93 studies & guides.
All cited.
Every entry rated by study design — RCT, meta-analysis, systematic review, or narrative review. New full articles added weekly. Use the filters or search to find exactly what you need.
Creatine timing: pre vs post-workout — does it matter?
14 RCTs compared pre- vs post-workout creatine ingestion. Net difference is negligible. Consistency wins.
CreatineCreatine loading vs daily maintenance: full breakdown
Loading saturates muscles in 5–7 days vs 3–4 weeks on 5g/day. Performance outcomes at 4 weeks are identical.
CreatineCreatine monohydrate vs HCl: is there actually a difference?
Four head-to-head trials. Monohydrate performs identically at one-third the cost. No evidence advantage for HCl.
Creatine and cognitive performance: what the evidence says
Emerging evidence in sleep-deprived and vegetarian populations. Effect in well-rested omnivores is minimal.
Creatine safety in long-term use: 5-year data review
No kidney damage, no hair loss signal, no downregulation in healthy adults across all long-term studies reviewed.
Creatine and muscle glycogen: the under-discussed benefit
Creatine improves glycogen storage by 10–20% post-exercise, compounding its strength benefit with carbohydrate.
Water retention on creatine: myth vs mechanism
Initial weight gain (1–2 kg) is intracellular, not subcutaneous. It does not make you look bloated.
Creatine in vegetarians vs omnivores: why the difference matters
Baseline phosphocreatine is lower in vegetarians. Response magnitude is consistently larger in this population.
Creapure vs generic creatine monohydrate: lab test comparison
Third-party analysis of 12 branded creatines. Purity was >99% in 9 of 12. Two failed heavy metal thresholds.
Creatine for women: same dose, same result?
Female-specific trials show identical phosphocreatine saturation and strength benefit at standard 3–5g/day.
Whey isolate vs concentrate: what you actually pay for
Isolate has higher protein per gram and lower lactose — relevant if lactose-sensitive. Otherwise marginal difference.
Protein timing and MPS: does the anabolic window exist?
Window has widened to 4–6 hours in updated meta-analyses. Total daily intake matters far more than timing.
How much protein do you actually need to build muscle?
1.6–2.2g/kg/day is the current evidence-based range. Going higher shows no additional muscle benefit.
Plant protein vs whey: leucine content and MPS comparison
Plant proteins have lower leucine per gram. Blends (pea + rice) close the gap when dosed equivalently.
Casein vs whey before bed: the overnight muscle protein synthesis data
Casein's slower digestion produces modest MPS elevation overnight. Effect size is real but small.
Protein and satiety: why it's the most important macronutrient for fat loss
High protein diets increase satiety hormones and reduce spontaneous caloric intake by 400–500 kcal/day.
Protein quality scoring: PDCAAS vs DIAAS explained
DIAAS is the newer, more accurate scoring system. Whey scores ~1.09. Pea scores ~0.82. Soy ~0.91.
Heavy metal contamination in protein powders: what lab tests found
Consumer Reports and independent labs found lead, cadmium, and arsenic in 11 of 40 tested proteins.
Protein intake and kidney health: the definitive answer
No evidence of kidney harm at intakes up to 2.8g/kg/day in people with healthy kidney function.
EAAs vs BCAAs vs whole protein: which actually drives MPS?
Whole protein containing all EAAs outperforms isolated BCAAs. BCAA-only supplements are nutritionally incomplete.
Why most adults are deficient in vitamin D — and the dose to fix it
Intake ranges, D3 vs D2, and how to read your serum 25(OH)D test without panic.
MagnesiumMagnesium forms compared: glycinate, citrate, oxide, malate
Oxide has the worst absorption (~4%). Glycinate and malate lead for bioavailability.
Magnesium and sleep quality: 2025 meta-analysis breakdown
18 RCTs, 1,400 participants. Significant effect on sleep onset latency — in deficient populations only.
Magnesium and muscle cramps: evidence reviewed
Evidence is weak for exercise-induced cramps. Stronger signal for nocturnal leg cramps in older adults.
Zinc and testosterone: what the evidence actually shows
Zinc supplementation raises T only in deficient individuals. Supplementing replete individuals shows no effect.
Vitamin D3 vs D2: which form is worth taking?
D3 raises serum 25(OH)D 87% more effectively than D2 over 12 weeks. D3 is the clear choice.
Vitamin K2 and vitamin D: why they're better together
K2 (MK-7 form) directs calcium to bone rather than arteries. Combination supplementation is well-supported.
How to calculate your magnesium deficiency risk
75% of adults fail to meet RDA through diet alone. Soil depletion, cooking losses, and absorption issues explained.
Zinc bisglycinate vs zinc gluconate: absorption comparison
Bisglycinate shows 43% higher plasma zinc than gluconate in head-to-head crossover study.
Vitamin B12: who is deficient and which form to take
Methylcobalamin vs cyanocobalamin: retention and bioavailability compared. Vegetarians and vegans at highest risk.
Iron supplementation: only if deficient, and which form
Ferrous bisglycinate outperforms ferrous sulfate on absorption and GI tolerance. Supplementing replete individuals is harmful.
Fish oil vs algae oil: EPA and DHA bioavailability compared
Algae oil is the direct source. Fish oil DHA bioavailability is equivalent. Oxidation quality varies.
Beta-alanine dosing protocol: why timing doesn't matter but loading does
4 weeks of consistent dosing required to saturate carnosine. Acute supplementation has no effect.
Your caffeine dose is probably wrong — the 3–6 mg/kg evidence
Most pre-workouts use flat doses. Effective dosing is weight-based. Most users are under or overdosing.
Caffeine tolerance and cycling: the evidence-based protocol
Tolerance develops within 1–4 days of consistent use. A 7–10 day washout restores baseline response.
L-Citrulline vs citrulline malate: dose and form clarity
Pure citrulline is equally effective. Malate ratio in most products is not standardised to research doses.
Caffeine and sleep: the half-life most people don't account for
Caffeine's 5–6 hour half-life means a 3pm dose still has half its effect at 9pm. Sleep quality impact quantified.
Reading a pre-workout label without getting fooled
Proprietary blends, underdosed actives, and the four ingredients that actually move the needle.
Sodium and hydration during endurance exercise: the evidence
Sodium replacement rate matters more than total fluid intake for exercise over 2 hours. Thirst is not reliable.
Beetroot juice and performance: a realistic effect size
2–3% improvement in time-to-exhaustion. Most effective in untrained individuals. High dose required.
HMB for muscle retention: promising in theory, weak in practice
Effect sizes shrink dramatically once study quality is controlled for. Not recommended for trained athletes.
BCAAs during fasted training: the one use case with evidence
Pre-workout BCAAs in a fasted state reduce muscle protein breakdown. Marginal benefit when protein intake is sufficient.
KSM-66 vs Sensoril: which ashwagandha extract has better evidence?
KSM-66 has more high-quality human trials. Sensoril has a higher withanolide concentration but fewer RCTs.
Ashwagandha and cortisol: how big is the real effect?
Average cortisol reduction of 23–27% in stressed adults over 60 days. Effect in non-stressed populations is minimal.
Ashwagandha and testosterone: real signal or marketing?
Modest T increase (~15%) in stressed, untrained men. Effect does not replicate in trained athletes.
Rhodiola rosea and mental fatigue: what the trials show
Consistent signal for reduced mental fatigue during prolonged cognitive tasks. Standardisation across products is poor.
Rhodiola and physical endurance: separating signal from noise
Small improvements in time-to-exhaustion in some trials. Effect size is inconsistent across populations.
Ashwagandha and sleep: the 2024 clinical trial data
600mg KSM-66 significantly improved sleep onset latency and quality over 8 weeks in a 150-person RCT.
Panax ginseng vs American ginseng: different effects, same name
Panax improves cognitive performance. American ginseng shows different ginsenoside profiles and weaker evidence.
Lion's mane mushroom and nerve growth factor: current evidence
In-vitro evidence is promising. Human RCT data is limited to two trials with modest effect sizes.
Caffeine and fat oxidation: the dose-response relationship
200–400mg caffeine increases fat oxidation by 10–29% during moderate exercise. Effect diminishes with tolerance.
L-Carnitine for fat loss: the gap between theory and evidence
Transport of fatty acids to mitochondria is sound mechanistically. Clinical fat loss effect in non-deficient adults is small.
CLA (conjugated linoleic acid): does it actually reduce body fat?
Modest fat reduction (~0.5kg over 6 months). Effect only at 3.2g/day. Concerns around insulin resistance at high doses.
Berberine and blood glucose: the most important thing to know before taking it
Efficacy comparable to metformin in some trials. Drug interaction risk is serious and widely underreported.
EGCG from green tea: the realistic fat loss effect
~3% increase in 24h energy expenditure. Meaningful only as part of a caloric deficit. Liver risk at high extract doses.
Thermogenics: which ingredients have clinical support?
Caffeine is the only consistent thermogenic. Synephrine has a small signal. Most other ingredients lack human RCTs.
Psyllium husk and appetite suppression: the overlooked supplement
10–15g/day reduces post-meal hunger and lowers LDL. Better evidence than most marketed fat burners.
Metabolic rate and supplements: why most claims are wrong
Resting metabolic rate is largely fixed by lean body mass. Most supplements claiming to raise it fail in trials.
L-Theanine and caffeine: the 2:1 ratio and why it works
Theanine attenuates caffeine-induced anxiety without reducing alertness. Optimal ratio confirmed in 8 trials.
Bacopa monnieri and memory: what 12 weeks of evidence shows
Consistent improvement in delayed word recall and processing speed. Requires 8–12 weeks for meaningful effect.
Citicoline vs alpha-GPC: the choline source comparison
Both raise acetylcholine. Citicoline additionally supplies cytidine for uridine synthesis. Alpha-GPC is faster-acting.
Omega-3 and cognitive decline: what the prevention data shows
Strongest evidence in MCI populations. Effect in young healthy adults is minimal. DHA appears more important than EPA.
Nootropic stacks: what the combination evidence actually supports
Most combination products have no multi-ingredient human trials. Individual ingredient evidence is stacked without synergy data.
Phosphatidylserine and cortisol: the evidence under exercise stress
400–800mg/day blunts cortisol response to intense exercise. Effect on general cognitive function is modest.
Magnesium L-threonate and brain magnesium: a different form for a different purpose
L-threonate crosses the blood-brain barrier more effectively. Cognitive benefit data is promising but early-stage.
Creatine and brain energy: the mechanism most people miss
Brain uses creatine-phosphate system too. Supplementation improves processing speed in sleep-deprived subjects.
Caffeine and cognitive performance: dose, timing, and tolerance
Peak cognitive benefit at 100–300mg. Higher doses increase anxiety without further performance benefit in most.
Racetams and cognitive enhancement: separating hype from evidence
Piracetam has the most human data but most trials are in cognitively impaired populations. Minimal effect in healthy adults.
Magnesium glycinate for sleep: protocol and realistic expectations
200–400mg elemental, 60–90 min before bed. Effect in deficient individuals is clinically meaningful.
Melatonin dosing: why less is more
0.5mg is as effective as 5mg for circadian phase-shifting. Higher doses cause morning grogginess without added benefit.
Ashwagandha and sleep latency: the 8-week RCT data
600mg KSM-66 reduced sleep onset by 35 minutes vs placebo. Effect was consistent at 4 and 8 weeks.
L-Theanine and sleep quality: mechanism and evidence
Increases GABA and reduces arousal. 200mg improves sleep quality without sedation. No dependency risk.
Post-workout recovery: what the evidence supports
Protein, carbohydrates, and sleep are the only consistently evidence-backed recovery interventions.
Tart cherry juice and muscle soreness: the DOMS data
480mg tart cherry extract reduced DOMS by 24% in six trials. Anthocyanin content drives the effect.
Collagen peptides and connective tissue: what 12 weeks of data shows
15g/day with vitamin C pre-exercise improved tendon collagen synthesis markers in a well-designed trial.
Melatonin for jet lag vs sleep onset: two different use cases
Jet lag: 0.5–3mg at destination bedtime for 3 days. Chronic sleep onset: 0.5mg 2 hours before target sleep time.
Probiotic strains for IBS: what the strain-specific evidence shows
Bifidobacterium infantis 35624 and L. plantarum 299v have the strongest RCT support for IBS symptom reduction.
Inulin vs psyllium: choosing the right prebiotic fibre
Inulin feeds Bifidobacterium selectively. Psyllium is better for cholesterol and bowel regularity.
CFU count in probiotics: does higher mean better?
10bn CFU is not better than 1bn CFU for most strains. Strain identity and viability at expiry matter more.
Probiotics and antibiotic-associated diarrhea: strongest evidence use case
Saccharomyces boulardii and Lactobacillus rhamnosus GG both reduce AAD risk by ~50%. Take 2 hours apart from antibiotics.
Digestive enzyme supplements: who actually needs them
Useful in exocrine pancreatic insufficiency and lactose intolerance. Limited evidence for healthy individuals.
Leaky gut and supplements: separating mechanism from marketing
Intestinal permeability is real. Most supplements marketed for it have no human evidence. Zinc carnosine is the exception.
Resistant starch and gut microbiome diversity
RS2 and RS3 ferment to short-chain fatty acids in the colon, feeding beneficial bacteria and reducing inflammation markers.
Collagen peptides and joint pain: the clinical evidence reviewed
15g/day reduced knee pain scores in recreational athletes over 24 weeks. Effect in OA patients is also supported.
Glucosamine and chondroitin: does the GAIT trial settle the debate?
Combination showed modest benefit in moderate-severe OA only. Effect in mild OA was not statistically significant.
Omega-3 and joint inflammation: the dosing that matters
≥2g EPA+DHA/day required for meaningful anti-inflammatory effect. Most fish oil capsules provide insufficient dose.
Curcumin for joint pain: bioavailability is the problem
Plain curcumin has <1% bioavailability. Piperine or phospholipid complex forms required for clinical effect.
Vitamin D and bone density: the supplementation threshold
800–2000 IU/day maintains bone density in deficient adults. Effect above 50 nmol/L serum is minimal.
Natural testosterone optimisation: what actually moves the dial
Sleep quality, vitamin D, zinc (if deficient), and body fat percentage are the only modifiable factors with evidence.
Cortisol and overtraining: when more training becomes self-defeating
Chronic cortisol elevation from overtraining suppresses testosterone and impairs recovery. Biomarkers and warning signs.
Phytoestrogens in supplements: should you be concerned?
Soy isoflavones at typical supplement doses do not feminise men or raise estrogen in clinical trials.
Tribulus terrestris and testosterone: the evidence is clear
Nine controlled trials. No effect on testosterone levels or strength in trained men. The marketing is entirely unsupported.
Iodine, selenium, and thyroid health: the supplement interaction
Both iodine excess and deficiency impair thyroid function. Selenium is required for T4-to-T3 conversion.