Vitalspell — Evidence-based supplement science

Cold and flu tablets and capsules arranged for an over-the-counter medicine explainer

Why cold and flu tablets often fail to clear congestion

Cold and flu tablets often rely on oral phenylephrine, but 2023 and 2024 reviews found the swallowed decongestant works little better than placebo.

Mira Chen· 6 min read

Sepia-toned illustration of branching neurons for a story about memory circuits and tau biology.

Cognitive Health

Tau may help the brain keep memories before Alzheimer's

A researcher places a leaf sample under a microscope during produce contamination testing

Science

Why cyclospora outbreaks keep returning to produce

Laboratory petri dish used to study bacterial cultures relevant to gut microbiome research.

Gut Health

Akkermansia weight-loss maintenance: what the 2026 trial found

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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Are cold showers good for you? What studies actually show

Cold showers may sharpen alertness and slightly cut sick days, but studies show small, uneven effects and little proof of broad health benefits.

Older adults lifting dumbbells during a supervised gym session

HIIT for older adults preserved muscle in a 6-month trial

Older man performing a kettlebell exercise indoors

Anabolic resistance after 50: what the 2026 meta-analysis found

Abstract fitness training scene for zone 2 cardio explainer

Zone 2 cardio explained: what the evidence actually shows

Longevity

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What the new Cell Metabolism longevity-diet study found

Heliconius butterfly longevity study hero image

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

Gut Health

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Akkermansia weight-loss maintenance: what the 2026 trial found

Pasteurized Akkermansia helped adults regain less weight after dieting in a 2026 trial, but the probiotic signal was modest and narrowly tested.

Artificial sweeteners and gut health illustration

Do artificial sweeteners really disrupt gut health?

Microscopic plant fibers used to illustrate prebiotic fiber structure

Can XOS reduce liver fat? What the four-month trial found

Scientific glassware and lab materials illustrating gut-health research

Probiotic-phytonutrient trial found only modest bowel gains

Microscope and laboratory equipment used for microbiology research

Bifidobacterium probiotic RCT cut infant eczema risk

Nutrition

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Fresh sardines on ice at a seafood market

Which oily fish actually deliver meaningful omega-3?

Which oily fish actually deliver meaningful omega-3? Salmon, sardines, mackerel and trout lead, but heart evidence is narrower than fish-oil marketing.

Assorted produce associated with flavanol intake and heart-health reporting

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

GLP-1 users may move less after treatment starts

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

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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Tau may help the brain keep memories before Alzheimer's

Fish oil capsules used to illustrate omega-3 supplementation and brain-health claims

Fish oil supplements and memory: no benefit in 2-year trial

Scientific illustration of neural connections and the brain

Creatine for depression: what the 2026 trials actually show

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

Science

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Why cold and flu tablets often fail to clear congestion

Cold and flu tablets often rely on oral phenylephrine, but 2023 and 2024 reviews found the swallowed decongestant works little better than placebo.

Why cyclospora outbreaks keep returning to produce

Laboratory image illustrating early-stage cancer immunology research

What the new creatine and cancer-immunity study actually found

Neuron-like cells illustrating neurodegeneration in Alzheimer's research

How karyoptosis may help explain neuron loss in Alzheimer's

Scientist in lab coat and gloves performing research with plant specimens in a laboratory.

Chlorpyrifos may raise Parkinson’s risk, UCLA study finds

Sleep

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What a sustained-release melatonin trial really shows

Sustained-release melatonin improved sleep efficiency and total sleep time in a small 28-day RCT, but the broader evidence remains modest.

White supplement capsules photographed close-up for an evidence-based magnesium sleep analysis

Magnesium bisglycinate for sleep: 2025 trial results

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

Hormones

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Seaweed for thyroid health: when iodine may backfire

What the Lancet review found about costly IVF add-ons

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?

Seaweed dish illustrating iodine-rich foods and thyroid nutrition

Seaweed for thyroid health: what the iodine evidence says

Laboratory plant sample illustrating research into ashwagandha and cortisol

Can ashwagandha lower cortisol? What the 2026 evidence says

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

Science

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