Evidence Briefs
What the Research Shows
The question, the trials that tested it, and the point where the evidence stops.
Every brief here answers one question by going to the randomized trials and meta-analyses rather than to the marketing. Each one states what was measured, in how many people, and with what certainty, and each one says plainly where the evidence runs out. That last part is the reason these exist. A finding reported without its limits is how a modest effect becomes a confident claim, and how a withdrawn guideline threshold stays in circulation for years after the body that proposed it stepped back.
Supplements under scrutiny
Compounds with enough randomized trials behind them to say something specific, which is a smaller list than the supplement aisle implies.
Sixteen trials. Memory and processing speed moved. Overall cognitive function and executive function did not.
아슈와간다와 스트레스Twenty-two trials pointing one way, and effect sizes large enough to warrant reading the methods.
베르베린과 메트포르민Two compounds on the same switch, and one changes how you process medication.
셀레늄과 하시모토 갑상선염Thirty-five studies. Antibodies and TSH fell. The thyroid hormones themselves did not.
프로바이오틱스와 과민성 대장 증후군Forty trials, a real symptom effect, and a method that says the question is unfinished.
Practices worth getting right
Where the useful answer is not whether to do it but when, and the difference is measurable.
The strongest evidence in this directory, and it is not a supplement.
냉수 입욕과 근육 성장Excellent for recovery, and there is one situation where that is the problem.
간헐적 단식과 체중Ninety-nine trials, and a result smaller than either side of the argument claims.
사우나와 심혈관 건강A twenty-year Finnish cohort, a clean dose-response, and one thing it cannot show.
Markers and what they predict
Where a number is worth measuring, where it is worth treating, and why those are not the same question.
Nine discordance studies out of nine, and the group most likely to be reassured wrongly.
공복 인슐린과 조기 발견The marker that moves years first, and why no standard panel runs it.
호모시스테인과 심장병A textbook case of a strong association that did not survive being tested.
빈혈 없는 철 부족과 피로The gap between an empty tank and a low blood count, and the trials that went looking.
비타민 D와 2024년 지침 변경The threshold everyone quotes was withdrawn by the body that created it.
Every brief cites real, verifiable studies with linked PubMed IDs, and reports the negative findings alongside the positive ones. Where a widely repeated claim turns out to rest on very little, that is stated as plainly as the claims that hold up. These pages answer what the evidence says in general; a paid research report answers what it means for one person, their labs and their medication list.
14 pages published so far. More are being added.
Before you stack the next thing
Occasional notes on what the research supports, what interacts with what, and the questions worth asking your prescriber.