What are you trying to change?

22 goals, and the 574 findings that speak to them. Open one to look inside — you only leave this page when something lands.

Mind and mood4

Support mood51 findings · 11 well-evidenced

Mild to moderate depression is where one herbal remedy has real trial support, along with a long list of prescription drugs it weakens.

A well-evidenced finding hereDo all St John's Wort products interact with digoxin?★★★Only hyperforin-rich concentrates moved digoxin; tea and juice did not Open Support mood

Manage stress and anxiety30 findings · 9 well-evidenced

A few supplements eased rated stress in trials, by amounts nobody can pin down and sometimes matched by placebo.

A well-evidenced finding hereDoes one dose of ashwagandha lower cortisol?★★★In nine cortisol studies, ashwagandha was taken daily for weeks Open Manage stress and anxiety

Sleep better55 findings · 13 well-evidenced

Sleep aids and supplements change how a night feels more reliably than how it measures, by small margins; jet-lag trials are decades old.

A well-evidenced finding hereHow late is too late for a coffee?★★★You still fall asleep fine; you lose about 45 minutes of the night Open Sleep better

Focus and think clearly39 findings · 6 well-evidenced

Only alertness has firm gains behind it; claims that a supplement sharpens memory or thinking rest on small, short or animal studies, and bigger trials found little.

A well-evidenced finding hereCan coffee make up for a short night's sleep?★★★Caffeine won back what a short night cost, more with a bigger dose Open Focus and think clearly

Energy and body5

Boost energy59 findings · 22 well-evidenced

Fixing a real shortage and making up for lost sleep account for the energy gains on record.

A well-evidenced finding hereCan your B12 be low with a normal blood test?★★★A normal B12 reading does not mean you have enough Open Boost energy

Build strength46 findings · 10 well-evidenced

What adds muscle and strength works alongside lifting rather than instead of it, and the gains are modest.

A well-evidenced finding hereDoes creatine make you measurably stronger?★★★Your bench press gains about 1.43kg more than on placebo Open Build strength

Recover faster43 findings · 8 well-evidenced

Apart from soreness, little about recovery measurably improved, and a sports drink did no better than water.

A well-evidenced finding hereDoes oral rehydration work as well as a drip?★★★Rehydration by mouth worked about as well as a drip in children Open Recover faster

Manage weight29 findings · 14 well-evidenced

Large, lasting weight loss comes from one class of prescription drug; part of what it takes off is not fat, and much of it returns once the injections stop.

A well-evidenced finding hereWhat does four years on semaglutide look like?★★★Four years in, weight was still 10.2% below where it started Open Manage weight

Relieve pain59 findings · 27 well-evidenced

Most everyday pains respond to the common painkillers by small margins over placebo, and the ones that do more carry risks to the stomach, kidneys, heart and liver.

A well-evidenced finding hereIs 1,000mg of paracetamol better than 500mg for pain?★★★A 1,000mg dose worked no better than 500mg for pain after surgery Open Relieve pain

Hormones, skin, sex3

Balance hormones58 findings · 18 well-evidenced

Menopause, polycystic ovaries, thyroid and testosterone each get few firm answers.

A well-evidenced finding hereDoes D-chiro-inositol work?★★★The review could reach no conclusion on D-chiro-inositol Open Balance hormones

Care for skin and hair27 findings · 2 well-evidenced

Controlled evidence that a hair supplement grows hair barely exists, and the best-studied one is better documented for skewing blood tests, heart-attack tests included.

A well-evidenced finding hereHow much collagen is too much?★★★No one has set an upper limit for collagen; the trials stop at 35g Open Care for skin and hair

Support sexual health37 findings · 10 well-evidenced

For erections, a prescription pill clearly beats placebo in men who have a problem and adds nothing in men who do not.

A well-evidenced finding hereWhat are the side effects of sildenafil?★★★Side effects were common and rarely enough to make men stop Open Support sexual health

The long game4

Age well50 findings · 17 well-evidenced

Whether anything slows ageing in people is still unshown.

A well-evidenced finding hereHow much of the NAD research is in people?★★★Most of the NAD supplement research has been done in rodents Open Age well

Support immunity64 findings · 14 well-evidenced

Nothing tested reliably keeps a cold from starting.

A well-evidenced finding hereDoes vitamin C touch the worst cold symptoms?★★★The benefit landed on severe symptoms; mild ones did not shift Open Support immunity

Protect bones and joints40 findings · 18 well-evidenced

Tested independently and at scale, joint supplements fell short of a change patients would feel, and fractures were not prevented.

A well-evidenced finding hereAre glucosamine and chondroitin safe to take?★★★Side effects came at about the same rate as on a dummy pill Open Protect bones and joints

Support heart and blood flow46 findings · 20 well-evidenced

At best, supplements nudge blood pressure or cholesterol by small amounts, and none has been shown to prevent a heart attack.

A well-evidenced finding hereDoes a higher dose help lung artery pressure?★★★Quadrupling the dose added five metres to a six-minute walk Open Support heart and blood flow

Specific concerns6

Support a healthy pregnancy26 findings · 10 well-evidenced

The firmest results come from hospital care around a risky birth and a vitamin taken before conception, whose daily dose no trial settled.

A well-evidenced finding hereHow good is the research on paracetamol in pregnancy?★★★None of the nine pregnancy reviews reached moderate confidence Open Support a healthy pregnancy

Manage blood sugar13 findings · 5 well-evidenced

Long-term blood sugar fell by a small, well-pooled margin on one supplement; its famous match with a diabetes drug is one pilot.

A well-evidenced finding hereHow much does berberine actually lower blood sugar?★★★Your three-month blood-sugar average drops about 0.4 points Open Manage blood sugar

Understand cancer risk13 findings · 5 well-evidenced

Where trials have looked, feared cancer links have not appeared, and soy in the diet points away from harm after breast cancer.

A well-evidenced finding hereDoes folic acid cause cancer?★★★Over five years the cancer counts came out level Open Understand cancer risk

Support liver health11 findings · 5 well-evidenced

Painkiller overdose, often accidental through combination products, is behind much of the liver harm on record, with an inherited iron disorder and injections behind more.

A well-evidenced finding hereDo BCAAs help a failing liver?★★★The confusion of a failing liver eased, and survival did not Open Support liver health

Manage seizures7 findings · 5 well-evidenced

Two severe epilepsies and one pregnancy emergency hold every seizure finding: a prescription medicine cut seizures in randomised trials, and a hospital drip more than halved them.

A well-evidenced finding hereDoes CBD work for seizures on its own?★★★CBD cut seizures whether or not another epilepsy drug was on board Open Manage seizures

Relieve allergy symptoms25 findings · 4 well-evidenced

The common decongestant pill did no better than placebo for a blocked nose in modern hay-fever trials.

A well-evidenced finding hereCan you tell when diphenhydramine has impaired you?★★★Feeling drowsy did not predict how badly the drivers actually drove Open Relieve allergy symptoms

What are you trying to change?

Mind and mood4

Energy and body5

Hormones, skin, sex3

The long game4

Specific concerns6

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