Evidence Library
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Plain-language guides to every supplement we use. What the evidence actually says, what it doesn't, and how to dose each one. No affiliate links. No hype.
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Goal hub · 8 picks
for Sleep
Magnesium glycinate, melatonin, glycine, and l-theanine — the supplements with the strongest research for sleep onset and quality, and how to combine them.
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Goal hub · 8 picks
for Focus & Mental Clarity
L-theanine, lion's mane, omega-3, alpha-GPC, caffeine — the nootropics with real evidence for focus, working memory, and mental clarity under load.
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Goal hub · 8 picks
for Energy
Creatine, B-complex, iron, CoQ10, caffeine — the compounds with direct evidence for cellular energy production, mitochondrial health, and afternoon-slump resistance.
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Goal hub · 7 picks
for Stress & Anxiety
Ashwagandha, l-theanine, magnesium glycinate, rhodiola — evidence-backed adaptogens and calming compounds for chronic stress and day-to-day anxiety.
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Goal hub · 7 picks
for Immunity
Vitamin D, zinc, vitamin C, and quercetin — the supplements with the strongest research for immune function and respiratory illness prevention.
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Goal hub · 7 picks
for Muscle Growth
Creatine, protein, beta-alanine, HMB, and BCAA — the supplements with meaningful evidence for strength, hypertrophy, and training recovery.
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Goal hub · 8 picks
for Longevity
CoQ10, omega-3, NMN, NR, resveratrol, spermidine — the compounds with the strongest preclinical and emerging human data for healthspan.
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Goal hub · 7 picks
for Gut Health
Probiotics, prebiotics, digestive enzymes, psyllium, peppermint — the compounds with real evidence for digestion, regularity, and gut-brain axis support.
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Goal hub · 7 picks
for Heart Health
Omega-3, CoQ10, vitamin K2, magnesium, NAC — the compounds with solid evidence for cholesterol, blood pressure, arterial health, and post-statin muscle symptoms.
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Goal hub · 6 picks
for Joint Health
Collagen, curcumin, omega-3, and boron — the compounds with human trial evidence for joint pain, inflammation, and connective-tissue repair.
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Goal hub · 6 picks
for Skin Health
Collagen, vitamin C, omega-3, vitamin E — the compounds with research-backed effects on skin hydration, elasticity, and photodamage resilience.
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Goal hub · 8 picks
for Brain Health
Omega-3, creatine, lion's mane, phosphatidylserine, bacopa — the supplements with the strongest research for memory, processing speed, and long-term brain health.
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Head-to-head comparisons
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Magnesium Glycinate vs Magnesium Citrate
Magnesium glycinate vs citrate — glycinate is gentler and favours sleep and nervous-system support; citrate is cheaper and doubles as a mild laxative.
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Creatine Monohydrate vs Creatine HCl
Creatine monohydrate vs HCl — monohydrate has 30+ years of data and costs ⅕ as much; HCl dissolves better and may ease initial water retention but lacks replicated data.
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Vitamin D3 (cholecalciferol) vs Vitamin D2 (ergocalciferol)
Vitamin D3 vs D2 — D3 raises blood levels more reliably and longer-lasting; D2 is vegan-friendly and still effective but at higher doses.
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NMN (Nicotinamide Mononucleotide) vs NR (Nicotinamide Riboside)
NMN vs NR — both raise NAD+; NR has the larger human trial set, NMN has faster-rising mechanistic data. Most differences disappear at equal cellular uptake.
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L-Theanine vs Ashwagandha
L-theanine vs ashwagandha — l-theanine is an acute calm-and-focus tool (30 min onset); ashwagandha is a chronic cortisol-regulation adaptogen (4+ weeks to full effect).
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Fish Oil vs Algae Oil
Fish oil vs algae oil — same EPA/DHA in the end. Algae is vegan-friendly and lower in contaminants; fish oil is cheaper per gram of EPA.
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Melatonin vs Magnesium Glycinate
Melatonin vs magnesium glycinate — melatonin shifts sleep timing; magnesium glycinate deepens sleep quality. Most people benefit from picking the right one, not both.