Supplements

1. Supplementspreliminary · human dataAdded 13 August 2026

   Beetroot juice fails to speed sprints in pooled trial data

   Pooled results from 23 randomised trials in 401 healthy adults found beetroot juice did not significantly improve 10 m or 20 m sprint times, countermovement jump, peak or mean power, perceived exertion, heart rate or blood lactate. Time to peak power and handgrip strength did improve, but the certainty of evidence was low.

   ⚠What it shows: Take it as a caution rather than a verdict: results pooled from 23 trials in 401 healthy adults, with the evidence rated low to very low certainty for most outcomes, so both the nulls and the small wins could shift with better trials. Data on women were also thin.Meta-analysis · Nutrients

   Full breakdown →Beetroot juice guide →The Effects of Beetroot Juice Supplementation on Performance and Fatigue During Single and Repeated Sprints: A Systematic Review and Meta-Analysis. Nutrients 2026
2. Supplementswell supported · human dataAdded 13 August 2026

   Caffeine's small edge holds up in female team-sport athletes

   Across 26 randomised, placebo-controlled crossover trials, an acute dose of caffeine gave female team-sport athletes small improvements in repeated sprints, agility, sprint speed, anaerobic power and jumping, and modestly reduced how hard exercise felt. Evidence for sport-specific skills and cognition remained too thin to call.

   ⚠What it shows: Fairly solid for a small effect: results pooled from 26 trials where each athlete tried both caffeine and a dummy dose in random order. Effects on skills and thinking rest on too few studies to trust, and the data cannot yet say anything about the best dose or timing.Meta-analysis · Nutrients

   Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Effects of Acute Caffeine Supplementation on Physical, Sport-Specific, Physiological, Perceptual, and Cognitive Outcomes in Female Team-Sport Athletes: A Three-Level Meta-Analysis. Nutrients 2026
3. Supplementswell supported · human dataAdded 13 August 2026

   Magnesium nudges nearly every heart-risk number, but only slightly

   Across 78 randomised trials, magnesium supplements modestly lowered blood pressure (2.50 mmHg systolic, 1.58 diastolic), fasting glucose, LDL cholesterol, triglycerides and body weight, and slightly raised HDL. The effects were small and the reviewers say their clinical relevance remains uncertain.

   ⚠What it shows: About as strong as supplement evidence gets, but the payoff is small: results pooled from 78 randomised trials show shifts of a few points at most on each marker. Evidence for doses of 500 mg a day or more and courses beyond 25 weeks is still thin, so the upper end remains untested.Meta-analysis · Nutrients

   Full breakdown →Metabolic syndrome explained →Heart Age Calculator →Comprehensive Effects of Magnesium Supplementation on Cardiometabolic Risk Factors: A Systematic Review and Dose-Response Meta-Analysis. Nutrients 2026
4. Supplementswell supported · human dataAdded 13 August 2026

   Caffeine buys you more sprints when the match is live

   Across 24 blinded crossover studies of real or simulated competition, acute caffeine intake increased high-intensity actions in intermittent sports such as team, racket and combat sports, including more sprints, accelerations, decelerations and body impacts. Caffeine also raised the success rate of sport-specific actions.

   ⚠What it shows: Strong for a supplement claim: results pooled from 24 trials where athletes took caffeine or a dummy in random order without knowing which, during real or simulated matches. The effects are modest rather than dramatic, and they will vary between sports and individuals.Meta-analysis · Int J Sports Physiol Perform

   Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Can Caffeine Change the Game? Effects of Acute Caffeine Intake on Specific Performance in Intermittent Sports During Competition: A Systematic Review and Meta-Analysis. Int J Sports Physiol Perform 2024
5. Supplementswell supported · human dataAdded 13 August 2026

   Whey works best with a barbell: 2.24 kg more lean mass when paired with lifting

   A meta-analysis of 14 randomised trials in 626 healthy adults found whey protein paired with resistance exercise increased lean body mass by 2.24 kg, while using whey to replace other calories was linked with a 4.20 kg drop in body weight and a 3.74 kg drop in body fat from baseline.

   ⚠What it shows: Reliable for the lifting result, weaker for the weight loss figures: results pooled from 14 trials in 626 healthy adults, and the weight and fat losses were measured against people's own starting points rather than a comparison group. Whey also failed to significantly beat other protein sources when compared head to head.Meta-analysis · J Am Coll Nutr

   Full breakdown →Whey protein guide →Protein Intake Calculator →Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. J Am Coll Nutr 2014
6. Supplementsnot supported · human dataAdded 13 August 2026

   Taurine flunks the cognition test in pooled trials

   A meta-analysis of 7 randomised trials covering 402 people found taurine supplements, taken alone or combined with exercise training, did not significantly improve cognitive scores; the pooled evidence does not support taurine as a cognition enhancer.

   ⚠What it shows: A useful debunk resting on a thin base: results pooled from just 7 trials covering 402 people, mixing those with and without cognitive impairment, found no overall benefit. The one positive signal came from a subgroup combining taurine with medication and needs confirming before it means anything.Meta-analysis · Int J Food Sci Nutr

   Full breakdown →Executive function explained →Effects of taurine supplementation on cognitive function: a systematic review and meta-analysis of randomised controlled trials. Int J Food Sci Nutr 2025
7. Supplementswell supported · human dataAdded 13 August 2026

   Curcumin cuts triglycerides and LDL enough to matter clinically

   An umbrella review pooling 72 randomised trials found curcumin supplementation lowered LDL cholesterol by 5.84 mg/dL and triglycerides by 13.15 mg/dL, both clinically meaningful reductions; total cholesterol fell and HDL rose too, but by amounts too small to matter clinically.

   ⚠What it shows: A big evidence base with a wobble: results pooled from 72 trials, but the trials disagreed with each other a great deal, so exact effect sizes are uncertain. Benefits were clearest in people with metabolic conditions such as type 2 diabetes, using enhanced-absorption forms for at least 8 weeks.Meta-analysis · Nutr Rev

   Full breakdown →ApoB explained →An Umbrella Review of Systematic Reviews and Meta-analyses of Randomized Controlled Trials Investigating the Effect of Curcumin Supplementation on Lipid Profiles. Nutr Rev 2025
8. Supplementspreliminary · human dataAdded 12 August 2026

   Melatonin looks like a recovery aid for athletes, not a performance booster

   Across 21 controlled trials in highly trained athletes, melatonin supplementation at doses of 5 mg to 100 mg improved antioxidant status, inflammatory response and markers of muscle and liver damage. Its direct effect on sports performance remains unproven.

   ⚠What it shows: Encouraging for recovery markers but not proof of performance: a sweep of 21 controlled trials in highly trained athletes found better blood markers, yet doses ranged widely from 5 mg to 100 mg and no direct performance benefit was demonstrated. Findings in elite athletes may not transfer to everyday exercisers.Systematic review · Nutrients

   Full breakdown →Melatonin guide →Recovery Readiness Index →Impact of Melatonin Supplementation on Sports Performance and Circulating Biomarkers in Highly Trained Athletes: A Systematic Review of Randomized Controlled Trials. Nutrients 2024
9. Supplementspreliminary · human dataAdded 12 August 2026

   Hydrogen water fails to touch exercise oxidative stress

   Pooled results from six trials covering 76 healthy adults found molecular hydrogen supplementation did not significantly reduce exercise-induced oxidative stress compared with placebo, although it modestly improved antioxidant potential capacity, most clearly around intermittent exercise.

   ⚠What it shows: Take this seriously but lightly: results pooled from six small trials with just 76 people between them, using different doses, timings and delivery forms. The authors themselves call for more rigorous studies before anyone banks on the antioxidant bump.Systematic review · Front Nutr

   Full breakdown →Oxidative stress explained →Can molecular hydrogen supplementation reduce exercise-induced oxidative stress in healthy adults? A systematic review and meta-analysis. Front Nutr 2024
10. Supplementsnot supported · human dataAdded 12 August 2026

    Chromium slimming pills shift 1.1 kg at best, and the evidence is shaky

    A Cochrane review of nine trials in 622 overweight or obese adults found chromium picolinate produced an average extra weight loss of just 1.1 kg after 12 to 16 weeks, and the authors concluded there is no reliable evidence to support it as a slimming aid.

    ⚠What it shows: Treat this as a reason for scepticism: results pooled from nine trials in 622 overweight or obese adults showed only about a kilogram of extra loss, and the reviewers rated the evidence low quality. Safety reporting was so patchy that no firm conclusions could be drawn there either.Meta-analysis · Cochrane Database Syst Rev

    Full breakdown →Chromium (picolinate) guide →Calorie Deficit Calculator →Chromium picolinate supplementation for overweight or obese adults. Cochrane Database Syst Rev 2013
11. Supplementswell supported · human dataAdded 11 August 2026

    Collagen peptides nudge strength, but only just

    Pooled results from 19 randomised trials in 768 healthy adults found that taking collagen peptides daily alongside several weeks of training produced small but significant gains in fat-free mass (SMD 0.48), tendon morphology (SMD 0.67), muscle architecture (SMD 0.39) and recovery of reactive strength 48 hours after muscle-damaging exercise (SMD 0.43). Maximal strength shifted least of all, at SMD 0.19.

    ⚠What it shows: Decent evidence for a supplement, with sensible limits: results pooled from 19 randomised trials in 768 healthy adults who supplemented for at least eight weeks while training. The authors rated their own confidence as moderate for body composition, low for most outcomes and very low for the tendon measurements, so the size of these effects could still move.Meta-analysis · Sports Med

    Full breakdown →Collagen guide →Protein Intake Calculator →Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports Med 2024
12. Supplementswell supported · human dataAdded 11 August 2026

    Green tea extract moved the scales but not fat mass

    Pooled results from 59 randomised trials with 3802 participants found green tea extract produced significant reductions in body mass, BMI and body fat percentage, alongside lower malondialdehyde and higher adiponectin and total antioxidant capacity. Fat mass, leptin and ghrelin did not change, and certainty across outcomes ranged from low to high.

    ⚠What it shows: Broad but uneven: results pooled from 59 randomised trials in 3802 participants, with the authors' confidence ranging from low all the way to high depending on the outcome. The reductions were statistically significant rather than large, and fat mass itself did not move.Meta-analysis · Br J Nutr

    Full breakdown →Energy balance explained →Body Fat Calculator →The effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress markers: a grade-assessed systematic review and dose-response meta-analysis of randomised controlled trials. Br J Nutr 2024
13. Supplementspreliminary · human dataAdded 10 August 2026

    Gum arabic shows early promise for weight and blood sugar

    Pooled results from six randomised trials in 476 adults found gum arabic supplementation modestly reduced weight and BMI (an average BMI drop of 0.38) and lowered fasting blood glucose, though the glucose results varied widely between studies.

    ⚠What it shows: Early and shaky: just six trials with 476 adults in total, follow-up periods were short, and the blood sugar results disagreed sharply between studies. The weight and BMI changes were consistent across trials but small.Review · J Diabetes Metab Disord

    Full breakdown →Metabolic syndrome explained →Effects of oral gum arabic supplementation on glycemic and lipid outcomes in adults: a systematic review and meta-analysis of randomized controlled trials. J Diabetes Metab Disord 2026
14. Supplementswell supported · human dataAdded 10 August 2026

    Leucine-spiked whey plus lifting helps older adults push back against muscle loss

    A systematic review of trials published between 2011 and 2024 finds that leucine-enriched whey protein combined with resistance training improves lean muscle mass, strength and physical performance in older adults with sarcopenia. Optimal dosing and long-term sustainability remain open questions.

    ⚠What it shows: Encouraging but imprecise: a sweep of all the studies on this from 2011 to 2024 points the same way, but the review reports no pooled numbers, and the authors themselves flag that ideal doses and long-term effects are still unknown.Systematic review · J Cachexia Sarcopenia Muscle

    Full breakdown →Whey protein guide →Protein Intake Calculator →Enhancing Muscle Quality: Exploring Leucine and Whey Protein in Sarcopenic Individuals. J Cachexia Sarcopenia Muscle 2025
15. Supplementspreliminary · human dataAdded 10 August 2026

    NAC boosted exercise performance in men but left inflammation untouched

    In a systematic review of 16 controlled trials in adult men, N-acetylcysteine (NAC) supplementation improved exercise performance, antioxidant capacity and glutathione status with no serious side effects reported, but showed no clear benefit for blood markers, inflammation or measures of muscle behaviour.

    ⚠What it shows: Promising but far from settled: a sweep of all the studies turned up 16 controlled trials in adult men, most reporting benefits, but the results were never pooled into a single number and the authors themselves call for more research. Women were not studied, so nothing here applies to them yet.Systematic review · Nutrients

    Full breakdown →NAC (N-acetylcysteine) guide →Influence of N-Acetylcysteine Supplementation on Physical Performance and Laboratory Biomarkers in Adult Males: A Systematic Review of Controlled Trials. Nutrients 2023
16. Supplementswell supported · human dataAdded 9 August 2026

    Folic acid nudges one inflammation marker down, and leaves two others untouched

    Folic acid supplementation lowered C-reactive protein by 0.59 mg/L on average versus placebo across 12 randomised trials, with higher doses linked to lower CRP. It had no significant effect on the inflammatory markers IL-6 or TNF-α.

    ⚠What it shows: Solid pooled evidence, but for a modest effect on a single marker: 12 randomised trials found CRP fell while two other inflammatory markers did not move. Whether a slightly lower CRP reading translates into better health is a question this analysis cannot answer.Meta-analysis · Nutrients

    Full breakdown →Vitamin B9 (folate / folic acid) guide →Effects of Folic Acid Supplementation on Inflammatory Markers: A Grade-Assessed Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Nutrients 2021
17. Supplementswell supported · human dataAdded 8 August 2026

    Resveratrol fails to shift liver enzymes in pooled trials

    Across 15 randomised trials with 714 participants, resveratrol supplementation produced no significant change in liver enzymes: ALT, AST, GGT, alkaline phosphatase and bilirubin all held statistically steady.

    ⚠What it shows: Meta-analysis of 15 RCTs (714 adults); heterogeneity was high for some enzymes (I² up to 82.9%), and subgroup analyses hint that dose, duration and population status could matter, but the pooled result was null across the board.Meta-analysis · Int J Clin Pract

    Full breakdown →Resveratrol guide →Effects of resveratrol supplementation on liver enzymes: A systematic review and meta-analysis of randomised controlled trials. Int J Clin Pract 2021
18. Supplementswell supported · human dataAdded 8 August 2026

    Zinc moves the needle on blood sugar in type 2 diabetes

    Across 22 randomised trials in people with type 2 diabetes, zinc supplementation reduced HbA1c by 0.47 points and fasting blood sugar by 23.32 mg/dl, and improved cholesterol, triglycerides and blood pressure. It also increased body weight by an average of 1.00 kg.

    ⚠What it shows: Dose-response meta-analysis of 22 RCTs (1,442 adults with type 2 diabetes); certainty rated moderate to high with no substantial publication bias, but the optimal form, dose and duration are unknown and weight rose slightly.Meta-analysis · Crit Rev Food Sci Nutr

    Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Effect of zinc supplementation in the management of type 2 diabetes: A grading of recommendations assessment, development, and evaluation-assessed, dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr 2024
19. Supplementspreliminary · human dataAdded 8 August 2026

    Creatine helps older lifters, but only alongside the training

    A systematic review of 17 randomised trials suggests creatine adds to gains in strength, functional capacity and lean mass in healthy older adults, but only as continuous daily low-dose supplementation combined with at least 12 weeks of resistance training, with effects more consistent in older women.

    ⚠What it shows: Systematic review of 17 heterogeneous RCTs in healthy older adults without pooled effect sizes; no additive benefit was found for mental health outcomes, and optimal dosing and duration remain undetermined.Systematic review · J Geriatr Phys Ther

    Full breakdown →Creatine monohydrate guide →Creatine Calculator →The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther 2020
20. Supplementswell supported · human dataAdded 8 August 2026

    Probiotics nudge athletes' immune markers in the right direction

    Across pooled data from 69 randomised trials plus one further RCT (3,413 participants), probiotic supplementation in athletes reduced the pro-inflammatory marker TNF-α and increased secretory IgA and IFN-γ, while IL-6, IL-8 and IL-10 showed no significant change.

    ⚠What it shows: Umbrella review and re-analysis of five meta-analyses plus one RCT (3,413 athletes); outcomes are blood and mucosal markers, not illness rates, and optimal strains and doses remain unresolved.Meta-analysis · PeerJ

    Full breakdown →Probiotics guide →Effects of probiotic supplementation on immune and inflammatory markers in athletes: an umbrella review and re-analysis of published meta-analyses of randomised controlled trials. PeerJ 2026
21. Supplementswell supported · human dataAdded 8 August 2026

    Creatine does nothing for endurance in trained athletes

    Creatine monohydrate did not improve endurance performance in trained people across 13 placebo-controlled trials, with a trivial, non-significant pooled effect of -0.07.

    ⚠What it shows: Meta-analysis of 13 placebo-controlled trials in trained populations only; endurance tests varied between studies; the finding does not contradict creatine's established benefit for short, high-intensity exercise.Meta-analysis · Sports Med

    Full breakdown →Creatine monohydrate guide →Creatine Calculator →Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Sports Med 2023
22. Supplementspreliminary · human dataAdded 8 August 2026

    Sesame may boost athletes' antioxidant defences: exercise does the rest

    In semiprofessional athletes doing aerobic training, four small trials suggest sesame supplementation boosted antioxidant defences and lowered the oxidative-stress marker malondialdehyde; reductions in inflammatory cytokines appeared to come mainly from the exercise itself.

    ⚠What it shows: Systematic review of just four RCTs (140 semiprofessional athletes, 4-10 weeks); outcomes were blood biomarkers only, with no direct performance or recovery measures, so replication and functional endpoints are needed.Systematic review · Nutr Health

    Full breakdown →Antioxidant explained →Recovery Readiness Index →The emerging role of sesame supplementation with aerobic exercise in athlete recovery and immunomodulation: A systematic review of human trials. Nutr Health 2026
23. Supplementswell supported · human dataAdded 8 August 2026

    Tart cherry trims one inflammation marker, and leaves the others alone

    Outside of exercise settings, tart cherry lowered the inflammation marker C-reactive protein by an average of 0.55 mg/L across ten randomised trials, but had no significant effect on IL-6 or TNF-α.

    ⚠What it shows: Meta-analysis of 10 non-exercise RCTs; the CRP reduction was modest, IL-6 showed no significant change, and TNF-α was assessed in only three studies, also with no significant effect.Meta-analysis · Complement Ther Med

    Full breakdown →Tart cherry guide →The beneficial effect of tart cherry on plasma levels of inflammatory mediators (not recovery after exercise): A systematic review and meta-analysis on randomized clinical trials. Complement Ther Med 2022
24. Supplementswell supported · human dataAdded 8 August 2026

    Curcumin plus black-pepper extract shifts blood fats: except LDL

    Across 16 randomised trials in 1038 adults, curcuminoids taken with piperine significantly lowered triglycerides and total cholesterol and modestly raised HDL cholesterol; LDL cholesterol did not fall significantly.

    ⚠What it shows: Meta-analysis of 16 RCTs (1038 adults); effects were modest, the LDL-C change was non-significant, and benefits were most pronounced with longer supplementation and in people with dyslipidaemia, metabolic disorders or overweight.Meta-analysis · Lipids

    Full breakdown →Curcumin guide →Heart Age Calculator →Effects of Curcuminoids Plus Piperine Co-Supplementation on Serum Lipid Profile in Adults: A Systematic Review and Meta-Analysis of RCTs. Lipids 2026

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