NutriDex — The Supplement Research Compendium

5-HTP

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Serotonin precursor — promising but use with caution. — 5-HTP is the direct precursor to serotonin and crosses the blood-brain barrier. Small early trials suggested antidepressant and appetite-suppressing effects, but the evidence base is thin and dated, and study quality is poor. Its biggest concern is interaction risk: combined with SSRIs/MAOIs it can cause dangerous serotonin syndrome. Use only with medical guidance.

Acacia Fiber (Gum Arabic)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A nearly tasteless, non-viscous soluble fiber that is slowly and completely fermented, feeding bifidobacteria with minimal gas. — Acacia fiber (gum arabic), the dried exudate of Acacia senegal/seyal trees, is a highly branched arabinogalactan-protein soluble fiber that is non-viscous and slowly, near-completely fermented in the colon to short-chain fatty acids. Its best-documented effect is bifidogenic: human studies show selective increases in Bifidobacterium and Lactobacillu

Acai Berry

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Antioxidant Amazonian palm berry, eaten as pulp — Acai is consumed not as a raw whole berry (which is mostly inedible seed) but as unsweetened pulp or puree, which is unusually high in fat and polyphenols and low in sugar for a fruit. Human evidence is preliminary: small randomized trials show acai can lower oxidative-stress markers and acutely improve postprandial flow-mediated dilation, and one RCT in metabolic syndrome reduced an inflammation marker (IFN-gamma) and urina

Acesulfame Potassium (Ace-K)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Heat-stable zero-calorie sweetener, often blended to mask its aftertaste — Acesulfame potassium (Ace-K, E950) is a synthetic high-intensity sweetener roughly 200 times sweeter than sucrose, discovered in 1967 and widely used in diet sodas, sugar-free gums, dairy products, tabletop sweeteners and pharmaceuticals. It is heat-stable and not metabolized, so it contributes no calories and is excreted essentially unchanged in urine. It is approved by the FDA (1988), JECFA and EFSA;

Acetyl-L-Carnitine (ALCAR)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Acetylated carnitine studied for nerve pain, mood and aging brain. — Acetyl-L-carnitine (ALCAR) is an acetylated form of carnitine that shuttles fatty acids into mitochondria and is more readily taken up by the brain than plain L-carnitine. Its best human evidence is for painful peripheral neuropathy: a 2015 meta-analysis of 4 RCTs (n=523) found a mean pain reduction of about 1.2 points on a 10-point scale versus placebo, with larger effects in diabetic patients, though a 2019

Activated Charcoal

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. An ER poison-control tool wrongly marketed as a wellness "detox" — it binds drugs and nutrients indiscriminately. — Activated charcoal is a porous form of carbon whose enormous surface area lets it adsorb many compounds in the gastrointestinal tract. Its only well-established role is in emergency toxicology, where a single oral dose may reduce absorption of certain ingested poisons if given soon after overdose; even there, the evidence base is heterogeneous and mostly low-q

Agaricus blazei

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Beta-glucan mushroom studied as an immune and metabolic adjunct. — Agaricus blazei (now classified as Agaricus subrufescens) is a Brazilian medicinal mushroom rich in beta-glucans, marketed for immune and anticancer support. Human evidence is real but early. A 12-week RCT in type 2 diabetes (n=72) found 1500 mg/day added to metformin/gliclazide improved HOMA-IR and raised adiponectin ~20% versus a fall on placebo. In gynecological cancer patients on chemotherapy, an extract

Agave Nectar

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Low-GI but the highest-fructose mainstream sweetener — a caloric sugar, not a health food — Agave nectar (agave syrup) is a caloric liquid sweetener made by hydrolyzing the inulin/fructans of the agave plant (chiefly Agave tequilana/salmiana) into free sugars, yielding a product that is roughly 70-90% fructose — higher than table sugar (~50%) or HFCS-55. It is a GRAS food in the US and regulated as a single-ingredient added sugar (no numeric ADI; treated like any sugar, with inta

Agmatine Sulfate

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Arginine metabolite sold for pumps and mood, but human data is thin. — Agmatine is a metabolite of the amino acid arginine, marketed both as a pre-workout 'pump' and nitric-oxide aid and as a mood/nootropic agent. The strongest human evidence is for nerve pain: a randomized, double-blind trial gave 2.67 g/day of agmatine sulfate to people with herniated-disc sciatica for two weeks and saw larger pain and quality-of-life gains than placebo, and open-label pilots in small-fib

Akkermansia muciniphila

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. The mucin-degrading "next-generation" postbiotic for metabolic health — Akkermansia muciniphila in its PASTEURIZED form is a next-generation postbiotic whose best human evidence is for cardiometabolic risk in overweight/obese insulin-resistant adults. A 2019 randomized double-blind proof-of-concept trial (Depommier, Nature Medicine, 32 completers) found pasteurized cells, but not live cells, significantly improved insulin sensitivity (+28.6%, P=0.002), lowered insulinemia a

Algal Oil (Vegan Omega-3)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Plant-based DHA/EPA that matches fish oil for blood omega-3. — Algal oil is omega-3 (DHA, often with EPA) grown from microalgae like Schizochytrium, giving vegans and vegetarians a fish-free source. Bioavailability trials show algal DHA raises plasma and red-cell omega-3 as effectively as cooked salmon or fish-oil capsules, with a 2025 RCT reporting non-inferiority (geometric mean ratio ~112%). A meta-analysis of 11 RCTs (median 1.68 g DHA/day) found triglycerides fell ~0.20 m

Alkaline Water / Diet

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. You cannot meaningfully change your blood pH by drinking water. — Alkaline-water and alkaline-diet products claim that 'acidic' foods harm health and that raising your body's pH prevents disease. This misunderstands physiology: blood pH is tightly regulated near 7.4 by the lungs and kidneys and is not meaningfully altered by what you drink (stomach acid also neutralizes it). Reviews find no evidence that alkaline diets affect bone health or cancer. The underlying premise is

Allulose

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A rare sugar that tastes like sucrose but is nearly calorie-free and barely metabolized — Allulose (D-allulose, formerly D-psicose) is a low-calorie "rare sugar" — a monosaccharide epimer of fructose found naturally in trace amounts in figs, raisins and wheat — with roughly 70% the sweetness of table sugar but only about 0.4 kcal/g, because it is absorbed yet largely excreted unchanged in urine rather than metabolized. It is GRAS in the United States (the FDA excludes it from

Almond

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Tree nut with RCT-backed LDL-lowering and cohort-level CVD benefit — Almonds have some of the strongest evidence among individual tree nuts, though it remains moderate rather than definitive. A 2016 meta-analysis of randomized controlled trials (Musa-Veloso, 18 trials) found almond consumption significantly lowered LDL cholesterol and total cholesterol, with no adverse effect on HDL; later RCT meta-analyses confirm reductions in non-HDL cholesterol and apolipoprotein B. These

Alpha-GPC

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A choline phospholipid with preliminary cognitive and power signals — shadowed by a stroke-risk caution. — Alpha-GPC (choline alphoscerate) is a phospholipid choline source marketed as a nootropic and pre-workout ingredient. The strongest human data are in clinical dementia populations, where a 2023 meta-analysis of 7 RCTs (861 participants) found improved cognition, particularly when combined with donepezil; benefit in healthy people rests on small, short-term studies show

Alpha-Lipoic Acid

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A mitochondrial antioxidant best known for diabetic nerve symptoms, but recent rigorous trials temper the hype. — Alpha-lipoic acid (ALA, thioctic acid) is a sulfur-containing compound made in the body and used as a dietary supplement and, in some countries, a prescription drug for diabetic neuropathy. Its main rationale is antioxidant and mitochondrial activity, and its best-studied use is symptomatic diabetic peripheral neuropathy. Earlier work suggested short-term intravenous

Ambarella

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tart tropical fruit rich in vitamin C — Ambarella (Spondias dulcis, also called kedondong or golden apple) is a tart tropical fruit valued mainly as a low-calorie, hydrating source of vitamin C (roughly 30-42 mg/100 g, higher when semi-ripe), soluble fibre and potassium. Its purported health effects come almost entirely from in vitro and animal studies of fruit, leaf and bark extracts, which report strong DPPH antioxidant activity (fruit methanol extract IC50 about 1.9 ug/m

Amla (Indian Gooseberry)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A vitamin-C-rich fruit with genuine cholesterol evidence. — Amla is an exceptionally vitamin-C-rich fruit, central to Ayurvedic tonics like Chyawanprash. A meta-analysis of randomized trials found amla significantly lowers LDL cholesterol (about 15 mg/dL) and improves triglycerides, HDL, glucose and inflammatory markers — a relatively broad and consistent cardiometabolic effect for a single botanical. It is also a potent antioxidant.

Anabolic Steroids (AAS)

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Effective for muscle — and genuinely dangerous and illegal. — Anabolic-androgenic steroids (AAS) are synthetic derivatives of testosterone. Unlike most entries here, they are pharmacologically effective at increasing muscle mass and strength — which is exactly why their illicit use is so widespread and so dangerous. Common forms span injectable esters — testosterone (enanthate, cypionate, propionate), nandrolone (Deca-Durabolin), trenbolone and boldenone (Equipoise) —

Andrographis

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Bitter herb that may ease cold and respiratory symptoms. — Andrographis is a bitter Asian herb whose main active is andrographolide. The strongest data are for acute respiratory infections: a 2017 meta-analysis of 33 RCTs (7,175 patients) found it modestly reduced cough severity (SMD -0.39) and more substantially reduced sore throat (SMD -1.13) versus placebo, with the authors cautioning about poor study quality and heterogeneity. Earlier reviews reached similar conclusions. A

Aniracetam

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Fat-soluble racetam studied for dementia, not proven in healthy users. — Aniracetam is a fat-soluble member of the racetam family, sold as a cognitive supplement but never approved as a drug in the US (it was a prescription product in parts of Europe and Japan). The human evidence is modest and old. A 6-month double-blind trial in 109 patients with mild-to-moderate Alzheimer's-type dementia found aniracetam (1,500 mg/day) improved psychobehavioural scores versus placebo, wh

Apigenin

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Chamomile's calming flavonoid, popular for sleep and anti-aging. — Apigenin is a plant flavonoid concentrated in chamomile, parsley, celery and artichoke. In the lab it suppresses inflammatory signaling (NF-kB, p38-MAPK) and dampens the secretions of aging 'senescent' cells, which drives its popularity as a sleep and longevity supplement; it also shows GABA-receptor activity in rodents. Human evidence is thin and indirect. Trials use chamomile extract rather than pure apige

Apple

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Fibre-rich everyday fruit with steady heart evidence — Human evidence for apples is moderate and rests largely on consistent observational cohorts plus a smaller body of RCTs. A 2022 meta-analysis of randomized trials found that more than a week of apple or apple-derived product intake significantly reduced total and LDL cholesterol versus placebo, especially in people with elevated baseline levels, though it showed no clear effect on triglycerides, glucose, CRP or blood press

Apple Cider Vinegar

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Acetic acid tonic with modest, inconsistent metabolic signals — and big claims that outrun the data. — Apple cider vinegar is a fermented liquid whose main bioactive is acetic acid, marketed heavily for weight loss, "detox," and blood-sugar control. The strongest human evidence is for modest glycemic effects: meta-analyses of small controlled trials report meaningful drops in fasting glucose (roughly 8-22 mg/dL) and small HbA1c reductions, mostly in people with type 2 diabetes, t

Apricot

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Beta-carotene-rich stone fruit for eyes and heart — Apricots are a nutrient-dense stone fruit notable for provitamin-A carotenoids (beta-carotene and beta-cryptoxanthin), potassium, vitamin C, and polyphenols. Direct human trials on the whole fruit are scarce, so most evidence is indirect: large prospective cohorts and meta-analyses link higher dietary carotenoid intake and overall fruit consumption to lower cardiovascular disease and all-cause mortality, but these reflect

Arabinoxylan

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Cereal hemicellulose fiber (and its AXOS oligosaccharides) with EFSA-backed postprandial glucose-lowering and a reliable bifidogenic effect. — Arabinoxylan (AX) is the main soluble hemicellulose fiber of cereal grains such as wheat, rye, barley and psyllium; enzymatically shortened forms are called arabinoxylan-oligosaccharides (AXOS). Its best-supported effect is on glucose: a 2025 systematic review and meta-analysis of clinical and preclinical studies found AX significantly

artichoke

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A fiber- and folate-rich thistle whose leaf-extract polyphenols repeatedly lower cholesterol in human trials. — Artichoke is a low-calorie, high-fiber vegetable that is also an excellent source of folate, magnesium, and prebiotic inulin. The strongest human evidence comes from standardized artichoke leaf extract (ALE): multiple meta-analyses of randomized controlled trials show consistent reductions in total and LDL cholesterol and triglycerides, with additional signals for lowe

Artificial Food Dyes

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Synthetic colorants — small but real behavioral signal in sensitive children — Artificial food dyes are petroleum-derived synthetic colorants — chiefly the azo dyes Red 40 (Allura Red, E129), Yellow 5 (Tartrazine, E102), Yellow 6 (Sunset Yellow, E110) and the triarylmethane dye Blue 1 (E133) — used to color candy, beverages, cereals, baked goods and drugs. All four remain FDA-approved and EFSA-authorized within Acceptable Daily Intakes, but the weight of evidence is genuinely mix

arugula

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A peppery leafy green packed with dietary nitrate, vitamin K and glucosinolates. — Arugula is a low-calorie cruciferous leafy green that is a meaningful source of dietary inorganic nitrate, vitamin K, folate, and vitamin A, plus glucosinolates (glucoerucin) that yield the isothiocyanate erucin. Direct RCTs on arugula itself are scarce, so the strongest human evidence comes from its signature bioactives: meta-analyses of inorganic nitrate show modest blood-pressure lowering (ro

Ashwagandha

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The classic adaptogen for stress and cortisol regulation. — Ashwagandha is the most-studied Ayurvedic adaptogen. Randomized controlled trials report meaningful reductions in perceived stress and serum cortisol (often 20–30%) over 6–8 weeks, alongside modest improvements in sleep quality and anxiety scores. Smaller trials suggest gains in muscle strength, recovery, and testosterone in men. Most trials are short (≤12 weeks) and industry-funded, so long-term safety and effect dur

asparagus

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Folate- and vitamin-K-dense spring spear with prebiotic fructans and emerging cardiometabolic signals. — Asparagus is exceptionally nutrient-dense for its low calorie load, delivering large fractions of daily folate and vitamin K plus prebiotic inulin-type fructans, the flavonol quercetin/rutin, and saponins. Direct human trials of whole asparagus are scarce: the strongest is a 2025 double-blind RCT (n=44) in which 12 weeks of asparagus powder lowered fasting glucose, post-loa

Aspartame

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The most-studied artificial sweetener — reassuring at intake limits, with a contested cancer signal — Aspartame (E951) is a low-calorie, high-intensity sweetener about 200x sweeter than sucrose, made of aspartic acid and phenylalanine joined as a methyl ester. It is one of the most extensively studied food additives and is approved worldwide — by the FDA (since 1974), EFSA, and JECFA — for use in diet sodas, tabletop sweeteners, sugar-free gum, yogurt and many "light"/"zero" prod

Astaxanthin

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Marine carotenoid for skin elasticity and UV defense — Astaxanthin is a red xanthophyll carotenoid, usually from the microalga Haematococcus pluvialis, valued as a potent lipid-soluble antioxidant. Small RCTs suggest oral supplementation can modestly improve skin moisture and elasticity and may reduce crow's-feet wrinkles; a 2021 meta-analysis found significant pooled effects for moisture and elasticity but not wrinkle depth. A placebo-controlled trial also reported reduced

Astragalus

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A foundational Qi-tonifying herb of Chinese medicine. — Astragalus (Huáng Qí) is one of the most important 'Qi tonics' in Traditional Chinese Medicine, used to strengthen vitality and resistance. Modern studies — largely Chinese and often of modest quality — point to immunomodulating, antioxidant, and anti-inflammatory activity. It is most studied as an adjunct to chemotherapy (possibly easing side effects) and in chronic kidney disease and heart failure, with positive but

Avocado

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Creamy monounsaturated fat, fiber, and potassium — Avocado is a nutrient-dense fruit rich in monounsaturated fat, fiber, and potassium, and human evidence for cardiometabolic benefit is moderate but not definitive. Large prospective US cohorts (NHS and HPFS) link 2 or more servings per week, and substitution for butter, margarine, or processed meat, to a 16-22% lower cardiovascular risk. Short controlled feeding trials show avocado can lower LDL and total cholesterol, but a 20

Bacillus coagulans

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Spore-forming probiotic with the strongest evidence for easing IBS abdominal pain and bloating — For Bacillus (Heyndrickxia) coagulans, the best-supported indication is irritable bowel syndrome: multiple randomized, placebo-controlled trials of the GBI-30 6086 (BC30) and Unique IS-2 strains show significant reductions in abdominal pain, bloating, and overall symptom severity over 8 weeks, and a 2023 systematic review/meta-analysis of seven RCTs concluded B. coagulans meaningfu

Bacillus subtilis

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Shelf-stable spore-forming probiotic with promising but still-preliminary human GI and immune data — Bacillus subtilis is a spore-forming probiotic whose acid-resistant spores survive gastric transit; both DE111 and R0179 designations have been shown in human RCTs to reach and germinate in the small intestine and to be well tolerated. The strongest data are for digestive comfort: in a 2021 RCT of 102 daycare children, DE111 (1 billion CFU/day x 8 weeks) reduced days of vomi

Bacopa Monnieri

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Ayurvedic herb for memory — but it takes weeks. — Bacopa is an Ayurvedic nootropic with antioxidant and dendrite-promoting effects. Multiple RCTs show improved memory acquisition and retention, though benefits emerge slowly over 8–12 weeks rather than acutely. Effects are reliable but modest. It does not work as an immediate 'study aid'.

Banana

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Potassium-rich, resistant-starch fruit for heart and gut — Bananas are a dense source of dietary potassium and vitamin B6 with modest vitamin C and fibre. Large dose-response meta-analyses of prospective cohorts show that higher overall fruit intake is associated with lower risk of stroke, cardiovascular disease and all-cause mortality, and trials confirm that the potassium bananas supply lowers blood pressure, especially in people with hypertension. Resistant starch from unri

BCAAs

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Leucine, isoleucine & valine — popular for recovery, but not muscle-building on their own. — BCAAs are three essential amino acids — leucine, isoleucine and valine — sold for muscle growth, recovery and reduced fatigue. The evidence is genuinely split. Meta-analyses show BCAA supplementation meaningfully lowers delayed-onset muscle soreness (effect size ~0.7) and the muscle-damage marker creatine kinase, but has no effect on lactate dehydrogenase or actual exercise performance. C

Bear Bile

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Its real active compound is now a safe synthetic medicine. — Bear bile is unusual: its principal compound, ursodeoxycholic acid (UDCA), genuinely treats some gallstones and liver conditions — and has been manufactured synthetically since the 1950s. That makes bile extracted from live, caged 'bile bears' both medically unnecessary and ethically indefensible. International trade is prohibited under CITES, and farming is illegal in several countries. Use the synthetic med

Bee Pollen

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Nutrient-dense bee product with antioxidants but thin human evidence. — Bee pollen is the flower pollen worker bees pack into granules, mixed with nectar and bee secretions. Chemically it is impressive: 10–40% protein, B-vitamins, and polyphenols (flavonoids and phenolic acids) with strong antioxidant activity in test-tube assays. Marketing extends this to energy, immunity, allergy relief and athletic performance, but human data are sparse. The best controlled trial, a rand

Bee Propolis

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Bee resin used for mouth ulcers, sore throats and blood-sugar support. — Propolis is a resinous mixture honeybees make from plant buds and use to seal their hive; it is rich in flavonoids and phenolic acids with antioxidant, antimicrobial and anti-inflammatory activity. The best human evidence is in type 2 diabetes: pooled RCTs report lower fasting glucose (roughly 13–15 mg/dL) and HbA1c (about 0.4–0.6%), plus modest drops in LDL, CRP and systolic blood pressure. Propolis mout

Beetroot / Dietary Nitrate

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Nitrate-rich juice that boosts nitric oxide for better exercise economy and modestly lower blood pressure. — Beetroot is one of the richest dietary sources of inorganic nitrate, which oral bacteria and the body convert via nitrite into nitric oxide, a signaling molecule that relaxes blood vessels and improves muscle efficiency. The most reproducible benefit is improved exercise economy: meta-analyses show nitrate lowers the oxygen cost of submaximal exercise and modestly exten

bell-pepper

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A vitamin-C powerhouse — one red pepper delivers nearly double a full day's vitamin C for just 31 calories. — Red bell pepper is among the most vitamin-C-dense common vegetables, with a single medium pepper supplying roughly 150 mg (about 170% of the adult RDA) plus provitamin-A carotenoids, vitamin B6 and folate. The strongest human evidence relates to its signature nutrient, vitamin C: pooled randomized trials show modest blood-pressure lowering, and large prospective cohort

Berberine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A plant alkaloid that rivals metformin for blood sugar. — Berberine activates AMPK, a key metabolic regulator. Meta-analyses show it lowers fasting glucose and HbA1c comparably to early-stage metformin, while also reducing LDL cholesterol and triglycerides. It is one of the more impressive natural metabolic agents, though absorption is poor and GI side effects are common. Not a substitute for prescribed diabetes therapy without medical guidance.

Beta-Alanine

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Buffers muscle acid for high-intensity endurance. — Beta-alanine raises muscle carnosine, which buffers hydrogen ions during intense exercise. Meta-analyses show reliable improvements in performance for efforts lasting roughly 1–4 minutes (e.g. rowing, high-rep training, sprint repeats). The benefit is specific to that high-intensity window and builds over weeks of loading. A harmless tingling sensation (paresthesia) is common.

Beta-Glucan (Oat / Barley)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The viscous oat/barley soluble fiber with FDA- and EFSA-backed proof it lowers LDL cholesterol and blunts post-meal glucose. — Beta-glucan is a soluble, viscous, mixed-linkage (1,3/1,4)-beta-D-glucan fiber concentrated in oats and barley (and the active fiber behind oatmeal's heart-health reputation). Its evidence for lowering LDL and total cholesterol is among the strongest of any dietary fiber: dozens of randomized trials and multiple meta-analyses show roughly 3 g/day cuts LD

Betaine (TMG)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Methyl donor that lowers homocysteine and may aid lower-body strength. — Betaine (trimethylglycine, TMG) is a methyl donor found in beets and whole grains. Its best-replicated effect is lowering plasma homocysteine: a meta-analysis of 5 RCTs found 4-6 g/day cut it by about 1.23 micromol/L (~12%). Whether this translates to fewer heart events is unproven, and the same and later meta-analyses show betaine moderately raises total and LDL cholesterol (~14 and ~10 mg/dL), which may

Betaine HCl

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Acid-supplying supplement marketed for low stomach acid. — Betaine HCl is anhydrous betaine bound to hydrochloric acid; when it dissolves it releases acid, so it is sold to people thought to have low stomach acid (hypochlorhydria). The best human data are tiny pharmacokinetic studies: in 6 volunteers made acid-low with a proton-pump inhibitor, 1500 mg betaine HCl dropped gastric pH from 5.2 to 0.6 within about 6 minutes, lasting roughly 70-75 minutes. That re-acidification

BHA & BHT

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Synthetic phenolic antioxidants that keep fats from going rancid — BHA (E320, butylated hydroxyanisole) and BHT (E321, butylated hydroxytoluene) are synthetic phenolic antioxidants added to fat-containing foods to prevent oxidative rancidity. Both are approved across major jurisdictions: FDA treats them as GRAS / approved food additives and EFSA re-evaluated both (2011/2012), setting acceptable daily intakes and concluding neither is genotoxic at use levels. The principal controv

Bifidobacterium infantis 35624

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The flagship IBS strain — immune-modulating Bifidobacterium with landmark trial evidence — Bifidobacterium 35624 (originally B. infantis 35624, reclassified after genome sequencing as B. longum subsp. longum 35624; sold as Align/Bifantis) is the best-studied single strain for irritable bowel syndrome (IBS). Two landmark double-blind RCTs (O'Mahony 2005, n=77; Whorwell 2006, n=362 women) found that 1x10^8 CFU/day significantly reduced abdominal pain, bloating, bowel dysfunction

Bifidobacterium lactis BB-12

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The most-studied Bifidobacterium — gentle gut regularity and infant comfort — Bifidobacterium animalis subsp. lactis BB-12 is the world's most-studied Bifidobacterium, with randomized, placebo-controlled trials supporting modest, strain-specific benefits for bowel regularity and infant comfort. The largest probiotic regularity trial ever published (Eskesen 2015, n=1248) showed BB-12 significantly raised defecation frequency in adults with low frequency and abdominal discomfort

Bifidobacterium lactis DN-173 010

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The "Activia" strain — fermented-milk Bifidobacterium that speeds gut transit and eases bloating — Bifidobacterium animalis subsp. lactis DN-173 010 (also designated CNCM I-2494, the Activia strain) is the most extensively trialed fermented-milk probiotic for accelerating gut transit. Randomized double-blind trials show it shortens colonic transit time in healthy women and in constipation-predominant IBS, where it also significantly reduced abdominal distension and accelerated

Bifidobacterium longum BB536

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A long-studied Japanese Bifidobacterium with the strongest data in cedar-pollen allergy and gut regularity — Bifidobacterium longum BB536 (Morinaga), isolated from a healthy infant in 1969, is one of the most extensively studied probiotic strains, with its best-supported indication being allergic rhinitis from Japanese cedar pollinosis: multiple double-blind RCTs show it modestly eases nasal and ocular symptoms and blunts pollen-driven rises in Th2-attracting chemokines. Small

Bilberry

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Anthocyanin-rich berry; eye claims overstated, metabolic effects modest. — Bilberry is a wild European relative of the blueberry, prized for its dark anthocyanin pigments. Its most famous claim — sharper night vision — fails when tested properly: a systematic review found the four most rigorous RCTs were all negative. Cardiometabolic data are modest: a 2025 meta-analysis of bilberry trials found only a marginal HbA1c drop and a triglyceride effect, with no change in fasting gluco

Bilimbi

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Sour tropical fruit; kidney-risk oxalate bomb — Bilimbi is an intensely sour Southeast Asian fruit traditionally used as a culinary acidulant and folk remedy for diabetes, hypertension and inflammation. It is genuinely rich in vitamin C (around 48 mg/100 g) and contains flavonoids, phenolics and carotenoids that show antioxidant, antimicrobial and antidiabetic activity in vitro. The most cited pharmacology comes from rodent studies: ethanolic leaf extract lowered blood gluc

Biotin (Vitamin B7)

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. Ubiquitous in hair/nail pills, but only helps if you're deficient — Biotin is a water-soluble B vitamin essential for metabolism, and true deficiency can cause hair loss and brittle nails that improve with repletion. However, deficiency is rare, and evidence that supplementation helps hair, skin, or nails in people who are not deficient is essentially absent — the Patel 2017 review found benefit only with an underlying deficiency. Despite this, biotin is near-universal in '

Bitter Melon

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A traditional anti-diabetic gourd whose blood-sugar trials disagree. — Bitter melon is a tropical gourd long used in Asian and Caribbean folk medicine for diabetes. Mechanistically it contains insulin-like compounds (polypeptide-p) and charantin, and lab studies suggest improved glucose uptake. Human trials, however, conflict. A 2014 meta-analysis (4 RCTs, 208 patients) found no significant effect on HbA1c (-0.13%, NS) or fasting glucose, and a larger 2024 analysis (9 RCTs, 414 p

Black Cohosh

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Popular menopause herb for hot flashes — but trials disagree. — Black cohosh is a North American woodland rhizome marketed for menopausal symptoms, especially hot flashes. The evidence is genuinely split. A 2012 Cochrane review of 16 randomized trials (2,027 women) found no significant difference from placebo in hot-flash frequency or symptom scores, and large NIH-funded trials such as Geller 2009 were null (34% reduction with black cohosh vs 63% with placebo over 12 months). Yet

Black Seed Oil

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Thymoquinone-rich seed oil with modest cardiometabolic effects. — Black seed oil is pressed from Nigella sativa seeds; its main active is thymoquinone. Unusually for a botanical, it has a large RCT base. Pooled analyses in people with prediabetes or type 2 diabetes show meaningful drops in fasting glucose (around 24 mg/dL) and HbA1c (about 0.5–0.7%), plus lower total and LDL cholesterol. Blood-pressure meta-analyses report small reductions (roughly 3 mmHg systolic, 2.8 mmHg di

Blackberry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Fibre-dense, anthocyanin-rich dark berry — Human evidence for blackberry-specific health effects is moderate and largely extrapolated from anthocyanin- and berry-class research rather than blackberry alone. Meta-analyses of RCTs show purified anthocyanins modestly lower LDL cholesterol (roughly 3-5 mg/dL, of uncertain clinical relevance), and prospective cohorts link higher anthocyanin/flavonoid intake with lower coronary heart disease and type 2 diabetes risk. A small 7-day c

Blackcurrant

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Anthocyanin-dense berry for eyes and exercise — Blackcurrant is one of the most anthocyanin- and vitamin C-dense common berries, and most human evidence centers on its anthocyanins rather than whole-fruit feeding. Randomized crossover trials of standardized New Zealand blackcurrant extract (105-210 mg anthocyanins) consistently increase fat oxidation during moderate cycling (about 27% in one female cohort) and show favorable but mixed performance and recovery effects. Small op

Blueberry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Anthocyanin-rich berry for vascular and brain health — Blueberries are among the most anthocyanin-dense common fruits, and human evidence is strongest for vascular benefits: meta-analyses and double-blind RCTs show a daily ~1-cup intake improves flow-mediated dilation, an endothelial-function marker, with anthocyanin metabolites mediating the effect. Large U.S. prospective cohorts link higher blueberry/anthocyanin intake to modestly lower type 2 diabetes risk, and meta-analyse

bok-choy

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A featherweight Asian cabbage that delivers cruciferous glucosinolates plus bioavailable calcium, vitamin K, and beta-carotene. — Bok choy is a low-oxalate Brassica whose signature bioactives are glucosinolates (glucoraphanin/gluconasturtiin) that convert to isothiocyanates such as sulforaphane, plus carotenoids and vitamin K. The strongest human evidence is at the cruciferous-vegetable class level: meta-analyses link higher intake with modestly lower cardiovascular disease an

Boron

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A bioactive trace element for bone, mineral, and hormone metabolism — promising but unproven — Boron is an ultratrace element that is not formally classified as essential for humans, and no clinical deficiency syndrome has been defined. Controlled metabolic-ward studies show it modulates calcium, magnesium, and vitamin D metabolism and raises serum estradiol and testosterone — but mainly in people first depleted of boron, and the doses studied (about 3 mg/day) are within th

Boswellia

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Frankincense resin with solid osteoarthritis evidence. — Boswellia (Indian frankincense) yields boswellic acids that inhibit the inflammatory enzyme 5-lipoxygenase. A meta-analysis of seven trials found it reduces osteoarthritis pain and stiffness and improves function, with benefit typically emerging over about four weeks and a side-effect profile gentler than NSAIDs. It is one of the better-supported Ayurvedic herbs for a specific condition.

Bovine Colostrum

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. First milk of cows, used for gut barrier and respiratory defense. — Bovine colostrum is the antibody- and growth-factor-rich first milk cows produce after calving, sold as a powder for immune and gut support. It is the active ingredient, not a herb. The best evidence is for fewer upper-respiratory infections in active adults: meta-analyses report rate ratios near 0.56–0.64, roughly a 36–44% reduction in symptomatic days or episodes across ~150–445 pooled participants. A 2024 m

Brazil Nut

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Selenium-rich tree nut; 1-2 nuts/day for lipids, but easy to overdose — Brazil nuts are the most concentrated dietary source of selenium, and most of the specific human research focuses on that. Small randomized trials suggest a modest benefit: a 90-day RCT of partially defatted Brazil nut flour in dyslipidemic patients lowered total and non-HDL cholesterol (Carvalho 2015, PMID 26077768), and a trial in obese adolescents reduced total/LDL cholesterol and oxidized LDL (Maran

Breadfruit

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Starchy tropical staple, lower-glycemic and potassium-rich — Breadfruit is a large starchy fruit eaten cooked as a staple across the Pacific, Caribbean, and tropics, nutritionally closer to potato or plantain than to a sweet fruit. USDA composition data show it is energy- and carbohydrate-dense yet low in fat, high in potassium and fiber, and a useful source of vitamin C; its protein, though modest (about 2.4 g per cooked cup), contains a balanced set of essential amino aci

broccoli

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A cruciferous powerhouse delivering a full day of vitamin C and K plus the sulforaphane precursor glucoraphanin. — Broccoli is one of the most nutrient-dense common vegetables: a single cup raw supplies roughly a day's vitamin C and vitamin K for under 35 kcal. Its signature bioactive, sulforaphane (released from glucoraphanin by myrosinase), is the subject of the strongest human research, with RCTs showing improved glucose control in dysregulated type 2 diabetes and meta-anal

Bromelain

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Pineapple-stem enzyme used for swelling, pain and sinus symptoms. — Bromelain is a mix of protein-digesting (proteolytic) enzymes from the pineapple stem and fruit, sold for inflammation, swelling and sinus complaints. The strongest data are for osteoarthritis: a pooled reanalysis of six RCTs (N≈700) found a fixed bromelain-trypsin-rutin combination as effective as diclofenac for knee pain and function, with fewer GI side effects. After third-molar surgery a meta-analysis show

brussels-sprouts

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A vitamin K and C powerhouse delivering glucosinolate-derived sulforaphane. — Brussels sprouts are a glucosinolate-rich cruciferous vegetable; one raw cup supplies well over a day's vitamin K and most of a day's vitamin C for under 40 kcal. The strongest human evidence is observational: large prospective cohorts and meta-analyses link higher cruciferous-vegetable intake to lower cardiovascular disease, all-cause mortality, and colorectal cancer risk. Randomized trials of the s

Butterbur

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A migraine and hay-fever herb shadowed by liver-toxicity concerns. — Butterbur is a perennial shrub whose root and leaf extracts are used for migraine prevention and allergic rhinitis. In randomized trials, a standardized root extract (Petadolex) at 75 mg twice daily cut migraine frequency by 48% versus 26% on placebo over four months, with 68% of patients achieving a >=50% reduction. For seasonal allergies, leaf extract (Ze 339) matched cetirizine and fexofenadine for symptom

butternut-squash

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A carotenoid-dense winter squash: one cup delivers well over a day's vitamin A plus generous fiber and potassium. — Butternut squash is exceptionally rich in provitamin-A carotenoids (alpha- and beta-carotene, beta-cryptoxanthin), the bioactives behind the strongest human evidence for this food group. Prospective-cohort meta-analyses tie higher dietary and circulating carotenoids to lower all-cause mortality, type 2 diabetes risk, and breast cancer risk, while its soluble/inso

Butyrate (Tributyrin)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Gut-cell fuel marketed for colitis and metabolic health. — Butyrate is a short-chain fatty acid your gut bacteria make when they ferment fiber; it is the primary energy source for colon lining cells and has anti-inflammatory effects. Supplements deliver it as sodium/calcium butyrate salts or tributyrin (a glyceride prodrug), usually microencapsulated to reach the colon. Human trials are genuinely split. In adults with ulcerative colitis, butyrate added to mesalazine and a recent

cabbage

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A humble cruciferous staple with glucosinolate-driven cardiovascular and cancer-protective signals. — Cabbage is a low-calorie cruciferous vegetable that delivers vitamin C, vitamin K, and folate alongside glucosinolates that break down into bioactive isothiocyanates. Human evidence is strongest at the cruciferous-vegetable class level: a controlled crossover RCT showed daily cruciferous intake modestly lowers blood pressure, and large meta-analyses link higher cruciferous con

Caffeine

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The world's most-used cognitive and athletic enhancer. — Caffeine antagonizes adenosine receptors, reducing perceived effort and fatigue. It is one of the most robustly proven ergogenic aids, improving endurance, strength, power, and reaction time across hundreds of trials. Cognitively it sharpens alertness and vigilance, particularly when sleep-deprived. Tolerance develops with regular use, and timing matters for sleep — its half-life is ~5 hours.

Calamansi

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tiny Filipino lime with outsized citrus bioactives — Calamansi (calamondin) is a small Southeast Asian citrus prized as an acidulant; its juice and especially its peel concentrate vitamin C, the polymethoxyflavones nobiletin and tangeretin, the flavanone hesperidin, and the dihydrochalcone DGPP. Chemical-marker analysis quantified DGPP at roughly 25 mg/100 mL and nobiletin at about 2.4 mg/100 mL in calamondin juice. Direct human clinical trials on calamansi itself are essen

Calcium

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The skeletal mineral with a supplement story that's more cautionary than it looks — Calcium is the most abundant mineral in the body; 99% sits in bone as hydroxyapatite while the tightly regulated remainder drives nerve conduction, muscle contraction (including the heartbeat), vascular tone, and blood clotting. Chronic dietary shortfall accelerates bone loss and, with vitamin D deficiency, causes rickets/osteomalacia and contributes to osteoporotic fracture. In well-nourished,

Calcium D-Glucarate

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Beta-glucuronidase inhibitor marketed for estrogen and toxin 'detox'. — Calcium D-glucarate is the calcium salt of glucaric acid, sold as a 'detox' and estrogen-clearance aid. In the gut and blood it slowly releases D-glucaro-1,4-lactone, a potent inhibitor of beta-glucuronidase — the enzyme that strips glucuronide tags off estrogens and carcinogens, recycling them instead of excreting them. In rodents, dietary calcium glucarate (≈4% of diet) lowered tissue beta-glucuronida

Cantaloupe Melon

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Beta-carotene-rich, hydrating summer melon — Cantaloupe is a nutrient-dense, low-calorie fruit that is roughly 90% water and an excellent source of provitamin A beta-carotene and vitamin C, with meaningful potassium and folate. Direct clinical trials on cantaloupe itself are sparse; most human evidence is indirect, derived from its constituent nutrients and from broad fruit-intake cohorts. Large dose-response meta-analyses of prospective cohorts show that higher fruit and vege

Caramel Color (4-MEI)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The browning agent in cola, soy sauce and beer — safe as a colour, dogged by a trace by-product — Caramel color is the most widely used food colorant in the world, made by controlled heating of carbohydrates and classified into four types (E150a-d); ammonia/ammonium-sulfite processes (Class III E150c and Class IV E150d) generate a trace by-product, 4-methylimidazole (4-MEI), during manufacture. The caramel colour itself is well-studied and considered safe: EFSA (2011) and JECF

Carnosine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Anti-glycation dipeptide studied for blood sugar and brain ageing. — Carnosine is a dipeptide of β-alanine and histidine concentrated in muscle and brain, where it buffers acid, scavenges free radicals and limits glycation (sugar-protein damage linked to ageing). In humans the best evidence is metabolic: pooled RCTs show carnosine lowers HbA1c by roughly 0.9% and modestly reduces fasting glucose and insulin resistance in people with prediabetes or type 2 diabetes, and a 2024 R

Carrageenan

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A red-seaweed thickener (E407) that regulators worldwide deem safe in food, though small human and animal studies keep a gut-inflammation question open. — Carrageenan (E407) is a high-molecular-weight sulfated polysaccharide extracted from red seaweeds (mainly Eucheuma, Chondrus, and Gigartina species) and used as a gelling, thickening, and stabilizing agent. It is permitted in the EU (E407) and is FDA-affirmed GRAS in the US (21 CFR 172.620/182.7255). Authoritative bodies — JECF

carrot

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The beta-carotene benchmark — a sweet, crunchy provitamin-A powerhouse linked to lower cancer risk. — A single cup of raw carrots delivers over a full day's vitamin A as provitamin-A carotenoids (alpha- and beta-carotene), with fiber and potassium for modest extra benefit. Prospective-cohort meta-analyses consistently link higher carrot intake and higher circulating alpha-/beta-carotene to lower overall cancer incidence and lower all-cause mortality, with dose-response gradien

Cashew

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Heart-friendly tree nut: modest LDL drop, blood-pressure benefit — Cashews have moderate but somewhat mixed human evidence for heart health, and less data than walnuts or almonds. A tightly controlled crossover feeding trial (Mah 2017) found that replacing part of the diet with cashews lowered LDL cholesterol by about 5% and total cholesterol by ~4%. However, a 2020 meta-analysis of RCTs (Morvaridzadeh, 392 participants) found no significant effect on the overall lipid profile

Cat's Claw

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Amazonian anti-inflammatory vine with thin but real arthritis data. — Cat's claw is a woody South American vine (two species, Uncaria tomentosa and U. guianensis) traditionally used for inflammation and infection. The strongest human data are two small trials: a 4-week osteoarthritis study (n=45) where ~100 mg/day freeze-dried U. guianensis cut activity-related knee pain within a week (but not rest or night pain), and a 24-week rheumatoid-arthritis RCT (n=40, added to stand

cauliflower

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-carb cruciferous all-rounder: half a day's vitamin C with glucosinolate-derived sulforaphane. — Cauliflower is a glucosinolate-rich cruciferous vegetable whose strongest human evidence is cardiometabolic: a randomized crossover trial found ~300 g/day of cruciferous vegetables lowered 24-h systolic blood pressure by 2.5 mmHg versus root/squash vegetables, and large prospective cohorts link higher cruciferous intake to lower cardiovascular and all-cause mortality. Meta-ana

CBD (Cannabidiol)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Non-intoxicating hemp compound; proven for rare epilepsy, hyped elsewhere. — Cannabidiol is a non-intoxicating cannabis compound. Its one rigorously proven use is as the prescription drug Epidiolex, which cut seizures in three randomized trials (n=516) for rare epilepsies and is FDA-approved. The over-the-counter wellness story is far weaker. A 2024 meta-analysis (8 trials, 316 people) found a sizeable anxiety benefit (Hedges' g -0.92), but trials were tiny, varied widely and som

CBG (Cannabigerol)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Non-intoxicating hemp cannabinoid promoted for calm and gut health. — CBG is the non-intoxicating 'mother cannabinoid' from which THC and CBD are formed in the hemp plant. Human evidence is very early. In a 2024 double-blind crossover trial (n=34), a single 20 mg dose modestly reduced subjective anxiety (about a 27% drop) and acute stress with no intoxication or impairment, and slightly improved verbal memory. However, a 2024 randomized trial in 63 veterans found 25–50 mg/d

CBN (Cannabinol)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The "sleep cannabinoid" — popular hype, thin human proof. — Cannabinol (CBN) is a mildly sedating, non-intoxicating breakdown product of THC, heavily marketed as a natural sleep aid. The strongest objective test — a randomized polysomnography crossover in 20 insomnia patients — found that single 30 mg and 300 mg doses did NOT significantly reduce wake-after-sleep-onset (the primary outcome), though 300 mg modestly shortened sleep onset latency (p=0.004) and improved subjective sl

celery

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A crunchy, water-rich stalk whose seed extracts and flavones nudge blood pressure down. — Celery is very low in calories and sugar but supplies meaningful vitamin K, folate and potassium, plus the signature flavones apigenin and luteolin and aromatic phthalides (3-n-butylphthalide). A 2025 meta-analysis of 9 RCTs (511 adults) found celery preparations significantly lowered systolic and diastolic blood pressure, fasting glucose and triglycerides, and a triple-blind crossover tr

Celery Seed Extract

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Phthalide-rich seed extract studied mainly for blood pressure. — Celery seed extract is concentrated from Apium graveolens seeds and standardized to phthalides, chiefly 3-n-butylphthalide (3nB), a calcium-channel-modulating vasodilator. A 2025 meta-analysis of 9 RCTs (511 adults) found celery significantly lowered systolic blood pressure (SMD -1.0), diastolic pressure (SMD -0.93), fasting glucose (SMD -0.80) and triglycerides (SMD -1.18), with no clear effect on total, LDL or

Cempedak

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Aromatic jackfruit cousin rich in prenylflavones — Cempedak is a Southeast-Asian Artocarpus fruit closely related to jackfruit, valued in food-composition databases as an energy-moderate, fiber- and potassium-containing fruit with appreciable vitamin C and carotenoids. The direct human evidence base is essentially absent: published studies are overwhelmingly phytochemical and in-vitro/in-vivo (animal/cell) work, not clinical trials in people. Laboratory studies consistently

Chaga

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Antioxidant birch fungus with bold claims but no human efficacy trials. — Chaga is a parasitic fungus that grows on birch trees and is sold as a powder, tea or extract for immunity, anti-aging and blood sugar. Its appeal rests on genuinely high levels of antioxidants, beta-glucans and triterpenoids. However, the evidence base is almost entirely preclinical: anti-diabetic, anti-inflammatory and anti-fatigue effects have been shown only in mice, rats and cell cultures. The st

Chamomile

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A gentle herbal tea with modest evidence for anxiety and sleep. — Chamomile is a daisy-family flower long taken as a calming tea. The best human data are for generalized anxiety disorder (GAD): a placebo-controlled trial found a modest but significant drop in anxiety scores, and a longer trial confirmed reduced symptoms (though it did not prevent relapse). A 2019 meta-analysis concluded chamomile is efficacious for GAD and sleep quality but found no benefit for state anxiety a

Chanca Piedra

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Amazonian "stone breaker" herb taken for kidney stones and liver health. — Chanca piedra ("stone breaker") is a tropical herb long used in South America and Ayurveda for kidney stones and liver complaints. The human evidence is thin but not empty. A randomized trial found it normalized high urinary calcium in stone formers, and a controlled study reported higher stone-free rates after shock-wave lithotripsy, especially for lower-pole stones (93.7% vs 70.8%). A 2020 meta-ana

Chasteberry (Vitex)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Herbal extract used for PMS, breast pain and cycle irregularity. — Chasteberry is the dried fruit of Vitex agnus-castus, used in Europe mainly for premenstrual syndrome (PMS), cyclic breast pain (mastalgia) and mild menstrual-cycle disturbances. Its diterpenes act on dopamine D2 receptors in the pituitary, lowering prolactin, which may explain effects on breast pain and luteal-phase function. A 2017 meta-analysis of placebo-controlled PMS trials found a large pooled benefit (H

Cherimoya

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Creamy custard apple rich in vitamin C — Cherimoya verified. One material nutrition error fixed (sugar 41.6 to 30.2 g) and one duplicate/mislabeled citation replaced; evidence tier and goal hubs confirmed conservative.

Chestnut

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Low-fat, starchy tree nut; cardiometabolic data mostly extrapolated — Sweet chestnut is an atypical tree nut: it is starchy, low in fat and lower in calories than almonds or walnuts, and unusually rich in vitamin C, potassium, magnesium and fibre. Direct human trials on chestnut and hard cardiometabolic outcomes (LDL, weight, glycaemia, mortality) are essentially absent, so most claims are extrapolated from nuts as a group or from animal and preliminary studies. The broader

Chlorella

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Green freshwater algae with small, consistent effects on cholesterol and blood pressure. — Chlorella is a protein-rich freshwater green alga sold as tablets or powder. Pooled across roughly 19 randomized trials (~800 people), supplementation produced small but statistically significant drops in total cholesterol (about 9 mg/dL), LDL (about 8 mg/dL), systolic blood pressure (about 4.5 mmHg) and fasting glucose (about 4 mg/dL), with no clear change in triglycerides, HDL or body

Choline

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Essential methyl donor for liver fat export, cell membranes, and the neurotransmitter acetylcholine — Choline is an essential nutrient required to synthesize phosphatidylcholine (cell membranes and VLDL needed to export liver fat), acetylcholine, and the methyl donor betaine. Controlled depletion-repletion studies show that deprived adults develop reversible fatty liver and muscle damage (elevated CPK), with risk modified by sex, menopausal status, and common genetic variants.

Chromium

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A trace mineral marketed for blood sugar and weight loss, where the evidence is modest at best and absent in healthy people. — Chromium (as trivalent Cr3+) is thought to potentiate insulin action, and a 2001 expert panel set an Adequate Intake on the assumption it is essential — though overt deficiency has never been documented in healthy people eating a normal diet, and a 2001 review found the data insufficient even to estimate a requirement. In people with type 2 diabetes, supp

Cinnamon

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A common spice with small, inconsistent effects on blood sugar and lipids — and a real coumarin safety catch in the Cassia type. — Cinnamon is a culinary bark spice from Cinnamomum species, sold mainly as cheaper Cassia (C. cassia/aromaticum) or the lower-coumarin Ceylon (C. verum, "true cinnamon"). Multiple meta-analyses suggest cinnamon supplementation can produce small reductions in fasting glucose, HbA1c and insulin resistance in people with type 2 diabetes, plus modest impro

Citicoline (CDP-Choline)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A choline donor studied for memory, attention, and post-stroke cognition, with genuinely mixed results. — Citicoline (CDP-choline) is a naturally occurring nucleotide that serves as an intermediate in the synthesis of phosphatidylcholine, a key brain-cell membrane component, and as a source of choline. Small randomized trials and meta-analyses report modest improvements in memory, attention, and cognitive status in older adults and in people with mild cognitive impairment, Alzhei

Citrus Bergamot

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Citrus polyphenols studied mainly for lowering cholesterol. — Bergamot is the citrus whose peel flavors Earl Grey tea; supplements use a polyphenol-rich extract of the fruit. Its flavonoids brutieridin and melitidin structurally resemble statins and appear to inhibit cholesterol synthesis. A 2022 meta-analysis of 14 randomized trials reported pooled drops of about 64 mg/dL in total cholesterol, 55 mg/dL in LDL and 75 mg/dL in triglycerides, plus a ~6 mg/dL rise in HDL. Those n

CLA

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Popular fat-loss fatty acid whose real-world effect is tiny. — CLA is a group of linoleic-acid isomers found naturally in dairy and beef and sold as a fat-loss supplement, usually as a roughly 50:50 mix of the cis-9,trans-11 and trans-10,cis-12 forms. Pooled randomized trials do show a real but tiny effect: roughly 0.5–0.9 kg less body weight and about 1.3 kg less fat versus placebo over several months. A 2024 dose-response meta-analysis found fat mass fell only ~0.44 kg, and the

Clenbuterol

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. A veterinary/asthma drug abused for fat loss — heart-toxic. — Clenbuterol is a β2-agonist used in some countries for veterinary purposes and, abroad, for asthma. It is abused in bodybuilding and 'celebrity' weight-loss circles for its fat-burning and anti-catabolic effects. It is not a dietary supplement and is not approved for human use in the US. It overstimulates the heart and has caused mass poisonings from contaminated meat. It is banned by anti-doping agencies.

Cocaine

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Called 'the perfect heart-attack drug' — deadly even once. — Cocaine is a powerful stimulant that spikes heart rate and blood pressure while constricting the vessels feeding the heart — a combination cardiologists have called 'the perfect heart-attack drug'. Damage can occur from the very first use, and it sharply raises the risk of both ischemic and hemorrhagic stroke, including in otherwise-healthy young users. It is highly addictive, and the illicit supply is increa

Coconut

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. High-saturated-fat tropical drupe with electrolyte-rich water — Coconut is a calorie- and fat-dense drupe whose nutrition differs sharply by form (meat, oil, water, milk). The best human evidence concerns coconut oil: a 2020 Circulation meta-analysis of 16 trials found it raised LDL cholesterol by about 10 mg/dL and HDL by about 4 mg/dL versus non-tropical vegetable oils, so it is not heart-protective relative to unsaturated fats. A 2022 meta-analysis (7 RCTs) found no clinically

Cod Liver Oil

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Omega-3s plus vitamins A and D in one traditional fish-liver oil. — Cod liver oil is pressed from the liver of Atlantic cod and uniquely combines omega-3 fatty acids (EPA and DHA) with vitamins A and D. Its omega-3s consistently lower blood triglycerides in a dose-dependent way (meta-analyses of fish oil show drops of roughly 15–30 mg/dL at typical doses), and regular use measurably raises serum vitamin D. A 9-month RCT in rheumatoid arthritis found 39% of users cut NSAID use

Coenzyme Q10

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Mitochondrial antioxidant, popular with statin users. — CoQ10 is essential to mitochondrial energy production and acts as a fat-soluble antioxidant. The best evidence is for heart failure, where the Q-SYMBIO trial showed reduced cardiac events. It may modestly ease statin-associated muscle symptoms and reduce migraine frequency. Body levels decline with age and statin use.

Collagen Peptides

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Hydrolyzed protein for skin elasticity and joints. — Collagen peptides are broken-down collagen proteins that supply glycine, proline, and bioactive di-peptides. Pooled trials report improved skin hydration and elasticity and reduced wrinkle depth over 8–12 weeks. Some evidence supports reduced activity-related joint pain. The exact mechanism (signaling vs raw materials) is debated, and many trials are industry-funded.

collard-greens

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A calcium- and vitamin K-dense Southern cruciferous green with cardiometabolic and cognitive upside. — Collard greens are a glucosinolate-rich cruciferous vegetable and one of the densest plant sources of vitamin K and bioavailable calcium. Human evidence for the cruciferous family is robust: randomized crossover trials show cruciferous vegetables lower blood pressure, while large meta-analyses and prospective cohorts link higher intake to reduced cardiovascular and colorectal

Colloidal Silver

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. No medical benefit — and it can turn your skin permanently blue. — Colloidal silver is suspended silver particles promoted as a 'natural antibiotic' and cure-all. Health authorities are clear: there is no scientific evidence it is effective for any internal condition, and it is not safe to take by mouth. Its most notorious harm is argyria — silver deposits that turn the skin a permanent blue-grey. The FDA has acted against products claiming colloidal silver treats disease.

Copper

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Essential trace mineral for iron metabolism, nerves, and connective tissue. — Copper is an essential trace mineral and cofactor for enzymes governing iron metabolism (ceruloplasmin), energy production (cytochrome c oxidase), connective-tissue cross-linking (lysyl oxidase), antioxidant defense (Cu/Zn superoxide dismutase), and neurotransmitter synthesis. Frank deficiency, most often from excess zinc, bariatric surgery, or malabsorption, causes anemia, neutropenia, and a reversibl

Cordyceps

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The 'caterpillar fungus' prized for energy & stamina. — Cordyceps (Dōng Chóng Xià Cǎo) is a fungus traditionally used to tonify the kidney and lung and boost vitality. Lab work suggests it may improve oxygen utilization and have immunomodulating effects. Human exercise-performance trials are genuinely mixed — some show small gains in aerobic capacity in older or untrained adults, others show none, especially in trained athletes. Most products are cultivated strains rather than th

Cranberry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Tart berry studied for urinary tract health — The strongest human evidence is for prevention of recurrent urinary tract infections: a 2023 Cochrane review of 50 studies (8,857 participants; 45 placebo-controlled RCTs) found cranberry products reduce the risk of symptomatic, culture-verified UTIs in women with recurrent infections, in children, and in other susceptible people (overall RR about 0.70), with proanthocyanidins thought to block E. coli adhesion; no benefit was seen

Creatine Monohydrate

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The most evidence-backed performance supplement in existence. — Creatine increases phosphocreatine stores in muscle and brain, enabling faster ATP regeneration during short, intense effort. Hundreds of RCTs confirm reliable gains in maximal strength, power output, and lean mass when paired with resistance training. Emerging research points to cognitive benefits, especially under sleep deprivation or in vegetarians, and possible neuroprotective roles. It is among the safest and c

cucumber

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Mostly water and crunch — a near-zero-calorie hydrator with modest potassium and vitamin K. — Cucumber is roughly 95% water and one of the lowest-energy-density foods in the diet, which is its main evidence-based virtue: it adds volume, hydration and crunch for almost no calories. Direct human trials are small — a few RCTs of concentrated cucumber seed extract or juice report improved lipids and glycemic markers, but doses far exceed culinary intake and the studies are unde

Curcumin (Turmeric)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The golden anti-inflammatory polyphenol. — Curcumin is turmeric's principal active polyphenol with potent anti-inflammatory and antioxidant activity in vitro. Clinically, bioavailability-enhanced forms reduce osteoarthritis pain comparably to NSAIDs in several trials and lower inflammatory markers. Raw curcumin is poorly absorbed, so formulation matters greatly. Early data also suggest small antidepressant and metabolic benefits.

D-Aspartic Acid

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Marketed testosterone booster that fails in trained men. — D-aspartic acid (DAA) is an amino acid sold as a natural testosterone booster. The hype traces to a 2009 study where 23 untrained men taking ~2.7 g/day for 12 days raised testosterone about 42%. That result has not held up: a 2015 RCT found 3 g/day did nothing and 6 g/day reduced total and free testosterone, and a 2017 RCT in resistance-trained men found no change in testosterone (only a ~16% drop in estradiol) and no ext

Dates

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Low-GI sweet fruit, potassium and fibre dense — Despite being ~66% sugar, dates have a measured low glycemic index (GI ~44-53 across varieties) and a small RCT reported that 3 dates daily for 16 weeks did not worsen HbA1c in people with type 2 diabetes. A 2025 meta-analysis of RCTs (n=298) found dates modestly reduced total cholesterol (pooled effect -0.87, 95% CI -1.39 to -0.35) but had no significant effect on LDL, HDL, or triglycerides. Meta-analyses suggest late-pregnan

De Simone Formulation (VSL#3 / Visbiome)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. High-dose 8-strain blend with the best gut-microbiome RCT evidence base for pouchitis and ulcerative colitis — The De Simone Formulation (originally sold as VSL#3, now as Visbiome) is a high-dose 8-strain blend with the most robust trial evidence of any probiotic in inflammatory bowel conditions. Its best-supported, guideline-endorsed indication is maintaining remission in chronic/recurrent pouchitis, where double-blind RCTs show dramatic relapse reductions versus placebo. High-

Deer Antler Velvet

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Harvested antler tissue marketed for strength and recovery. — Deer antler velvet is the soft, growing antler tissue, used in TCM as a 'Yang' tonic and marketed to athletes for its IGF-1 content. The athletic evidence is essentially null — the two controlled human trials found no meaningful strength, endurance, or hormonal benefit — and a key problem is biological: ingested growth factors are digested like any protein, so meaningful systemic IGF-1 from an oral spray is impla

Detox / 'Teatox' Cleanses

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. Your liver and kidneys already detox you — for free. — 'Detox' and 'cleanse' products promise to flush unnamed toxins from the body. In reality the liver, kidneys, lungs and gut continuously perform detoxification, and no credible evidence shows these products remove any specific toxin or improve health. Reviews find no compelling support for detox diets. Apparent short-term weight loss is water and bowel content — many 'teatox' products simply contain senna, a stimulant la

DGL (Deglycyrrhizinated Licorice)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Licorice with the blood-pressure-raising glycyrrhizin removed, for stomach comfort. — DGL is licorice root processed to strip out glycyrrhizin, the compound that raises blood pressure and depletes potassium, leaving the flavonoids thought to soothe the gut. The best evidence is for functional dyspepsia and reflux: in placebo-controlled trials of a standardized extract (GutGard, 150 mg/day), total symptom and Nepean dyspepsia scores fell significantly over 30 days, and reflux-r

DHEA

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. An adrenal hormone precursor with narrow, population-specific benefits. — DHEA is a hormone made by the adrenal glands that the body converts into testosterone and estrogen; blood levels fall steeply with age, fuelling anti-aging marketing. The honest picture is narrow. In women with adrenal insufficiency, replacement gives small improvements in quality of life and mood. Pooled trials show 25–50 mg/day raises lumbar-spine bone density about 1% over a year in older women (but not

Digestive Enzymes

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Replacement enzymes that work when your pancreas can't make enough. — Digestive enzyme products supply the lipase, protease and amylase the pancreas normally secretes, plus sometimes lactase. As prescription pancreatic enzyme replacement therapy (PERT), they have robust evidence in exocrine pancreatic insufficiency: a meta-analysis of 14 RCTs (511 patients) found PERT raised the coefficient of fat absorption from ~63% to ~84% versus baseline and improved weight, symptoms and q

DIM (Diindolylmethane)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Broccoli-derived compound marketed to shift estrogen metabolism. — DIM is a compound your gut forms from indole-3-carbinol in broccoli and other cruciferous vegetables. Small human trials consistently show it raises the urinary 2-hydroxyestrone to 16-alpha-hydroxyestrone ratio and serum SHBG — a biomarker shift, not a proven health outcome. Where outcomes were measured, results disappoint: a 551-woman RCT found 150 mg/day did not improve low-grade cervical abnormalities or clear

DNP (2,4-Dinitrophenol)

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. An industrial chemical sold for fat loss — it can kill you. — DNP is an industrial chemical (used in dyes, explosives and pesticides) that uncouples mitochondrial energy production, forcing the body to burn energy as heat. Sold illicitly to bodybuilders and dieters for rapid fat loss, it is one of the most dangerous substances marketed as a 'supplement'. Its toxic dose is perilously close to the dose people take, and overdose causes a runaway rise in body temperature t

Dong Quai

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The 'female ginseng' used in women's health formulas. — Dong Quai (Dāng Guī) is a cornerstone 'blood-tonifying' herb in TCM, almost always used within multi-herb formulas rather than alone. Western trials of Dong Quai by itself for menopausal hot flashes have been largely negative, while some combination formulas show benefit — making it hard to attribute effects to the herb specifically. Evidence overall is mixed and the traditional and clinical-trial contexts differ.

Dragon Fruit (Pitaya)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Betalain-rich cactus fruit for vascular health — Dragon fruit is a low-calorie, fiber- and vitamin-C-containing cactus fruit whose red-fleshed varieties are notably rich in betalain pigments and phenolic acids with strong in-vitro antioxidant activity. The strongest human data come from a single double-blind randomized crossover trial (n=18) in which 24 g betalain-rich dragon fruit powder (~33 mg betalains) daily for 14 days improved flow-mediated dilation, acutely reduced

Durian

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Pungent tropical fruit, rich in fiber and potassium — Direct human evidence for durian is thin and mostly indirect. The strongest clinical datum is a small Malaysian crossover trial (n=10) that classified durian as a low-glycemic-index food (GI approximately 49) despite its high sugar load, suggesting a gentler postprandial glucose response than pineapple. Most other claims (antioxidant, anti-inflammatory, lipid-lowering, anticancer) rest on in-vitro assays of pulp, peel an

E. coli Nissle 1917

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The one probiotic guideline-endorsed to keep ulcerative colitis in remission — For maintaining remission in ulcerative colitis, E. coli Nissle 1917 (Mutaflor) is the best-evidenced indication: multiple double-blind, double-dummy RCTs and a meta-analysis show it is equivalent (non-inferior) to standard-dose oral mesalazine in preventing relapse, and it is the only probiotic ECCO guidelines endorse as a mesalazine alternative for UC maintenance. It does NOT reliably induce remissi

Ecdysterone

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Plant steroid marketed as a 'natural anabolic' for muscle gain. — Ecdysterone (20-hydroxyecdysone) is a steroid-like compound found in spinach, quinoa and certain herbs, sold as a 'natural anabolic' that works through estrogen receptor beta rather than androgen receptors. The strongest human data is a single 10-week WADA-funded RCT (n=46) reporting larger gains in muscle mass (~2 kg) and bench-press performance versus placebo in resistance-trained men, with a dose-response

Echinacea

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Popular cold remedy with genuinely conflicting evidence — Echinacea is a genus of North American coneflowers (most commonly E. purpurea) widely marketed to prevent and treat the common cold and other respiratory infections. The evidence is genuinely mixed: the authoritative 2014 Cochrane review found no significant benefit for prevention and only weak, inconsistent signals for treatment, while several more recent meta-analyses report reductions in infection recurrence and antibio

edamame

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A complete-protein legume that doubles as a vegetable — and a delivery vehicle for cholesterol-lowering soy isoflavones. — Edamame (immature green soybeans) is one of the few plant foods supplying all nine essential amino acids, with ~18 g protein and 8 g fiber per cooked cup plus exceptional folate, manganese and magnesium. Its signature bioactives are the isoflavones genistein and daidzein: meta-analyses of randomized trials show whole soy/soy protein modestly lowers LDL and t

Edible Bird's Nest

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Swiftlet-saliva tonic prized in Chinese cuisine and medicine. — Edible bird's nest is the hardened saliva swiftlets use to build nests — a luxury tonic in Chinese culture. It is genuinely rich in glycoproteins and sialic acid, and lab and animal studies show antioxidant, immune-modulating and neuroprotective activity. However, high-quality human clinical evidence is very limited, product standards vary widely, and most marketed health claims remain unproven.

eggplant

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-calorie, high-fiber nightshade rich in skin anthocyanins (nasunin) and chlorogenic acid. — Eggplant is a very low-energy, fiber-containing vegetable whose deep-purple skin concentrates the anthocyanin nasunin and whose flesh is one of the richest dietary sources of chlorogenic acid. Direct randomized trials on whole eggplant are scarce, so the strongest human evidence comes from its signature bioactives and food groups: chlorogenic acid lowers blood pressure modestly in

Ejiao (Donkey-hide Gelatin)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A 'blood-nourishing' gelatin — and a global welfare crisis. — Ejiao is a gelatin made by boiling donkey hides, classed in TCM as a blood tonic. Some research reports a hematopoietic (blood-cell-promoting) effect, and a clinical trial described improved dizziness and maintained red-cell counts — but rigorous human RCTs are scarce. Beyond efficacy questions, surging demand has driven a documented global animal-welfare crisis, decimating donkey populations.

Elderberry (Sambucus)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A traditional cold and flu remedy with mixed, low-certainty evidence for modestly shorter symptoms. — Black elderberry (Sambucus nigra) is a long-used folk remedy for colds and influenza, and its dark berries are rich in anthocyanins with antiviral activity in laboratory studies. A 2019 meta-analysis of four small RCTs (180 participants) reported a substantial reduction in upper respiratory symptoms, and a 2016 air-travellers trial found shorter, less severe colds with supp

Eleuthero (Siberian Ginseng)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Traditional adaptogen for fatigue and stress, with thin human proof. — Eleuthero, often mislabeled 'Siberian ginseng,' is a shrub in the same family as true (Panax) ginseng but contains different actives — eleutherosides rather than ginsenosides — so ginseng research does not transfer to it. Human trials are few, small, and inconsistent. A 96-person RCT in chronic fatigue found no overall benefit, with only a borderline signal in those with milder fatigue. A 144-person stress-fat

Emulsifiers (Polysorbate-80 & CMC)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Texture-stabilizing food additives under fresh scrutiny for gut-microbiome effects — Polysorbate-80 (E433) and carboxymethylcellulose/cellulose gum (E466) are synthetic detergent-like emulsifiers used to keep fat and water mixed and to stabilize texture in processed foods such as ice cream, sauces, baked goods and dairy alternatives. Both are long-approved (FDA GRAS/regulated additive; EFSA group ADI 25 mg/kg bw/day for polysorbates and an ADI "not specified" for celluloses

Ephedra / Ephedrine

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. A weight-loss stimulant banned after deaths and strokes. — Ephedra (má huáng) is a stimulant herb whose ephedrine alkaloids raise heart rate and blood pressure. It was hugely popular in weight-loss and 'energy' supplements until mounting reports of serious cardiovascular and neurological events — including deaths — led the FDA to ban ephedrine-alkaloid supplements in 2004. Evidence shows only modest short-term weight loss, with a clear increase in adverse effects. Its

Erythritol

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Zero-calorie sugar alcohol under fresh cardiovascular scrutiny — Erythritol (E968) is a four-carbon sugar alcohol (polyol) used as a bulk, zero-calorie sweetener with about 60-70% the sweetness of sucrose. It is FDA GRAS (since 2001) and was given a JECFA ADI of "not specified" (2000); in a 2023 re-evaluation EFSA set an ADI of 0.5 g/kg body weight/day based solely on its laxative threshold. Unlike most polyols it is ~90% absorbed in the small intestine, not metabolized, and excr

Evening Primrose Oil (GLA)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Popular eczema remedy that high-quality trials don't support — Evening primrose oil is a seed oil rich in the omega-6 fatty acid gamma-linolenic acid (GLA), long marketed for eczema on the theory that atopic skin has reduced delta-6-desaturase activity. Despite its popularity, the definitive 2013 Cochrane review of 27 RCTs (1,596 participants) concluded oral evening primrose oil and borage oil are not effective for eczema. Some smaller trials and mechanistic studies report benefi

fennel

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A crisp, anise-scented bulb best evidenced for easing menstrual and menopausal symptoms. — Fennel bulb is a low-calorie, hydrating vegetable supplying potassium, vitamin C, vitamin K and the phytoestrogenic essential-oil compound trans-anethole. Its strongest human evidence is in gynecologic symptom relief: meta-analyses of randomized trials show fennel meaningfully reduces primary dysmenorrhea pain (comparable to NSAIDs) and improves menopausal symptom scores, though most tri

Fenugreek

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Culinary seed that modestly lowers blood sugar and lipids; small testosterone signal. — Fenugreek is a legume seed used as a spice and traditional remedy. Its soluble fiber and 4-hydroxyisoleucine plausibly slow glucose absorption and aid insulin secretion. Meta-analyses of randomized trials find it lowers fasting blood glucose (roughly 20 mg/dL) and HbA1c (~0.5%) in type 2 diabetes, and modestly improves total cholesterol, triglycerides and HDL. Separately, standardized seed

Feverfew

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A traditional daisy herb taken to help prevent migraine attacks. — Feverfew is a daisy-family herb long used to ward off fevers, arthritis and headaches. Modern interest centers on migraine prevention. Trials of leaf preparations gave conflicting results, and the standardized CO2 extract MIG-99 worked in its largest trial (6.25 mg three times daily cut attacks by 1.9 vs 1.3 per month on placebo) but failed overall in an earlier dose-finding study except in a frequent-migraine sub

Fig

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Sweet syconium rich in fibre and minerals — Most human evidence on figs is limited and indirect. A randomised, double-blind, placebo-controlled trial found Ficus carica paste improved bowel-movement frequency, stool consistency and abdominal discomfort in functional constipation, and a small crossover RCT showed an abscisic-acid-standardised fig extract lowered postprandial glucose and insulin responses. Beyond these, claims rest largely on phytochemical reviews, animal mod

Fisetin

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A plant flavonoid studied as a senolytic to clear aged cells. — Fisetin is a flavonoid found in strawberries, apples and onions that has become a flagship 'senolytic' candidate — a compound meant to selectively kill senescent (worn-out) cells thought to drive aging. In aged mice, intermittent fisetin reduced senescence markers and extended median and maximum lifespan, making it the standout among ten flavonoids screened. Human evidence is far earlier. Mayo Clinic-led trials

Flaxseed (ALA)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Fibre-rich seed that modestly trims cholesterol, blood pressure and glucose. — Flaxseed is an oilseed rich in the plant omega-3 ALA, lignans and viscous fibre. Pooled trial data are consistent but modest: a 62-RCT meta-analysis found ground flaxseed lowered total cholesterol by ~5 mg/dL, LDL by ~4 mg/dL and triglycerides by ~9 mg/dL, with no change in HDL. Blood-pressure meta-analyses report drops of roughly 2–3 mmHg overall, though one landmark 6-month trial in hypertensive p

Folate / Folic Acid

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The pregnancy-essential B vitamin that prevents neural tube defects and lowers homocysteine. — Folate (vitamin B9) is an essential water-soluble vitamin required for one-carbon metabolism, DNA synthesis, and methylation; "folic acid" is the stable synthetic form used in supplements and food fortification. Its strongest, guideline-endorsed benefit is the prevention of neural tube defects: randomized and observational evidence consistently shows that taking folic acid before and i

Fructooligosaccharides (FOS)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A bifidogenic prebiotic fiber with solid microbiome and constipation data — metabolic benefits mostly in diabetes. — Fructooligosaccharides (FOS, also called oligofructose) are short-chain inulin-type fructans (typically 2-10 fructose units) extracted from chicory root or synthesized from sucrose, fermented in the colon to short-chain fatty acids. The strongest human evidence is for a reproducible bifidogenic shift in the gut microbiome and modest relief of functional constipa

GABA (supplement)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The brain's calming neurotransmitter, sold as a sleep and stress pill. — GABA is the brain's main inhibitory neurotransmitter. Taken as a pill, it is marketed for calm, sleep and lower blood pressure, but oral GABA is poorly absorbed into the brain and there is no human evidence it crosses the blood-brain barrier — measured effects may act through the gut, autonomic nerves or expectancy. A 2020 systematic review of 14 placebo-controlled trials found only limited stress and very l

Galactooligosaccharides (GOS)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A lactose-derived prebiotic fiber that is reliably bifidogenic and may aid constipation and immune/metabolic markers, but is itself a FODMAP that can trigger gas and IBS symptoms. — Galactooligosaccharides (GOS, also called trans-galactooligosaccharides or B-GOS) are non-digestible fibers manufactured enzymatically from lactose. The single most consistent, well-replicated finding across randomized trials is a strong bifidogenic effect: GOS selectively increases gut Bifidobacte

Gandaria

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tangy tropical plum-mango rich in gallotannins. — Gandaria (marian plum, maprang, kundang) is a small Southeast Asian mango-relative eaten ripe as a sweet-tart fruit. Compositionally it is a watery, low-calorie fruit (~49 kcal/100 g by Atwater calculation from its macros) providing modest vitamin C (~20 mg/100 g in the Malaysian reference database, though other sources report higher), beta-carotene, potassium and a notable load of hydrolysable tannins and gallic/ellagic aci

Garcinia Cambogia (HCA)

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A heavily-marketed diet pill with negligible, unreliable effects. — Garcinia cambogia (its active acid, HCA) is one of the most aggressively marketed weight-loss supplements. Rigorous analysis tells a different story: a meta-analysis found any weight difference versus placebo to be small and of doubtful clinical relevance, and a landmark JAMA trial found no greater weight loss than placebo. More worrying, HCA-containing products have been associated with liver injury, contr

Garlic

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A kitchen staple with modest, real effects on blood pressure and cholesterol. — Garlic (Allium sativum) is a culinary bulb whose organosulfur compounds, chiefly allicin and its derivatives, are thought to drive its cardiovascular effects. Multiple recent meta-analyses of randomized trials show that garlic supplementation produces small but statistically significant reductions in blood pressure (about 2-4 mmHg systolic) and in total cholesterol, LDL, and triglycerides, with the

Ginger

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Time-tested root for nausea, with modest joint-pain support. — Ginger (Zingiber officinale) is a culinary rhizome whose pungent gingerols and shogaols underlie its best-established use: relieving nausea and vomiting. Meta-analyses support its benefit for pregnancy-associated nausea (superior to placebo and comparable to or better than vitamin B6) and for postoperative nausea, with more limited and dose-dependent effects in chemotherapy-induced vomiting. For knee osteoarthritis

Ginkgo Biloba

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Ancient-tree extract marketed for memory. — Ginkgo extract improves microcirculation and has antioxidant effects. Evidence is genuinely mixed: it does NOT prevent cognitive decline or dementia in healthy older adults (large GEM trial), but some trials suggest modest symptomatic benefit in existing dementia. Claims for memory enhancement in healthy people are largely unsupported.

Glucomannan (Konjac)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Highly viscous konjac soluble fiber that lowers LDL and curbs appetite — Glucomannan is a highly viscous, water-soluble, fermentable dietary fiber extracted from the tuber of the konjac plant (Amorphophallus konjac). Its strongest human evidence is for cholesterol lowering: meta-analyses of randomized controlled trials show that roughly 3 g/day reduces LDL cholesterol by about 0.35 mmol/L (~10%) and non-HDL cholesterol similarly, which is why EFSA authorizes a normal-blood-chole

Glucosamine & Chondroitin

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Popular joint supplements for osteoarthritis with largely disappointing trial evidence. — Glucosamine and chondroitin are among the most widely used dietary supplements for osteoarthritis, particularly of the knee, and are marketed for joint pain, stiffness, and cartilage support. The pivotal NIH-funded GAIT trial found that neither agent alone nor in combination beat placebo for overall knee pain, although an exploratory analysis hinted at possible benefit in patients with moder

Glutamine

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Abundant amino acid sold for gut, immunity and recovery. — Glutamine is the most abundant free amino acid in the body and a fuel for gut and immune cells, which drives its supplement marketing. The evidence splits sharply. Pharmaceutical L-glutamine (Endari) is FDA-approved for sickle cell disease, where a phase-3 RCT cut pain crises ~25% and hospitalizations ~33%. In surgery, meta-analyses show fewer infections and shorter stays. But for popular fitness and wellness claims the d

Glutathione (Skin Whitening)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Antioxidant tripeptide hyped for brightening; weak evidence, risky IV use — Glutathione is a naturally occurring tripeptide antioxidant that can inhibit melanin synthesis via the tyrosinase pathway, which is why it is marketed for skin lightening. However, oral glutathione is poorly absorbed (largely degraded in the gut), and the human evidence rests on a few small, short trials showing modest, transient reductions in melanin index; larger and combination trials often faile

Glycerol

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Osmotic hyperhydration agent for endurance in the heat. — Glycerol is a simple sugar-alcohol used as an osmotic 'hyperhydration' aid. Taken with a large fluid load before exercise, it draws water into the body's compartments, reliably boosting fluid retention (a 2007 meta-analysis found ~7.7 mL/kg more retained than water alone) and expanding plasma volume by roughly 3–10%. The point is to delay dehydration during prolonged exercise in the heat. The performance payoff, however

Glycine

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Simple amino acid that may deepen sleep. — Glycine is an inhibitory neurotransmitter and a building block of collagen and glutathione. Small Japanese trials show that 3 g before bed improves subjective sleep quality and next-day alertness, possibly by lowering core body temperature. Evidence is limited to a handful of small studies, keeping it preliminary, but its excellent safety and low cost make it a low-risk option.

Goji Berry

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Nutrient-dense 'longevity' berry rich in zeaxanthin. — Goji (Gǒu Qǐ Zǐ) is used in TCM to nourish the liver, kidney, and eyes. It is exceptionally rich in zeaxanthin, a carotenoid concentrated in the retina, and small trials show supplementation raises macular pigment and plasma antioxidant levels. Other small RCTs report improved subjective energy and wellbeing. Evidence is preliminary and several studies are industry-funded, but its nutrient density is well established.

Gooseberry

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tart, vitamin-C-rich berry with abundant polyphenols — The European gooseberry (Ribes uva-crispa) is a nutrient-dense, low-calorie berry: one cup (150 g) supplies about 46% of the Daily Value of vitamin C plus meaningful fiber, copper and manganese. Compositional and laboratory studies consistently show high ascorbic acid (about 0.38-0.85 g/kg fresh weight) and abundant flavonol glycosides and anthocyanins with strong in vitro antioxidant activity. However, direct human cli

Gotu Kola

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A wound-healing herb with calming, pro-collagen effects. — Gotu kola is used in both Ayurveda and TCM for the skin, circulation and mind. Its best-supported effect is wound healing: triterpenes boost collagen synthesis and re-epithelialization. Small trials also show anxiety-reducing and acute mood/alertness effects via GABA signaling, while broader cognitive benefits are mixed — a meta-analysis found no clear memory improvement. Promising but not definitive outside wound c

Grape Seed Extract

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Polyphenol extract that modestly trims blood pressure and lipids. — Grape seed extract is a polyphenol concentrate rich in proanthocyanidins, marketed for heart and metabolic health. Meta-analyses of randomized trials show real but modest effects: pooled systolic BP falls roughly 1.5–6 mmHg and diastolic about 2–3 mmHg, with the largest benefit in younger, obese, or metabolic-syndrome subjects. Supplementation also lowers LDL-cholesterol (~0.17 mmol/L) and triglycerides (~0.11

Grapefruit

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Tart citrus rich in vitamin C and lycopene — Human evidence for grapefruit is moderate and largely indirect. A 2017 systematic review and meta-analysis (Onakpoya) of just three small RCTs (n=250) found a statistically significant but small reduction in systolic blood pressure (~2.4 mmHg) and no significant effect on body weight. A small 30-day controlled feeding study (Gorinstein, n=57 coronary-atherosclerosis patients) reported reductions in total and LDL cholesterol and trig

Green Tea Extract (EGCG)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Catechin-rich extract with modest metabolic and lipid effects—and a real high-dose liver caveat. — Green tea extract concentrates the catechins of Camellia sinensis, chiefly epigallocatechin gallate (EGCG), and is marketed for weight loss, cardiovascular health, and antioxidant support. The human evidence is mixed: pooled randomized trials show small but statistically significant reductions in LDL/total cholesterol and modest decreases in body weight, body fat, and waist circumfe

green-beans

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-calorie pod legume delivering fiber, vitamin K, and folate with the cardiometabolic pedigree of the bean family. — Green beans are the immature pods of the common bean (Phaseolus vulgaris), so the strongest human evidence comes from pulse/legume RCTs and large cohort studies: pulse-rich diets modestly lower LDL cholesterol and improve glycemic control, and higher legume and green-vegetable intake tracks with lower cardiovascular and colorectal-cancer risk. As a fresh pod

green-peas

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A protein-and-fibre-dense pulse with solid RCT evidence for lower cholesterol and steadier blood sugar. — Green peas are a starchy legume (pulse) whose human evidence is among the stronger in the vegetable world because peas fall within the broader pulse literature studied in dozens of randomized trials. Pooled RCTs show that pulse-rich diets at about one serving (~130 g) per day modestly lower LDL cholesterol and improve fasting glucose, HbA1c and insulin resistance, with the l

Guar Gum

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Galactomannan fiber thickener with a genuine cholesterol-lowering signal — and a cautionary tale about swelling. — Guar gum (E412) is a water-soluble galactomannan fiber milled from the seed endosperm of the guar bean (Cyamopsis tetragonoloba), used at low levels as a thickener, stabilizer, and emulsifier. It is FDA GRAS (21 CFR 184.1339) and was re-evaluated by EFSA in 2017, which concluded there was no safety concern and no need for a numerical ADI; JECFA likewise assigns an

Guava

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Tropical vitamin-C powerhouse with soluble fibre — Guava is among the most vitamin-C-dense fruits, providing roughly 228 mg per 100 g, alongside notable soluble fibre, potassium and (in pink varieties) lycopene. A 12-week single-blind RCT in hypertensive adults reported that high guava intake (around 0.5-1 kg/day before meals) modestly lowered total cholesterol, triglycerides and blood pressure while raising HDL, and a later RCT found favourable lipid and glucose effects when

Guggul

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A classic cholesterol remedy that newer trials couldn't confirm. — Guggul is the resin of the mukul myrrh tree, traditionally used for high cholesterol and arthritis. Older Indian trials reported meaningful lipid improvements, but a well-controlled US trial (JAMA, 2003) found it did not lower LDL — and may even have raised it slightly. The picture is genuinely mixed, and authorities conclude the evidence is insufficient to recommend it.

Gymnema Sylvestre

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Ayurvedic "sugar destroyer" leaf studied for blood-sugar control. — Gymnema sylvestre is an Ayurvedic vine whose Hindi name "gurmar" means sugar-destroyer, because its gymnemic acids temporarily block sweet taste on the tongue. In diabetes its leaf extract is thought to slow intestinal sugar absorption and support insulin secretion. A 2021 systematic review and meta-analysis of 10 studies (419 people) found significant reductions in fasting glucose, post-prandial glucose and H

Hawthorn

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Traditional cardiac tonic with real but modest add-on benefits in mild heart failure. — Hawthorn (Crataegus spp.) is a long-used botanical whose standardized leaf-and-flower extracts have been studied as an add-on to conventional therapy for chronic heart failure. A 2008 Cochrane systematic review of 14 randomized placebo-controlled trials found that hawthorn extract improved heart-failure symptoms and objective measures such as maximal workload and the pressure-rate product.

Hazelnut

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. MUFA-rich tree nut that modestly lowers LDL and total cholesterol — Hazelnuts have moderate, mostly lipid-focused human evidence. A 2016 Bayesian meta-analysis (Perna et al., Nutrients) pooling nine controlled studies (~425 participants, 29-69 g/day for 4-12 weeks) found hazelnut-enriched diets significantly lowered LDL and total cholesterol, with HDL and triglycerides essentially unchanged and no effect on body weight or BMI - reassuring given their calorie density. Direct tr

He Shou Wu (Fo-Ti)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A famed longevity root — but with real liver risks. — He Shou Wu (Hé Shǒu Wū) is one of the most famous longevity and hair-restoration tonics in TCM, surrounded by legend. Laboratory studies show antioxidant and neuroprotective activity from its stilbene glycosides, but rigorous human efficacy trials are essentially lacking. Critically, it is also one of the most reported herbal causes of drug-induced liver injury worldwide — a safety concern that outweighs its thin efficac

Heroin & Illicit Fentanyl

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. They kill by stopping breathing — fentanyl in milligram doses. — Heroin and illicitly-made fentanyl activate opioid receptors, and at higher doses they suppress the brain's drive to breathe — the mechanism that makes overdose fatal. Fentanyl is extraordinarily potent: a few milligrams can kill, and because it now contaminates much of the street-drug supply, people are poisoned without knowing they took it. Synthetic opioids were involved in roughly 88% of US opioid-ove

High-Fructose Corn Syrup

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The corn-derived liquid sugar in much of the processed-food supply. — High-fructose corn syrup (HFCS) is a liquid sweetener made from corn starch by enzymatically isomerizing some glucose to fructose, yielding HFCS-42 (~42% fructose, used in baked goods and processed foods) and HFCS-55 (~55% fructose, used in soft drinks). The FDA affirmed it as GRAS in 1996 (21 CFR 184.1866) with no quantitative limit beyond good manufacturing practice, and there is no separate ADI because it

HMB

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Leucine metabolite — preserves muscle in aging, not in young lifters. — HMB is a metabolite of the amino acid leucine, sold to build muscle and speed recovery. The evidence splits sharply by population. In adults over 50, several meta-analyses find modest but consistent benefits: fat-free mass rises by roughly 0.3–0.4 standardized units (about 0.3 kg of lean mass, up to ~1.5 kg appendicular muscle in the largest 2025 pooling), with small improvements in grip strength and chair-st

Holy Basil (Tulsi)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A sacred adaptogen with real glucose and stress data. — Tulsi is revered in India and classed as an adaptogen. A meta-analysis of randomized trials found it lowers fasting and post-meal blood glucose and improves lipids in people with metabolic disease, and several RCTs show reduced stress, anxiety and cortisol. Trials are mostly small with variable extracts, but the consistency across metabolic and stress outcomes makes it one of the stronger Ayurvedic adaptogens.

Homeopathy

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. Remedies diluted past the point of containing any active substance. — Homeopathy is based on two 18th-century ideas — that a substance causing symptoms can cure them, and that extreme dilution increases potency. Most remedies are diluted so heavily that not a single molecule of the original ingredient remains. Large systematic reviews, including a comprehensive Australian government assessment, conclude there is no reliable evidence homeopathy works for any health condition

Honeydew Melon

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Hydrating, potassium-rich melon with modest vitamin C — Honeydew is a nutrient-modest, very high-water fruit whose health profile rests largely on indirect evidence rather than melon-specific trials. There are essentially no randomized controlled trials or meta-analyses isolating honeydew itself; its plausible benefits are extrapolated from its potassium, vitamin C, and whole-fruit content. Potassium intake lowers blood pressure in dose-response meta-analyses of RCTs (most

Horny Goat Weed

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Contains a weak natural PDE5 inhibitor — like a faint Viagra. — Horny goat weed (Epimedium) contains icariin, which — intriguingly — is a genuine PDE5 inhibitor, the same mechanism as Viagra. The catch is potency: icariin is on the order of ~100–200× weaker than sildenafil in lab assays, so real-world supplement doses are unlikely to match the drug. Most evidence is from cell and animal models; controlled human trials are lacking, so any benefit is plausible but unproven.

Horse Chestnut

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Standardized seed extract that eases achy, swollen legs from poor vein flow. — Horse chestnut seed extract (HCSE), standardized to the saponin aescin, is used for chronic venous insufficiency — the achy, swollen, heavy legs caused by poorly functioning leg veins. A Cochrane review of 17 randomized trials found HCSE reduced leg volume (weighted mean difference ~32 ml vs placebo), lowered leg pain in six of seven trials, and improved edema and itching over 2–16 weeks. A pooled m

Human Growth Hormone (HGH)

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Builds water-weight, not strength — banned, harmful, illegal to sell — Human growth hormone (somatropin) is a pituitary hormone produced by recombinant DNA technology and FDA-approved to treat childhood and adult GH deficiency, Turner and Prader-Willi syndromes, and a few other conditions. Its use for bodybuilding, athletic performance, and 'anti-aging' is a separate, unapproved phenomenon: a 2008 Annals of Internal Medicine systematic review (Liu et al.) found GH rais

Human Milk Oligosaccharides (2'-FL)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The most abundant human milk oligosaccharide — a selectively bifidogenic prebiotic now made by microbial fermentation for infant formula and adult gut-health supplements. — 2'-Fucosyllactose (2'-FL) is the most abundant oligosaccharide in the breast milk of "secretor" mothers, now produced commercially by microbial fermentation and added to infant formula and adult prebiotic supplements. It resists human digestion and is selectively fermented by Bifidobacterium, and randomized

Huperzine A

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Plant-derived cholinesterase inhibitor marketed for memory. — Huperzine A is an alkaloid from the firmoss Huperzia serrata that, like donepezil, reversibly blocks acetylcholinesterase and crosses the blood-brain barrier. Chinese meta-analyses of Alzheimer's and vascular dementia trials report meaningful gains on the MMSE (mean differences of roughly 2.9–3.8 points versus placebo) plus better daily function, and a meta-analysis in schizophrenia found improved memory scores when ad

Hyaluronic Acid (Oral)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Ingested moisture molecule for skin hydration — promising but debated — Hyaluronic acid (HA) is a glycosaminoglycan abundant in skin that binds water and supports the extracellular matrix. Several small RCTs (mostly 120 mg/day for 6–12 weeks) report improved skin moisture and reduced crow's-feet wrinkles, but they are small and largely funded by HA manufacturers. The bioavailability of oral HA is debated — ingested HA is broken down by gut bacteria, so any benefit likely comes fr

Indian Jujube (Ber)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Vitamin-C-rich desert fruit with metabolic promise — Indian jujube (ber) is a small tropical fruit notable for an exceptionally high and variable vitamin C content (often 60–165 mg/100g), well above most common fruits. Direct human trials on Z. mauritiana itself are essentially absent; the clinical evidence base comes from the closely related Z. jujuba, where small RCTs and two recent meta-analyses suggest jujube consumption can modestly reduce BMI, triglycerides, total cho

Inositol (Myo-Inositol)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A sugar-alcohol second messenger studied mainly for PCOS ovulation and insulin sensitivity, with weaker mood data. — Myo-inositol is a naturally occurring sugar-alcohol (a B-vitamin-like compound, sometimes called vitamin B8) that acts as a second messenger in insulin and FSH signaling, which is the rationale for its use in polycystic ovary syndrome (PCOS). In PCOS, randomized trials and meta-analyses suggest it can improve insulin resistance (lower HOMA-IR and fasting insulin

Inulin (Chicory Root Fiber)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Chicory-derived fructan prebiotic — bifidogenic, modest glycemic and lipid effects, boosts calcium absorption — Inulin is a non-digestible fructan (chains of fructose with a terminal glucose) extracted mainly from chicory root (Cichorium intybus); it resists upper-gut digestion and is fermented in the colon to short-chain fatty acids, selectively expanding Bifidobacterium. The strongest human evidence is for its bifidogenic prebiotic effect and for modest glycemic benefit in p

Iodine

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The thyroid mineral: indispensable in deficiency, but no proven upside once you're replete — Iodine is an essential constituent of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), which govern metabolism and, critically, fetal and infant brain development. Deficiency is historically the leading preventable cause of intellectual disability worldwide, causing goiter, hypothyroidism, and—in severe gestational deficiency—cretinism; universal salt iodization is one of t

Iron

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Critical for oxygen transport — supplement only if low. — Iron is essential for hemoglobin and oxygen transport. Iron-deficiency anemia causes fatigue, poor concentration, and reduced exercise capacity, and supplementation reliably reverses it. Crucially, iron should only be supplemented when deficiency is confirmed — excess iron is pro-oxidant and dangerous, especially in conditions like hemochromatosis. Alternate-day dosing reduces side effects and may improve absorption.

Isomaltooligosaccharides (IMO)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A sweet, partly-digestible "fiber" whose prebiotic and fiber claims are weaker than the label suggests. — Isomaltooligosaccharides (IMO) are short glucose chains linked mainly by alpha-1,6 bonds, marketed as a low-calorie sweetener and prebiotic "fiber" widely used in protein bars and keto products. The honest picture is that much commercial IMO is substantially digested by human gut alpha-glucosidases into glucose, so it behaves more like a slowly digestible carbohydrate t

Jackfruit

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Giant tropical fruit and emerging diabetic staple — Direct human evidence for jackfruit is limited and early-stage. The strongest signal is a single randomized, double-blind, placebo-controlled trial (40 patients with type-2 diabetes) in which 30 g/day of green jackfruit flour replacing rice or wheat for 12 weeks reduced HbA1c, fasting and postprandial glucose versus placebo flour. Older human work (a 1991 glucose-tolerance study) suggested hot-water leaf extracts improved

Jambolan (Jamun / Java Plum)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Anthocyanin-rich tropical plum with antidiabetic folk use — Jambolan is widely promoted as an antidiabetic fruit, but the human evidence is far weaker than its reputation. The best-controlled clinical trials used leaf tea/extract and were negative: a randomized, double-blind, double-dummy trial in 27 type 2 diabetics (Teixeira 2006) found S. cumini tea produced no change in fasting glucose, while glyburide lowered it significantly; an earlier randomized controlled trial by

Jiaogulan

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. 'Southern ginseng' studied for metabolic health. — Jiaogulan (Jiǎo Gǔ Lán) contains gypenosides chemically similar to ginseng's ginsenosides, earning it the name 'southern ginseng'. Small trials suggest it can improve insulin sensitivity, lipids, and markers of non-alcoholic fatty liver disease, possibly via AMPK activation. The data are early and from small samples, so it is best viewed as promising rather than proven.

kale

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Vitamin-K-dense cruciferous leafy green with cardiometabolic, ocular, and cognitive signals — Direct randomized human evidence for kale itself is limited but supportive: a 12-week RCT in hypercholesterolemic men found 150 mL/day of kale juice raised HDL-cholesterol ~27% and lowered LDL ~10%. The bulk of strong evidence comes from kale's food family and signature bioactives—cruciferous-vegetable cohorts and meta-analyses link higher intake to lower cardiovascular disease, total

Kava

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Genuinely calming for anxiety — with a real liver caveat. — Kava is a Pacific Island plant whose kavalactones have a real, evidence-backed calming effect. Systematic reviews find kava outperforms placebo for short-term anxiety, though the effect is small and the best-powered generalized-anxiety-disorder trial (Sarris 2013) was negative. Its reputation was damaged by reports of liver injury; the risk appears rare and linked to prolonged use, poor-quality products, alcohol and d

Kiwifruit

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Vitamin C-dense fruit that eases constipation — Kiwifruit is one of the most vitamin C-dense common fruits, and even small daily portions reliably raise plasma ascorbate. The best-supported clinical benefit is for functional constipation: multiple RCTs and a systematic review/meta-analysis show two kiwifruit daily increase spontaneous bowel movements and reduce abdominal discomfort, with efficacy comparable to fibre-matched psyllium, attributed to its fibre, water and the enzy

Kratom

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. An opioid-acting leaf — its effects and serious risks are both real. — Kratom is a Southeast-Asian tree whose alkaloids — mitragynine and the far more potent 7-hydroxymitragynine — bind mu-opioid receptors, producing stimulant effects at low doses and opioid-like sedation at higher ones. People use it for pain, energy and to self-manage opioid withdrawal, but it carries genuine opioid-type risks. The FDA warns against it, citing dependence, liver toxicity, seizures and deaths, an

Krill Oil

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Phospholipid-bound omega-3s that modestly lower triglycerides. — Krill oil is an omega-3 supplement from Antarctic krill in which EPA and DHA are bound mainly to phospholipids rather than triglycerides (as in fish oil), which may modestly improve absorption. Pooled RCT data show real but small lipid changes: triglycerides fall about 14 mg/dL and LDL about 15 mg/dL, while HDL rises about 7 mg/dL. A prescription-grade krill formulation cut triglycerides ~26% in severe hypertrigl

L-Arginine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Nitric-oxide amino acid that modestly lowers blood pressure. — L-arginine is a conditionally essential amino acid and the body's substrate for making nitric oxide, a vasodilator. Pooled meta-analyses of randomized trials show oral arginine (4–24 g/day) lowers systolic blood pressure by roughly 5–6 mmHg and diastolic by about 2–3 mmHg versus placebo — modest but real. In erectile dysfunction, doses of 1.5–5 g/day, especially combined with pycnogenol, improve IIEF scores meaning

L-Carnitine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Amino-acid derivative that shuttles fat into cells to be burned for energy. — L-carnitine is a compound the body makes from lysine and methionine (and gets from red meat) that ferries fatty acids into mitochondria to be burned for energy. Across many randomized trials it produces small, consistent effects rather than dramatic ones: a meta-analysis of 37 RCTs found ~1.2 kg average weight loss (best near 2 g/day), and trials in type 2 diabetes show modest drops in HbA1c (~0.16%

L-Citrulline

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Boosts nitric oxide for blood flow and pumps. — L-citrulline raises plasma arginine and nitric oxide more effectively than arginine itself, improving blood flow. Trials show modest gains in high-intensity endurance, more reps to fatigue, and reduced post-exercise soreness. It also produces small reductions in blood pressure. Effects are real but modest and somewhat inconsistent between studies.

L-Lysine

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Essential amino acid taken to blunt recurrent cold sores. — L-Lysine is an essential amino acid the body cannot make, obtained from meat, fish, eggs and legumes. It is marketed mainly to prevent and shorten cold sores (herpes simplex labialis), on the theory that lysine antagonises arginine, an amino acid the virus depends on. The human trials are genuinely split: in a 6-month placebo-controlled trial, 1,000 mg three times daily produced about 2.4 fewer outbreaks per year with mi

L-Theanine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Green-tea amino acid for calm, focused alertness. — L-theanine is an amino acid found in tea that increases alpha brain-wave activity associated with relaxed alertness. Trials show reduced stress reactivity and anxiety, and — combined with caffeine — improved attention and reaction time while blunting caffeine's jittery edge. Effects on sleep architecture are modest but it can improve subjective relaxation before bed without sedation.

L-Tryptophan

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Essential amino acid and serotonin precursor used for sleep and mood. — L-Tryptophan is an essential amino acid the body converts to 5-HTP and then serotonin and melatonin, which underlies its use for sleep and mood. A 2022 meta-analysis of randomized trials found doses of at least 1 g before bed shortened wake-after-sleep-onset by roughly 30 minutes, but did not reliably change how fast people fell asleep, total sleep time, or sleep efficiency. For mood, the strongest single

L-Tyrosine

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Amino acid that may protect thinking under acute stress. — L-Tyrosine is an amino acid the body uses to make the catecholamines dopamine and noradrenaline. The interest is in 'topping up' these neurotransmitters when stress depletes them. In small double-blind RCTs, a single large dose (100–150 mg/kg) blunted the cognitive and mood decline caused by cold, hypoxia, prolonged wakefulness or demanding multitasking, and improved working memory, task-switching and inhibitory con

L. helveticus R0052 + B. longum R0175

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Psychobiotic duo studied for mood, anxiety, and stress reactivity — L. helveticus R0052 + B. longum R0175 (Cerebiome/Probio'Stick) is the most-studied "psychobiotic" formulation. A foundational 30-day RCT in healthy volunteers (Messaoudi 2011) reduced self-reported anxiety/depression scores (HADS, HSCL-90) and lowered urinary free cortisol, and an 8-week RCT in major depressive disorder (Kazemi 2018) showed a significantly greater fall in Beck Depression Inventory score vs placeb

Lactobacillus acidophilus NCFM

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A heavily characterized acidophilus strain with its best human data in pediatric immune support and combination-formula bloating relief. — Lactobacillus acidophilus NCFM is one of the most studied probiotic strains, but its clinical evidence is genre-specific and uneven. The strongest signal is from a 6-month pediatric RCT where NCFM (alone, and especially combined with B. lactis Bi-07) significantly cut the incidence and duration of fever, cough, and rhinorrhea and reduced antib

Lactobacillus casei Shirota

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The original Yakult strain — best evidence for preventing antibiotic-associated diarrhoea and supporting bowel regularity — Lacticaseibacillus paracasei (formerly Lactobacillus casei) strain Shirota, the live culture in Yakult, is one of the most studied probiotic strains, almost always delivered as a fermented-milk drink rather than a capsule. Its best-supported use is preventing antibiotic-associated diarrhoea (AAD): the landmark Hickson 2007 BMJ trial cut AAD from 34% to 12

Lactobacillus paracasei

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A versatile probiotic species whose effects are tightly strain-specific — immune support (CNCM I-1518), stress (Lpc-37), and allergy (LP-33) — Lacticaseibacillus paracasei is not one product but several well-characterized strains with divergent evidence. The strongest data is for CNCM I-1518 (the Actimel/DanActive fermented dairy strain): a 2020 meta-analysis of 9 RCTs found it modestly reduced the odds of catching common infections (OR 0.81). Strain Lpc-37 has been tested for

Lactobacillus plantarum 299v

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The mannose-binding gut workhorse: eases IBS and boosts iron uptake — Lactiplantibacillus plantarum 299v (DSM 9843) is among the best-characterized single probiotic strains, with its strongest randomized evidence in irritable bowel syndrome (IBS), where a 214-patient double-blind RCT (Ducrotté 2012) showed significantly greater reductions in abdominal pain frequency and bloating versus placebo. Double-isotope crossover studies in women of reproductive age consistently show it

Lactobacillus reuteri DSM 17938

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The best-studied probiotic for infant colic and pediatric gut complaints — Limosilactobacillus reuteri DSM 17938 (Protectis, the daughter strain of ATCC 55730) is among the most rigorously trialed probiotics in pediatrics. Meta-analyses of RCTs show it meaningfully reduces daily crying in colicky infants — roughly 40-50 minutes/day at 2-3 weeks — with the most consistent benefit in exclusively/predominantly breastfed infants; a large community-based BMJ trial (Sung 2014) was n

Lactobacillus rhamnosus GG

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The most-studied probiotic strain — best evidence for antibiotic-associated and acute pediatric diarrhea — Lacticaseibacillus rhamnosus GG (ATCC 53103) is the world's most extensively researched probiotic strain. The strongest randomized-trial and meta-analytic evidence supports preventing antibiotic-associated diarrhea (especially in children, RR ~0.48-0.49) and reducing the duration of acute infectious gastroenteritis in children by roughly 0.5-1 day, with effects clearest at

Lactulose

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Synthetic galactose-fructose disaccharide: osmotic laxative, ammonia-lowering therapy, and bifidogenic prebiotic — Lactulose is a non-absorbable synthetic disaccharide (galactose linked to fructose) that passes undigested to the colon, where bacteria ferment it into short-chain fatty acids that acidify the lumen, trap ammonia as ammonium, and exert an osmotic laxative effect. Its strongest evidence is in hepatic encephalopathy: a 2016 Cochrane review of randomized trials found n

Laetrile / 'Vitamin B17'

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A discredited 'cancer cure' that releases cyanide. — Laetrile, marketed as 'vitamin B17' (it is not a vitamin), is a semi-synthetic form of amygdalin from apricot kernels promoted as a natural cancer cure. A Cochrane review found no reliable evidence of any anticancer benefit, while the compound metabolizes into cyanide, posing a genuine poisoning risk. The FDA has never approved it, and selling it as a cancer treatment has led to prosecutions.

Langsat / Duku

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Translucent Southeast Asian fruit, antioxidant peel chemistry — Langsat (duku/lanzones) is a low-calorie tropical fruit whose edible aril supplies modest amounts of vitamin C, B-vitamins, and fiber, but no dedicated USDA Foundation/SR entry exists, so composition figures derive from regional food tables and review papers and vary widely by cultivar (e.g. reported water 83–90 g, carbohydrate 8–15 g, and vitamin C 13–46 mg per 100 g). Nearly all published bioactivity research

Larch Arabinogalactan

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Larch-bark soluble fiber: a gentle bifidogenic prebiotic best known for immune-modulating data — Larch arabinogalactan (LAG) is a highly water-soluble, branched polysaccharide extracted from the wood of larch trees (Larix), sold as the standardized ingredient ResistAid. It is selectively fermented in the colon by Bifidobacterium and other commensals, making it a true prebiotic, and unlike inulin it ferments slowly/distally so it is unusually well tolerated with little gas. The

Lavender (Silexan)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A standardized oral lavender oil with real anxiolytic data. — Silexan is a standardized softgel of lavender essential oil (Lavandula angustifolia) taken by mouth, distinct from aromatherapy or culinary lavender. Across five double-blind RCTs (1,213 patients), it reduced Hamilton Anxiety (HAMA) scores about 2.9 points more than placebo, a modest-to-moderate effect (standardized mean difference ~0.35). In generalized anxiety disorder, 160 mg/day lowered HAMA by ~14 points and work

leek

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Mild allium with vitamin K and folate, riding the broader garlic/onion evidence base. — Leeks are a member of the Allium genus alongside garlic and onion, and most human evidence is generated by those better-studied relatives rather than by leeks directly. Pooled data show allium-rich diets are associated with substantially lower gastric cancer risk (umbrella review RR 0.78, 95% CI 0.67-0.91), and randomized trials of concentrated garlic preparations lower systolic blood press

Lemon

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Citrate-rich citrus for stone prevention — The strongest human evidence for lemon concerns kidney-stone prevention: small clinical studies show lemon/lemonade reliably raises urinary citrate (an endogenous stone inhibitor) and urine pH, with one prospective randomized study finding lemon juice comparable to potassium citrate and better tolerated. Most of these trials are small, short, and often without hard stone-recurrence endpoints, so lemon is best viewed as adjunctive rath

Lemon Balm

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Calming mint-family herb for mild anxiety, stress and sleep. — Lemon balm is a lemon-scented mint-family herb used for centuries as a mild calmative. A 2021 systematic review and meta-analysis found it reduced anxiety (SMD ≈ -0.98) and depression (SMD ≈ -0.47) scores versus placebo, though heterogeneity was high. Small acute-dosing trials in healthy adults show increased self-rated calmness and some memory benefit at 600–1600 mg. Recent placebo-controlled crossover trials of s

Leucine

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The amino-acid trigger for muscle protein synthesis — that rarely builds extra muscle on its own. — Leucine is one of three branched-chain amino acids and the strongest single trigger of muscle protein synthesis through the mTORC1 pathway. In short metabolic studies it consistently raises the muscle fractional synthetic rate, which fuels its reputation as a muscle-building supplement. However, that signal seldom translates into measurable results: meta-analyses in older adults fo

Licorice Root

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The 'great harmonizer' — soothing but blood-pressure sensitive. — Licorice (Gān Cǎo) appears in more TCM formulas than almost any other herb, used to 'harmonize' and soothe. Deglycyrrhizinated licorice (DGL) has reasonable evidence for easing functional dyspepsia and supporting the stomach lining. However, whole licorice contains glycyrrhizin, which in excess raises blood pressure, lowers potassium, and causes fluid retention — a well-documented risk, so DGL or short-term limi

Lime

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tart citrate-rich citrus for stones and vessels — Lime is a small, intensely acidic citrus whose health interest rests more on its organic-acid and vitamin-C content than on large clinical trials of the fruit itself. The best-supported use is in nephrolithiasis: a parallel-group RCT showed freshly squeezed lime juice raised urinary citrate—an inhibitor of calcium stone formation—comparably to orange juice, though, unlike orange and melon, lime did NOT significantly raise ur

Lion's Mane

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A nerve-growth mushroom with promising early data. — Lion's Mane contains compounds that stimulate nerve growth factor (NGF) in cell and animal studies. Human trials are small but intriguing: one showed improved cognition in older adults with mild impairment that faded after stopping, and another reported reduced anxiety/depression. Evidence remains preliminary, and extract quality varies widely between products.

Liquid Chlorophyll

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A green food-dye derivative sold as a detox cure-all — viral claims it can't back up. — Liquid chlorophyll products are typically sodium copper chlorophyllin, a water-soluble derivative of plant chlorophyll long used as a food coloring and an over-the-counter 'internal deodorant.' Social-media claims that drinking it detoxifies the body, clears acne, deodorizes, alkalizes the blood, or boosts energy have essentially no credible human evidence; the most thorough systematic r

Lithium Orotate

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Low-dose lithium salt sold for mood — minimal human evidence. — Lithium orotate is an over-the-counter salt that delivers tiny amounts of lithium — roughly 0.13–0.19 mg of elemental lithium per 5 mg tablet, a fraction of the ~150–900 mg of lithium carbonate used in psychiatry. It is sold for mood, irritability and sleep, but no randomized controlled trial has tested the orotate supplement at these doses for any outcome. The human record is one uncontrolled 1986 case series

Longan

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Vitamin C-rich "dragon's eye" with polyphenol-packed pulp — Longan ("dragon's eye") is a lychee relative whose fresh pulp is unusually rich in vitamin C and contains hydrolysable tannins (corilagin, gallic and ellagic acid) and bioactive polysaccharides. The great majority of the evidence is preclinical: cell and rodent studies show antioxidant, anti-inflammatory, anti-hyperglycemic (alpha-amylase/alpha-glucosidase inhibition), immunomodulatory and antitumor activity, mostl

Lutein & Zeaxanthin

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Dietary carotenoids that concentrate in the retina's macular pigment and modestly slow progression to advanced macular degeneration. — Lutein and zeaxanthin are dietary xanthophyll carotenoids (from leafy greens, corn, egg yolk, and marigold extracts) that selectively accumulate in the macula of the retina, forming the macular pigment that filters high-energy blue light and quenches oxidative damage. The strongest evidence comes from the AREDS2 randomized trial and its 10-year

Lychee

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Vitamin C-rich tropical fruit with polyphenol research — Lychee is a sweet subtropical fruit that is an excellent source of vitamin C, providing roughly 80% of the Daily Value per ~100 g, alongside potassium, copper and flavanol-type polyphenols. The strongest human evidence comes not from the whole fruit but from Oligonol, a standardized lychee-derived oligomerized-polyphenol: randomized double-blind placebo-controlled trials report reduced abdominal visceral fat in overwe

Lycopene & Carotenoids

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tomato carotenoids that modestly raise skin's UV-burn threshold — Lycopene and related dietary carotenoids (beta-carotene, lutein) are lipophilic antioxidants that accumulate in skin and quench singlet oxygen and free radicals from UV light. Small human trials show that sustained tomato-based lycopene (~10–16 mg/day for 10–12 weeks) modestly raises the threshold for UV erythema and lowers photodamage markers like MMP-1 and mitochondrial DNA deletions. The effect is real but

Maca

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Andean root with modest, inconsistent libido evidence. — Maca is a Peruvian root food traditionally used for energy and fertility. Several small RCTs suggest a modest improvement in sexual desire in men and women and some benefit for menopausal symptoms and semen quality, while at least one trial found no effect. Systematic reviews conclude the evidence is limited by small, low-quality studies — promising but not definitive.

Macadamia

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. High-MUFA tree nut with modest, mostly favorable lipid effects — Macadamias are one of the richest dietary sources of monounsaturated fat, giving them a fatty-acid profile resembling olive oil. Direct human evidence is limited and preliminary, resting on a few small controlled-feeding and crossover trials. A 2008 randomized controlled-feeding study in mildly hypercholesterolemic adults (Griel et al.) found a macadamia-rich diet significantly lowered total and LDL cholestero

Magnesium

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. An essential mineral in 300+ enzymatic reactions. — Magnesium is a cofactor in energy metabolism, muscle and nerve function, and DNA synthesis. Deficiency is common with modern diets. Supplementation modestly lowers blood pressure, may reduce migraine frequency, and improves subjective sleep in deficient or older individuals. L-threonate is marketed for cognition but human data are thin. Effects are most pronounced when correcting a deficiency.

Magnolia Bark

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. GABA-active TCM bark studied for stress, anxiety and menopausal sleep. — Magnolia officinalis bark is a traditional Chinese medicine whose two neolignans, honokiol and magnolol, act as positive allosteric modulators of GABA-A receptors -- the same target as benzodiazepines, but milder. In mice, honokiol shortens sleep onset and increases NREM sleep without suppressing deep-sleep EEG. Human data are thinner and mostly combination products. A 634-woman menopause trial found a

Maitake

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Culinary mushroom studied for immune and blood-sugar support. — Maitake is an edible mushroom whose beta-glucan extracts (D/MD-fraction) and an SX-fraction glycoprotein are sold for immune and metabolic support. The strongest human work is a Memorial Sloan Kettering phase I/II trial in 34 breast-cancer survivors, where oral extract significantly altered immune parameters (p<0.0005) but unpredictably — intermediate doses sometimes enhanced and sometimes suppressed function.

Maltitol

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Sugar-replacing polyol with half the calories and a notable laxative ceiling — Maltitol (E965) is a sugar alcohol (polyol) made by hydrogenating maltose from starch, used as a bulk sweetener with about 90% of sucrose's sweetness and roughly half the calories (~2.1-2.4 kcal/g). It is authorised in the EU (E965), holds US FDA GRAS status, and JECFA assigned it an Acceptable Daily Intake of "not specified" — the safest regulatory category, implying no numeric intake limit. The we

Maltodextrin

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Ubiquitous starch-derived filler with a high glycemic punch and an unsettled gut-barrier signal — Maltodextrin is a non-sweet, easily digestible carbohydrate made by partial hydrolysis of corn, potato, rice, or wheat starch into short glucose chains (dextrose equivalent under 20). It is one of the most common processed-food ingredients in the world, used as a bulking agent, thickener, carrier, and sports-energy carbohydrate, and is GRAS in the US (21 CFR 184.1444) with no numeric

Mandarin Orange

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Beta-cryptoxanthin-rich citrus tied to bone and metabolic health — Mandarins are a leading dietary source of beta-cryptoxanthin, and pooled observational data link higher beta-cryptoxanthin intake to lower osteoporosis risk (OR ~0.79) and fewer hip fractures, while the Japanese Mikkabi cohort associates higher serum beta-cryptoxanthin with reduced insulin resistance, liver dysfunction, metabolic syndrome and type 2 diabetes. Citrus flavanones such as hesperidin are inversely a

Manganese

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. An essential trace mineral and antioxidant-enzyme cofactor where deficiency is virtually nonexistent and the real-world concern is excess, not shortfall — Manganese is an essential trace element that serves as a cofactor for mitochondrial superoxide dismutase (MnSOD), arginase, glutamine synthetase, and enzymes of bone, cartilage, and carbohydrate/lipid metabolism. Frank dietary deficiency is essentially unheard of in humans outside of experimental settings, so it is rarely

Mango

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tropical stone fruit rich in vitamin C — Human evidence for mango is still emerging and rests largely on small, short-duration trials in overweight, obese, or type 2 diabetic adults. Several randomized and controlled studies report that regular mango intake (roughly 250-400 g/day over 6-12 weeks) modestly lowers fasting glucose, HbA1c, and inflammatory markers, and one 8-week RCT in type 2 diabetes found two mango varieties outperformed isocaloric white bread on glycemia, w

Mangosteen

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Xanthone-rich tropical fruit, more hype than proof — Human evidence for mangosteen is preliminary and dominated by small, often industry-linked trials of xanthone-rich juices, beverages or pericarp extracts rather than the fresh edible aril most people eat. Pharmacokinetic work confirms alpha-mangostin is absorbed (especially with a high-fat meal, though only ~2% appears in urine) and that the beverages transiently raise plasma antioxidant capacity. A few short randomized t

MCT Oil

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Fast-absorbed fat that raises ketones; small real-world effects. — MCT oil is a refined fat (mostly C8/C10 caprylic and capric acids, often from coconut or palm kernel oil) that is absorbed directly to the liver and converted to ketones. A 2015 meta-analysis of RCTs found MCTs produced only ~0.51 kg more weight loss than long-chain fats over ~10 weeks, with small reductions in waist and body fat; a 2024 meta-analysis in people with overweight reported about 1.5% greater weight lo

MDMA (Ecstasy / Molly)

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Can kill by overheating, low sodium, or serotonin syndrome. — MDMA floods the brain with serotonin, producing short-lived euphoria — and several potentially fatal failure modes. The most common causes of ecstasy-related death are hyperthermia (overheating to organ failure), hyponatremia (dangerously low sodium from over-drinking water, causing seizures and brain swelling), and serotonin syndrome. Animal studies show lasting damage to serotonin neurons, and street 'ecst

Melatonin

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The body's sleep-timing hormone, in supplement form. — Melatonin is the hormone that signals darkness and regulates the sleep-wake cycle. Supplementation reliably shortens time to fall asleep and is especially effective for circadian problems — jet lag, shift work, and delayed sleep-phase disorder. It is more a chronobiotic (clock-shifter) than a sedative; low doses taken at the right time beat large doses. Long-term safety data are reassuring but limited.

Methamphetamine

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Profoundly addictive and neurotoxic — it damages the brain. — Methamphetamine floods the brain with dopamine, producing an intense high — and lasting damage. It is directly neurotoxic, reducing grey matter and impairing dopamine-transporter function on brain imaging, and up to a third of users experience psychosis with paranoia and hallucinations. Chronic use causes the notorious tooth destruction known as 'meth mouth', skin sores, drastic weight loss and profound addi

Methylcellulose (Citrucel)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A non-fermentable, low-gas semi-synthetic fiber that bulks stool with minimal bloating, but with weaker cholesterol and glycemic effects than psyllium. — Methylcellulose (Citrucel) is a semi-synthetic cellulose ether and a bulk-forming laxative recognized in the FDA OTC monograph. Its defining advantage is that it is essentially non-fermentable, so it passes through the colon intact and produces very little gas or bloating compared with fermentable prebiotics like inulin. Howe

Methylene Blue

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Old dye, hyped as a brain booster — human data are thin. — Methylene blue is a century-old synthetic dye used medically to treat methemoglobinemia and now marketed as a nootropic and 'longevity' aid. The strongest human signal is a randomized fMRI study in 26 healthy adults where a single low oral dose raised brain activity during attention and memory tasks and produced a 7% increase in correct memory-retrieval responses. Two small psychiatry RCTs found it can enhance reten

Milk Thistle (Silymarin)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A traditional liver herb with antioxidant flavonolignans — helps liver enzymes in fatty liver, but unproven for serious liver disease. — Milk thistle (Silybum marianum) is one of the most widely used herbal liver remedies, and its standardized extract, silymarin, is a mixture of antioxidant flavonolignans (chiefly silibinin). Recent meta-analyses in non-alcoholic/metabolic fatty liver disease report statistically significant but modest reductions in liver enzymes (roughly 12–17 I

Molybdenum

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The sulfite-clearing cofactor metal you almost never run short on — Molybdenum is an essential trace mineral that, as the molybdopterin cofactor, enables four enzymes—sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mARC—most critically detoxifying sulfite from sulfur-amino-acid metabolism. True dietary deficiency is essentially unknown in free-living people; the only documented case occurred during prolonged molybdenum-free parenteral nutrition, and the inborn molybde

Monk Fruit (Luo Han Guo)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Zero-calorie sweetness from a Chinese melon, via mogroside glycosides — Monk fruit (Siraitia grosvenorii, luo han guo) is a southern-Chinese cucurbit whose sweetness comes from cucurbitane glycosides called mogrosides (mogroside V is the major one), making the extract roughly 100-250x sweeter than sucrose with negligible calories. In the US it is sold under FDA "no questions" GRAS letters (e.g. GRN 627, 629, 706) and is widely used in tabletop blends and "natural" reduced-suga

Montmorency Cherry Extract

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Anthocyanin-rich cherry for faster exercise recovery and better sleep. — Montmorency tart cherry is a sour cherry concentrated into juice, powder or extract, rich in anthocyanins and a small amount of melatonin. Its best-supported use is exercise recovery: a 2021 meta-analysis of 14 trials found a moderate benefit for recovering muscle strength (effect size ~-0.78) and a small reduction in soreness, with marathon and resistance studies showing blunted inflammation (lower IL-6,

Moringa

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Nutrient-dense leaf with mixed human data for blood sugar and pressure. — Moringa oleifera (the 'drumstick tree') is a fast-growing leaf prized as a nutrient-dense food and traditional remedy. Rodent studies show large drops in glucose and cholesterol, but human trials are far weaker. Two small 12-week RCTs in prediabetic adults found 2.4 g/day of leaf powder lowered fasting glucose and HbA1c slightly versus placebo (changes around 5 mg/dL and 0.3% HbA1c), yet an 8 g/day RCT in e

MSG (Monosodium Glutamate)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The umami salt behind a debunked "syndrome" — GRAS-affirmed and safe at dietary levels, with only minor, dose-dependent signals. — Monosodium glutamate (MSG, E621) is the sodium salt of glutamic acid, a non-essential amino acid that occurs naturally in foods such as tomatoes, cheese, and seaweed; it is added as a flavour enhancer to deliver the savoury "umami" taste in soups, snacks, processed meats, and Asian cuisine. The glutamate in MSG is chemically identical to and metabo

MSM (Methylsulfonylmethane)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Sulfur compound taken for joint pain, with small, inconsistent effects. — MSM is an organic sulfur compound (dimethyl sulfone) sold mainly for joint pain. In knee osteoarthritis, two 12-week placebo-controlled RCTs found statistically significant but small improvements in WOMAC pain and physical function at 3–6 g/day, and a 2023 trial at 2 g/day improved a Japanese knee-OA score (8.1 vs 10.9 points). However, a 2009 meta-analysis of three good-quality trials (326 patients) found

Mucuna Pruriens

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Velvet bean: a natural source of L-DOPA studied in Parkinson's. — Mucuna pruriens (velvet bean) is an Ayurvedic legume whose seeds are naturally rich in L-DOPA, the same dopamine precursor used to treat Parkinson's disease. Several small double-blind crossover RCTs show its seed powder works like pharmaceutical levodopa: a 30 g dose produced motor benefit with faster onset (~35 vs ~69 minutes), longer 'on' time, and fewer dyskinesias than levodopa/carbidopa. A 12-month open-la

Mulberry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Antioxidant berry whose leaf blunts sugar spikes — The best-supported human effect of Morus alba is glycemic: a meta-analysis of 13 RCTs found mulberry-derived products significantly cut postprandial glucose at 30, 60 and 90 minutes, and controlled trials show standardized leaf extract (~12 mg 1-deoxynojirimycin) lowers the glucose and insulin rise after a sugar or carbohydrate-rich meal by roughly 20-40%. A 12-week dose-finding RCT in obese borderline-diabetics found small bu

Multi-strain Probiotics (general)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Mixed Lactobacillus + Bifidobacterium blends for gut and antibiotic-related conditions — Multi-strain Lactobacillus + Bifidobacterium blends have their strongest, most consistent evidence in preventing antibiotic-associated and Clostridioides difficile-associated diarrhea: a 2017 Cochrane review of 39 RCTs (9,955 participants) found probiotics cut C. difficile diarrhea risk by ~60% (RR 0.40), with the benefit concentrated in higher-baseline-risk patients. Specific high-potency 8

N-Acetylcysteine (NAC)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Glutathione precursor with broad clinical uses. — NAC is a precursor to glutathione, the body's master antioxidant, and is an established medicine for acetaminophen overdose and as a mucolytic. As a supplement, controlled trials support adjunctive benefit in some psychiatric conditions (OCD, trichotillomania, addiction) and respiratory mucus clearance. Evidence is promising but uneven across the many conditions it's marketed for.

Nattokinase

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Natto-derived enzyme marketed for clots and blood pressure. — Nattokinase is a fibrin-degrading enzyme extracted from natto, a fermented-soybean food. In healthy volunteers a single oral dose transiently raises fibrinolytic markers (D-dimer up ~40%), and open-label use for 2 months lowered fibrinogen and clotting factors VII/VIII by roughly 7-19%. A meta-analysis of 6 RCTs (546 people) found a modest blood-pressure reduction (systolic about -3.5 mmHg, diastolic about -2.3 mmHg),

Nectarine

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Smooth-skinned stone fruit, polyphenol-rich and refreshing — There is little human research on nectarines specifically; almost all evidence is shared with peach (the same species, Prunus persica) and with the broader whole-fruit literature. Large prospective cohorts and dose-response meta-analyses show that higher whole-fruit intake is associated with lower cardiovascular and all-cause mortality, and that roughly two fruit servings a day captures most of the benefit. In the

Niacinamide (Nicotinamide)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Versatile B3 amide for barrier, tone, oil & skin-cancer defense — Niacinamide is the amide form of vitamin B3 that replenishes cellular NAD+, supporting DNA repair, barrier (ceramide) synthesis, sebum regulation, and reduced melanosome transfer. In the landmark ONTRAC RCT (Chen 2015, NEJM), oral nicotinamide 500 mg twice daily cut new non-melanoma skin cancers ~23% in immunocompetent high-risk patients. The later phase-3 ONTRANS trial in organ-transplant recipients was negativ

Nicotinamide Riboside (NR)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. An NAD+ precursor that reliably raises NAD+ but has yet to prove durable clinical benefits. — Nicotinamide riboside (NR) is a form of vitamin B3 that the body converts into nicotinamide adenine dinucleotide (NAD+), a coenzyme central to energy metabolism and cellular repair that declines with age. Multiple randomized controlled trials confirm that oral NR reliably and dose-dependently raises blood NAD+ levels and is well tolerated, establishing clear biological target engag

Nitrous Oxide (Recreational)

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. "Laughing gas" inhaled for a fleeting high — but repeated use cripples vitamin B12 and the spinal cord. — Nitrous oxide ("laughing gas," "whippets," "nangs") is a dissociative anesthetic gas with legitimate medical and dental uses but no role as a dietary supplement. Recreationally it is inhaled for a brief euphoric, dissociative high, and its misuse — especially among adolescents and young adults — has risen sharply in recent years. With repeated use it irreversibly inacti

NMN (Nicotinamide Mononucleotide)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. An NAD+ precursor that reliably raises blood NAD+, with hints of metabolic and physical-function benefit but no proven anti-aging effect. — NMN is a direct precursor to NAD+, a coenzyme central to cellular energy metabolism that declines with age, and it is heavily marketed for longevity and anti-aging. Human RCTs consistently show that oral NMN raises blood NAD+ levels in a dose-dependent manner, confirming it is bioavailable. However, downstream clinical benefits are far

Noopept

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Russian synthetic dipeptide nootropic; little blinded human data. — Noopept (omberacetam, GVS-111) is a synthetic dipeptide developed in Russia as a piracetam analogue; orally it is converted to the endogenous peptide cycloprolylglycine, which modulates AMPA/glutamate signalling and raises nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF) in animal brain. Human data are limited to a few small trials in patients, not healthy people. An open study in 60 s

okra

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-calorie, fiber-rich pod whose viscous mucilage gives it genuine, RCT-backed glucose-lowering credentials. — Okra is a standout among vegetables for glycemic control: multiple 2023-2025 meta-analyses of randomized controlled trials in prediabetes and type 2 diabetes show okra supplementation significantly lowers fasting blood glucose (pooled reductions of roughly 15-40 mg/dL) and HbA1c (about 0.4-0.5%), likely driven by its soluble mucilaginous fiber and polyphenols slowi

Olive Leaf Extract

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Polyphenol-rich leaf extract that modestly lowers blood pressure. — Olive leaf extract is a polyphenol-rich preparation from Olea europaea, standardized to oleuropein. The best evidence is for blood pressure: a 2022 meta-analysis of 12 trials (819 people) found systolic pressure fell about 3.9 mmHg overall and roughly 4.8 mmHg in hypertensive subgroups, with a small triglyceride drop. A 2025 multicenter RCT in 621 hypertensive adults reported a 24-hour systolic reduction of ~6

Olives

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Brined Mediterranean fruit rich in oleic acid and polyphenols — The human evidence for olives sits largely within the broader olive-fruit/olive-oil and Mediterranean-diet literature rather than table olives studied in isolation. Large prospective cohorts and meta-analyses consistently link higher olive oil consumption to lower cardiovascular disease and all-cause mortality (roughly 15-16% lower CVD risk per ~25 g/day, with benefit plateauing near 20 g/day), and the PREDIMED ra

Omega-3 (EPA/DHA)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Essential fatty acids for heart, brain, and inflammation. — EPA and DHA are long-chain omega-3 fatty acids that the body cannot efficiently synthesize. High-dose omega-3 reliably lowers triglycerides (20–30%) and reduces inflammatory markers. Cardiovascular outcome trials are mixed — REDUCE-IT showed benefit with high-dose EPA, while others (STRENGTH, VITAL) were neutral. Higher-dose EPA-predominant formulas show modest antidepressant effects. DHA is structurally vital for the b

onion

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A humble flavor base that delivers quercetin, prebiotic fibers, and organosulfur compounds. — Onion is one of the richest dietary sources of the flavonol quercetin, plus organosulfur compounds and fructan (prebiotic) fibers. Randomized-trial evidence shows onion and concentrated quercetin supplementation modestly lower systolic blood pressure and improve body fat and lipid markers, with the clearest blood-pressure effect at quercetin doses of at least 500 mg/day. Higher dietar

Orange

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Vitamin-C-rich citrus linked to heart health — Prospective cohort data associate higher citrus and flavanone intake with lower ischemic stroke and cardiovascular disease risk, and some RCT meta-analyses of orange juice show modest improvements in systolic blood pressure and HDL cholesterol, though effects on total/LDL cholesterol, glucose and inflammation are inconsistent or null. The whole fruit reliably delivers vitamin C, folate, potassium and soluble pectin fibre. Most dis

Oregano Oil

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Carvacrol-rich oil for gut bugs and colds: lab-strong, clinic-thin. — Oregano oil is the steam-distilled essential oil of Origanum vulgare, concentrated in the phenols carvacrol and thymol, which puncture microbial membranes in the lab. Human evidence is thin. An uncontrolled pilot cleared Blastocystis in 8 of 11 carriers after 6 weeks of 600 mg/day, and a retrospective chart review found an oregano-containing herbal protocol roughly matched the antibiotic rifaximin for SIB

Panax Ginseng

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Traditional energy and cognition adaptogen. — Panax (Asian) ginseng contains ginsenosides with adaptogenic and immunomodulating activity. Small trials suggest reduced fatigue (including cancer-related fatigue), modest cognitive improvements, and possible immune benefits. Results are inconsistent and many trials are small or low-quality, so the overall evidence remains preliminary. American ginseng (P. quinquefolius) has separate cold-prevention data.

Pangolin Scales

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. Trafficked keratin with no medicinal value. — Pangolin scales are made of keratin — the same protein as human fingernails — and ingested keratin is not absorbed; it passes through largely unchanged. There is no credible evidence for the traditional lactation, circulation or rheumatism claims. Pangolins are the most-trafficked mammals on earth, with species listed critically endangered, and the trade is illegal.

Pantethine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Vitamin B5 derivative that modestly lowers cholesterol and triglycerides. — Pantethine is a stable disulphide form of pantetheine, an active derivative of vitamin B5 (pantothenic acid), marketed to lower blood lipids. In a 16-week, triple-blinded, diet-controlled RCT of low-to-moderate-risk adults, pantethine (600–900 mg/day) reduced LDL cholesterol about 11%, total cholesterol about 6% and non-HDL cholesterol about 8% versus placebo. Older Italian double-blind trials in hyper

Papaya

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Tropical fruit rich in vitamin C and carotenoids — Direct human trials on papaya as a whole fruit are sparse; most evidence is indirect, drawn from its constituent nutrients. Large prospective cohorts and dose-response meta-analyses consistently link higher total fruit and vegetable intake, dietary vitamin C, and carotenoids (lycopene, lutein/zeaxanthin) with lower cardiovascular mortality, modestly reduced prostate-cancer risk, and higher macular pigment density. These associ

Partially Hydrolyzed Guar Gum (PHGG)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-viscosity, tasteless soluble fiber from the guar bean — a reliable bifidogenic prebiotic and an IBS/gut-regularity workhorse. — Partially hydrolyzed guar gum (PHGG; the galactomannan of Cyamopsis tetragonoloba, enzymatically shortened to lower its viscosity and marketed as Sunfiber) is a 100% soluble, highly fermentable dietary fiber that dissolves clear and tasteless. Unlike native guar gum it does not gel or thicken, so it is well tolerated and used to fortify foods, b

Passion Fruit

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Fiber-dense tropical fruit with bioactive peel and seeds — Passion fruit pulp is a low-calorie, strikingly fiber-dense tropical fruit (about 10 g fiber per 100 g) that also supplies vitamin C, potassium, provitamin A carotenoids and polyphenols. Critically, most published human trials test the INEDIBLE peel (rind) flour or extract, or the seeds, rather than the edible pulp, so those benefits do not translate directly to eating the fruit. Small randomized trials of purple pa

Passionflower

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A calming herb with real but modest evidence for anxiety. — Passionflower (Passiflora incarnata) is a traditional calming herb thought to act mainly through GABA-A modulation, with flavonoids like vitexin as likely actives. The best human data are for anxiety: a 4-week RCT in generalized anxiety disorder found a flavonoid extract about as effective as oxazepam (30 mg) but with less daytime job impairment, and several placebo-controlled trials show a single ~500 mg dose meaning

Peach

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Juicy stone fruit rich in skin polyphenols — Direct human trials on peach alone are scarce, so most evidence is indirect, drawn from large prospective cohorts and meta-analyses of total fruit intake. Pooling ~95 prospective studies (Aune 2017), each 200 g/day of fruit and vegetables is associated with roughly 8% lower cardiovascular disease (RR 0.92) and 10% lower all-cause mortality (RR 0.90), with benefit plateauing near 800 g/day. In three large US cohorts (Muraki 2013, >187,0

Peanut

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Affordable legume nut linked to lower CVD and total mortality — Peanuts are botanically a legume but nutritionally behave like tree nuts, supplying unsaturated fat, plant protein, fiber and L-arginine. The strongest human data are observational: in a prospective study of over 200,000 people across the US Southern Community Cohort and the Shanghai cohorts (Luu 2015), higher peanut/nut intake was associated with roughly 17-21% lower total mortality, driven mainly by fewer cardio

Pear

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Fibre-rich fruit linked to lower diabetes risk — Evidence that pears specifically confer health benefits is moderate and rests mainly on prospective cohort data, where apple/pear consumption is associated with an ~18% lower risk of type 2 diabetes (Guo 2017) and, alongside other anthocyanin-rich fruit, lower diabetes risk (Wedick 2012, HR ~0.77). A systematic review of apples and pears found protective associations for cardiovascular death, type 2 diabetes and all-cause mortal

Pecan

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A buttery tree nut shown in trials to lower LDL cholesterol — Pecans have moderate, lipid-focused evidence. Several short-to-medium randomized controlled trials show that eating roughly 1-2 oz (28-57 g) daily, in place of usual snacks, meaningfully lowers LDL cholesterol (around 6%), total and non-HDL cholesterol, apolipoprotein B and triglycerides, and improves cholesterol ratios and lipoprotein particle counts. A 2018 Nutrients pecan-rich-diet RCT in overweight adults also i

Pectin

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A gel-forming soluble fiber from apple and citrus peel that modestly lowers LDL cholesterol, blunts blood-sugar spikes, and feeds gut bacteria. — Pectin is a soluble, gel-forming dietary fiber found naturally in the cell walls of fruits, with commercial pectin extracted from citrus peel and apple pomace (by-products of juice and cider making). The best human evidence is for cholesterol: pooled randomized-trial data on soluble fibers (including pectin) show meaningful reduction

Peppermint Oil

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Enteric-coated capsules ease IBS cramping and abdominal pain. — Peppermint oil is the volatile oil of Mentha x piperita; its menthol relaxes intestinal smooth muscle via calcium-channel blockade, acting as a gut antispasmodic. In irritable bowel syndrome (IBS), a 2022 meta-analysis of 10 RCTs (1,030 patients) found enteric-coated peppermint oil superior to placebo for global symptoms (number-needed-to-treat ~4) and abdominal pain (NNT ~7), though it also caused more, mostly mi

Persimmon

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tannin-rich autumn fruit with cholesterol-lowering fiber. — Persimmon is a sweet, fiber- and carotenoid-dense fruit whose distinctive bioactives are condensed tannins (proanthocyanidins). The strongest human signal is on blood lipids: a 12-week double-blind RCT (n=40) found 3 g/day of persimmon tannin-rich fiber significantly lowered total cholesterol and 5 g/day also lowered LDL cholesterol, and a 2025 meta-analysis of 16 trials of persimmon-leaf extract reported reduction

Phenibut

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A Soviet-era GABA-B drug sold online as a "calm" supplement — with a brutal dependence and withdrawal profile. — Phenibut (β-phenyl-GABA) is a central nervous system depressant developed in the Soviet Union that acts mainly as a GABA-B receptor agonist with additional gabapentinoid (α2δ calcium-channel) activity. It is sold online and in "supplement" or nootropic products for anxiety, sleep, and cognitive enhancement, but it is not approved as a dietary supplement or medici

Phenylpiracetam

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Stimulant racetam, sold in Russia and banned in sport. — Phenylpiracetam (fonturacetam, carphedon) is a phenyl-substituted derivative of piracetam developed in the Soviet space program and sold by prescription in Russia and parts of Eastern Europe for cerebrovascular and asthenic conditions. Unlike other racetams it has clear stimulant activity, acting as a dopamine and norepinephrine reuptake inhibitor. Controlled trials report better neurological recovery and daily functi

Phosphatidylserine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Brain-cell phospholipid with modest, FDA-qualified support for age-related memory. — Phosphatidylserine is a phospholipid concentrated in neuronal cell membranes and marketed as a memory-support nootropic. A 2022 systematic review and meta-analysis (9 studies, 961 participants, 100–300 mg/day for 6 weeks to 6 months) concluded it has a positive effect on memory in older adults with cognitive decline, and a 2024 RCT in older adults with mild cognitive impairment found small imp

Phosphoric Acid

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The tangy mineral acid that gives cola its bite — Phosphoric acid (E338) is an inorganic mineral acid used as an acidulant, flavor sharpener and pH buffer, most famously the source of cola's tangy taste. It is GRAS in the US (21 CFR 182.1073) and approved in the EU, with regulators treating it as one of a group of phosphate additives. JECFA assigned a group maximum tolerable daily intake (MTDI) of 70 mg/kg body weight as phosphorus, and EFSA's 2019 re-evaluation set a group AD

Phosphorus

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The skeletal and energy mineral where the real-world risk is excess, not deficiency — Phosphorus (as phosphate) is an essential structural and metabolic mineral: roughly 85% resides in bone and teeth as hydroxyapatite, and the remainder is central to ATP energy transfer, nucleic acids (DNA/RNA), cell membranes (phospholipids), and acid-base buffering. Dietary deficiency is rare in people eating any normal diet because phosphorus is ubiquitous in food; clinically important hypoph

Phytoceramides

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Plant ceramides studied for skin hydration and barrier — Ceramides are sphingolipids that form a major part of the skin's barrier (stratum corneum), where they help retain water. Phytoceramides are plant-derived glucosylceramides (konjac, rice, wheat) taken orally on the premise that dietary sphingolipids support endogenous barrier lipids. Small placebo-controlled trials report increased hydration and reduced transepidermal water loss; a 2022 meta-analysis (7 trials, n=426)

Pine Nut

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A tree nut whose human data is largely extrapolated from nuts as a group — Direct human evidence for pine nuts specifically is limited and preliminary; most benefit is inferred from trials of tree nuts as a group, where walnuts and almonds dominate the data. A meta-analysis of 61 controlled trials (Del Gobbo 2015) found tree nuts modestly lower total cholesterol, LDL cholesterol and triglycerides in a dose-related way, but pine nuts were barely represented. The strongest pi

Pineapple

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tropical source of vitamin C and bromelain — Pineapple is a nutrient-dense tropical fruit notable for vitamin C and manganese, and is the dietary source of the proteolytic enzyme complex bromelain. Most human health evidence concerns concentrated bromelain supplements rather than the whole fruit: a 40-patient pilot RCT found 500 mg/day bromelain improved WOMAC osteoarthritis scores over 16 weeks, and a meta-analysis of 6 RCTs showed moderate reductions in pain (but not swel

Piracetam

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. The original "nootropic" — proven for myoclonus, unproven for memory. — Piracetam is the prototype 'nootropic,' a pyrrolidone derivative prescribed in parts of Europe and Asia but not approved by the US FDA. Despite decades of use for memory and dementia, the evidence there is weak: the 2001 Cochrane review found benefit only on a vague 'global impression of change' and none on specific cognitive measures, and a 2024 meta-analysis of 18 trials (886 patients) could not confirm any

Pistachio

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A green tree nut with trial-backed LDL-lowering and modest glycemic effects — Pistachios have moderate human evidence for heart-related benefits, mostly from short-term randomized controlled trials (RCTs) on blood lipids. A 2023 meta-analysis of RCTs (Critical Reviews in Food Science and Nutrition) found pistachio consumption lowered total cholesterol, LDL cholesterol and triglycerides, with no change in HDL. For blood sugar, a 2022 meta-analysis of RCTs in the British Journal

Plant Sterols (Phytosterols)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Plant fats that block cholesterol absorption to lower LDL. — Phytosterols are cholesterol-like compounds from plants that compete with dietary cholesterol for absorption in the gut, so less reaches the blood. They are added to spreads, yoghurts, milks and supplement capsules. The evidence for LDL lowering is unusually robust: a meta-analysis of 124 randomized trials found intakes of 0.6-3.3 g/day cut LDL cholesterol by roughly 6-12%, with the effect plateauing around 3 g/day. Th

Plantain

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Starchy cooking banana rich in potassium — Plantain is a starchy cooking banana whose health relevance rests mainly on its nutrient and starch composition rather than on disease trials of the fruit itself. It is a strong potassium source, and high-quality meta-analyses link higher potassium intake (around 90 mmol/3,500 mg per day) to lower stroke risk and modest blood-pressure reduction in hypertensive adults. Unripe green plantain is rich in resistant starch (type 2); a meta-

Plum

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Polyphenol-rich stone fruit; prunes help protect bone — The strongest human evidence concerns dried plums (prunes) rather than fresh fruit, and is largely confined to postmenopausal women. In the 12-month Prune Study RCT (235 postmenopausal women), 50 g/day preserved total hip BMD while controls lost bone, and earlier 6-12 month RCTs from a single lab showed gains in ulnar and spine BMD versus dried apple. A 2026 systematic review of 11 RCTs (747 participants) found only a bor

Policosanol

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Sugarcane wax alcohols sold for cholesterol — but replication failed. — Policosanol is a mixture of long-chain alcohols (mainly octacosanol) extracted from sugarcane or other plant waxes. More than 50 Cuban trials, nearly all from one research group tied to the maker Dalmer, reported striking lipid effects — LDL down 20–29%, HDL up 8–15% at 10–20 mg/day. But that consistency is itself suspicious, and rigorous independent trials told a different story: a 143-patient German multice

Polydextrose

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Synthetic, low-calorie glucose polymer (E1200) that acts as a gently fermented soluble fiber — bifidogenic and modestly satiating, with thin clinical-outcome data. — Polydextrose (PDX, E1200) is a synthetic, randomly branched glucose polymer made by acid-condensing glucose with sorbitol and citric acid; it largely resists digestion in the small intestine and is slowly, partially fermented along the whole colon, yielding roughly 1 kcal/g. Randomized crossover studies show it is

Polypodium leucotomos

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Oral fern antioxidant that boosts skin's UV tolerance — Polypodium leucotomos extract (marketed as Fernblock) is an oral antioxidant from a tropical fern, rich in phenolic acids. Human studies show it can raise the minimal erythema dose (MED) and reduce UV-induced erythema, indicating modest systemic photoprotection. It raised the UV threshold for provoking polymorphic light eruption in an open study, and a randomized melasma trial found it modestly improved pigmentation when

Pomegranate

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Polyphenol-rich arils with modest blood-pressure benefit — Human evidence for pomegranate is strongest for blood pressure: pooled randomized-trial meta-analyses report systolic reductions of roughly 5–8 mmHg and smaller diastolic effects, with greater benefit in people with elevated baseline pressure. Meta-analyses also show reductions in inflammatory and oxidative-stress biomarkers (hs-CRP, IL-6, TNF-alpha) and a small increase in HDL cholesterol, though effects on total chol

Pomelo

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Largest citrus, vitamin C and flavonoid rich — Pomelo is an exceptional dietary source of vitamin C, with one cup of sections supplying well over a day's requirement (about 129% DV), and it delivers citrus flavonoids (naringin, narirutin, naringenin) plus modest potassium and fiber. Large prospective cohorts and meta-analyses show higher citrus and total fruit intake is associated with modestly reduced cardiovascular disease and ischemic stroke risk (roughly 9-12% for citru

Potassium

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The intracellular electrolyte that counters sodium and supports blood pressure — Potassium is the principal intracellular cation, essential for membrane potential, nerve conduction, muscle contraction (including the heart), and fluid/acid-base balance. Frank dietary deficiency is rare, but low intake combined with high sodium contributes to hypertension, and hypokalemia (often drug- or loss-induced) causes weakness, arrhythmia, and cramps. In people with hypertension, increasi

Potassium Sorbate

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The most widely used "soft" preservative — keeps mold and yeast out of cheese, wine, and baked goods — Potassium sorbate (E202) is the potassium salt of sorbic acid, a near-flavorless antimicrobial preservative that suppresses molds, yeasts, and many bacteria. In water it dissociates to active sorbic acid, working best at pH below ~6. It is one of the most widely used food preservatives worldwide, FDA GRAS and EU-approved, and is metabolized like a fatty acid (beta-oxidized to

potato

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Potassium- and vitamin-C-rich staple whose health effect hinges almost entirely on how it is cooked — The potato is a starchy tuber that is nutrient-modest but a meaningful source of potassium, vitamin C and vitamin B6, with no fat and a useful 3 g of fibre per boiled medium tuber. The strongest human evidence — large US cohorts (NHS, NHS II, HPFS; 205,107 adults) pooled in a 2025 BMJ analysis — shows that the diabetes risk attributed to potatoes is driven almost entirely by Fre

PQQ

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Redox cofactor marketed for mitochondria, memory and energy. — PQQ is a quinone redox cofactor found in trace amounts in foods like fermented soy, kiwi and human milk. It is sold as a 'mitochondrial' nootropic and anti-aging aid. The human evidence is thin: small randomized trials (typically 20 mg/day of the disodium salt for 8–12 weeks) report modest improvements in composite and verbal memory and in selective attention, mainly in middle-aged and older adults, plus reduced

Probiotics

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Live microbes for gut balance — strain matters. — Probiotics are live microorganisms that can confer health benefits — but effects are highly strain- and condition-specific. The strongest evidence is for preventing antibiotic-associated and infectious diarrhea and easing some IBS symptoms. Generic 'gut health' or immunity claims are far weaker. Benefits rarely persist after stopping, and a strain proven for one use may do nothing for another.

Prune (Dried Plum)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Fibre-rich dried plum for gut and bone health — The strongest human evidence for prunes is in gastrointestinal function: randomized trials and a systematic review show ~50 g/day improves stool frequency and consistency in chronic constipation, outperforming an equal fibre dose of psyllium. A growing body of RCT evidence (notably the 12-month Prune Study) indicates 50-100 g/day helps preserve hip and total-body bone mineral density in postmenopausal women, though a 2026 meta-an

Psyllium (Fiber)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Soluble viscous fiber with strong evidence for lowering LDL cholesterol, improving glycemic control, and relieving constipation. — Psyllium is a soluble, gel-forming fiber derived from the husk of Plantago ovata seeds and is the active ingredient in products such as Metamucil. It is one of the best-evidenced dietary supplements: meta-analyses of randomized controlled trials consistently show it lowers LDL cholesterol, improves blood-glucose control, and relieves chronic constipa

Pterostilbene

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A blueberry stilbene marketed as a better-absorbed resveratrol. — Pterostilbene is a naturally occurring stilbene found in blueberries and grapes, structurally a dimethylated analog of resveratrol with markedly higher oral bioavailability (roughly 80% vs 20% in rats). It is sold as an anti-aging supplement on the strength of preclinical sirtuin/antioxidant activity, but human data are thin. In the only stand-alone RCT (80 adults with high cholesterol), 125 mg twice daily lo

Pulasan

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Rambutan's sweeter, lab-curious tropical cousin — Pulasan is a Southeast Asian relative of rambutan whose edible aril is sweet, watery, and a modest source of vitamin C (~14–24 mg/100 g per Indonesian agronomic surveys). Virtually all of its purported health properties come from in vitro work on the inedible peel, leaf and seed, not the pulp: peel methanol extract is powerfully antioxidant and rich in phenolics and hydrolyzable tannins, and an aqueous rind fraction triggere

pumpkin

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-calorie, beta-carotene powerhouse whose seeds are the best-studied part for prostate and urinary health. — Pumpkin flesh is very low in calories yet exceptionally rich in provitamin-A carotenoids (beta-carotene, alpha-carotene, lutein/zeaxanthin), delivering well over a day's vitamin A in a single cup. The strongest human evidence centers on pumpkin seed oil/extract: randomized and controlled trials show modest improvements in lower-urinary-tract symptoms of benign prost

Pycnogenol (Pine Bark)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Pine-bark flavonoids for firmer, more hydrated skin — Pycnogenol is a standardized, single-company branded extract of French maritime pine bark rich in procyanidin flavonoids that act as antioxidants. Small trials report modest improvements in skin elasticity and hydration alongside increased collagen-I and hyaluronic-acid-synthase gene expression. In melasma, an early single-arm trial and a later placebo-controlled RCT (alongside standard triple cream + sunscreen) reported

Quercetin

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Plant flavonoid with a modest, dose-dependent blood-pressure effect. — Quercetin is a flavonoid found in onions, apples, tea and capers, sold as an antioxidant, anti-inflammatory and immune supplement. The most reproducible human finding is blood pressure: pooled RCTs report a systolic reduction of about 1.9–3.0 mmHg, seen mainly at doses ≥500 mg/day. A small crossover trial found 500 mg/day lowered plasma uric acid by ~26 µmol/L in pre-hyperuricaemic men. Effects on C-reactiv

radish

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A crisp, peppery cruciferous root—low-calorie, vitamin-C-rich, and a source of glucosinolate-derived isothiocyanates. — Radish is a low-energy cruciferous vegetable whose signature bioactives are glucosinolates—chiefly glucoraphenin and glucoraphasatin—that hydrolyze to the isothiocyanate sulforaphene, a phase-2 detoxification-enzyme inducer related to broccoli's sulforaphane. Direct human RCT evidence on radish itself is limited, so the strongest support comes from cruciferou

Rambutan

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Hairy tropical fruit with modest vitamin C and polyphenol-rich peel — Rambutan flesh is a low-fat tropical fruit whose best-documented nutritional role is as a modest source of vitamin C, fiber, copper and manganese. The great majority of its purported health effects (antioxidant, antidiabetic, antimicrobial, antiviral, anti-aging) come from polyphenol-rich peel and seed extracts studied in vitro and in rodent models, not from eating the fruit. For example, rambutan peel ph

Raspberry

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Fibre-dense berry rich in ellagitannins and anthocyanins — Human evidence for red raspberry is genuinely promising but still preliminary. A small double-blind crossover RCT (10 healthy men) showed dietary-achievable amounts acutely improve flow-mediated dilation for up to 24 hours, with the effect tracking urolithin metabolites from ellagitannins. A crossover RCT in adults at risk for diabetes found 125-250 g attenuates postprandial glucose and insulin, and pooled meta-anal

Raspberry Ketones

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A TV-famous 'fat burner' with no human evidence. — Raspberry ketones are aroma compounds that shot to fame after a TV endorsement as a 'miracle' fat burner. The hype rests on cell-culture and rodent studies using doses far beyond what any human takes. There are essentially no controlled human trials showing weight loss from raspberry ketones alone. The compound sold is almost always synthetic, not extracted from raspberries.

Red Clover

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Isoflavone herb marketed for hot flushes; trials are inconsistent. — Red clover is a phytoestrogen-rich legume whose isoflavones (mainly biochanin A and formononetin) weakly bind estrogen receptors, which is why it is sold for menopause. Evidence is genuinely split. The 2013 Cochrane review of phytoestrogens found no significant difference between red clover (Promensil) and placebo for hot flushes, while later meta-analyses found a small reduction of roughly 1.7–2 fewer flushes p

Red Grape

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Polyphenol-rich berries with modest cardiometabolic signals — Human evidence for red grapes rests mainly on whole-grape and grape-product RCTs plus large prospective cohorts. Meta-analyses of randomized trials show a small but significant fall in systolic blood pressure (around 3 mmHg) with grape products, with whole forms (powder, raisins) outperforming juice, but no consistent effect on diastolic pressure or endothelial markers. In the Nurses' Health and Health Professionals

Red Yeast Rice

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A natural statin source that lowers LDL cholesterol, but with statin-grade risks and wildly inconsistent dosing. — Red yeast rice is rice fermented with the mold Monascus purpureus, which produces monacolin K, a molecule chemically identical to the prescription statin lovastatin. Through this statin, it reliably lowers LDL cholesterol; meta-analyses of randomized trials report pooled LDL reductions of roughly 28-36 mg/dL, comparable to low-dose statins. The central problem is

Reishi

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. The revered 'mushroom of immortality'. — Reishi (Líng Zhī) has been prized in TCM for longevity and calm for over two millennia. Its polysaccharides and triterpenes show immunomodulating and antioxidant activity in lab studies. A Cochrane review concluded reishi may enhance immune response when used alongside conventional cancer treatment but is not a substitute for it. Traditional use for restful sleep and stress has only thin human support so far.

Resistant Maltodextrin (Soluble Corn Fiber)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A non-viscous, well-tolerated soluble fiber that blunts post-meal glucose, feeds bifidobacteria, and boosts calcium absorption. — Resistant maltodextrin (RMD), marketed as soluble corn fiber and under brand names such as Fibersol-2 and Promitor, is a low-viscosity, enzyme-resistant glucose polymer made by controlled heat/acid treatment of corn or wheat starch. It is highly fermentable yet largely non-gelling, so unlike viscous fibers (psyllium, beta-glucan) its main human-tria

Resistant Starch

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Fermentable starch that resists small-intestine digestion, feeds butyrate-producing gut bacteria, and modestly improves fasting glucose and insulin sensitivity. — Resistant starch (RS) is starch that escapes digestion in the small intestine and is fermented in the colon, where it acts as a prebiotic. The main dietary/supplement forms are RS2 (raw/native granular starch such as high-amylose maize "Hi-maize" and green/unripe banana), RS3 (retrograded starch formed when cooked st

Resveratrol

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Red-wine polyphenol with big longevity claims and modest, inconsistent human data. — Resveratrol is a polyphenol (stilbene) found in grapes, red wine, peanuts, and Japanese knotweed that became famous through preclinical studies suggesting it activates sirtuins and mimics caloric restriction. Despite roughly 200 human trials across more than 24 indications, there is currently no conclusive clinical evidence to recommend it for any specific condition, and none of the popular human

Rhino Horn

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. Keratin — like fingernails — with no medicinal value. — Rhino horn is essentially keratin, the same protein as hair and fingernails. A pharmacological study decades ago found no medicinal value, and recent analyses even detected toxic elements such as arsenic and lead in samples. Despite this, persistent demand — fueled by modern myths it never traditionally held, like cancer cures and aphrodisiac claims — drives relentless poaching. Trade is banned worldwide under CITES.

Rhodiola Rosea

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Arctic root adaptogen for fatigue and mental stamina. — Rhodiola is a high-altitude adaptogen traditionally used to combat fatigue and altitude stress. Several small RCTs show reduced mental and physical fatigue, improved concentration under stress, and modest antidepressant effects. Study quality is variable and effect sizes inconsistent, keeping evidence at a preliminary tier. It is often taken in the morning due to mild stimulating effects.

romaine-lettuce

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A crisp, ultra-low-calorie leafy green delivering outsized vitamin K, vitamin A, folate, and the eye-protective carotenoids lutein and zeaxanthin. — Romaine is a nutrient-dense, water-rich leafy green: a single shredded cup is roughly 8 kcal yet supplies meaningful vitamin K, provitamin-A carotenoids, and folate. As one of the higher-nitrate leafy greens, it shares the bioactive profile (dietary nitrate, lutein/zeaxanthin, vitamin K, folate) tied in human studies to lower card

Royal Jelly

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Bee-secreted tonic with early menopause & cholesterol hints. — Royal jelly is the secretion worker bees feed to queen larvae, sold as a vitality and anti-aging tonic. Small randomized trials report reduced menopausal symptoms and modest improvements in cholesterol, and lab work shows antioxidant activity. The human evidence base is small and preliminary, however, and the more sweeping anti-aging claims are unproven. Its most important caveat is allergy risk.

Saccharin

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The original artificial sweetener — once feared, now cleared — Saccharin (E954) is the oldest synthetic non-nutritive sweetener, roughly 300-400 times sweeter than sucrose, sold to consumers as Sweet'N Low and used in diet beverages, tabletop packets, baked goods and pharmaceuticals. After 1970s rat studies linked very high doses to bladder tumors, the U.S. required a warning label, but the mechanism was later shown to be specific to rat urinary physiology and not relevant to

Saccharomyces boulardii

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The probiotic yeast with the strongest evidence for preventing antibiotic-associated diarrhea — Saccharomyces boulardii CNCM I-745 is a non-pathogenic probiotic yeast (intrinsically resistant to antibacterial antibiotics) with its best-supported indication being prevention of antibiotic-associated diarrhea (AAD): pooled meta-analyses of RCTs show roughly a 50% relative risk reduction (RR ~0.47, 95% CI 0.35-0.63), with a number-needed-to-treat near 10. It also shortens acute infe

Saffron

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Costly spice with antidepressant evidence. — Saffron's carotenoids (crocin) and safranal appear to modulate serotonin. Multiple RCTs and meta-analyses find that 30 mg/day reduces symptoms of mild-to-moderate depression, in some trials comparably to low-dose SSRIs, with fewer side effects. It also shows promise for anxiety and PMS. Most trials are small and short, so it is best viewed as a complementary, not primary, treatment.

Salak (Snake Fruit)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Scaly Indonesian palm fruit rich in polyphenols — Salak is an Indonesian palm fruit whose health reputation rests almost entirely on laboratory and animal data rather than human trials. Pulp and especially peel are rich in phenolic acids (chlorogenic, caffeic, ferulic) and organic acids, giving strong in vitro antioxidant (DPPH/ABTS) and antimicrobial activity. Fruit and seed extracts inhibit alpha-glucosidase and intestinal glucose uptake in vitro and lower blood glucose i

Santol

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tart tropical fruit rich in limonoids — Santol (cotton fruit) is a Southeast Asian Meliaceae fruit eaten fresh, candied, or in preserves; the edible aril is low in calories and a useful source of potassium with modest vitamin C. Essentially all published bioactivity research is preclinical — in vitro assays, isolated-compound chemistry, and a handful of animal models — rather than human trials, so health claims remain hypotheses. The most-studied molecule is koetjapic acid,

Sapodilla (Ciku)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Sweet tropical fruit rich in fiber, polyphenols — Sapodilla is a sweet, energy-dense tropical fruit valued mainly as a source of dietary fiber, vitamin C, copper, and a high concentration of polyphenols (catechin/gallocatechin-type tannins) that give unripe fruit a notably high in-vitro antioxidant capacity. Laboratory and animal studies suggest antioxidant, anti-inflammatory, antibacterial, alpha-glucosidase-inhibiting (antihyperglycemic), and antiproliferative effects, wi

SARMs

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. Unapproved 'research chemicals' sold illegally as supplements. — SARMs are experimental drugs designed to stimulate androgen receptors in muscle. Marketed online as a 'safe, legal' steroid alternative, they are in fact unapproved investigational compounds that the FDA has explicitly warned against. The 'fewer side effects' claim is unproven: trials and case reports show testosterone suppression, adverse lipid changes and drug-induced liver injury. Analyses repeatedly f

Saw Palmetto

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Popular prostate herb that rigorous trials found no better than placebo. — Saw palmetto (Serenoa repens) is an extract of the dwarf palm berry widely sold for benign prostatic hyperplasia and lower urinary tract symptoms, and more recently for hair loss. Although early, mostly small and lower-quality trials reported symptom improvement, larger and more rigorous studies did not confirm a benefit. The NIH-funded CAMUS randomized trial found that even at up to triple the standard do

Schisandra

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. The 'five-flavor berry' adaptogen for liver & stress. — Schisandra (Wǔ Wèi Zǐ) — named for containing all five TCM tastes — is classified as an adaptogen. Its lignans show hepatoprotective and antioxidant activity, and it has been studied (often in Russian and Chinese literature) for stress tolerance, mental performance, and physical endurance. Human trials are small and of variable quality, so benefits remain preliminary.

Sea Buckthorn Berry

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Antioxidant-rich berry tried for cholesterol, dry eye and mucosal health. — Sea buckthorn is a bright-orange berry rich in vitamin C, carotenoids, tocopherols and an unusual omega-7 (palmitoleic) fatty acid. Meta-analyses of randomized trials give a divided picture: two older pooled analyses (11 and 15 RCTs) reported lower triglycerides, total and LDL cholesterol with higher HDL, but the benefit showed up only in people with existing dyslipidemia, and a more recent PRISMA review

Sea Buckthorn Oil

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Omega-7-rich berry oil for dry eye, mucosal and skin support. — Sea buckthorn oil is pressed from the berries (pulp) and seeds of Hippophae rhamnoides and is unusually rich in palmitoleic acid (omega-7), other unsaturated fats, carotenoids and vitamin E. In small double-blind trials, 2 g/day for 3 months blunted the cold-season rise in tear-film osmolarity and eased redness and burning in people with dry eye; 3 g/day modestly improved vaginal epithelial integrity in postmen

Sea Moss (Irish Moss)

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A trendy red seaweed sold as a cure-all, but the sweeping wellness claims have essentially no human evidence — and it carries real iodine and heavy-metal risks. — Sea moss (Chondrus crispus), also called Irish moss, is a red seaweed that became a billion-dollar social-media "superfood" marketed for immunity, thyroid health, gut health, energy, skin, and weight loss. Despite these sweeping claims, a 2024 review found that human clinical data on Chondrus are essentially absen

Seahorse

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. A dried-seahorse 'tonic' with no evidence and high conservation cost. — Dried seahorse is used in TCM for impotence, asthma and as a general 'Yang' tonic. While some reviews note bioactive compounds, there is no scientific evidence dried seahorse delivers the effects claimed. The trade is enormous — tens of millions of seahorses harvested yearly — and many species are now classed as Vulnerable, making this a significant conservation concern.

Selenium

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Essential antioxidant trace mineral with a narrow safe window. — Selenium is an essential trace mineral incorporated as selenocysteine into selenoproteins such as glutathione peroxidases and thioredoxin reductases, which give it antioxidant activity and a role in thyroid hormone metabolism and immune function. Correcting a genuine deficiency clearly benefits health, and in autoimmune (Hashimoto) thyroiditis, 6 months of supplementation modestly reduces TPO antibodies and TSH, wit

Serrapeptase

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Proteolytic enzyme marketed for inflammation, swelling and pain. — Serrapeptase is a proteolytic enzyme originally isolated from silkworm-gut bacteria (Serratia) and sold as an enteric-coated supplement for inflammation, swelling and mucus. Small randomized trials show some real but narrow effects: after impacted third-molar surgery it improved jaw opening and swelling versus placebo, and a 2023 meta-analysis of six trials confirmed a benefit for trismus but not for pain or swell

Shark Cartilage

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. 'Sharks don't get cancer' — they do, and this doesn't cure it. — Shark cartilage was popularized by the myth that sharks don't get cancer (they do) and the idea that anti-angiogenic compounds in cartilage could starve tumors. Controlled clinical trials of shark-cartilage products in cancer patients found no survival or quality-of-life benefit. Beyond debunking a harmful cancer myth, the trade has also contributed to shark population decline.

Shiitake

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Culinary mushroom whose beta-glucans nudge immunity and lipids. — Shiitake (Lentinula edodes) is an edible Asian mushroom rich in beta-glucans, the fibre lentinan, and the cholesterol-modifying compound eritadenine. In a small 4-week RCT, eating 5–10 g of dried shiitake daily increased ex-vivo proliferation and activation of gamma-delta T and NK-T cells, hinting at immune support, though clinical illness was not an endpoint. A double-blind RCT of shiitake bars in people wit

Shilajit

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A mineral-rich Himalayan exudate — buy only purified, tested. — Shilajit is a tar-like exudate that seeps from Himalayan rocks, used in Ayurveda as a rejuvenator. A single proprietary-extract trial reported a ~20% rise in total testosterone over placebo, and lab work suggests fulvic acid has antioxidant and mitochondrial effects — but independent replication is thin and most claims are preliminary. The dominant real-world issue is purity: unpurified products frequently exce

Silica (Horsetail / ch-OSA)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Bioavailable silicon studied for skin elasticity, hair and nails — Silicon is a trace element concentrated in connective tissue, where it is thought to support collagen and glycosaminoglycan cross-linking; orthosilicic acid is its most bioavailable form. A few small double-blind RCTs of choline-stabilized orthosilicic acid (ch-OSA) report modest benefits: Barel 2005 found reduced skin roughness and less hair/nail brittleness, while Wickett 2007 found improved hair tensile s

Slippery Elm

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Mucilage bark traditionally used to soothe throat and gut irritation. — Slippery elm is the inner bark of the North American red elm. Soaked in water it forms a slick mucilage gel, the basis for its traditional use soothing sore throats, coughs and gut irritation. Human data are thin and indirect. A small open-label pilot (n=31) found a constipation-IBS formula containing slippery elm raised bowel-movement frequency ~20% and cut straining, pain and bloating, while a diarrho

Sodium Benzoate

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The workhorse acid-food preservative — safe at intake limits, with a benzene caveat. — Sodium benzoate (E211) is the sodium salt of benzoic acid, one of the oldest and most widely used antimicrobial preservatives. It works only in acidic foods (pH below ~4.5), so it appears mainly in soft drinks, fruit juices, pickles, salad dressings, condiments and acidic sauces, as well as in some pharmaceuticals and cosmetics. It is FDA GRAS, EU-approved, and JECFA-evaluated; regulators co

Sodium Bicarbonate

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Baking soda as a blood buffer for short, all-out efforts. — Sodium bicarbonate (baking soda) is an extracellular buffer: loading the blood with bicarbonate before exercise blunts the acid build-up that limits short, all-out efforts. Meta-analyses report small-to-moderate improvements (effect sizes ~0.3–0.4) in high-intensity tasks lasting roughly 30 seconds to 12 minutes — muscular endurance, 2000-m rowing (~1.4%), Yo-Yo intermittent running, and combat sports — and it benefit

Sodium Nitrite & Nitrate

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Curing salts that keep cured meats safe from botulism and pink — but the processed meat they preserve is an IARC Group 1 carcinogen. — Sodium/potassium nitrite (E250/E249) and sodium/potassium nitrate (E251/E252) are "curing salts" added to processed meats, some fish and certain cheeses to prevent Clostridium botulinum and other spoilage, fix the characteristic pink color and develop cured flavor. They are authorized food additives in the EU and regulated additives in the US (21

Sorbitol

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A slow-absorbed sugar alcohol that's tooth-friendly but laxative at higher doses — Sorbitol (E420) is a six-carbon sugar alcohol (polyol) found naturally in fruits like apples, pears, and prunes and manufactured by hydrogenating glucose. It is widely used as a bulk sweetener, humectant, and texturizer in sugar-free gum, candies, baked goods, toothpaste, and as a pharmaceutical excipient and osmotic laxative. It is FDA-affirmed GRAS (21 CFR 184.1835) and carries an EFSA/JECFA A

Soursop (Graviola)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Creamy tropical fruit with a neurotoxic caveat — Soursop is a low-fat tropical fruit that is a good source of vitamin C, potassium, and fiber, but human evidence for its widely marketed health claims is weak. Most "graviola" research is in vitro or in rodents, where leaf and fruit acetogenins show anticancer, antihypertensive, antidiabetic, and antimicrobial activity. The only notable human trial is a small (n=28 completers) 8-week randomized placebo-controlled study in res

Spermidine

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Diet-derived polyamine that triggers autophagy; promising but unproven. — Spermidine is a naturally occurring polyamine found in wheat germ, soy, aged cheese, mushrooms and legumes, and made by gut bacteria. In animals it extends lifespan by inducing autophagy, the cell's recycling process. Large population cohorts (Bruneck, NHANES) consistently link higher dietary spermidine to lower all-cause and cardiovascular mortality, with hazard ratios around 0.70-0.76 per higher int

spinach

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A nutrient-dense leafy green packed with nitrate, lutein, folate, and a striking dose of vitamin K. — Spinach is among the most studied dietary sources of inorganic nitrate and the macular carotenoids lutein and zeaxanthin. Meta-analyses of randomized trials show dietary nitrate produces dose-dependent reductions in blood pressure and meaningful improvements in endothelial function, while lutein supplementation raises macular pigment optical density in age-related macular degene

Spirulina

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A protein-rich blue-green algae with small, inconsistent effects on cholesterol and blood pressure. — Spirulina is dried biomass of the cyanobacterium Arthrospira platensis, marketed as a protein and antioxidant supplement. Recent meta-analyses of mostly small, short randomized trials suggest it can modestly lower LDL, total cholesterol and triglycerides and produce small blood-pressure reductions, with the largest effects in people who have hypertension or elevated cardiom

St. John's Wort

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A flowering herb with real antidepressant activity for mild-to-moderate depression — and serious, sometimes life-threatening drug interactions. — St. John's Wort (Hypericum perforatum) is a flowering herb whose standardized extracts have demonstrated genuine antidepressant activity for mild-to-moderate depression, performing similarly to placebo-superior SSRIs across multiple randomized trials and meta-analyses, often with fewer side effects and lower dropout rates. Its princi

Starfruit (Carambola)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Crisp tropical star, safe only with healthy kidneys — Starfruit is a low-calorie, water-dense tropical fruit that delivers a useful dose of vitamin C (about a third of the Daily Value per fruit) and insoluble fiber, plus a broad mix of flavonoids and phenolic acids with antioxidant activity in laboratory assays. The most robust human evidence about starfruit, however, concerns harm rather than benefit: dozens of case reports and case series document severe nephrotoxicity an

Stevia (Steviol Glycosides)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Plant-derived zero-calorie sweetener with a reassuring safety record at the ADI — Stevia (steviol glycosides, E960) is a high-intensity, non-nutritive sweetener extracted from the leaves of Stevia rebaudiana Bertoni (or produced by fermentation), 200-400 times sweeter than sucrose with negligible calories. It is authorized in the EU, holds GRAS status for high-purity glycosides in the US, and carries a JECFA/EFSA Acceptable Daily Intake of 4 mg/kg body weight/day (as steviol e

Stinging Nettle

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Root for prostate symptoms; leaf studied for joints and blood sugar. — Stinging nettle is used in two distinct ways: the root for benign prostatic hyperplasia (BPH) and the leaf for blood sugar, allergies and joint pain. The best evidence is for root extract in BPH: a 6-month double-blind RCT in 620 men cut symptom scores from ~19.8 to 11.8 (vs little change on placebo), and a meta-analysis of 5 trials (~1,128 men) found improved symptom scores and urinary flow without affecti

Strawberry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Vitamin C-rich berry with vascular and cognitive signals — Strawberries are a nutrient-dense, low-calorie berry whose strongest, most consistent nutritional credential is being an outstanding source of vitamin C, with useful fibre, potassium and polyphenols. Human evidence for disease-modifying effects is moderate rather than definitive: a meta-analysis of randomised trials found strawberry intervention significantly lowered C-reactive protein and improved total and LDL choles

Strontium

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Bone-seeking mineral with real fracture data — but cardiac safety flags. — Strontium is a calcium-like mineral that deposits in bone and slows resorption. The prescription salt strontium ranelate is the best-studied form: in the 3-year SOTI trial (n=1,649) it reduced new vertebral fractures by 41%, and in TROPOS it cut non-vertebral fractures by 16% and hip fractures by 36% in high-risk women. Network meta-analysis ranks it first for total-hip bone density. However, DEXA overs

Sucralose

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The heat-stable, calorie-free chlorinated sugar in Splenda — Sucralose (E955, sold as Splenda) is a chlorinated derivative of sucrose roughly 600 times sweeter than sugar, used as a zero-calorie, heat-stable sweetener in diet sodas, tabletop packets, baked goods, dairy, and "sugar-free" and pharmaceutical products. It is approved as a food additive worldwide; the FDA (1998-99) set an ADI of 5 mg/kg body weight/day, while JECFA and EFSA set it at 15 mg/kg/day, and EFSA's compre

Sugar Apple (Custard Apple)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Sweet tropical fruit with a neurotoxin caveat — Sugar apple is a nutritious tropical fruit, supplying meaningful vitamin C, fiber, vitamin B6 and potassium per serving, so its core value is as whole-food nutrition. The popular medicinal claims — antidiabetic, antioxidant, lipid-lowering, antihypertensive and anticancer effects — rest almost entirely on in vitro work and rodent studies of leaf, bark or seed extracts, not the edible pulp, and there are essentially no rigorous

Sulbutiamine

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Lipophilic vitamin B1 derivative marketed for fatigue and focus. — Sulbutiamine is a synthetic, fat-soluble derivative of vitamin B1 (two thiamine molecules linked by a disulfide bond) that crosses the blood-brain barrier more readily than thiamine. It is sold in some countries as an anti-asthenic (anti-fatigue) drug and online as a nootropic. The evidence is genuinely mixed. The largest controlled trial, in 326 people with post-infectious fatigue, found a transient day-7 improve

Sulfites

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Sulfur-based preservatives that stop browning and spoilage — but trigger asthma in a sensitive minority — Sulfites (sulfur dioxide and its salts, E220-E228) are antioxidant/antimicrobial preservatives used in wine, dried fruit, processed potatoes, fruit juices and many other foods, releasing SO2 to inhibit browning, oxidation and microbial spoilage. They are permitted in the US (where they remain GRAS for most uses but are banned on raw fruits and vegetables) and the EU. For t

Sulforaphane

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Broccoli-sprout compound that switches on the body's Nrf2 defense genes. — Sulforaphane is an isothiocyanate formed when you chew or crush broccoli and especially broccoli sprouts, where the precursor glucoraphanin meets the enzyme myrosinase. It is a potent activator of the Nrf2 pathway, which switches on antioxidant and detoxification genes. Human trials are broad but uneven. A meta-analysis of 10 small broccoli-sprout trials reported large blood-pressure reductions (systolic ~

Sweet Cherry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Anthocyanin-rich stone fruit with cardiometabolic promise — Sweet cherries (Prunus avium) are a low-energy, water-rich fruit whose polyphenols—especially anthocyanins and hydroxycinnamic acids—drive most of the studied bioactivity. In a 30-day single-blind randomized placebo-controlled trial in obese adults, a dark sweet cherry drink (200 mL twice daily) modestly lowered systolic and diastolic blood pressure and reduced pro-inflammatory IFN-γ, though a pooled meta-analysis of

sweet-corn

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A whole-grain vegetable rich in the macula-protective carotenoids lutein and zeaxanthin. — Sweet corn is botanically a whole grain, and its strongest human-evidence signal comes from its high content of the xanthophyll carotenoids lutein and zeaxanthin, which selectively accumulate in the retinal macula and brain. Cohort meta-analyses link higher dietary lutein/zeaxanthin to lower risk of late (advanced) age-related macular degeneration, and supplementation RCTs (including ARE

sweet-potato

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A beta-carotene powerhouse with clinically demonstrated glycemic and vitamin A benefits. — A single medium baked sweet potato delivers roughly 660 ug RAE of vitamin A (well over a full day's requirement) almost entirely from beta-carotene, plus fiber, potassium and vitamin C. Randomized controlled trials of a standardized white sweet potato extract (Caiapo) show meaningful HbA1c and cholesterol reductions in type 2 diabetes, and effectiveness trials confirm that orange-fleshed s

swiss-chard

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A nitrate- and vitamin K-dense leafy green from the beet family. — Swiss chard is a Beta vulgaris leafy green exceptionally rich in vitamin K, provitamin-A carotenoids, magnesium, and dietary nitrate. The strongest human evidence is indirect and category-level: large prospective cohorts and meta-analyses consistently link green leafy vegetable intake to lower cardiovascular disease, slower cognitive decline, and reduced glaucoma risk, while pooled RCTs of inorganic/dietary nit

Tamarind

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Tangy pod pulp rich in polyphenols and tartaric acid — Human evidence for tamarind is preliminary and dominated by small, short, often single-site trials. A 2025 4-week dose-response exploratory RCT in adults with HIV and high triglycerides (n=50) found that 30% tamarind-pulp juice (600 mL/day) cut triglycerides by about 17% (-39.8 mg/dL), while a 10% dose lowered systolic blood pressure by ~7 mmHg; neither dose changed cholesterol, and the trial was explicitly underpowered

Tart Cherry

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Anthocyanin-rich sour cherry for recovery and sleep — Human evidence for tart cherry is strongest, and meta-analytic, for exercise recovery: pooled RCTs show a moderate benefit for recovery of muscle strength and power and small reductions in soreness and inflammatory markers (CRP, IL-6), though effects on creatine kinase are inconsistent. Small RCTs suggest tart cherry juice/concentrate, a natural source of melatonin, modestly improves sleep duration and efficiency. Trials al

Taurine

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A conditionally essential amino acid with promising aging-related animal data and modest human cardiometabolic effects. — Taurine is a conditionally essential sulfur-containing amino acid abundant in muscle, brain, heart and retina, and is a common ingredient in energy drinks. Interest surged after a 2023 Science study (Singh et al.) showed that taurine levels decline with age across species and that supplementation extended lifespan and healthspan in mice and improved heal

Tianeptine

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. "Gas station heroin" — a mu-opioid agonist sold as a nootropic, with no legitimate supplement use. — Tianeptine is an atypical tricyclic-structured antidepressant licensed at low doses (~37.5 mg/day) in parts of Europe, Asia, and Latin America, but it has never been approved by the FDA for any use and does not meet the legal definition of a dietary ingredient. Although historically described as a glutamatergic/serotonergic modulator, it is now established to be a full

Tiger Bone

Sun, 07 Jun 2026 00:00:00 GMT

No Evidence evidence. No proven benefit; banned to protect endangered tigers. — Tiger bone, often steeped into 'bone wine', was traditionally used for joint and rheumatic complaints. No controlled trials show benefit, and analyses find nothing beyond ordinary collagen and calcium. China removed tiger bone from its official pharmacopoeia in 1993 and trade is banned under CITES — yet demand still drives poaching and large-scale tiger farming, threatening wild tigers with extinction.

Titanium Dioxide

Sun, 07 Jun 2026 00:00:00 GMT

Banned / Harmful evidence. The white pigment Europe banned but the US, UK, Canada and WHO still allow. — Titanium dioxide (E171) is a brilliant-white mineral pigment used to whiten, brighten and opacify foods, supplements and pill coatings — it has no nutritional or flavor role. It sits at the center of a genuine regulatory split: in 2021 EFSA concluded E171 "can no longer be considered safe as a food additive" because a concern for genotoxicity could not be ruled out, leading the EU to ban it i

tomato

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Low-calorie, lycopene-rich fruit-vegetable with modest blood-pressure and lipid benefits. — Tomato is the dominant dietary source of lycopene, a carotenoid concentrated further by cooking and fat (paste, sauce). Meta-analyses of randomized trials show tomato/lycopene supplementation modestly lowers systolic blood pressure and LDL-cholesterol and improves endothelial flow-mediated dilation, while observational data link higher intake to lower prostate-cancer risk and lower card

Tongkat Ali

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Southeast-Asian root studied for stress and vitality. — Tongkat Ali (longjack) is traditionally used for vitality. Small trials report reduced stress hormones and improved tension/wellbeing scores, with some evidence for raised testosterone in deficient or stressed men and improved libido. The literature is small and partly industry-funded, so it remains preliminary. Heavy-metal contamination has been reported in some products — source carefully.

Tremella (Snow Fungus)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Water-binding 'beauty mushroom' with thin but real human data. — Tremella fuciformis is an edible jelly fungus whose gel-like polysaccharides bind water, fuelling its 'natural hyaluronic acid' marketing. The human evidence is genuinely thin. One 8-week RCT in 75 adults with subjective memory complaints found 600–1200 mg/day modestly improved memory-complaint scores and some short-term-memory and executive tasks, mainly at the higher dose. A separate 12-week RCT in 56 overwe

Tribulus Terrestris

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A 'test booster' that mostly fails to raise testosterone. — Tribulus is one of the most popular 'testosterone boosters', but the evidence undercuts the marketing. A systematic review of men found low-quality evidence for erectile function and — importantly — most trials showed no rise in testosterone. Some studies in women report modest improvements in sexual function, but with very low certainty. It is widely sold yet poorly supported for its headline claim.

Triphala

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. A three-fruit blend for digestion and oral health. — Triphala is a cornerstone Ayurvedic formula of three dried fruits, used mainly for digestion. Small trials and animal work support a gentle prokinetic/laxative effect that improves regularity, and a notable clinical finding is that triphala mouthwash matched chlorhexidine for reducing dental plaque and gingivitis. Evidence is mostly from small studies, but it is generally well tolerated.

Turkey Tail (PSK/PSP)

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Immune-modulating mushroom polysaccharides used as a chemotherapy adjuvant in Asia. — Turkey Tail (Trametes versicolor, formerly Coriolus versicolor) is a common bracket fungus whose protein-bound polysaccharides PSK (Krestin) and PSP have been used for decades as immune-adjuvant agents alongside chemotherapy and surgery in Japan and China. The strongest human evidence is in oncology: pooled analyses and a 2022 Cochrane review suggest PSK, added to conventional treatment in

turnip

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Low-calorie cruciferous root rich in vitamin C and glucosinolates. — Turnip is a Brassica root with little turnip-specific clinical trial data; its evidence base rests largely on the broader cruciferous-vegetable literature and on RCTs of its signature bioactive, the glucosinolate-derived isothiocyanate sulforaphane (and glucotropaeolin/gluconasturtiin in turnip). Large prospective cohorts and pooled analyses link higher cruciferous intake to lower total and cardiovascular mor

UC-II (Undenatured Collagen)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Low-dose chicken-cartilage collagen for knee osteoarthritis pain. — UC-II is undenatured type II collagen sourced from chicken sternal cartilage, given at a tiny 40 mg dose. Unlike hydrolysed collagen, it is kept intact so its 3-D epitopes survive digestion and are thought to retrain joint-targeting immune cells (oral tolerance), dampening inflammation. In a 180-day, three-arm RCT (n=191) UC-II cut total WOMAC scores significantly more than placebo (p=0.002) and even outperfor

Urolithin A

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Gut-derived pomegranate metabolite that triggers mitophagy; early trials hint at better muscle endurance. — Urolithin A is a metabolite produced by gut bacteria from ellagitannins found in pomegranate, walnuts, and certain berries, though only some people carry the microbes needed to make it efficiently. Its main mechanism of interest is stimulating mitophagy, the cellular clearance of damaged mitochondria, which has driven its marketing as a longevity and muscle-health sup

Valerian Root

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Traditional sleep herb with inconsistent data. — Valerian is a long-used herbal sleep aid thought to act on GABA signaling. Some trials report modestly improved subjective sleep quality, but results are inconsistent and objective sleep measures often show no significant change. Variable extract standardization contributes to the mixed picture. It may help some people fall asleep but should not be expected to work reliably.

Vanadium

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Trace metal marketed for blood sugar - weak evidence, real toxicity. — Vanadium is a trace element that mimics insulin in test tubes and animals, which fuelled its marketing as a natural diabetes and bodybuilding aid. Small human studies in the 1990s (typically 6-16 patients, 3-6 weeks) reported that 100-300 mg/day of vanadyl sulfate modestly lowered fasting glucose and HbA1c and improved hepatic and muscle insulin sensitivity. But these were uncontrolled or unblinded, and a 2008

Vinpocetine

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Periwinkle-derived brain blood-flow agent; weak evidence, real pregnancy risk. — Vinpocetine is a synthetic molecule derived from vincamine, an alkaloid of lesser periwinkle (Vinca minor). It is a PDE1 inhibitor that widens cerebral vessels and is sold as a memory and focus nootropic. The strongest review, a 2003 Cochrane analysis of three dementia RCTs, judged the cognitive evidence inconclusive and insufficient to support clinical use. A 2022 meta-analysis of four small placebo

Vitamin A (Retinol / Beta-Carotene)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Essential for vision and immunity — lifesaving in deficiency, but harmful when over-supplemented — Vitamin A is a fat-soluble nutrient essential for vision (it forms rhodopsin in the retina), epithelial integrity, immune function, and embryonic development. Deficiency is a leading cause of preventable childhood blindness and raises mortality from infection; supplementation in deficient children cuts all-cause mortality by roughly a quarter (Cochrane/Imdad 2022). In well-nourishe

Vitamin B1 (Thiamine)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The energy-metabolism spark plug — vital when deficient, inert when you're not — Thiamine (vitamin B1) is an essential water-soluble vitamin whose active form, thiamine pyrophosphate, is a coenzyme for pyruvate dehydrogenase, alpha-ketoglutarate dehydrogenase, and transketolase — reactions central to carbohydrate metabolism and ATP production. Deficiency causes beriberi (wet/cardiac and dry/neuropathic forms) and, classically in alcohol-use disorder, Wernicke-Korsakoff syndrome;

Vitamin B12

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Essential for nerves and blood — vital for vegans. — B12 is required for red-blood-cell formation, DNA synthesis, and neurological function. Deficiency causes anemia and potentially irreversible nerve damage, and is common in vegans, older adults, and people on metformin or acid-reducers. Supplementation cleanly reverses deficiency. In replete people, extra B12 does not boost energy despite marketing claims.

Vitamin B2 (Riboflavin)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The flavin cofactor powering cellular energy and redox metabolism — Riboflavin (vitamin B2) is the precursor of the flavin coenzymes FMN and FAD, which are essential for oxidative energy metabolism, the electron transport chain, fatty-acid oxidation, and the metabolism of other micronutrients (folate, vitamin B6, niacin, iron). Frank deficiency (ariboflavinosis) causes angular stomatitis, cheilosis, glossitis, sore throat, normocytic anemia and dermatitis, but is rare in devel

Vitamin B3 (Niacin)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. Essential for NAD/NADP energy metabolism; a powerful but disappointing lipid drug. — Niacin (vitamin B3) is the precursor of NAD+ and NADP+, coenzymes central to hundreds of redox and energy-metabolism reactions; severe deficiency causes pellagra (dermatitis, diarrhea, dementia, and death). Dietary or low-dose supplementation reliably prevents and cures deficiency, which is now rare in fortified-food countries. At pharmacologic doses (1-2 g/day) nicotinic acid markedly raises HD

Vitamin B5 (Pantothenic Acid)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. The coenzyme A vitamin — ubiquitous in food, deficiency almost unheard of — Pantothenic acid (vitamin B5) is the precursor of coenzyme A and acyl-carrier protein, making it essential for fatty-acid synthesis and oxidation, the citric-acid cycle, and synthesis of cholesterol, steroid hormones, and acetylcholine. Because it is present in virtually all plant and animal foods (its name comes from the Greek for "everywhere"), isolated dietary deficiency is exceedingly rare in human

Vitamin B6 (Pyridoxine)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The amino-acid and neurotransmitter coenzyme — essential, but a poor supplement for the well-nourished — Vitamin B6, as the active coenzyme pyridoxal-5'-phosphate (PLP), drives over 100 enzymatic reactions, chiefly in amino-acid metabolism, neurotransmitter synthesis (serotonin, GABA, dopamine), heme synthesis, and homocysteine catabolism. Frank deficiency is rare in isolation but causes microcytic anemia, dermatitis, glossitis, peripheral neuropathy, depression, and seizures (c

Vitamin C

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Classic antioxidant vitamin and collagen cofactor. — Vitamin C is a water-soluble antioxidant essential for collagen synthesis and immune function. Regular supplementation doesn't prevent colds in the general population but modestly shortens their duration. It enhances non-heme iron absorption when taken with meals. Megadoses offer little extra benefit and can cause GI upset and kidney-stone risk in susceptible people.

Vitamin D3

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The 'sunshine' hormone-vitamin for bone and immunity. — Vitamin D regulates calcium absorption and bone mineralization and modulates immune function. Deficiency is widespread, especially in northern latitudes and darker skin. Correcting deficiency clearly benefits bone density and reduces fracture risk (with calcium). Broad supplementation in already-replete people shows little benefit for cardiovascular disease or cancer (VITAL trial), so it is most valuable when blood levels a

Vitamin E (Tocopherol)

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Real antioxidant, but the scar-fading reputation is largely a myth — Vitamin E (alpha-tocopherol) is a genuine lipid-soluble antioxidant that neutralizes reactive oxygen species in skin lipids — the basis of most cosmetic claims. However, its most popular use, topical vitamin E for scars or wound healing, is not supported: the landmark Baumann 1999 RCT found no cosmetic benefit and caused contact dermatitis in about a third of patients. Oral supplementation for skin appearance ha

Vitamin K1 (Phylloquinone)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The clotting and bone-carboxylation vitamin from leafy greens — Vitamin K1 (phylloquinone) is the predominant dietary form of vitamin K and an essential cofactor for the gamma-carboxylation of clotting factors II, VII, IX and X, as well as bone proteins (osteocalcin) and matrix Gla protein. Frank deficiency is rare in healthy adults but causes impaired coagulation and bleeding; it is a real risk in newborns (hemorrhagic disease of the newborn), fat-malabsorption, and with certai

Vitamin K2

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Directs calcium to bone, away from arteries. — Vitamin K2 activates proteins (osteocalcin, matrix Gla protein) that route calcium into bone and away from arterial walls. Observational data link higher K2 intake to less arterial calcification, and some trials show improved bone markers and reduced arterial stiffness. It is frequently paired with vitamin D. Cardiovascular-outcome evidence is still early.

Walnut

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. ALA-rich tree nut with solid RCT evidence for lowering LDL cholesterol — Walnuts have some of the strongest human data among individual tree nuts, though the overall evidence base is best graded moderate. Meta-analyses of randomized controlled trials consistently show that adding roughly an ounce of walnuts a day modestly lowers LDL ('bad') cholesterol, total cholesterol and triglycerides, with little effect on HDL; a 2018 RCT meta-analysis (Guasch-Ferre) and a 2022 dose-respo

watercress

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A peppery, near-zero-calorie cruciferous green that delivers an outsized hit of vitamin K, vitamin C and the carcinogen-detoxifying isothiocyanate PEITC. — Watercress is a nutrient-dense cruciferous leaf whose signature bioactive, phenethyl isothiocyanate (PEITC, from gluconasturtiin), has been tested in human trials. A randomized crossover study showed 85 g/day of raw watercress for 8 weeks cut lymphocyte DNA damage and roughly doubled plasma lutein, and randomized phase-2 tr

Watermelon

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Hydrating summer fruit rich in citrulline and lycopene — Watermelon is best known among fruits for its L-citrulline content, which the body converts to L-arginine to support nitric-oxide-mediated vasodilation. A 2023 meta-analysis of 9 randomized trials found watermelon consumption significantly lowered systolic blood pressure and improved total cholesterol and LDL, though it unexpectedly raised fasting blood glucose. A 2025 meta-analysis of L-citrulline/watermelon trials in m

Wax Apple

Sun, 07 Jun 2026 00:00:00 GMT

Preliminary evidence. Crisp, watery tropical fruit rich in polyphenols — Wax apple (Syzygium samarangense), also called java/rose apple or jambu air, is a very watery, low-calorie tropical fruit (~25 kcal/100 g) valued more as a refreshing, hydrating snack than as a dense nutrient source. Laboratory and rodent studies show its leaf and fruit polyphenols (flavonols such as myricetin/myricitrin, C-methylated chalcones, and condensed/ellagitannins) have antioxidant, antihyperglycemic, anti-inflamma

Wheat Bran (Insoluble Fiber)

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. The classic insoluble roughage: a proven stool-bulking, transit-accelerating cereal fiber — Wheat bran is the fibrous outer layer of the wheat kernel (Triticum aestivum), composed predominantly of poorly-fermentable insoluble fiber (mainly arabinoxylan and cellulose). Its strongest, regulator-backed evidence is mechanical: meta-analyses and the EFSA confirm it reliably increases fecal bulk and accelerates intestinal transit, making it a first-line bulking agent for constipation.

Wheat Dextrin (Benefiber)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A tasteless, fully soluble wheat fiber (Benefiber) with real prebiotic and glycemic effects but little proof it relieves constipation. — Wheat dextrin is a soluble, non-viscous, highly fermentable fiber made by heat- and acid-treating wheat starch; it is the active ingredient in Benefiber and is closely related to the resistant dextrin NUTRIOSE used in most clinical trials. The strongest randomized-trial evidence is metabolic: meta-analyses show modest improvements in fasting

White Willow Bark

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Aspirin's botanical ancestor, used for back and joint pain. — White willow bark is the plant from which salicin — the precursor of aspirin's active ingredient — is derived. Its best evidence is for acute flares of chronic low-back pain: in a 210-patient RCT, 39% of people on 240 mg salicin/day were pain-free in the final week versus 6% on placebo, and a Cochrane review rated this 'moderate' evidence, with one trial showing rough parity to rofecoxib. For osteoarthritis the pict

white-mushroom

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Low-calorie umami fungi rich in ergothioneine, copper, selenium, and B vitamins. — White button mushrooms (Agaricus bisporus) are very low in calories yet supply potassium, copper, selenium, B vitamins, and the antioxidant amino acids ergothioneine and glutathione. Pooled observational evidence links higher mushroom intake to modestly lower risks of total cancer, all-cause mortality, and cognitive impairment, and randomized trials show UV-exposed mushrooms raise serum 25-hydro

Xanthan Gum

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Microbial fermentation gum that thickens and stabilizes — reassuring safety at dietary levels, with a real preterm-infant caution — Xanthan gum (E415) is a high-molecular-weight polysaccharide produced by fermenting sugars with the bacterium Xanthomonas campestris, used as a thickener, stabilizer, and emulsion/suspension agent across sauces, dressings, gluten-free baked goods, dairy, beverages, and dysphagia fluid thickeners. It is FDA GRAS (21 CFR 172.695), and both JECFA and

Xylitol

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. Tooth-friendly sugar alcohol with an emerging cardiovascular question — Xylitol (E967) is a five-carbon sugar alcohol (polyol) naturally present in fruits, vegetables and birch/corn fibre and produced industrially as a bulk sweetener with roughly the sweetness of sucrose but ~40% fewer calories (≈2.4 kcal/g) and a low glycemic index. It is GRAS in the US and authorised in the EU, with JECFA assigning an ADI "not specified" (the safest category). Human evidence is genuinely mixed:

Xylooligosaccharides (XOS)

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. A low-dose, potently bifidogenic prebiotic fiber — effective microbiome shifts at just 1-4 g/day — Xylo-oligosaccharides (XOS) are short chains of xylose sugars derived from plant hemicellulose (arabinoxylan) that resist digestion and are selectively fermented in the colon. Their best-documented effect is bifidogenic: small human RCTs and crossover studies consistently show XOS raises fecal Bifidobacterium at unusually low doses (1.4-8 g/day), often more efficiently than inuli

Yohimbe / Yohimbine

Sun, 07 Jun 2026 00:00:00 GMT

Mixed evidence. A stimulant aphrodisiac with real cardiovascular danger. — Yohimbe bark contains yohimbine, which older trials found more effective than placebo for erectile dysfunction — but the American Urological Association advises against it given limited evidence and safety concerns. There is no good evidence for weight loss. Crucially, supplements are notoriously mislabeled (wildly variable yohimbine content), and the compound can cause serious cardiovascular and neurological effects.

Zinc

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Essential mineral for immunity, healing, and hormones. — Zinc is essential for immune cell function, protein synthesis, and wound healing. Zinc lozenges started within 24 hours can shorten the common cold by roughly a day. Deficiency impairs immunity and is common in older adults and vegetarians. Chronic high intake interferes with copper absorption, so megadosing is discouraged.

Zinc Carnosine

Sun, 07 Jun 2026 00:00:00 GMT

Moderate evidence. Mucosa-protecting zinc complex for ulcers and gut-lining repair. — Zinc carnosine (polaprezinc) is a chelate of zinc and L-carnosine that adheres to damaged mucosa, where it acts as an antioxidant and stimulates repair. It is an approved gastric-ulcer drug in Japan and South Korea. In a multicentre RCT, 8 weeks of 150 mg/day matched rebamipide for ulcer healing (~81% effective). A meta-analysis of RCTs found adding it to standard triple therapy roughly doubled H. pylori eradic

zucchini

Sun, 07 Jun 2026 00:00:00 GMT

Strong evidence. A low-calorie, high-water summer squash that adds potassium, fiber, and vitamin C to the plate. — Zucchini itself has not been the subject of dedicated clinical trials; the strongest human evidence comes from the food groups and nutrients it contributes to. Higher fruit-and-vegetable and dietary-fiber intakes are robustly linked in dose-response meta-analyses to lower all-cause and cardiovascular mortality, and increasing potassium intake significantly lowers blood pressure in r