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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Dietary fiber gut health explained: how feeding your microbiome makes butyrate, the SCFA chemistry that lowers cholesterol, steadies glucose, and tracks longevity.
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Cocoa flavanols cut cardiovascular deaths 27% in the COSMOS trial, but the trial missed its main goal. Here is the unspun evidence, and why cocoa is not chocolate.
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Ashwagandha benefits are real but modest: standardized extracts lower cortisol and perceived stress in RCTs, yet the same root carries a real liver and thyroid catch.
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In CALERIE-2, the first trial of its kind, caloric restriction slowed a pace-of-aging blood marker by 2-3%. Plus the metabolic wins, immune bonus and bone costs.
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No study shows kimchi clears microplastics from people. One kimchi bacterium bound 87% of nanoplastics in a dish and more than doubled the plastic mice excreted.
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The VITAL trial found no drop in cancer or heart attacks from vitamin D, but real benefits hid elsewhere. The honest take on vitamin D benefits and dosing.
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Omega-3 benefits split the trials: high-dose EPA cut cardiac events 25%, low-dose oil did nothing. Here is who fish oil helps, at what dose, and the risks.
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Modestly. In the best 16:8 fasting trials, weight loss came mostly from eating less, and in one trial about 65% of the weight lost was lean mass.
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Creatine may give the brain a small lift in memory and thinking speed, most when you are short on sleep, stressed or older. What studies show on dose and safety.
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Across 8 pooled trials in 342 adults, NMN did not improve blood sugar, insulin or cholesterol. It works as a NAD+ booster, but health gains are unproven.
