The supplement industry promises a lot and proves little. Here each popular supplement is checked against the research: what actually works, at what dose and form, who should avoid it and where money is wasted — vitamin D, magnesium, omega-3, creatine, curcumin and more, without the hype.
11 articles
Ashwagandha is a popular adaptogen. What studies actually show about its effect on stress, anxiety and sleep, where the evidence is weaker, and who should avoid it.
How curcumin differs from the turmeric spice, why it is poorly absorbed, which conditions have evidence of benefit (and which only promises), and what about safety.
What happens to collagen after you swallow it, what the skin and joint research shows, how types and doses differ, and why protein plus vitamin C is often cheaper and just as good.
Who actually needs vitamin B12, how to spot deficiency by symptoms and tests (B12, homocysteine, MMA), and which forms and doses to choose. A guide for vegans and at-risk groups.
Strain specificity, CFU labelling, the 2018 trials that reversed the pediatric gastroenteritis story, and when probiotics are genuinely dangerous.
How creatine works, why monohydrate beats every pricier form, whether loading is worth it, the honest size of the effect, and where the kidney myth began.
Iron deficiency starts long before anaemia, ferritin drops first and lies during inflammation, and iron taken without testing can do real damage.
What magnesium does, how much you need by age and sex, why a blood test tells you almost nothing, and how citrate, glycinate and oxide really compare.
What omega-3s are actually proven to do, how much EPA and DHA you need daily, how to decode a supplement label, and who should skip the capsules entirely.
How to read a 25(OH)D result, which doses work for prevention and for correcting deficiency, who should be tested, and where the overdose risk begins.
The USPSTF and large trials found no benefit of multivitamins for healthy adults. Who genuinely needs supplements, and where upper limits actually bite.