Supplements

1. Supplementspreliminary · human dataAdded 29 July 2026

   High-dose fish oil AF risk limited to high-risk patients

   An updated meta-analysis of 35 randomised trials including 114 592 people found that new-onset atrial fibrillation risk rose only in participants at high cardiovascular risk taking more than 1500 mg/d of EPA/DHA (odds ratio 1.43, absolute risk difference 0.8%). Lower doses showed no significant increase, even in high-risk groups.

   ⚠What it shows: Pooled randomised trial data are strong, but this is a subgroup-defined finding across 35 heterogeneous trials in people aged 50 and over, with published and unpublished data combined; the authors call for prospective studies weighing the risk against omega-3's benefits.Study · Circ Arrhythm Electrophysiol

   Full breakdown →Heart Age Calculator →Effects of Omega-3 Fatty Acid Treatment on Risk for Atrial Fibrillation: An Updated Meta-Analysis of 35 Trials including 114 592 Individuals. Circ Arrhythm Electrophysiol 2026
2. Supplementspreliminary · human dataAdded 29 July 2026

   Herbal blend for male ageing symptoms loses to placebo

   In a 12-week randomised, double-blind trial in 70 men aged 45-75 with male climacteric symptoms, a botanical formulation of Elaeagnus multiflora fruit and Cynanchum wilfordii extracts at 1500 mg/day was no better than placebo: symptom scores fell substantially in both arms with no significant difference between them.

   ⚠What it shows: One 12-week trial, 70 men randomised and 64 analysed per protocol; single formulation and dose, short follow-up, and long-term safety cannot be judged from it.Study · Medicina (Kaunas)

   Full breakdown →A Randomized Double-Blind Placebo-Controlled Trial of a Botanical Formulation for Symptom Management in Male Climacteric Syndrome. Medicina (Kaunas) 2026
3. Supplementspreliminary · human dataAdded 29 July 2026

   Probiotic cut 1.20 kg, but not BMI or cholesterol

   Pooling 17 randomised trials in non-diabetic overweight or obese adults, Lactobacillus plantarum supplementation modestly reduced body weight (-1.20 kg) and waist circumference (-1.36 cm) but did not significantly change BMI, blood lipids, fasting glucose, insulin, inflammatory markers or liver enzymes.

   ⚠What it shows: Meta-analysis of 17 RCTs in non-diabetic overweight or obese adults; effects are small, heterogeneity was high for BMI (I²=82.8%), and GRADE certainty limited benefits beyond weight and waist.Review · Probiotics Antimicrob Proteins

   Full breakdown →Visceral fat explained →Body Fat Calculator →Efficacy of Lactobacillus plantarum on Body Composition, Lipid Profile, Liver Enzymes, and Inflammatory Markers in Overweight or Obese Adults: A GRADE Systematic Review and Meta-analysis of Randomized Trials. Probiotics Antimicrob Proteins 2026
4. Supplementspreliminary · human dataAdded 29 July 2026

   Taurine plus training beat training alone in obese men

   A four-arm trial in 44 men with obesity found that 12 weeks of combined aerobic-resistance training plus 3 g/day taurine produced the biggest shifts: body mass -5.50 kg, body fat -4.90%, lower asprosin and higher spexin. Training alone or taurine alone did less, and the untreated control group changed on nothing.

   ⚠What it shows: Four-arm randomised trial with only n=11 per group in men with a BMI of at least 30; supplement-blinded rather than fully double-blind, and the authors themselves call the results preliminary and exploratory pending larger replication.Study · Nutrients

   Full breakdown →Combined Aerobic-Resistance Training and Taurine Supplementation Reduce Asprosin and Elevate Spexin in Men with Obesity: A 12-Week Supplement-Blinded, Randomized Controlled Trial. Nutrients 2026
5. Supplementswell supported · human dataAdded 29 July 2026

   Creatine adds muscle, but far less than the hype

   A meta-analysis of 10 randomised trials using direct muscle imaging found that adding creatine to resistance training produces only a very small extra increase in muscle size compared with training plus placebo. Gains in upper- and lower-body muscle thickness were in the region of 0.10-0.16 cm.

   ⚠What it shows: Meta-analysis of 10 RCTs (44 outcomes) in healthy adults; the pooled effect was very small and its credible interval crossed zero; several authors declared ties to the creatine industry.Meta-analysis · Nutrients

   Full breakdown →Creatine monohydrate guide →Creatine Calculator →The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients 2023
6. Supplementswell supported · human dataAdded 29 July 2026

   Whey protein improves muscle in sarcopenic older adults

   In a meta-analysis of 10 randomised trials with 1,154 participants, whey protein supplementation improved muscle mass and gait speed in older adults diagnosed with sarcopenia, and combining it with resistance training significantly increased handgrip strength.

   ⚠What it shows: Meta-analysis of 10 RCTs (1,154 older adults with diagnosed sarcopenia, community and hospital settings mixed); the authors say more studies are needed to validate the results.Meta-analysis · J Nutr Health Aging

   Full breakdown →Whey protein guide →Protein Intake Calculator →Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training. J Nutr Health Aging 2024
7. Supplementspreliminary · human dataAdded 27 July 2026

   Whey plus collagen outperformed whey alone

   In an 8-week randomised trial, resistance-trained men taking 30 g/day whey protein plus 10 g/day collagen gained more muscle mass, lumbar spine bone density and strength than whey alone, collagen alone or placebo.

   ⚠What it shows: Small double-blind RCT: 40 resistance-trained men across four groups, so about 10 per arm, over only 8 weeks; muscle mass came from bioelectrical impedance rather than a criterion method, and the reported gains, including the spine bone density change, are unusually large and unusually consistent for such a short trial, so independent replication matters.Study · BMC Sports Sci Med Rehabil

   Full breakdown →Whey protein guide →Protein Intake Calculator →The combined effects of whey protein and collagen supplementation on bone mineral density and muscle mass in resistance-trained men: a randomized controlled trial. BMC Sports Sci Med Rehabil 2026
8. Supplementspreliminary · human dataAdded 27 July 2026

   Mint-family herbs trimmed BMI and waist, not body fat

   Pooling 20 randomised trials in 2,445 adults with metabolic syndrome or related conditions, supplements from the mint and sage family produced modest reductions in BMI, weight, waist circumference and waist-to-hip ratio. Directly measured body fat mass did not change significantly.

   ⚠What it shows: Meta-analysis of 20 RCTs (n=2,445) in adults with metabolic syndrome, obesity, type 2 diabetes, dyslipidaemia or fatty liver; half the trials had unclear allocation concealment, 10% had high performance bias risk, trials were short, body fat was measured indirectly, and the genus-level signals for Salvia and Zataria came from few trials.Review · J Ethnopharmacol

   Full breakdown →Metabolic syndrome explained →Body Fat Calculator →Impact of Lamiaceae plants on anthropometric indices in patients with metabolic syndrome: A systematic review and meta-analysis of randomized clinical trials. J Ethnopharmacol 2026
9. Supplementspreliminary · human dataAdded 26 July 2026

   Caffeine helped women's performance in every cycle phase

   A meta-analysis of 20 randomised trials in women found acute caffeine gave a small average performance boost (Hedges' g = 0.37), with positive estimates in every menstrual-cycle phase and in contraceptive users, and no clear evidence that phase changes the effect. Certainty was low to very low.

   ⚠What it shows: Systematic review and meta-analysis of 20 randomised trials with 144 effect sizes in women; risk-of-bias concerns, sparse subgroup data, inconsistent verification of menstrual phase and low-to-very-low GRADE certainty mean subgroup conclusions are hypothesis-generating only.Systematic review · Front Nutr

   Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Acute caffeine ingestion and exercise performance in women: a systematic review and meta-analysis of menstrual-cycle phase and hormonal contraceptive status. Front Nutr 2026
10. Supplementswell supported · human dataAdded 26 July 2026

    Caffeine sharpened sprints, not jumps or strength

    Across 13 randomised placebo-controlled trials in rugby players, acute caffeine produced small improvements in sprint performance and lower perceived exertion, plus a large but highly heterogeneous effect on passing accuracy. Jumping, strength, metabolic and hormonal markers showed no significant change.

    ⚠What it shows: Systematic review and meta-analysis of 15 studies (13 in the pooled analysis) in rugby players, but GRADE certainty was low to very low, and the passing-accuracy result showed high heterogeneity and possible small-study effects.Systematic review · Front Nutr

    Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Acute caffeine supplementation in rugby players: a systematic review and meta-analysis of physical performance, sport-specific performance, perceptual responses, and physiological markers. Front Nutr 2026
11. Supplementswell supported · human dataAdded 26 July 2026

    Daily multivitamin nudged memory in older adults

    In the 573-person clinic subcohort of the COSMOS trial, a daily multivitamin-mineral supplement produced a more favourable two-year change in episodic memory than placebo (0.12 SD units) but no clear benefit for executive function or attention. Pooling three COSMOS cognitive substudies, the multivitamin improved global cognition by 0.07 SD units, an effect the authors equate to reducing cognitive ageing by 2 years.

    ⚠What it shows: Meta-analysis of three cognitive substudies (n=573, 2158 and 2472) nested within the single COSMOS trial of adults aged 60 and over, so it is not independent replication; effects were small in size, tests differed between substudies, and no effect was seen on executive function or attention in the clinic subcohort.Meta-analysis · Am J Clin Nutr

    Full breakdown →Executive function explained →Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. Am J Clin Nutr 2024
12. Supplementspreliminary · human dataAdded 26 July 2026

    Ketone drink stretched time to exhaustion in the heat

    Endurance-trained men who took a ketone monoester with caffeine before 90 minutes of loaded treadmill work in 34 °C heat lasted longer in a subsequent time-to-exhaustion test than on carbohydrate, and scored better on the easier working-memory task. Harder cognitive tests, heart rate and core temperature were unchanged.

    ⚠What it shows: One randomised double-blind crossover trial in 17 endurance-trained young men with high VO2max; benefits appeared on some cognitive measures but not others, and the time-to-exhaustion difference was under two minutes on a short high-intensity test.RCT · J Int Soc Sports Nutr

    Full breakdown →Executive function explained →VO2max Calculator →Ketone monoester ingestion and cognitive and physical performance during exercise-heat stress. J Int Soc Sports Nutr 2026
13. Supplementspreliminary · human dataAdded 26 July 2026

    Cordyceps sharpened reaction time, not peak oxygen use

    Twelve recreationally active young men who took 1 g of Cordyceps militaris extract 30 minutes before a maximal cycling test had faster Stroop reaction times after exercise and higher resting oxygen uptake than on placebo. Peak exercise oxygen uptake, blood glucose, blood pressure and heart rate were unchanged.

    ⚠What it shows: Very small randomised double-blind crossover trial in 12 recreationally active young men with modest VO2max; the condition-by-time interaction was non-significant and accuracy was already at ceiling, so the finding is exploratory.RCT · PLoS One

    Full breakdown →VO2max Calculator →Acute Cordyceps militaris supplementation and elevated resting oxygen uptake with faster reaction times: A randomized crossover trial. PLoS One 2026
14. Supplementswell supported · human dataAdded 26 July 2026

    Caffeine trimmed cycling time trials, short and long

    Across 23 double-blind trials in trained cyclists, pre-exercise caffeine cut time-trial completion time with a small effect and zero heterogeneity, in both short efforts of 10 minutes or less and long ones of 20 minutes or more. Mean power output rose significantly only in the short trials.

    ⚠What it shows: Meta-analysis of 23 randomised, double-blind, placebo-controlled trials in healthy cyclists; effects are small (SMD −0.32 for completion time) and the subgroup difference between short and long trials was not statistically significant.Systematic review · Front Physiol

    Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Acute caffeine supplementation and cycling time-trial performance across different task durations: a systematic review and meta-analysis. Front Physiol 2026
15. Supplementspreliminary · human dataAdded 26 July 2026

    High-dose HMB lifted aerobic markers but not strength

    Trained men taking 90 mg per kg of fat-free mass per day of liquid HMB alongside high-intensity functional training improved a broad set of aerobic markers more than placebo, including VO2max and thresholds. Maximal isometric strength did not change with supplementation in either trained or untrained men.

    ⚠What it shows: One triple-blind randomised placebo-controlled trial in 53 trained and 37 untrained males over two 3-week periods with only 2 training sessions per week; no women, short duration, and the dose is far above the commonly studied 3 g/day.RCT · J Int Soc Sports Nutr

    Full breakdown →Lactate threshold explained →VO2max Calculator →HMB supplementation combined with high-intensity functional exercise supports aerobic capacity but not strength in trained and untrained males: a randomized controlled trial. J Int Soc Sports Nutr 2026
16. Supplementspreliminary · human dataAdded 26 July 2026

    Astaxanthin nudged muscle-damage markers in athletes

    In young male taekwondo athletes, 28 days of 12 mg daily astaxanthin produced a significant group-by-time interaction for creatine kinase, a marker of muscle damage, and higher antioxidant enzyme activity. Most burnout measures were unchanged.

    ⚠What it shows: One 28-day randomised, double-masked, placebo-controlled trial in young male taekwondo athletes; sample size not reported in the abstract. Several of the between-group differences were exploratory, and no burnout subscale showed a significant group-by-time interaction.Study · Nutr J

    Full breakdown →DOMS explained →Recovery Readiness Index →Effects of 28-day astaxanthin supplementation on psychological fatigue and biochemical markers in taekwondo athletes: a randomized controlled trial. Nutr J 2026
17. Supplementspreliminary · human dataAdded 23 July 2026

    Creatine before the session? Early signs say maybe.

    A small pilot trial suggests that taking creatine just before a resistance-training session may support slightly greater same-day strength than taking it during or after, though this is early, exploratory evidence rather than a firm recommendation.

    ⚠What it shows: A pilot crossover trial in just 11 active men, measuring single-session strength; the authors call it exploratory and say it needs confirming in larger, placebo-controlled studies.Pilot RCT (crossover) · n=11 · physically active men · Nutrients

    Full breakdown →Creatine monohydrate guide →Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial. Nutrients 2026

Back to the full archive · this week’s studies