Vitalspell
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Science

What a 2026 vitamin D meta-analysis found in multiple sclerosis

A 2026 meta-analysis found a narrow vitamin D signal on MS relapse rates, but no clear overall benefit for disability scores or relapse risk.

Mira Chen6 min read
Abstract gut health illustration
Gut Health

Should healthy adults take a daily probiotic? What the evidence says

The strongest probiotic evidence is still narrow: specific strains for specific problems. For otherwise healthy adults, the best reviews do not support a default daily capsule.

Dr. Kiran Patel
Beetroot juice shot and supplement capsules on a wooden surface, illustrating sodium nitrate supplementation research
Nutrition

Sodium Nitrate May Block Heart Benefits of Exercise in Women

Rafael Costa
Close-up of a woman rubbing her eyes, conveying fatigue and eye strain
Supplements

Can Magnesium Help With Eye Twitching? What the Science Says

Sera Voss

Supplements

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Collagen supplement powder
Supplements

Do collagen peptides actually help skin? What the clinical trials show

Recent trials suggest collagen peptides may modestly improve skin hydration and elasticity, but the best evidence still points to small effects and uneven study quality.

Sera Voss
Supplements

Are collagen peptides safe? What side-effect studies show

Human trials usually report few or no adverse events with collagen peptides, but most studies are small, short and not built to detect rare harms.

Sera Voss
Abstract molecular structure illustration for collagen peptide safety explainer
Supplements

Can berberine help with insulin resistance? What the evidence says

Short-term trials suggest berberine may modestly improve insulin resistance markers, but small studies, poor bioavailability and uneven supplement quality limit confidence.

Sera Voss
Berberine supplement capsules
Supplements

What Creatine Actually Does for Women's Muscle, Brain and Menopause

A sweeping 2025 review argues women metabolise creatine differently than men — and the gap widens during the menopause transition. But a closer look at the cognitive evidence reveals a single small trial, uncorrected multiple comparisons, and a perimenopause-shaped hole in the research.

Rafael Costa
Scientist in protective gear handling powder sample in a sterile lab environment
Shirtless man standing in a freezing lake near Ludvika, Sweden, surrounded by snow and ice during winter cold water immersion
Longevity

Cold Plunges and Your Brain: What the Science Actually Shows

Cold plunges trigger a measurable surge of noradrenaline and dopamine, but the RCT evidence for long-term mental health benefits is still thin. Two recent studies clarify what the data do and do not support.

Dean Okonkwo
Runner's legs in motion on a track in Bragança Paulista, Brazil, casting a shadow
Fitness

Carbon-plated shoes alter running biomechanics tied to bone stress injury risk

A new study of 23 elite distance runners found that carbon-plated shoes increased rearfoot eversion and lowered cadence compared to neutral trainers. The biomechanical shifts are small but cumulative, and recreational runners face more exposure than elites.

Rafael Costa
3D render of red blood cells flowing through a blood vessel, representing vascular health and circulation
Fitness

What Bryan Johnson's Erection Tracking Reveals About Vascular Health

Bryan Johnson claims nighttime erections predict mortality. The medical literature confirms erectile function is an early warning for cardiovascular disease, but his personal protocol of tadalafil, Botox, and shockwave therapy goes beyond what the evidence supports.

Rafael Costa
Trail runner competing in an outdoor marathon event
Fitness

Best Running Gels, According to Editors and Science

Runner's World editors tested nine energy gels on taste, digestibility, and carbohydrate formulation across months of training. Here is which gels stood out and what the research says about how your body actually absorbs them during long runs.

Rafael Costa

Longevity

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Detailed close-up of aged black garlic cloves on a dark background
Longevity

Aged garlic compound nudges the fat-brain-muscle axis longevity researchers chase

A new Cell Metabolism paper identifies S-1-propenyl-L-cysteine, a bioactive in aged garlic extract, as an upstream activator of LKB1 that prompts fat tissue to release more eNAMPT. In aged mice, the molecule reduced frailty and improved muscle force. The human data is preliminary.

Dean Okonkwo
Longevity

Longevity supplement NOVOS Core improved vascular aging markers in first human trial

A six-month randomized controlled trial at the University of Surrey found NOVOS Core, a 12-ingredient supplement, improved endothelial function, arterial flexibility, and blood pressure in 61 healthy adults over 40. The effect sizes rival those of structured exercise programs, but the study is modest, single-center, and not yet peer-reviewed.

Dean Okonkwo
Abstract representation of molecular structures and biological pathways in vibrant colors
Longevity

NMN and NR supplements: what the evidence says about NAD precursors and aging

NAD levels drop by roughly half between age 40 and 70, and supplement companies are selling NMN and NR as the solution. The human trials show measurable NAD increases but inconsistent clinical benefits, and the regulatory situation for NMN remains unsettled.

Dean Okonkwo
Close-up of a white pill bottle with red capsules on a beige background
Longevity

Low-dose oral NMN was safe and moved platelet counts in a phase 1/2 ITP trial

A 25-patient phase 1/2 trial published in Nature Medicine found that low-dose oral NMN was well tolerated in adults with steroid-refractory immune thrombocytopenia, with 20 percent meeting the primary platelet-response endpoint and 52 percent maintaining responses through week 8.

Dean Okonkwo
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Nutrition

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Comprehensive set of brain MRI scans highlighting cranial anatomy for medical use
Cognitive Health

Omega-3 supplements accelerated cognitive decline in older adults, study finds

A 2026 analysis of over 800 older adults found omega-3 supplement users declined faster on three cognitive measures than matched non-users. Reduced brain glucose metabolism, not amyloid buildup, appeared to drive the effect.

Tess Lindqvist
A restless man lying awake on his bed in a dimly lit bedroom at night
Sleep

Magnesium did not improve sleep or prevent night cramps, major cohort study finds

A new analysis of the population-based CoLaus cohort, published in the European Journal of Nutrition, found no evidence that magnesium supplements improve sleep quality. Magnesium users actually reported a higher likelihood of nocturnal leg cramps.

Margot Ellis
Close-up of vitamin D3 capsules and box on a clean white surface
Science

Vitamin D at 5,000 IU reduced depression symptoms most in new dose-response analysis

A 2026 meta-analysis of 15 RCTs finds vitamin D supplementation significantly reduces depressive symptoms, with 5,000 IU per day showing the greatest effect. Reductions in PTH and TNFα point toward anti-inflammatory mechanisms.

Mira Chen
Close-up of fish oil capsules spilling from a bottle on white background
Nutrition

Fish oil supplements face mounting evidence of limited benefits and real risks

A growing body of research suggests fish oil supplements may not deliver the broad health benefits consumers expect and could pose risks including increased atrial fibrillation and possible cognitive decline in older adults.

Sera Voss

Gut Health

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Can probiotics sometimes make gut symptoms worse for some people?
Gut Health

Can probiotics sometimes make gut symptoms worse for some people?

Probiotics can trigger short-term gas, bloating or cramping, and in some people with IBS, IBD or SIBO-like symptoms they may be the wrong tool. The evidence is more specific than the marketing.

Dr. Kiran Patel
Gut Health

Psychobiotics work strain-by-strain on mental health, 14-trial review finds

A 2026 narrative review of 14 randomized trials in Frontiers in Microbiology finds psychobiotic probiotics produce strain- and context-specific effects on stress, sleep, anxiety, and depression rather than universal mood improvements.

Dr. Kiran Patel
Bacterial colonies on a culture plate, illustrating probiotic strain identity at the heart of psychobiotic research
Gut Health

Akkermansia muciniphila: what the evidence actually says about the internet's favorite probiotic

Akkermansia muciniphila has attracted more supplement-industry attention than any microbe since Lactobacillus. Here is what the human trials actually show about weight loss, blood sugar, gut barrier repair, and the other claims being made.

Dr. Kiran Patel
Top view of a yogurt bowl with mixed berries and granola — probiotic-rich foods
Gut Health

Starch- and sucrose-reduced diet tops low FODMAP for IBS symptoms in network meta-analysis

A 2025 Lancet network meta-analysis of 28 trials finds a starch- and sucrose-reduced diet outperforms low FODMAP for global IBS symptoms, with a 59% risk reduction versus habitual diet.

Dr. Kiran Patel
Abstract illustration of gut microbiome bacteria and dietary molecules