Vitalspell — Evidence-based supplement science

A clinician reviews brain scans during neurological research workup.

Creatine for Alzheimer's: what the 2026 pilot found

Creatine for Alzheimer's showed metabolic hints in a 20-person pilot, but the 8-week trial is not proof of a cognitive therapy.

Tess Lindqvist· 8 min read

A clinician measuring a patient's waist during a body-composition assessment

Nutrition

BMI obesity risk: why one in four adults may be missed

Fresh grapes on the vine for an evidence-based feature on cholesterol, gut and brain-health research

Nutrition

Grapes and cholesterol: what the evidence really says

Vitamin B12 solution in a laboratory pipette, reflecting the study's nutrient and blood-marker focus

Nutrition

Vitamin B12 and folate fatigue study: clue, not diagnosis

Laboratory vials and supplement science illustration

Does creatine cause hair loss? What the evidence actually shows

A 2025 randomized trial found no sign that standard-dose creatine raised DHT or worsened hair-follicle measures over 12 weeks.

Amber vitamin capsules spilling from a glass jar on a white surface

Why vitamin D2 may lower vitamin D3 levels

Abstract molecular model illustrating magnesium biology in sleep and stress research

Can magnesium supplements lower cortisol? What the evidence says

Vitamin D and calcium supplement capsules on a neutral surface

Vitamin D, calcium do not prevent fractures in most older adults

Berberine side effects: what trials say about GI upset and safety

What berberine side effects show up most often?

Creatine supplement powder in a laboratory setting

Do you need a creatine loading phase? What the evidence says

Most adults do not need a creatine loading phase to get the long-term benefits. The evidence suggests loading mainly changes how fast muscle stores fill.

Protein powder being added to a shaker before a workout drink is mixed

Does protein powder cause bloating? What the evidence says

Does creatine cause hair loss? What the evidence actually shows

Unlabelled white container and scoop beside creatine powder.

Creatine gummies vs powder: what the evidence says

Portrait of an older man outdoors, illustrating healthy ageing and longevity.

What Life's Essential 8 predicts about living to 100

Scientific illustration of NAD+ molecular structure and cellular aging concepts

Can NMN, NAD+ and resveratrol actually slow aging? Here's what the human evidence says

Scientific glassware and blue liquid to illustrate fasting research

By day three, fasting changes the whole picture

A mouse study puts gut particles at the center of aging

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

Cold Plunges and Your Brain: What the Science Actually Shows

Detailed close-up of aged black garlic cloves on a dark background

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

A close-up of fibrous plant-based ingredients representing prebiotic inulin

Inulin for knee osteoarthritis: what the 2026 trial found

Inulin for knee osteoarthritis reduced pain over six weeks in a 117-person trial, but the gut-joint mechanism and lasting benefit remain unproven.

Psyllium husk powder in a bowl with spoon

Psyllium husk for constipation: what the evidence says

Microscope and lab equipment illustrating gut-microbiome research

Why prebiotics may work differently on different guts

Petri dishes showing bacterial growth in a laboratory, illustrating microbiome research.

How a few medical visits reshaped gut microbes in remote Amazonian communities

Scientific laboratory glassware and microscope imagery for a story about the gut microbiome and multiple sclerosis.

Could prebiotic fibre backfire in multiple sclerosis?

BMI obesity risk: why one in four adults may be missed

BMI obesity risk can be missed when weight and height stand in for body fat. A 2026 study suggests waist measures may flag more adults.

Grapes and cholesterol: what the evidence really says

Vitamin B12 and folate fatigue study: clue, not diagnosis

A calm overhead view of a plated meal with fresh ingredients, used to illustrate structured eating patterns and nutrition research.

Does intermittent fasting really beat standard dieting? What the Cochrane review found

Creatine for Alzheimer's: what the 2026 pilot found

Lion's mane mushroom close-up used as the story hero image

Lion's mane and memory: what human trials actually show

Abstract neural network illustration for a story about vitamin B12 and brain aging

Why 'normal' vitamin B12 may miss brain aging risk

Comprehensive set of brain MRI scans highlighting cranial anatomy for medical use.

Why common dementia risks may hit women harder

Abstract illustration of creatine and sleep-loss cognition

Can creatine blunt sleep-loss brain fog? The 2026 study

Abstract brain and nutrient concept for choline anxiety analysis

Lower brain choline may mark anxiety, not a supplement fix

BMI obesity risk: why one in four adults may be missed

BMI obesity risk can be missed when weight and height stand in for body fat. A 2026 study suggests waist measures may flag more adults.

Neuron cells with branching dendrites shown in fluorescent microscopy detail against a dark background

Nerve regrowth block reversed in human organoid study

Neuron image illustrating brain aging research

Could D-serine help slow brain aging? What the Menin mouse study found

Pizza and fast food illustrating a processed-food diet

How childhood junk food may rewire the brain for life

Close-up of pipettes and sample tubes in a laboratory, illustrating proteomic aging research.

What proteomic aging clocks can really tell us about biological age

Alarm clock beside a bed, illustrating sleep timing and circadian rhythms.

Can vitamin D help you sleep? What the evidence says

Vitamin D may matter for sleep in some people, but the human evidence still does not support it as a general sleep aid.

Smartwatch sleep-tracking display used as an illustration for consumer sleep data.

How accurate are sleep trackers? What the 2026 evidence says

Can saffron help you sleep? What the evidence says

The Sleep Sweet Spot: 6 to 8 Hours Slows Biological Ageing Across 17 Organs

Illustration related to perimenopause and heart health

Perimenopause heart risk may rise before menopause ends

Gut bacteria may flag bone loss in hyperparathyroidism, but the new Bone Research paper is still an early risk signal, not probiotic advice.

Can gut bacteria predict bone loss in hyperparathyroidism?

Laboratory plant sample illustrating research into ashwagandha and cortisol

Can ashwagandha lower cortisol? What the 2026 evidence says

Seaweed dish illustrating iodine-rich foods and thyroid nutrition

Seaweed for thyroid health: what the iodine evidence says

Laboratory microscope and test tubes illustrating thyroid research

Do thyroid support supplements actually help? What the evidence says

Laboratory scientist with test tubes illustrating women's health research

Can Allegra and Pepcid ease PMDD and menopause symptoms?

Assorted legumes, vegetables, nuts, and grains arranged on white plates

Plant-Based Diets Match Omnivore Diets for Athletic Performance, Review Finds

A 2025 state-of-the-art review in the American Journal of Lifestyle Medicine finds plant-based eating patterns are non-inferior to omnivore diets for athletic performance and muscle protein synthesis. The strongest supplement evidence supports creatine, caffeine, and protein.

Close-up of white supplement tablets on a clean surface

The Best Magnesium Supplements of 2026, According to Experts

Variety of capsules and powders arranged on a green backdrop

How To Choose the Right Magnesium Supplement for You

Closeup of a colorful molecular model illustrating abstract scientific concepts

Does intermittent fasting really beat standard dieting? What the Cochrane review found

May 27, 2026

Hormones

Perimenopause heart risk may rise before menopause ends

May 27, 2026

Fitness

Do you need a creatine loading phase? What the evidence says

May 27, 2026

Hormones

Can gut bacteria predict bone loss in hyperparathyroidism?

May 26, 2026

The Vitalspell brief

Evidence-based supplement science — weekly in your inbox.

Creatine for Alzheimer's: what the 2026 pilot found

BMI obesity risk: why one in four adults may be missed

Grapes and cholesterol: what the evidence really says

Vitamin B12 and folate fatigue study: clue, not diagnosis

Does creatine cause hair loss? What the evidence actually shows

Why vitamin D2 may lower vitamin D3 levels

Can magnesium supplements lower cortisol? What the evidence says

Vitamin D, calcium do not prevent fractures in most older adults

What berberine side effects show up most often?

Do you need a creatine loading phase? What the evidence says

Does protein powder cause bloating? What the evidence says

Does creatine cause hair loss? What the evidence actually shows

Creatine gummies vs powder: what the evidence says

What Life's Essential 8 predicts about living to 100

Can NMN, NAD+ and resveratrol actually slow aging? Here's what the human evidence says

By day three, fasting changes the whole picture

A mouse study puts gut particles at the center of aging

Cold Plunges and Your Brain: What the Science Actually Shows

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

Inulin for knee osteoarthritis: what the 2026 trial found

Psyllium husk for constipation: what the evidence says

Why prebiotics may work differently on different guts

How a few medical visits reshaped gut microbes in remote Amazonian communities

Could prebiotic fibre backfire in multiple sclerosis?

BMI obesity risk: why one in four adults may be missed

Grapes and cholesterol: what the evidence really says

Vitamin B12 and folate fatigue study: clue, not diagnosis

Does intermittent fasting really beat standard dieting? What the Cochrane review found

Creatine for Alzheimer's: what the 2026 pilot found

Lion's mane and memory: what human trials actually show

Why 'normal' vitamin B12 may miss brain aging risk

Why common dementia risks may hit women harder

Can creatine blunt sleep-loss brain fog? The 2026 study

Lower brain choline may mark anxiety, not a supplement fix

BMI obesity risk: why one in four adults may be missed

Nerve regrowth block reversed in human organoid study

Could D-serine help slow brain aging? What the Menin mouse study found

How childhood junk food may rewire the brain for life

What proteomic aging clocks can really tell us about biological age

Can vitamin D help you sleep? What the evidence says

How accurate are sleep trackers? What the 2026 evidence says

Can saffron help you sleep? What the evidence says

The Sleep Sweet Spot: 6 to 8 Hours Slows Biological Ageing Across 17 Organs

Perimenopause heart risk may rise before menopause ends

Can gut bacteria predict bone loss in hyperparathyroidism?

Can ashwagandha lower cortisol? What the 2026 evidence says

Seaweed for thyroid health: what the iodine evidence says

Do thyroid support supplements actually help? What the evidence says

Can Allegra and Pepcid ease PMDD and menopause symptoms?

Plant-Based Diets Match Omnivore Diets for Athletic Performance, Review Finds

The Best Magnesium Supplements of 2026, According to Experts

How To Choose the Right Magnesium Supplement for You

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

Creatine for Alzheimer's: what the 2026 pilot found

BMI obesity risk: why one in four adults may be missed

Grapes and cholesterol: what the evidence really says

Vitamin B12 and folate fatigue study: clue, not diagnosis

Nerve regrowth block reversed in human organoid study

Does intermittent fasting really beat standard dieting? What the Cochrane review found

Perimenopause heart risk may rise before menopause ends

Do you need a creatine loading phase? What the evidence says

Can gut bacteria predict bone loss in hyperparathyroidism?

The Vitalspell brief