Supplements.
Evidence-backed explainers on individual compounds — what they do, the dosing range used in trials, and the limits of the data.
7 articles-
Ashwagandha: An Adaptogen With Unusually Good Randomized Data →
Most adaptogens are folklore. Ashwagandha is one of the few with a meaningful base of randomized human trials on stress, sleep, and cortisol — though most studies come from a small number of labs.
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Creatine Monohydrate: The Most-Studied Supplement You Probably Underuse →
Cheap, exhaustively researched, and useful well beyond the weight room — what the trials actually show about creatine for strength, cognition, and healthy aging.
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L-Theanine: The Amino Acid That Takes the Edge Off Caffeine →
A non-sedating amino acid found in tea, L-theanine has consistent randomized data behind its ability to blunt caffeine jitter and modestly support attention. Here is the dose and the limits.
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Magnesium: An Adequate Mineral Most Adults Quietly Underconsume →
Magnesium glycinate and threonate are the two forms worth knowing — what the randomized data show about sleep, anxiety, and the dietary gap most of us are walking around with.
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Omega-3 Fish Oil: What 30,000-Person Trials Have and Have Not Settled →
After decades of mixed signals, large randomized trials have clarified what omega-3s actually do — and what they probably do not. The honest take is more nuanced than either the fish oil aisle or the skeptics suggest.
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Rhodiola Rosea: A Plausible Adaptogen With Smaller Numbers Than Ashwagandha →
A perennial root from the Arctic has a modest stack of randomized trials for stress-related fatigue. Here is what the data support, what they do not, and how to think about the SHR-5 extract that did most of the work.
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Vitamin D: What Changed After VITAL →
The largest trial in vitamin D history quietly rewrote how to think about supplementation. Here is what survived, what did not, and how to dose now.