Vitalspell — Evidence-based supplement science

Abstract fitness training scene for zone 2 cardio explainer

Zone 2 cardio explained: what the evidence actually shows

Zone 2 cardio has benefits, but 2025 papers suggest it is not the singular best intensity for fitness, fat oxidation, or longevity.

Rafael Costa· 6 min read

Longevity

What a long-lived butterfly can teach us about aging

Assorted produce associated with flavanol intake and heart-health reporting

Nutrition

Why five-a-day may miss the flavanol target for heart health

Syringe and vaccine vial illustrating HPV vaccination and cervical cancer prevention

Science

The HPV vaccine is pushing cervical cancer deaths toward zero

Supplements

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Scientist handling a powder sample during supplement contamination testing

Protein powder heavy metals 2026: what Texas found

Protein powder heavy metals concerns are back after a Texas probe, but recent studies show risk depends on product type and daily use.

Laboratory microscope and analysis equipment for nutrition research

Grass-fed collagen: does the label matter in 2026?

Amber vitamin capsules spilling from a glass jar on a white surface

Why vitamin D2 may lower vitamin D3 levels

Laboratory vials and supplement science illustration

Does creatine cause hair loss? What the evidence actually shows

Abstract molecular model illustrating magnesium biology in sleep and stress research

Can magnesium supplements lower cortisol? What the evidence says

Fitness

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Zone 2 cardio explained: what the evidence actually shows

Zone 2 cardio has benefits, but 2025 papers suggest it is not the singular best intensity for fitness, fat oxidation, or longevity.

Older adults using resistance bands during a supervised strength session

Creatine for aging brain may need strength training

Creatine supplement powder in a scoop next to a shaker bottle on a gym bench

Pre-workout creatine may beat post-workout timing for strength

Protein-rich foods on a table for a story about preserving muscle strength with age

Low protein intake may predict muscle weakness in older adults

Longevity

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What a long-lived butterfly can teach us about aging

A blood sample being collected for laboratory analysis, representing the clinical measurement of microplastics in the bloodstream

Plasma Exchange Reduced Blood Microplastics 60% in First Human Study

Portrait of an older man outdoors, illustrating healthy ageing and longevity.

What Life's Essential 8 predicts about living to 100

Scientific illustration of NAD+ molecular structure and cellular aging concepts

Can NMN, NAD+ and resveratrol actually slow aging? Here's what the human evidence says

Scientific glassware and blue liquid to illustrate fasting research

By day three, fasting changes the whole picture

A mouse study puts gut particles at the center of aging

Gut Health

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Microscope and laboratory equipment used for microbiology research

Bifidobacterium probiotic RCT cut infant eczema risk

Bifidobacterium probiotic BLa80 reduced infant eczema and respiratory infections in a 2026 RCT, but the finding is strain-specific.

Child eating a meal; the gut microbiome study links food insecurity to measurable changes in gut bacteria composition in children.

Food insecurity may alter children's gut microbiome, study finds

Microscopic bacteria illustration for a story on defined microbiome therapeutics

Engineered gut bacteria may replace fecal transplants

Probiotic supplement capsules for a story about gut health and bowel regularity

Probiotic constipation trial: LP299V combo improved habits

Psyllium husk powder in a bowl with spoon

Psyllium husk for constipation: what the evidence says

Nutrition

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Why five-a-day may miss the flavanol target for heart health

Flavanols for heart health may require more than five servings a day, because food choice, biomarkers and outcome evidence do not all line up.

GLP-1 users may move less after treatment starts

Why exercise matters more on GLP-1 drugs as the evidence shifts

Researcher working in a clinical laboratory, representing drug development for diabetes treatment.

Retatrutide phase 3 diabetes data: what it shows now

Assorted spices, seeds and cinnamon arranged on a neutral surface

Spices and gut health: what a 2026 review really shows

Cognitive Health

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A clinician reviews brain scans during neurological research workup.

Creatine for Alzheimer's: what the 2026 pilot found

Lion's mane mushroom close-up used as the story hero image

Lion's mane and memory: what human trials actually show

Abstract neural network illustration for a story about vitamin B12 and brain aging

Why 'normal' vitamin B12 may miss brain aging risk

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

Why common dementia risks may hit women harder

Abstract illustration of creatine and sleep-loss cognition

Can creatine blunt sleep-loss brain fog? The 2026 study

Abstract brain and nutrient concept for choline anxiety analysis

Lower brain choline may mark anxiety, not a supplement fix

Science

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The HPV vaccine is pushing cervical cancer deaths toward zero

HPV vaccine data from England suggest cervical cancer deaths before 30 are nearing zero, but screening gaps and lower uptake could slow elimination.

Bifidobacterium probiotic RCT cut infant eczema risk

Retatrutide phase 3 diabetes data: what it shows now

Engineered gut bacteria may replace fecal transplants

A clinician measuring a patient's waist during a body-composition assessment

BMI obesity risk: why one in four adults may be missed

Sleep

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Magnesium bisglycinate for sleep: 2025 trial results

Magnesium bisglycinate for sleep improved insomnia scores modestly in a 2025 RCT, but the evidence still falls short of a blanket recommendation.

Alarm clock beside a bed, illustrating sleep timing and circadian rhythms.

Can vitamin D help you sleep? What the evidence says

Smartwatch sleep-tracking display used as an illustration for consumer sleep data.

How accurate are sleep trackers? What the 2026 evidence says

Can saffron help you sleep? What the evidence says

Hormones

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Illustration related to perimenopause and heart health

Perimenopause heart risk may rise before menopause ends

Gut bacteria may flag bone loss in hyperparathyroidism, but the new Bone Research paper is still an early risk signal, not probiotic advice.

Can gut bacteria predict bone loss in hyperparathyroidism?

Laboratory plant sample illustrating research into ashwagandha and cortisol

Can ashwagandha lower cortisol? What the 2026 evidence says

Seaweed dish illustrating iodine-rich foods and thyroid nutrition

Seaweed for thyroid health: what the iodine evidence says

Laboratory microscope and test tubes illustrating thyroid research

Do thyroid support supplements actually help? What the evidence says

Laboratory scientist with test tubes illustrating women's health research

Can Allegra and Pepcid ease PMDD and menopause symptoms?

Reviews

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Assorted legumes, vegetables, nuts, and grains arranged on white plates

Plant-Based Diets Match Omnivore Diets for Athletic Performance, Review Finds

A 2025 state-of-the-art review in the American Journal of Lifestyle Medicine finds plant-based eating patterns are non-inferior to omnivore diets for athletic performance and muscle protein synthesis. The strongest supplement evidence supports creatine, caffeine, and protein.

Close-up of white supplement tablets on a clean surface

The Best Magnesium Supplements of 2026, According to Experts

Variety of capsules and powders arranged on a green backdrop

How To Choose the Right Magnesium Supplement for You

Closeup of a colorful molecular model illustrating abstract scientific concepts

Vitamin D plus K2 acts like a drug, not a supplement

Latest research

Fitness

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