Melatonin and Sleep: What a 26-Trial Meta-Analysis Found About Dose and Timing
Melatonin is the most widely used sleep supplement in the world, but most people take it wrong. A 2024 dose-response meta-analysis of 26 RCTs clarifies exactly what dose and timing actually maximize its effect on sleep onset and total sleep time.
Digestive Enzymes: What They Do and When Supplementing Actually Helps
Digestive enzyme supplements have moved from niche to mainstream fast. The clinical evidence explains why for some people they make a real difference, and why for others they probably don't do much.
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CoQ10 and Blood Pressure: What 45 Clinical Trials Found
CoQ10 is one of the most researched supplements for cardiovascular health. A 2025 meta-analysis of 45 randomized trials is the most comprehensive look at its effects on blood pressure yet. Here's what it found.
Ashwagandha for Stress and Cortisol: What the Latest Meta-Analyses Found
Ashwagandha is one of the most studied adaptogens for stress, but the research is more nuanced than most supplement marketing lets on. A 2025 meta-analysis of 15 clinical trials gives the clearest picture yet.
Omega-3 and Brain Health: What the Clinical Evidence Says
About 60% of the brain is fat, and DHA is the dominant omega-3 fatty acid in that fat. Here's what the latest clinical evidence says about omega-3 supplementation and brain health across different populations.