Supplement reviews
Every verdict is graded by evidence level and traced back to peer-reviewed trials and meta-analyses. Filter by category or evidence strength below.
16 results
Creatine monohydrate
One of the most studied sports supplements. Reliably increases short-burst power output and lean mass when combined with resistance training.
Verdict: Works for strength and power athletes.
Whey protein
A convenient, high-quality protein source. Supports muscle protein synthesis and recovery, especially after resistance training.
Verdict: Works as a protein source, not a magic muscle builder.
Zinc
Effective at reducing the duration of common cold symptoms when started early and supports immune function in deficient individuals.
Verdict: Works for acute colds and deficiency.
Caffeine
Well-established ergogenic aid that improves alertness, endurance, and power output. Dose-response is individual and habituation occurs.
Verdict: Works for performance and alertness.
Iron
Essential for treating iron-deficiency anemia and improving fatigue in deficient individuals. No benefit for people with normal levels.
Verdict: Critical if deficient; harmful if not.
Vitamin D
Essential for bone health and immune function. Supplementation helps people who are deficient, but routine mega-dosing shows mixed benefits for healthy adults.
Verdict: Worth taking if deficient; test levels first.
Omega-3 fish oil
Reduces triglycerides and may lower cardiovascular risk in high-risk groups. Benefits for cognition and mood are promising but less certain.
Verdict: Heart and triglyceride benefits are well-supported.
Magnesium
Improves sleep quality and reduces muscle cramps in people who are deficient. Many diets are low in magnesium.
Verdict: Helpful for deficiency; limited extra benefit for replete people.
Ashwagandha
A traditional adaptogen with randomized trials showing reduced stress, lower cortisol, and modest improvements in sleep and strength.
Verdict: Promising for stress and recovery; choose KSM-66 or Sensoril.
Probiotics
Helpful for specific conditions like antibiotic-associated diarrhea and some IBS subtypes. General health benefits are highly strain-specific.
Verdict: Strain-specific effects; not a one-size-fits-all health booster.
Collagen peptides
Some studies show improved skin elasticity and reduced joint discomfort, but evidence is industry-funded and effects are modest.
Verdict: Possible skin and joint benefits; evidence is mixed.
Rhodiola rosea
Some evidence for reducing fatigue and improving stress resilience, but study quality is mixed and effects are modest.
Verdict: May help fatigue and stress; evidence is inconsistent.
Multivitamin
For most well-nourished adults, multivitamins do not reduce mortality or prevent chronic disease. May help fill gaps in restricted diets.
Verdict: Insurance policy, not a longevity pill.
BCAAs
Leucine, isoleucine, and valine alone are less effective than complete protein. No added benefit if protein intake is adequate.
Verdict: Not needed if you already eat enough protein.
Pre-formulated nootropic stacks
Proprietary blends often hide doses and combine weakly studied ingredients. Marketing typically exceeds evidence.
Verdict: Mostly hype; individual ingredients matter more.
Ginkgo biloba
Despite popularity, large trials have not shown consistent memory or cognitive enhancement in healthy adults or dementia patients.
Verdict: No convincing evidence for cognitive enhancement.