Electrolyte drinks can change short-term fluid retention. But do healthy adults benefit from drinking them every day? We followed the evidence.
Supplements
20 Articles
20
Evidence-based articles on vitamins, minerals, supplements, dosing, effectiveness, interactions, and safety.
Does magnesium improve sleep? An updated 2026 evidence review reveals modest trial effects, uncertain benefits, and a critical gap in baseline magnesium testing.
GOS is one of the best-studied prebiotics; XOS is promising but less established. Here is how to read labels, judge claims, and avoid assuming that a GOS + XOS blend is automatically better.
Can vitamin E raise testosterone in men? Human trials suggest no reliable benefit. We compare the hormone data, doses and safety risks, including SELECT.
Glucose is essential biology, not a toxin. It is a major fuel, especially for the brain and...
Proline and lysine are biologically important amino acids, but that does not mean isolated supplements automatically improve collagen, arteries, skin or muscle. The strongest human evidence is narrower.
CoQ10 is essential to mitochondrial energy transfer, but supplement benefits depend on the condition. Heart-failure data are promising but not definitive; statin-muscle evidence is mixed.
I found no convincing human evidence that NMN raises testosterone. A 12-week randomized trial measured testosterone directly and found no significant effect; my own repeated blood tests also showed no clear rise.
Vitamin K1 and K2 have important biological functions, but many supplement claims go beyond the evidence. Correct serving-size data, AI values, vitamin K metabolism and warfarin safety.
Most vitamins and minerals do not need elaborate separation schedules. The interactions that matter most are a shorter list: calcium with iron, high-dose zinc with copper, biotin with lab tests, and vitamin K with warfarin.
Creatine transport systems can increase short-term creatine retention, especially with carbohydrate or protein plus carbohydrate. But do they improve strength or muscle growth beyond creatine monohydrate?
Creatine is a strange success story in sports nutrition. It began as a molecule in basic muscle...
Boron is a trace element found in food. Small human studies have examined testosterone and bone-related markers, but evidence is insufficient to recommend routine boron supplementation for healthy men.
NMN can raise blood NAD-related metabolites, but does it improve health or slow ageing? A critical review of 2026 evidence, 15-trial meta-analysis and new 24-week trial.
My 25(OH)D rose only modestly while taking 5,000 IU/day, but that does not prove 10,000 IU/day is safe or beneficial. Current guidance sets a 4,000 IU/day adult upper intake level for unsupervised long-term use and does not support routine high-dose supplementation in healthy adults.
Fat-burner supplements rarely produce large weight-loss effects. This article separates stimulant effects, L-carnitine, workout ingredients and marketing claims from measured outcomes.
Does resveratrol slow aging or explain the French paradox? Human trials show some modest metabolic effects, but no evidence that resveratrol extends human lifespan.
An evidence audit of David Sinclair’s 2026 longevity routine: NMN, resveratrol, metformin, nattokinase, epigenetic reprogramming, clinical trials and what remains unproved.
Oral GABA has limited human evidence for stress and sleep, preliminary data for body composition, and small studies showing growth-hormone effects. My workout experience is anecdotal, not proof.
L-carnitine is essential for fatty-acid transport, but healthy adults make enough. Supplements may produce modest weight loss in some studies; exercise benefits are inconsistent and high doses can cause side effects.