Independent, evidence-based research on muscle, strength and recovery supplements — creatine, protein and more, graded against primary human trials.
For a generally healthy adult eating normally without substantial fluid loss, water and regular meals are the starting point. A daily electrolyte powder is not an independently established requirement.
Whey, plant and yeast ingredients can all supply dietary protein, but their evidence and practical limitations differ.
Mountain mineral pitch — weak data, heavy-metal safety caveat. Independent human-trial evidence, funding traced, evidence graded.
Natural testosterone booster? What human trials actually show. Independent human-trial evidence, funding traced, evidence graded.
Pea/soy/rice/hemp — parity with whey when dose and leucine are matched. Independent human-trial evidence, funding traced, evidence graded.
Single-cell vegan protein — one manufacturer-funded RCT, weak evidence. Independent human-trial evidence, funding traced, evidence graded.
WPC vs WPI vs WPH vs native — MPS dose-response and the leucine trigger. Independent human-trial evidence, funding traced, evidence graded.
Key takeaways The strongest independent human evidence for collagen peptides is not skin — it is tendon collagen synthesis, where a publicly funded University of California, Davis trial found gelatin plus vitamin C timed before exercise raised collagen-synthesis markers (Shaw et al. 2016). Skin hydration, elasticity, and wrinkle claims are the most heavily marketed use, … Read more
Key takeaways Strongest evidence: a meta-analysis in adults under 50 found average additional upper-body strength gains of roughly 4.4 kg and lower-body gains of roughly 11.4 kg with creatine plus resistance training versus placebo plus training. Doses and protocols varied; these are pooled averages, not guaranteed individual gains. A separate review supports strength benefits in … Read more
Key takeaways Strongest evidence: correcting low dietary intake, migraine prevention (300–600 mg daily under medical supervision), and modest blood-pressure reduction — with meta-analyses supporting a systolic drop of ~2 mmHg (Cochrane, Journal of Human Hypertension). For sleep, anxiety, muscle cramps, depression, diabetes, and bone health, evidence is mixed to weak — a systematic review found … Read more
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