Vitalspell
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Science

What a 2026 vitamin D meta-analysis found in multiple sclerosis

A 2026 meta-analysis found a narrow vitamin D signal on MS relapse rates, but no clear overall benefit for disability scores or relapse risk.

Mira Chen6 min read
Abstract gut health illustration
Gut Health

Should healthy adults take a daily probiotic? What the evidence says

The strongest probiotic evidence is still narrow: specific strains for specific problems. For otherwise healthy adults, the best reviews do not support a default daily capsule.

Dr. Kiran Patel
Beetroot juice shot and supplement capsules on a wooden surface, illustrating sodium nitrate supplementation research
Nutrition

Sodium Nitrate May Block Heart Benefits of Exercise in Women

Rafael Costa
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Supplements

Can Magnesium Help With Eye Twitching? What the Science Says

Sera Voss

Supplements

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Collagen supplement powder
Supplements

Do collagen peptides actually help skin? What the clinical trials show

Recent trials suggest collagen peptides may modestly improve skin hydration and elasticity, but the best evidence still points to small effects and uneven study quality.

Sera Voss
Supplements

Are collagen peptides safe? What side-effect studies show

Human trials usually report few or no adverse events with collagen peptides, but most studies are small, short and not built to detect rare harms.

Sera Voss
Abstract molecular structure illustration for collagen peptide safety explainer
Supplements

Can berberine help with insulin resistance? What the evidence says

Short-term trials suggest berberine may modestly improve insulin resistance markers, but small studies, poor bioavailability and uneven supplement quality limit confidence.

Sera Voss
Berberine supplement capsules
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
Scientist in protective gear handling powder sample in a sterile lab environment
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
Close-up of penne pasta with basil on a plate, representing carbohydrate-rich pre-race fuel for endurance runners
Fitness

How Many Carbs Do Runners Actually Need in 2026

A new review in Endocrine Reviews argues runners only need 10 grams of carbs per hour during long efforts, challenging decades of sports nutrition guidelines. Five experts weigh in on what the evidence actually says and what everyday runners should do.

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

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

A new Cell Metabolism paper identifies S-1-propenyl-L-cysteine, a bioactive in aged garlic extract, as an upstream activator of LKB1 that prompts fat tissue to release more eNAMPT. In aged mice, the molecule reduced frailty and improved muscle force. The human data is preliminary.

Dean Okonkwo
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
Abstract representation of molecular structures and biological pathways in vibrant colors
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
Close-up of a white pill bottle with red capsules on a beige background
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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Nutrition

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Comprehensive set of brain MRI scans highlighting cranial anatomy for medical use
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
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
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
Close-up of fish oil capsules spilling from a bottle on white background
Nutrition

Fish oil supplements face mounting evidence of limited benefits and real risks

A growing body of research suggests fish oil supplements may not deliver the broad health benefits consumers expect and could pose risks including increased atrial fibrillation and possible cognitive decline in older adults.

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

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
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