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Stress & moodDoes ashwagandha reduce stress and anxiety? What the trials showAshwagandha extracts are sold for stress, anxiety and sleep. Short placebo-controlled trials, most of them small, conducted in India and supplied by the extract makers, report lower stress scores and morning cortisol. The certainty is low, long-term safety is unknown, and liver injury has been reported.ThryvalWeakRead the article →
CognitionDoes creatine improve memory and brain function? What the trials showCreatine is best known as a sports supplement, and it is increasingly studied for the brain. Small trials suggest a modest effect on memory that seems confined to older adults and a possible benefit during sleep loss; most of the evidence comes from short studies with a few dozen participants.ThryvalWeak
SleepDoes magnesium help you sleep? What the trials showMagnesium is one of the most popular supplements taken for sleep. Randomized trials suggest a small benefit at best, the evidence is of low certainty, and no trial has shown that glycinate, L-threonate or any other form works better than the rest.ThryvalWeak
Gut health & inflammationPsyllium and soluble fiber for IBS: what the trials showPsyllium husk is the most studied fiber supplement in irritable bowel syndrome. Randomized trials show a modest benefit for overall symptoms. Wheat bran has not shown a benefit and is poorly tolerated by some patients.ThryvalModerate
Gut health & inflammationDoes fiber reduce inflammation? What human studies showHigher fiber intake is consistently linked to lower rates of chronic disease. Its measurable effects on the microbiota and on inflammatory markers are smaller, depend on the type of fiber, and differ between people.ThryvalModerate
Gut health & inflammationIs leaky gut real? What the evidence showsHow gut barrier function is measured, where increased permeability is well documented, and what human trials of glutamine, fiber and fermented foods have shown.ThryvalNot enough evidence
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