BPC-157: Does It Work, and Did It Just Get FDA Approval?
Category: Supplements
Valerian Root: Benefits, Forms, Dosing, and Side Effects
Valerian (Valeriana officinalis) is a perennial herb native to Europe and temperate regions of Asia, whose roots and rhizomes have been used as a sedative and anxiolytic for over 2,000 years. Hipp...
Taurine Supplement Guide: Evidence, Dosing, and Forms
Taurine (2-aminoethanesulfonic acid) is a water-soluble amino sulfonic acid found abundantly throughout the human body, with particularly high concentrations in the heart, brain, retina, and skelet...
Lead in Protein Powders: What the Research Actually Shows
A new analysis from Consumer Reports has made headlines with a disturbing claim: protein powders and shakes contain high levels of lead. Given how popular protein powders have become, this claim is...
St. John's Wort: Evidence-Based Guide to Benefits, Dosing, and Safety
St. John's wort (Hypericum perforatum) is a flowering plant used medicinally for centuries across Greek, Islamic, and Chinese traditional medicine systems [1][2]. The aerial parts contain at least ...
Shilajit: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Table of Contents Overview Chemical Composition Geological Formation and Traditional Grading Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interac...
Sexual Enhancement Supplements: Evidence-Based Guide to Ingredients, Dosing, and Safety
Sexual enhancement supplements are among the most heavily marketed dietary supplements, typically containing herbal extracts such as yohimbe bark, epimedium (horny goat weed), maca root, and ginsen...
Vitamin D and Telomeres: What the VITAL Study Actually Shows
Recent headlines claimed a new study shows vitamin D can slow aging. But what does the research actually show — and what does it mean for vitamin D dosing and testing decisions? Table of Contents ...
Ashwagandha for Exercise Performance: What the Research Actually Shows
A new clinical study has found no benefit of ashwagandha supplementation on aerobic capacity, muscle oxygenation, or blood parameters in healthy men. If currently taking ashwagandha for athletic pe...
Spirulina Supplements: What the 2025 Meta-Analyses Actually Show
A 2025 meta-analysis suggests spirulina—a blue-green algae extract—can improve body weight, cholesterol, and blood pressure in overweight and obese individuals. The evidence is worth examining clos...
Selenium: Benefits, Forms, Dosing, and Safety
Selenium is a trace mineral essential for the biosynthesis of 25 distinct selenoproteins in the human body [1][2]. These selenoproteins incorporate selenium in the form of selenocysteine — the 21st...
Supplements With the Strongest Scientific Evidence
Table of Contents Psyllium Husk Multivitamin & Mineral Omega-3 Creatine TMG (Trimethylglycine / Betaine) Bonus: Melatonin Final Thoughts References Psyllium Husk Research has long recognised...
SAMe Supplement Guide: Benefits, Dosing, Forms, and Safety
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview SAMe (S-adenosyl-L-met...
Magnesium Bisglycinate and Sleep: What a 155-Person Trial Found
Sleep is one of the most powerful tools available for health, yet many people struggle to get enough quality rest. While melatonin often gets the spotlight, a clinical trial published in 2025 teste...
Saffron Supplements: Evidence-Based Guide to Benefits, Forms, Dosing, and Side Effects
Saffron is derived from the dried stigmas of the crocus flower (Crocus sativus), a sterile, fall-blooming perennial in the Iridaceae family [1][2]. The plant produces vibrant purple flowers from wh...
Rhodiola Rosea: Benefits, Dosing, Forms, and Side Effects
Rhodiola rosea (L.) is a perennial flowering plant that grows in cold, high-altitude regions of Eastern Europe (particularly Siberia), Asia, and certain mountainous or coastal areas of North Americ...
Resveratrol: Evidence, Forms, Dosing, and Safety
Table of Contents Overview Forms and Bioavailability Evidence for Health Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Resveratrol (3,...
Low-Dose Lithium and Cognitive Health: What the Research Shows
"Lithium deficiency is … a potential common mechanism for the … degeneration of the brain that leads to the onset of Alzheimer's disease." That's the conclusion from a groundbreaking study publishe...
Reishi Mushroom: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Reishi (Ganoderma lucidum) is an edible mushroom with a long history of use in traditional Chinese medicine, where it has been valued for purported benefits including increasing vitality and stre...
Red Yeast Rice and Monacolin K: An Evidence-Based Guide
Red yeast rice (RYR) is produced by fermenting white rice with the mold Monascus purpureus. It has been used in East Asian cuisine and traditional Chinese medicine for over 1,000 years, dating bac...
Collagen Peptide Supplements for Skin: What the Evidence Actually Shows
A brand-new analysis just made a striking claim: "There is no clinical evidence to support the use of collagen supplements to prevent or treat skin aging" [1]. Table of Contents The Study Digging ...
Quercetin Supplements: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Quercetin is a yellow flavonoid found in many plant-based foods, occurring naturally as rutin. Rich sources include capers (up to 200–234 mg per 100 g), red onions (20–50 mg), lovage leaves (~170 m...
Psyllium Husk: Evidence-Based Guide to Benefits, Dosing, and Side Effects
Psyllium is a soluble fiber derived from the seed husks of Plantago ovata, an annual herb native to the Mediterranean region, North Africa, and the Indian subcontinent [1][2]. The husk is approxim...
Glycine for Sleep: How This Amino Acid Improves Sleep Quality
The connection between the amino acid glycine and sleep improvement was initially found completely by accident. The studies since then have shown how glycine can best be used to support sleep quali...
Protein Powder: A Complete Evidence-Based Guide
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Protein is an essential...