Ingredient Evidence

Plain crackers and a glass of water beside amber capsules on a tray

Berberine and Digestive Side Effects: What the ...

What the trials count as a side effect Pooled safety data beat anecdotes, and there's a fair amount of it. A meta-analysis of 17 randomized double-blind trials, covering 646 people...

Berberine and Digestive Side Effects: What the ...

What the trials count as a side effect Pooled safety data beat anecdotes, and there's a fair amount of it. A meta-analysis of 17 randomized double-blind trials, covering 646 people...

A wooden bowl of ashwagandha root powder beside a folded chart, text blurred

Ashwagandha and Cortisol: What Was Measured

The measurement decides half the answer Cortisol can be measured as total hormone in serum, as free hormone in saliva, as the fraction excreted over 24 hours in urine, or...

Ashwagandha and Cortisol: What Was Measured

The measurement decides half the answer Cortisol can be measured as total hormone in serum, as free hormone in saliva, as the fraction excreted over 24 hours in urine, or...

Amber vitamin E softgels beside a small plate of sunflower seeds and almonds

Vitamin E 400 IU: What the Trials Found

What 400 IU means on a label An international unit of vitamin E is defined against a chemical form, so 400 IU can be two different doses. For synthetic dl-alpha-tocopheryl...

Vitamin E 400 IU: What the Trials Found

What 400 IU means on a label An international unit of vitamin E is defined against a chemical form, so 400 IU can be two different doses. For synthetic dl-alpha-tocopheryl...

A glass of cloudy water with powder settling beside dried figs and oats

Magnesium and Constipation: Which Form, What Dose

How the osmotic effect works Magnesium that isn't absorbed stays in the intestinal lumen, where it holds water by osmosis. The water softens stool and increases volume, and the extra...

Magnesium and Constipation: Which Form, What Dose

How the osmotic effect works Magnesium that isn't absorbed stays in the intestinal lumen, where it holds water by osmosis. The water softens stool and increases volume, and the extra...

A dish of yellow berberine powder beside a printed lab sheet with the text blurred

Berberine and Blood Lipids: What the Trials Mea...

What the pooled numbers say The best starting point is a 2018 systematic review by Ju and colleagues in Phytomedicine. It pooled 16 randomized trials with 2,147 participants and reported...

Berberine and Blood Lipids: What the Trials Mea...

What the pooled numbers say The best starting point is a 2018 systematic review by Ju and colleagues in Phytomedicine. It pooled 16 randomized trials with 2,147 participants and reported...

Four softgel capsules in a row beside a folded page on a dark slate surface

Omega-3 Dosage in Cardiovascular Trials

The dose ladder, in one place Cochrane's 2018 review is the widest view available. It took in 79 randomized trials with 112,059 participants and accepted anything from 0.5 g a...

Omega-3 Dosage in Cardiovascular Trials

The dose ladder, in one place Cochrane's 2018 review is the widest view available. It took in 79 randomized trials with 112,059 participants and accepted anything from 0.5 g a...

New here? Start with these three

  • Magnesium

    The dose ranges that show up in trials, and the forms that were actually used in them.

    Read the file 

  • Ashwagandha

    Stress and sleep scores, the trial sizes behind them, and where industry funding sits.

    Read the file 

  • Creatine

    What the trials measured outside strength sports, including work in older adults.

    Read the file 
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