Supplements

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Plant Sterols & Stanols

Supplements FREE

Exogenous Ketones

Supplements FREE

Serrapeptase — Does the Silkworm Enzyme Actually Work?

An enzyme that works in a test tube, but its own inventor pulled it for not working.

Supplements FREE

Pycnogenol (Pine Bark Extract)

Supplements FREE

Reishi (Ganoderma lucidum)

Supplements FREE

Methylene Blue

Methylene blue isn't a supplement, it's a hospital drug, and mixing it with antidepressants can be dangerous.

Supplements FREE

Mucuna pruriens

Mucuna is the Parkinson's drug levodopa in plant form. It works for Parkinson's because it IS the drug, and that's exactly why healthy people should be careful.

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Gymnema Sylvestre

Gymnema really can switch off your sweet taste for half an hour, but it's no craving cure or diabetes fix.

Supplements FREE

Black Seed (Nigella sativa)

Black seed nudges blood sugar, cholesterol, and blood pressure a little, but only if yours are already high.

Supplements FREE

Citrus Bergamot

Bergamot really lowers cholesterol, but only the fruit extract, not the aromatherapy oil, and the effect is modest.

Supplements FREE

Red Yeast Rice

Red yeast rice is a statin in disguise. A real dose works, but you usually can't tell what's in the capsule.

Supplements FREE

Melatonin — Dosing, Timing, Safety

Melatonin isn't a sleeping pill — it's your body's clock, and you're taking ten times too much of it.

Supplements FREE

Bromelain

Bromelain's one proven use is a burn gel you don't swallow; the pill for joints and recovery mostly isn't.

Supplements FREE

DHEA

DHEA raises your sex hormones, but in a healthy adult that changes a lab number, not how you age.

Supplements FREE

Lemon Balm (Melissa officinalis)

Supplements FREE

Sea Moss (Irish Moss)

Sea moss is sold as a 92-mineral miracle, but it's never been properly tested in people, and its only proven effects are risks.

Supplements FREE

Fisetin — The Evidence Verdict

Fisetin made old mice live longer. In people, there's no proof it does anything you'd feel.

Supplements FREE

Urolithin A (Mitopure)

It has real human trials, but they show a modest muscle boost in older adults, not anti-aging.

Supplements FREE

Apigenin — Evidence Review

Supplements FREE

Fadogia agrestis

A viral testosterone booster with zero human studies, and the rat studies show organ damage.

Supplements FREE

L-Tyrosine

L-tyrosine sharpens your thinking when you're cold, exhausted, or overloaded, and does almost nothing on a normal day.

Supplements FREE

Cinnamon (Ceylon vs Cassia)

Cinnamon nudges blood sugar down in diabetics, but it is not a treatment, and most people buy the riskier kind.

Supplements FREE

Saffron — Supplement Verdict

Saffron works like a mild antidepressant for low mood, but only if you buy the real thing.

Supplements FREE

Bovine Colostrum

Supplements FREE

Electrolyte Supplements

Electrolyte packets earn their keep when you're sweating hard or sick, not as a daily drink for healthy people.

Supplements FREE

Sulforaphane / Broccoli Sprout Extract

Supplements FREE

Yohimbine

Your "stubborn fat" pill has better evidence for erections than for fat loss, and its most reliable effect is a racing heart.

Supplements FREE

Bacopa monnieri (Brahmi)

Of all the "memory herbs," this is the one with real trials, but it works slowly and only as a standardized extract.

Supplements FREE

Panax Ginseng

Ginseng has real trials behind it, just not for the focus and energy it's sold for.

Supplements FREE

Citicoline & Alpha-GPC: Do the Focus Cholines Actually Work?

The two cholines in every focus stack were tested on dementia patients, not healthy adults wanting focus.

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Glutathione — Does the "Master Antioxidant" Pill Work?

Your body makes its own glutathione, and swallowing it as a pill mostly does not reach your cells.

Supplements FREE

Ginger (Zingiber officinale)

Ginger really works, just probably not for the reason you bought it.

Supplements FREE

Inositol — Worth Your Money?

Inositol works for PCOS and high-risk pregnancy — for everyone else, it's a PCOS drug for a problem it wasn't shown to fix.

Supplements FREE

Copper

Copper is essential, but a supplement does nothing for a healthy person who already gets it from food.

Supplements FREE

Ginkgo biloba

GINKGO BILOBA — Herbal / cognitive — Verdict: SKIP (healthy adults) / Conditional, clinician-led (diagnosed dementia)

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Milk Thistle (Silymarin)

WHAT IT IS: Milk thistle is a flowering plant. The supplement is an extract from its seeds, and the active part is a cluster of compounds called silymarin (the main one is silibinin). People take it because it's marketed as a liver "detox," cleanse, and protector.

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Shilajit

Shilajit (purified resin / fulvic acid extract) — The Verdict

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Vitamin A & Beta-Carotene

Vitamin A (Retinol) and Provitamin-A Carotenoids (Beta-Carotene) — The Verdict

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Vitamin E

It works for two specific liver and brain conditions under a doctor. For "antioxidant support" in healthy adults, it has caused harm.

Supplements FREE

CBD for Sleep and Pain — Evidence vs Marketing

They tested CBD for sleep on 793 people. The expensive formulas did not beat the cheap ones, and none beat placebo.

Supplements FREE

Betaine (TMG) — Evidence Review

Betaine gives trained adults a small lower-body strength gain at 2.5g a day, and almost nothing else the marketing claims.

Supplements FREE

Cordyceps — Evidence Review

Three different fungi marketed as one supplement, with claims that outrun the human evidence everywhere except specialist-care kidney medicine.

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Fiber Supplements for Weight Loss

Fiber supplements add a small bonus to a diet that's already working — and almost nothing to one that isn't.

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Taurine — Evidence Review

Taurine genuinely helps if your blood pressure or blood sugar is high, and does almost nothing if they're not.

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Carbohydrate Supplements for Exercise

Sports carbs genuinely work, but only for long endurance efforts. For a normal gym session they do nothing.

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Glycerol — Evidence Review

Glycerol helps your body hold extra water before a race, but only endurance athletes in heat benefit.

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Digestive Enzymes

The prescription enzyme that works for chronic pancreatitis is not the OTC capsule you are buying for bloating.

Supplements FREE

Psyllium Husk — Evidence Review

Psyllium genuinely lowers cholesterol and fixes constipation — but it does nothing for weight loss or "detox."

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L-Glutamine

L-glutamine works in burn units and sickle cell clinics. It does not work for the things the supplement aisle sells it for.

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Prebiotics (Inulin, FOS, GOS)

The bifidogenic biomarker effect is real. The healthy-adult clinical wellness benefit, in most cases, is not. The retail aisle sells it to the bowel it is contraindicated in.

Supplements FREE

Phosphatidylserine

PS has a small cognitive signal in older adults from trials on a molecule that no longer exists on the market, and almost every other claim rests on tiny industry-funded trials that have never been re

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Krill Oil

Krill oil delivers the same EPA and DHA as fish oil at 3-5x the price, with no proven advantage at matched dose.

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MCT Oil

MCT oil reliably produces a small ketone bump in your blood. Almost none of the clinical outcomes that bump is supposed to drive actually convert.

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Boron — Testosterone, Bone Health, Real Evidence

Every popular boron claim rests on a single small old trial that has never been replicated, a biomarker that does not translate to outcomes, or a rodent meta-analysis that explicitly excluded humans.

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Chromium — Blood Sugar, Insulin Sensitivity, Weight Loss

Chromium works for poorly-controlled type 2 diabetics on a chromium-depleted diet. For everyone else — including the entire weight-loss and "energy" aisle — the magnitude doesn't survive contact with

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Carnitine — Fat Transport, Who Benefits

L-carnitine works for weight loss in the people who already needed it (overweight/obese, T2D, NAFLD), barely registers in everyone else, and the form you buy decides whether you get the benefit you ca

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Capsaicin / Capsaicinoids

Tonight, ask yourself: are you already running a calorie deficit and resistance-training programme? If yes, add cayenne or another chili to one meal a day and see if you tolerate it. If no, save your

Supplements FREE

Garcinia cambogia / HCA — Worth Your Money?

The biggest brand in the diet-supplement aisle is null in the highest-quality monotherapy trial, the meta-analysis effect dies in the good studies, and the hepatotoxicity case literature has 12+ paper

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Green Tea Extract / EGCG

Green Tea Extract / EGCG (Epigallocatechin-3-gallate)

Supplements 43 FREE

PQQ

The Takeaway: Skip the PQQ bottle. The biomarker rises exactly as the marketing predicts, and the only independent academic trial confirmed the performance, fitness, and body composition that biomarke

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Astaxanthin

Astaxanthin (Haematococcus pluvialis xanthophyll carotenoid)

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Spermidine

A natural polyamine sold as a longevity supplement, but the largest 12-month RCT was null on memory, and oral capsules at consumer doses do not reliably reach the bloodstream — the science you are pay

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Alpha-Lipoic Acid

Alpha-lipoic acid genuinely works for diabetic nerve pain and as a metabolic-disease adjunct. For everyone else, the evidence does not support the spend.

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Quercetin

Quercetin works modestly for blood pressure, blood sugar, and inflammation in people who already have those problems. The senolytic, antihistamine, and longevity claims that drive consumer sales are n

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Coenzyme Q10

CoQ10 works for statin muscle pain and cardiometabolic inflammation. The "premium" ubiquinol version is a 4× price tag with no outcome data behind it.

Supplements FREE

Resveratrol

Real, small wins for some metabolic conditions — zero evidence for the longevity, anti-aging, or cognitive claims it's actually sold on.

Supplements FREE

Adaptogens Overview

"Adaptogen" is a 1947 word for a category that mostly doesn't exist — specific plants help specific people for specific things.

Supplements FREE

NAC (N-Acetylcysteine)

NAC (N-Acetyl Cysteine) — Conviction MODERATE — 2026-04-26

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NMN

NMN (Nicotinamide Mononucleotide) — The Verdict

Supplements 85 FREE

Whey Protein

Whey works for muscle and body composition when you're training — and does almost nothing in older adults who only drink it.

Supplements FREE

Spirulina — Evidence Review

Spirulina genuinely improves lipid profiles and reduces allergy symptoms — but the "superfood" and "detox" claims are marketing fiction, and contaminated products actively harm health.

Supplements FREE

Maca Root

Maca root improves libido and eases menopause symptoms — but zero effect on testosterone.

Supplements FREE

Magnesium — Forms, Dosing, Sleep, and Performance

Magnesium fixes a deficiency problem — it won't supercharge sleep that's already working.

Supplements FREE

Rhodiola Rosea

Rhodiola works for burned-out, chronically stressed adults — but barely moves the needle if you're feeling fine.

Supplements FREE

Saw Palmetto — The Verdict Research

The research is clear — but only if you buy the right product. Most saw palmetto supplements on the market have been proven ineffective.

Supplements FREE

Potassium — Blood Pressure & Sodium Balance

Potassium lowers blood pressure and prevents strokes — but only if you get the dose right, and OTC supplements can't.

Supplements FREE

Selenium — The Verdict Research

Selenium works for the deficient and Hashimoto's patients — for everyone else in North America, it may actually increase cancer risk.

Supplements FREE

Iodine — The Verdict Research

Iodine supplements are essential if you genuinely don't get it from food — and potentially harmful if you already do.

Supplements 83 FREE

Calcium — Bone Density, Heart Risk Debate

Calcium pills don't prevent fractures in adults and likely increase heart attack risk — but food-based calcium is essential and protective.

Supplements 78 FREE

Vitamin C

Vitamin C is essential, but your blood saturates at 200mg — mega-dosing is expensive urine that may blunt your gym gains.

Supplements 76 FREE

B-Complex Vitamins — Evidence Review

B-complex supplements are genuinely essential for some people — but useless for most, and potentially harmful in the wrong product.

Supplements 73 FREE

Vitamin K2

MK-7 reliably activates bone and vascular proteins — but hard benefits show only in high-risk populations, and warfarin users must never take it.

Supplements 69 FREE

Boswellia serrata

It's a real anti-inflammatory that works differently from ibuprofen — but most people take the wrong form on an empty stomach.

Supplements 70 FREE

Hyaluronic Acid (Oral)

Works well for skin hydration and fine lines — helpful for mild knee pain, but your gut has to do most of the work first.

Supplements 67 FREE

MSM — Joint Pain & Inflammation

For knee joint pain, it works — but only at 3 grams per day minimum, and most products dose it 10x too low.

Supplements 64 FREE

UC-II (Undenatured Type II Collagen)

A tiny 40mg capsule that trains your immune system to stop attacking your knee cartilage — not by providing building blocks, but by tolerance.

Supplements 75 FREE

Bcaas Vs Eaas Which Is Better For Muscle Growth Performance Fat Loss

BCAAs fire the starter pistol for muscle protein synthesis but hand you the wrong fuel — EAAs fire the pistol AND provide the fuel.

Supplements 72 FREE

Glucosamine

Glucosamine sulfate shows modest, conditional benefit for symptomatic knee osteoarthritis pain and function — but only the specific crystalline sulfate form, not the cheap hydrochloride version sold i

Supplements 72 FREE

Magnesium Glycinate

Magnesium glycinate is the best-absorbed, most gut-friendly magnesium form — it modestly improves sleep onset and reduces anxiety in deficient or stressed adults, but it's not a sedative and won't fix

Supplements 68 FREE

Tart Cherry — Sleep & Recovery

Tart cherry helps runners and lifters recover faster — it doesn't work for cyclists or as a sleep pill.

Supplements 72 FREE

L-Tryptophan vs 5-HTP — Sleep, Mood & Safety

L-Tryptophan fixes nighttime waking; 5-HTP helps mood in stressed adults — never with antidepressants.

Supplements 71 FREE

Valerian Root

SUPPLEMENT: Valerian Root (VAL)

Supplements 78 FREE

Electrolytes Sodium Potassium Supplementation

Under 90 minutes, your body handles electrolytes on its own — save the supplements for keto or extreme conditions.

Supplements 84 FREE

Omega-3s: Real Benefits vs Marketing Hype

That single fish oil pill you take every morning does almost nothing — triple the dose or skip it entirely.

Supplements 82 FREE

Vitamin D Optimal Levels

A small daily dose of vitamin D beats a large weekly one — and most people are chasing blood levels that don't matter.

Supplements 90 Booster FREE

Creatine Beyond Muscle

Creatine is the most proven supplement in sports science, and its benefits go far beyond bigger muscles.

Supplements 69 FREE

Glycine — Sleep & Recovery

Glycine before bed helps you fall asleep faster — but dose, form, and timing are everything.

Supplements 75 FREE

L-Theanine — Anxiety, Sleep, Caffeine Synergy

L-theanine works, but only with caffeine — and your pre-workout probably has the ratio backwards.

Supplements 79 FREE

Sodium Bicarbonate

Baking soda works — but only for events lasting under 12 minutes, and only if you take it right.

Supplements 67 FREE

Collagen Supplements — Joint Health, Skin, and the Evidence

Collagen peptides reach your blood, but independent science can't prove they fix your skin or joints.

Supplements 73 FREE

HMB — Muscle Retention in Deficit

HMB protects muscle in older adults and hospital patients — but for healthy gym-goers eating enough protein, the effect size is essentially zero.

Supplements 81 FREE

Dietary Nitrate / Beetroot Juice — Does It Work?

It genuinely works — unless you're an elite athlete or you use mouthwash.

Supplements 74 FREE

Citrulline — Evidence-Based Review

Citrulline genuinely improves pump and blood pressure, but most pre-workouts underdose it by 3-4x.

Supplements 70 FREE

EAAs vs BCAAs — The Evidence

BCAAs trigger muscle building but can't finish the job — EAAs can, but only matter if your diet is already low on protein.

Supplements 66 FREE

Moringa Health Benefits

Moringa fixes what's broken but can't improve what's already working — and more is literally worse.

Supplements 76 FREE

Beta-Alanine — The Evidence

Beta-alanine works — but only if you train hard for 1 to 10 minutes straight.

Supplements 57 FREE

Lion's Mane — Does It Actually Work?

Lion's Mane doesn't work for healthy brains — but there's an early hint it might help adults with memory decline.

Supplements 75 FREE

Berberine — The Natural Metformin Claim

Works for blood sugar if you're insulin-resistant — does nothing for weight loss if you're not.

Supplements 78 FREE

Zinc

Zinc fixes a deficiency problem — if you don't have one, it won't do what the label says.

Supplements 81 FREE

Iron (Oral Supplementation)

Millions of exhausted people have "normal" blood tests — because their doctor tested the wrong thing.

Supplements 72 FREE

Curcumin / Turmeric

Curcumin genuinely lowers inflammation — but only in the form your body can actually absorb.

Supplements 78 FREE

Multivitamins

The world's most popular supplement protects your brain at 65+ — but does nothing for lifespan in healthy adults.

Supplements 53 FREE

Apple Cider Vinegar

ACV slows blood sugar spikes after carbs — and the famous weight loss study was retracted for fraud.

Supplements 66 FREE

CBD (Cannabidiol)

CBD works at doses your body can't safely take every day — which is the entire problem.

Supplements 75 FREE

Melatonin

Your melatonin dose is probably 10 times too high — and it's making your sleep biology worse.

Supplements 82 FREE

Probiotics — Strain-Specific

Probiotics only work with the exact right strain — the wrong one can make your gut worse.

Supplements 70 FREE

Collagen Peptides

Collagen peptides reliably reduce joint pain and stiffness at 3–10 g/day, and meaningfully support tendon repair when timed correctly with vitamin C and exercise — but the skin anti-aging claims are d

Supplements 38 FREE

Turkesterone

Two independent 2024 studies tested turkesterone — both found it does absolutely nothing for muscle or fat.

Supplements 80 FREE

Magnesium

MAGNESIUM (Mg) — Evidence-Based Supplement Review

Supplements 84 FREE

Omega 3 Epa Dha

Fish oil genuinely lowers triglycerides and reduces muscle soreness, but most people are buying the wrong product, taking the wrong dose, and the ones hoping for heart protection are largely out of lu

Supplements 64 FREE

Ashwagandha

Supplements 79 FREE

Vitamin D

For most healthy adults under 75, routine vitamin D supplementation does nothing — but it becomes genuinely essential once you're confirmed deficient (serum <20 ng/mL) or over 75.

Supplements 88 FREE

Creatine Monohydrate

Supplements 84 FREE

Protein Powder: Whey vs Casein vs Plant

Protein type doesn't drive muscle growth — protein quantity does. If you're hitting 1.6–2.2 g/kg/day, the powder you choose barely matters. The exception: adults 60+ need whey's high leucine density at 40g doses to overcome anabolic resistance. For everyone else, a matched dose of pea+rice blend wor