Nutrition & Supplements
Supplements, peptides, diets and foods checked against the research: what the human trials found, the doses they used and the risks they saw. Plain-English verdicts with every source linked.
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An akkermansia muciniphila supplement rests on two small trials. The heat-killed form cut weight regain after a diet. The live form on US shelves did not.
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How much protein per day? Pooled trials put the muscle-building ceiling near 1.6 grams per kilo, about 110 grams at 70 kg. More is not harmful, just wasted.
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Are seed oils bad for you? Across 221,054 adults followed for 33 years, more plant oil tracked with lower death rates, and more butter with higher ones.
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Take 3 to 5 grams of creatine monohydrate a day, at any time. Loading is optional, and in healthy people a higher creatinine reading is not kidney damage.
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The fisetin senolytic case rests on mice. The biggest human trial found no benefit at 12 months, and the two Mayo trials still have not posted results.
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NMN vs NR, finally tested head to head: in 65 healthy adults both roughly doubled blood NAD+, with no winner. Here is what that does and does not buy you.
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PT-141 vs Melanotan 2: one was tested in 1,250 women and carries a safety label. The other has case reports of melanoma and vials that never hold 10 mg.
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Thymosin alpha-1 is a prescription drug in 35+ countries, and its biggest trial came back flat. TB-500 has no published human trial. Here is the real gap.
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GLP-1 muscle loss is real: a quarter to 40% of the weight lost on drugs like semaglutide (Ozempic, Wegovy) can be lean mass. Protein and lifting help limit it.
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The erythritol stroke risk headlines came from cells in a dish, not people. Here is what the 2025 study found, what it cannot show, and what to check.
