Because “studies show” isn’t enough.
170 papers, tiered on a transparent rubric. Read the evidence your supplement rests on — before you swallow it.
Editor's picks
Why Your Vitamin C Levels Predict Bone Loss Better Than Your Age
How Tracking This Overlooked Nutrient Can Help You Protect Your Bones—At Any Stage of Life
Why Your Gut Barrier Breaks Down First - And How to Track It Before Disease Develops
Zonulin as Your Earliest Gut Warning System and What to Do About It
Why Your Biotin Supplement Might Be Sabotaging Your Lab Results
How high-dose biotin creates false hormone and vitamin D readings—and what to do about it
Latest research
Milk Thistle's Hidden Metabolic Upgrade: The Liver Supplement That Also Drops Blood Sugar 22 mg/dL and Rewires Insulin Resistance
Why metabolic markers—not just liver enzymes—reveal milk thistle's real benefits
Your MTHFR Genotype Determines Whether Folic Acid Helps or Harms You — and Most People Never Check
Personalized Folate Supplementation: Why Your Genes and Blood Markers Matter More Than the Label
Why Your Magnesium Supplement May Be Working—Just Not Where You're Looking
Magnesium's metabolic and blood pressure benefits are real, but most people are tracking the wrong results.
Vitamin C Works Differently If You Have Type 2 Diabetes — And the Gap Is Enormous
Why Vitamin C Moves Cardiometabolic Markers Only in People with Metabolic Dysfunction
Ginseng Works—But Only If You're the Right Kind of Inflamed
Why Panax ginseng’s benefits depend on your metabolic and inflammatory baseline
Low Plasma Glycine Is a Metabolic Warning Signal — and Most People with Obesity or Insulin Resistance Have It
Why Measuring and Supplementing Glycine May Change the Way We Detect and Improve Metabolic Health
Cordyceps Isn't an Athletic Supplement — It's a Kidney Protection Tool Most People Are Ignoring
Why the real clinical power of cordyceps isn't about sports performance, but kidney resilience and immune modulation.
Fisetin's Dose-Response Paradox: Why the Amount You Take May Determine Whether It Helps or Hurts
New evidence shows that fisetin only works as a senolytic at high, intermittent doses—not with daily low-dose use
Saffron Matches SSRIs for Depression in Clinical Trials — So Why Does It Work for Some People and Not Others?
Exploring why saffron’s antidepressant benefits are so powerful for some — and invisible for others.
Browse by health goal
Metabolic Health
47 articles · Berberine · Magnesium · Hba1c
Cardiovascular & Circulation
49 articles · Omega 3 · Berberine · Magnesium
Brain, Mood & Cognitive Performance
49 articles · Omega 3 · Ashwagandha · Creatine
Sleep & Recovery
24 articles · Magnesium · Ashwagandha · Cortisol
Hormonal Health
22 articles · Tongkat Ali · Ashwagandha · Black Cohosh
Muscle, Bone & Joint
19 articles · Creatine · Calcium · Vitamin D3
Immune System Health & Inflammation
52 articles · Vitamin D3 · Vitamin C · Astaxanthin
Cellular Longevity & Healthy Aging
25 articles · Nmn · Coq10 · Fisetin
Gut & Microbiome
20 articles · Probiotics · Berberine · Nmn
Skin, Hair & Collagen
11 articles · Collagen · Vitamin C · Biotin
Explore by pillar
Every claim gets the same rubric.
We don’t rate supplements — we rate claims about supplements. A single ingredient can earn Strong evidence for one benefit and Insufficient for another. The tier tells you how seriously to take a specific conclusion, not the molecule in general.
At least two concordant RCTs with low-to-moderate risk of bias, or a high-certainty GRADE meta-analysis. This is where we feel confident saying yes.
One well-designed RCT plus replicated observational data. The signal is real; the effect size isn’t locked down.
Early human data, mixed results, or a single trial. We report it, but we don’t bet the farm on it.
Animal-only studies, mechanism-only claims, or anecdote. We index these so you know they exist, not so you swallow them.
Listen by health goal
Cardiovascular & Circulation
39 articles · ~538 min
- Milk Thistle — Milk Thistle's Hidden Metabolic Upgrade: The Liver Supplement That Also Drops Blood Sugar 22 mg/dL and Rewires Insulin Resistance
- Magnesium — Why Your Magnesium Supplement May Be Working—Just Not Where You're Looking
- Vitamin C — Vitamin C Works Differently If You Have Type 2 Diabetes — And the Gap Is Enormous
- +36 more
Immune System Health & Inflammation
39 articles · ~512 min
- Magnesium — Why Your Magnesium Supplement May Be Working—Just Not Where You're Looking
- Vitamin C — Vitamin C Works Differently If You Have Type 2 Diabetes — And the Gap Is Enormous
- Panax Ginseng — Ginseng Works—But Only If You're the Right Kind of Inflamed
- +36 more
Metabolic Health
36 articles · ~454 min
- Milk Thistle — Milk Thistle's Hidden Metabolic Upgrade: The Liver Supplement That Also Drops Blood Sugar 22 mg/dL and Rewires Insulin Resistance
- Folate — Your MTHFR Genotype Determines Whether Folic Acid Helps or Harms You — and Most People Never Check
- Magnesium — Why Your Magnesium Supplement May Be Working—Just Not Where You're Looking
- +33 more
Brain, Mood & Cognitive Performance
32 articles · ~461 min
- Saffron — Saffron Matches SSRIs for Depression in Clinical Trials — So Why Does It Work for Some People and Not Others?
- N Acetyl Cysteine — NAC's Inflammation Effect Varies 10-Fold Across Studies — Your Baseline Oxidative Stress Determines Whether It Works
- Berberine — Berberine Works — But Only If Your Gut Can Activate It: The Microbiome Key Most Users Are Missing
- +29 more
Hormonal Health
19 articles · ~357 min
- Melatonin — Melatonin Is Not Just a Sleep Hormone — It's a Metabolic Regulator With a Dose-Timing Problem
- Ashwagandha — Ashwagandha Works on Cortisol, Serotonin, and LH Simultaneously — But Your Baseline Determines Which Effect Dominates
- Vitex — Hormonal Health in Your 20s and 30s: Why Your Menstrual Cycle Is Your Fifth Vital Sign
- +16 more
Cellular Longevity & Healthy Aging
18 articles · ~362 min
- Fisetin — Fisetin's Dose-Response Paradox: Why the Amount You Take May Determine Whether It Helps or Hurts
- N Acetyl Cysteine — NAC's Inflammation Effect Varies 10-Fold Across Studies — Your Baseline Oxidative Stress Determines Whether It Works
- Nmn — Your Gut Microbiome Decides Whether NMN Actually Works For You
- +15 more
One study, read closely.
Every Sunday: one new paper, one re-review, and one claim we changed our mind about. Written by our science team, edited for the skeptical reader.