Evidence-graded research on energy, fatigue and mitochondrial health — which supplements have real human-trial support, with funding and conflicts disclosed.
Key takeaways Best-supported use: statin-associated muscle pain — a meta-analysis of 12 RCTs (575 patients) found CoQ10 (100–200 mg/day) reduced statin-induced myalgia severity by ~30% (Qu et al., J Am Heart Assoc 2018). Moderate evidence: heart failure — the Q-SYMBIO trial (420 patients, 2 years) found 300 mg/day reduced major cardiovascular events by 43% in … Read more
Key takeaways D3 (cholecalciferol) raises and maintains blood 25(OH)D levels more effectively than D2 (ergocalciferol) — a meta-analysis of 24 RCTs confirmed higher potency of D3 per equivalent dose (Tripkovic et al., AJCN). Correcting deficiency (25(OH)D <20 ng/mL) has clear benefit; broad supplementation in already-replete adults for cancer, cardiovascular events, or major fractures showed no … Read more
Key takeaways Best-supported use: pairing 100–200 mg L-theanine with caffeine (50–100 mg) to reduce jitter and improve sustained attention on cognitive tasks — multiple RCTs and one systematic review support the combination effect (Nutritional Neuroscience, Camfield 2014). For acute situational stress and anxiety, small RCTs (200–400 mg) show reductions in self-rated stress and salivary cortisol … Read more
Key takeaways Best-supported use: acute stress and cognitive performance under high-demand conditions (sleep deprivation, cold exposure, multitasking under noise) — military and lab RCTs show 100–150 mg/kg tyrosine restored working memory and reaction time when depleted by stress (Hase et al., Neurosci Biobehav Rev). Works by replenishing dopamine and norepinephrine precursors that get depleted under … Read more
