Supplements
Most supplements don't work. The ones that do are worth knowing about. We review the human trial data behind creatine, omega-3s, vitamin D, magnesium, collagen and more — covering effective doses, bioavailability, and the gap between marketing claims and measured outcomes.
GHK-Cu: The Copper Peptide That Regenerates Skin, Nerves, and Tissue
GHK-Cu is a naturally occurring copper-binding tripeptide with remarkable regenerative effects across...
Selank: The Russian Anxiolytic Peptide That Nobody Is Talking About
Selank is a synthetic peptide developed in Russia with anxiolytic and nootropic effects. Unlike...
Glutathione: The Master Antioxidant — And Why Most Supplements Don't Work
Glutathione is the body's most important antioxidant — but most oral supplements barely absorb. Here's...
Bovine Colostrum: The Pre-Milk Supplement With Surprisingly Strong Science
Colostrum has RCT evidence for gut permeability, respiratory infections, and athletic performance — a...
Turkesterone and Ecdysteroids: The Plant-Based Anabolics — What the Evidence Actually Shows
The supplement world declared turkesterone the natural steroid of 2021. Here's what the research actually...
Astaxanthin: What 50+ Human Trials Show About the Most Potent Antioxidant You're Not Taking
Astaxanthin has over 50 human trials behind it and credible evidence for skin aging, cardiovascular...
EGCG: The Active Compound in Green Tea That Actually Does Something
EGCG is the catechin behind green tea's longevity reputation. Here's what the evidence actually shows...
BPC-157: What 100+ Animal Studies Show (and Why Human Trials Still Don't Exist)
BPC-157 has 100+ peer-reviewed preclinical studies and zero completed human RCTs. Here's a clear-eyed...
Fadogia Agrestis: Joe Rogan's Testosterone Stack Ingredient — What the Science Actually Shows
Fadogia agrestis went viral after a Huberman Lab mention. Here's what the rodent studies actually show —...
Quercetin: The Flavonoid That Does Everything (If It Actually Absorbs)
Quercetin shows up in immune stacks, senolytic protocols, and allergy formulas. The evidence is real — but...
NAC (N-Acetyl Cysteine): The Supplement the FDA Tried to Ban — and Why It's Worth Understanding
NAC has been used in emergency medicine for decades and studied in 1,000+ trials. Then the FDA tried to...
Sulforaphane: The Broccoli Compound That Activates Your Body's Own Defense System
Sulforaphane doesn't just fight oxidative stress — it activates hundreds of your body's own defense genes...
The Testosterone Optimization Stack: Tongkat Ali, Ashwagandha, Zinc, and Boron
Most testosterone articles review one compound at a time. Here's how Tongkat Ali, Ashwagandha, Zinc, and...
Rhodiola Rosea: The Adaptogen for Fatigue, Stress, and Mental Performance
Unlike ashwagandha, rhodiola trains your biology to resist stress rather than suppress it. Here's what the...
Ashwagandha: The Deep-Dive into the Most Evidence-Backed Adaptogen
Ashwagandha has one of the strongest evidence bases of any supplement. A full breakdown of the mechanisms,...
Creatine Beyond the Gym: Cognitive Benefits and Brain Energy
Best known for boosting athletic performance, creatine is gaining attention for a less obvious role:...
Red Light Therapy: What the Evidence Actually Shows
Photobiomodulation has moved from fringe biohacking to peer-reviewed research. Here's what clinical trials...
Vitamin D: Who Actually Needs to Supplement
Vitamin D is one of the most-supplemented nutrients, but the evidence says it mainly helps people who are...
Breathwork: The Free Tool With Surprisingly Good Evidence
Slow, structured breathing measurably lowers stress and anxiety, and it is free. Here is what the trials...
Berberine: What the Evidence Says About "Nature's Ozempic"
Berberine went viral as "nature's Ozempic." It does have real metabolic evidence, though the comparison is...
How to Read a Supplement Study Without Getting Fooled
Every supplement claims to be "clinically proven." Here is a practical, jargon-free checklist for telling...
Adaptogens: What Ashwagandha and Rhodiola Can (and Can't) Do
Adaptogens are herbs claimed to help the body resist stress. Ashwagandha has the strongest evidence. Here...
CBD, Honestly: What It's Proven to Do and What It Isn't
CBD is FDA-approved for two rare epilepsies and widely used for everything else on thinner evidence. Here...
Creatine: Beyond the Gym
Creatine is the most-researched sports supplement, and the evidence now reaches into brain, aging, and...
Beetroot, Nitric Oxide, and Endurance
Dietary nitrate from beets can genuinely improve exercise economy and endurance—but the size of the...
Electrolytes and the Real Science of Hydration
Electrolyte powders promise faster, deeper hydration — but for most people most of the time, plain water...
Curcumin: Solving the Bioavailability Problem
Curcumin shows real anti-inflammatory promise in studies, but plain turmeric powder is so poorly absorbed...
Zinc and the Immune System, Without the Hype
Zinc is genuinely essential for immune function and may shorten a cold by a day or so — but the timing,...
Vitamin K2 and D3: The Synergy That Matters
Vitamin D3 raises your blood calcium, but where that calcium ends up — strengthening bone or hardening...
Collagen Peptides: Skin, Joints, and the Evidence
Collagen gets digested into ordinary amino acids, so how could it target your skin and joints? The answer...