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Reviews

Vitamin D plus K2 acts like a drug, not a supplement

An Italian cardiology team's narrative review in IJMS reframes combined vitamin D and K2 as a low-potency pharmacological intervention, arguing that the large neutral RCTs tested the wrong populations and ignored K2 as an essential cofactor.

Wes Calloway7 min read
Flat lay of romaine lettuce and mixed leafy greens, natural folate sources
Nutrition

5-MTHF prenatal trial: what the Ritual-funded RCT actually showed

A 24-week randomized trial in Frontiers in Nutrition compared 5-MTHF and folic acid prenatal multivitamins in 62 second- and third-trimester pregnancies. The methylated form held folate status with about a quarter of the unmetabolized folic acid. Industry-funded, narrowly scoped, and worth reading carefully.

Sera Voss
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Longevity

Aged garlic compound nudges the fat-brain-muscle axis longevity researchers chase

Dean Okonkwo
Top view of a yogurt bowl with mixed berries and granola — probiotic-rich foods
Gut Health

Akkermansia muciniphila: what the evidence actually says about the internet's favorite probiotic

Dr. Kiran Patel
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Nutrition

Magnesium bisglycinate modestly improved insomnia in largest placebo-controlled trial

A four-week randomized trial in 155 adults found that 250 milligrams of magnesium bisglycinate per day modestly reduced insomnia severity compared to placebo. The benefit was largest in people with low dietary magnesium intake.

Sera Voss

Supplements

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Supplements

What Creatine Actually Does for Women's Muscle, Brain and Menopause

A sweeping 2025 review argues women metabolise creatine differently than men — and the gap widens during the menopause transition. But a closer look at the cognitive evidence reveals a single small trial, uncorrected multiple comparisons, and a perimenopause-shaped hole in the research.

Rafael Costa
Supplements

Thinking About Creatine? What Researchers Actually Want You to Know First

Creatine monohydrate is one of the most studied supplements in existence — but most of what circulates online gets the details wrong. Researchers Richard Kreider, Jan Brauner, and Bruno Gualano unpack what 30 years of evidence actually shows about muscle, cognition, kidney safety, and why you can skip the loading phase.

Rafael Costa
Creatine monohydrate supplement powder on a kitchen counter
Cognitive Health

Brain health supplements: what the evidence says about what works

Brain health supplements are a multibillion-dollar market built on promises most products cannot back. Only multivitamins and creatine have consistent trial data, while most other products sell on claims the research simply does not support.

Tess Lindqvist
Ginkgo biloba leaves and herbal capsules arranged on a white surface
Nutrition

Vitamin B12 and muscle mitochondria: what the latest research reveals

New research from Cornell shows vitamin B12 directly affects skeletal muscle energy production at the mitochondrial level. In aged mice, B12 supplementation doubled a key enzyme's activity, raising questions about whether marginal deficiency contributes to age-related muscle decline.

Mira Chen
Close-up of white capsules spilled from a supplement bottle on a dark background
Runner's legs in motion on a track in Bragança Paulista, Brazil, casting a shadow
Fitness

Carbon-plated shoes alter running biomechanics tied to bone stress injury risk

A new study of 23 elite distance runners found that carbon-plated shoes increased rearfoot eversion and lowered cadence compared to neutral trainers. The biomechanical shifts are small but cumulative, and recreational runners face more exposure than elites.

Rafael Costa
Shirtless man standing in a freezing lake near Ludvika, Sweden, surrounded by snow and ice during winter cold water immersion
Longevity

Cold Plunges and Your Brain: What the Science Actually Shows

Cold plunges trigger a measurable surge of noradrenaline and dopamine, but the RCT evidence for long-term mental health benefits is still thin. Two recent studies clarify what the data do and do not support.

Dean Okonkwo
3D render of red blood cells flowing through a blood vessel, representing vascular health and circulation
Fitness

What Bryan Johnson's Erection Tracking Reveals About Vascular Health

Bryan Johnson claims nighttime erections predict mortality. The medical literature confirms erectile function is an early warning for cardiovascular disease, but his personal protocol of tadalafil, Botox, and shockwave therapy goes beyond what the evidence supports.

Rafael Costa
Trail runner competing in an outdoor marathon event
Fitness

Best Running Gels, According to Editors and Science

Runner's World editors tested nine energy gels on taste, digestibility, and carbohydrate formulation across months of training. Here is which gels stood out and what the research says about how your body actually absorbs them during long runs.

Rafael Costa

Longevity

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Longevity

Longevity supplement NOVOS Core improved vascular aging markers in first human trial

A six-month randomized controlled trial at the University of Surrey found NOVOS Core, a 12-ingredient supplement, improved endothelial function, arterial flexibility, and blood pressure in 61 healthy adults over 40. The effect sizes rival those of structured exercise programs, but the study is modest, single-center, and not yet peer-reviewed.

Dean Okonkwo
Longevity

NMN and NR supplements: what the evidence says about NAD precursors and aging

NAD levels drop by roughly half between age 40 and 70, and supplement companies are selling NMN and NR as the solution. The human trials show measurable NAD increases but inconsistent clinical benefits, and the regulatory situation for NMN remains unsettled.

Dean Okonkwo
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Longevity

Low-dose oral NMN was safe and moved platelet counts in a phase 1/2 ITP trial

A 25-patient phase 1/2 trial published in Nature Medicine found that low-dose oral NMN was well tolerated in adults with steroid-refractory immune thrombocytopenia, with 20 percent meeting the primary platelet-response endpoint and 52 percent maintaining responses through week 8.

Dean Okonkwo
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Longevity

NMN versus NR: what the 2025 evidence actually says

A 2025 Food Frontiers review compares NMN and NR head to head: both raise blood NAD+, but the human trial record falls short of the longevity-extension claims printed on the supplement box.

Dean Okonkwo
Abstract 3D illustration of a colorful molecular structure on a dark background, evoking the NAD+ precursor molecules NMN and NR.

Nutrition

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Cognitive Health

Omega-3 supplements accelerated cognitive decline in older adults, study finds

A 2026 analysis of over 800 older adults found omega-3 supplement users declined faster on three cognitive measures than matched non-users. Reduced brain glucose metabolism, not amyloid buildup, appeared to drive the effect.

Tess Lindqvist
Close-up of vitamin D3 capsules and box on a clean white surface
Science

Vitamin D at 5,000 IU reduced depression symptoms most in new dose-response analysis

A 2026 meta-analysis of 15 RCTs finds vitamin D supplementation significantly reduces depressive symptoms, with 5,000 IU per day showing the greatest effect. Reductions in PTH and TNFα point toward anti-inflammatory mechanisms.

Mira Chen
A restless man lying awake on his bed in a dimly lit bedroom at night
Sleep

Magnesium did not improve sleep or prevent night cramps, major cohort study finds

A new analysis of the population-based CoLaus cohort, published in the European Journal of Nutrition, found no evidence that magnesium supplements improve sleep quality. Magnesium users actually reported a higher likelihood of nocturnal leg cramps.

Margot Ellis
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Nutrition

Berberine derivative lowered HbA1c by 1% in 12-week diabetes trial

A phase 2 randomized trial published in JAMA Network Open found that HTD1801, an oral compound combining berberine with ursodeoxycholic acid, reduced HbA1c by 1.0 percentage point over 12 weeks. The drug also improved insulin sensitivity, lipid profiles, and liver enzyme levels, with two phase 3 trials now completed and an NDA submission planned.

Sera Voss

Cognitive Health

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Senior man walking alone along a forest pathway, capturing the everyday gait that the Apple-Michigan cohort study tracked.
Cognitive Health

Hearing loss slows the walk before it dulls the mind

A 57,183-person Apple-Michigan cohort confirms hearing loss tracks with slower walking. Layered with the ACHIEVE trial and the Lancet Commission, hearing is now a leading indicator of how older adults age.

Tess Lindqvist
Cognitive Health

Caffeine improves attention by small but real margins, finds largest meta-analysis to date

A meta-analysis of 31 randomised trials and 1,455 participants found that acute caffeine intake produces modest but reliable improvements in both attention accuracy and reaction time. The dose-response curve tells a more nuanced story: more caffeine keeps speeding you up, but accuracy peaks and then declines.

Tess Lindqvist
Laboratory glassware and coffee samples arranged for caffeine content analysis
Cognitive Health

Oral citicoline combination linked to cognitive gains in prodromal dementia patients

A two-centre observational study of 100 patients with prodromal dementia found that a daily combined citicoline supplement was associated with improvements across multiple cognitive domains and mood over six to nine months, though the observational design cannot establish causation.

Tess Lindqvist
Radiologist pointing at brain MRI scans on a lightboard in a clinical setting
Cognitive Health

Limited evidence links creatine to better cognition in older adults

A systematic review of six studies finds creatine may benefit memory and attention in adults over 55. The evidence is thin, with only one of six studies rated methodologically 'good.' The authors say high-quality trials are needed before clinical recommendations.

Sera Voss
Creatine monohydrate supplement powder in a container on a neutral surface, photographed in natural light