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Evidence-Based Benefits
- MediumLowers cortisol (stress hormone)
- MediumEases perceived stress and anxiety symptoms
- LowImproves sleep onset and quality
Insufficient-Evidence Claims
- UnsupportedTestosterone / male fertility support
- UnsupportedCognitive enhancement
- UnsupportedGeneral “wellness” / rejuvenation claims
Key safety note: Possible drug-induced liver injury (NIH LiverTox class B); avoid with liver disease, thyroid conditions, or pregnancy; several countries have restricted or warned against it.
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Evidence-Based Benefits
- MediumDelayed verbal memory recall (8–12 weeks of use)
- LowAttention and processing speed
- LowMood and anxiety scores
Insufficient-Evidence Claims
- UnsupportedOverall / global cognitive enhancement
- UnsupportedMild cognitive impairment or dementia treatment (trials ongoing)
Key safety note: GI upset is common (11% discontinue in one trial). Interacts with cholinesterase-inhibitor and anticholinergic medications; may raise thyroxine — caution in thyroid disease.
Bee Propolis
Resinous hive material — European poplar-type, Brazilian green/red chemotypes
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Research Brief — Download Free PDF
Evidence-Based Benefits
- LowAdjunct glycemic and lipid control in type 2 diabetes
- LowReduces inflammatory markers
- LowOral health adjunct (gingivitis, plaque, chemo-related mucositis)
Insufficient-Evidence Claims
- UnsupportedGeneral immune “boosting”
- UnsupportedAntiviral effects
- UnsupportedGeneral wound healing
Key safety note: Allergy is the defining risk — contact dermatitis is common and anaphylaxis has been reported. Avoid with any bee-product or propolis allergy; additive with glucose-lowering and antiplatelet supplements.
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Evidence-Based Benefits
- MediumLowers blood pressure in people with hypertension
- MediumImproves endurance exercise performance
Insufficient-Evidence Claims
- UnsupportedDetoxification and liver-health claims
- UnsupportedGeneral immune support
Key safety note: Additive blood-pressure drop when combined with BP medication or nitrate drugs. Caution with a history of calcium-oxalate kidney stones. Antiseptic mouthwash blocks the effect entirely.
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Evidence-Based Benefits
- HighCorrects true biotin deficiency (rare)
- LowBrittle-nail strength
Insufficient-Evidence Claims
- UnsupportedHair growth in people who are not deficient (2026 review of 10 studies found no consistent benefit)
- UnsupportedSkin health and energy in healthy people
Key safety note: MAJOR: distorts common lab tests — can falsely mask a heart-attack troponin result or mimic thyroid disease. Tell any clinician ordering bloodwork that you take biotin, and stop it before testing.
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Evidence-Based Benefits
- LowAdjunct in knee osteoarthritis (single small trial)
Insufficient-Evidence Claims
- Unsupported“Blood purifier”, detox, and lymphatic-cleanse claims
- UnsupportedSkin conditions, diabetes, and general inflammation (no human trials)
Key safety note: Commercial burdock tea has repeatedly been found contaminated with belladonna, causing genuine atropine poisoning. Avoid multi-ingredient “detox” blends; caution with bleeding disorders or Asteraceae (ragweed) allergy.
Coenzyme Q10 (CoQ10)
Ubiquinone / ubiquinol — Kaneka Q10, Kaneka QH, and solubilized/liposomal forms
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Research Brief — Download Free PDF
Evidence-Based Benefits
- MediumAdjunct in chronic heart failure (mortality/hospitalization)
- MediumReduces statin-associated muscle pain
- MediumMigraine prevention
Insufficient-Evidence Claims
- UnsupportedFatigue, mood, and fertility support
- UnsupportedBlood pressure and athletic performance
Key safety note: Can reduce warfarin's anticoagulant effect — INR monitoring needed. Reversible liver-enzyme elevation reported at ≥300 mg/day.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- LowErectile-function support in men with existing dysfunction
Insufficient-Evidence Claims
- UnsupportedRaising testosterone (8 of 10 trials in a 2025 review found no effect)
- UnsupportedMuscle building and athletic performance
Key safety note: Documented case reports of serious liver and kidney injury; also priapism and seizures reported. Avoid in liver/kidney disease and with clopidogrel; common adulterant carrier for undeclared anabolic agents.
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Evidence-Based Benefits
- MediumAlertness / subjective energy (tracks its caffeine dose)
- LowSimple and choice reaction time
Insufficient-Evidence Claims
- UnsupportedOverall cognition, memory, and accuracy
- UnsupportedWeight loss and cancer-related fatigue
Key safety note: The main risk is uncounted caffeine — guarana is a common hidden source. Avoid stacking with other caffeine or stimulants; cardiac rhythm disturbances reported at high intake.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- LowSleep quality, mood, and subjective focus (inconsistent across trials)
Insufficient-Evidence Claims
- UnsupportedMemory / cognitive enhancement (some trials showed worse recall than placebo)
- UnsupportedNerve regeneration in humans (shown only in animal models)
- UnsupportedAlzheimer's or dementia treatment — FDA/FTC have issued warning letters over this claim
Key safety note: No safety data in pregnancy, lactation, or children. Rare allergic reactions and contact dermatitis reported; avoid with known mushroom allergy.
Maca
Lepidium meyenii — Peruvian root, sold as yellow/red/black powder or gelatinized extract
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📄
Research Brief — Download Free PDF
Evidence-Based Benefits
- MediumSexual desire and libido (men and women)
- LowEasing SSRI-induced sexual dysfunction
Insufficient-Evidence Claims
- UnsupportedMenopause symptom relief (judged insufficient by professional guidelines)
- UnsupportedEnergy and athletic-performance claims
Key safety note: Unusually reassuring safety record — it's a food crop. Caution with thyroid conditions, especially on a low-iodine diet (goitrogenic in excess).
Magnesium
Sold as bisglycinate/glycinate, citrate, malate, chloride, taurate, L-threonate, oxide
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📄
Research Brief — Download Free PDF
Evidence-Based Benefits
- MediumLowers blood pressure in hypertensive or deficient adults
- MediumImproves glucose and lipid markers in type 2 diabetes
- LowMigraine prevention (specific citrate form)
- LowDepression adjunct (small, mostly unblinded trials)
Insufficient-Evidence Claims
- UnsupportedSleep / insomnia aid (evidence does not support routine use)
- UnsupportedMuscle-cramp relief (Cochrane review found essentially no effect)
Key safety note: Independent lab testing found many retail “glycinate” products are not chemically what the label claims. Reduces absorption of certain antibiotics and osteoporosis drugs (separate dosing by hours); long-term PPI use can cause magnesium deficiency.
Nitric Oxide (Citrulline & Arginine)
L-citrulline, citrulline malate, and L-arginine
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📄
Research Brief — Download Free PDF
Evidence-Based Benefits
- MediumL-citrulline lowers blood pressure
- MediumL-arginine supports erectile function (esp. with PDE5 inhibitors)
- LowCitrulline malate for exercise performance
Insufficient-Evidence Claims
- UnsupportedBroad muscular “pump” / endurance claims beyond narrow tested measures
Key safety note: L-arginine is not recommended after a recent heart attack (mortality signal) and can worsen asthma. Additive blood-pressure drop with BP medication or nitrate drugs.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- MediumProtects LDL cholesterol from oxidative stress (EFSA-authorized claim)
- MediumReduces cardiovascular and all-cause mortality as a dietary fat replacement
Insufficient-Evidence Claims
- UnsupportedHDL maintenance (rejected by EFSA in 2025)
- UnsupportedBlood pressure, anti-inflammatory, respiratory, and GI claims (rejected by EFSA in 2011)
Key safety note: Fraud and adulteration are the dominant risk — look for a harvest date and third-party certification. Calorie-dense at ~120 kcal per tablespoon.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- HighLowers elevated triglycerides (dose-dependent)
- MediumSecondary cardiovascular risk reduction (high-risk patients, high doses)
- MediumAnti-inflammatory support in rheumatoid arthritis
- MediumFetal and infant neurodevelopment (DHA)
Insufficient-Evidence Claims
- UnsupportedDepression, cognition, and dry eye at typical consumer doses
Key safety note: A 2025 meta-analysis found increased atrial-fibrillation risk in high-cardiovascular-risk patients above 1,500 mg/day. Interacts with anticoagulants; rancid oil is common — look for peroxide/TOTOX testing.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- MediumShort-term stress- and shift-work-related fatigue
- MediumEndurance exercise performance and recovery markers
Insufficient-Evidence Claims
- UnsupportedDepression treatment (underpowered trial, not statistically significant vs. placebo)
Key safety note: A January 2026 market survey found 100-fold variation in potency, likely species substitution, and trace heavy metals in every U.S. product tested — buy a named, tested extract only.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- LowTestosterone, strength, fertility, and bone-density claims (each from one small, unreplicated trial)
Insufficient-Evidence Claims
- UnsupportedEnergy / mitochondrial function boost (no human trial support)
- UnsupportedAltitude-sickness adaptation (no human trial support)
Key safety note: Active contamination concern: a 2025 analysis found thallium levels in some finished products higher than in the raw source material. Avoid unpurified “raw resin”; not for pregnancy, kidney disease, or iron-overload conditions.
📄
Research Brief — Download Free PDF
Evidence-Based Benefits
- LowRaises testosterone in men who already have low levels (mostly manufacturer-funded trials)
Insufficient-Evidence Claims
- UnsupportedTestosterone or muscle-building benefit in men with normal levels
Key safety note: Lead contamination documented in some retail Malaysian products. Avoid in hormone-sensitive cancers, liver or kidney disease; liver-injury signals reported in adverse-event databases.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- HighTreats and prevents true B12 deficiency and pernicious anemia
- HighReverses deficiency-related nerve damage
- MediumHigh-dose oral matches injections for treating deficiency
Insufficient-Evidence Claims
- UnsupportedEnergy, mood, cognition, hair, or athletic performance in people who are not deficient — the largest gap between marketing and evidence in the vitamin aisle
Key safety note: One large cohort found high-dose B12 (>55 mcg/day) associated with roughly double the lung-cancer risk in male smokers. Metformin and long-term PPI/acid-reducer use roughly triple the odds of deficiency.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- HighPrevents and treats true deficiency (scurvy)
- MediumReduces cold incidence in people under extreme physical stress (athletes, cold exposure)
- MediumEnhances absorption of non-heme (plant-based) iron
- LowShortens cold duration with continuous daily dosing
Insufficient-Evidence Claims
- UnsupportedPreventing colds in the general population (no reduction in incidence)
- UnsupportedHigh-dose oral cancer treatment (only IV dosing reaches the concentrations studied)
Key safety note: Falsely elevates many glucose-meter readings and can mask a positive fecal occult-blood test. Caution with hemochromatosis or other iron-overload conditions, since it boosts iron absorption.
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Research Brief — Download Free PDF
Evidence-Based Benefits
- HighCorrects deficiency; prevents rickets and osteomalacia
- MediumSlows progression from high-risk prediabetes to type 2 diabetes
- MediumModest all-cause mortality reduction in adults over 75
- MediumSupports healthy pregnancy outcomes
Insufficient-Evidence Claims
- UnsupportedFracture and fall prevention, cancer prevention, and cardiovascular event prevention in people who are already replete
- UnsupportedRespiratory infection prevention in adults (a 2025 meta-analysis of 46 trials found this null)
Key safety note: Don't stack multiple vitamin D sources (multivitamin + fish oil + standalone D3 adds up invisibly). Large monthly bolus doses (24,000–60,000 IU) increased fall risk in a major trial; interacts with thiazide diuretics.
📄
Research Brief — Download Free PDF
Evidence-Based Benefits
- HighCorrects deficiency; supports immune function, wound healing, taste and smell
- LowShortens common-cold duration (as a lozenge, started within 24 hours)
Insufficient-Evidence Claims
- UnsupportedPreventing colds (little to no benefit)
- UnsupportedRaising testosterone in men who are not deficient
Key safety note: More than 40 mg/day long-term can cause copper deficiency (anemia, nerve damage). Never use intranasal zinc products — linked to permanent loss of smell.
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