Evidence

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Every grade on this site traces to a record here. These are the studies and reviews we actually store — citation, design, participants, effect, and limitations. One page per record.

How to read a grade

Ashwagandha

• BB — one solid RCT or consistent meta-analytic signal Meta-analysis of 12 RCTs of ashwagandha on stress and anxiety-scale scores, 2022 Stress 2022
• B Lopresti AL, 2019 Stress 2019
• B Salve J, 2019 Stress 2019
• B Langade D, 2019 Sleep 2019
• B Chandrasekhar K, 2012 Stress 2012

Beta-alanine

• AA — multiple human RCTs Saunders B, 2017 Endurance 2017
• A Trexler ET, 2015 Endurance 2015
• A Hobson RM, 2012 Endurance 2012
• B Hill CA, 2007 Endurance 2007

BPC-157

• DD — animal or in-vitro only Narrative review of BPC-157 preclinical literature (rodent tendon, 2018 Joint health 2018

Caffeine

• A Guest NS, 2021 Endurance 2021
• A Grgic J, 2018 Strength & muscle 2018
• A Ganio MS, 2009 Endurance 2009
• B McLellan TM, 2016 Focus 2016
• B Drake C, 2013 Sleep 2013

Citrulline malate

• B Rhim HC, 2020 Strength & muscle 2020
• B Trexler ET, 2019 Endurance 2019
• B Suzuki T, 2016 Endurance 2016
• B Pérez-Guisado J, 2010 Strength & muscle 2010

Collagen peptides

• B García-Coronado JM, 2019 Joint health 2019
• B König D, 2018 General coverage 2018
• B Zdzieblik D, 2015 Strength & muscle 2015
• B Clark KL, 2008 Joint health 2008

Creatine monohydrate

• A Lanhers C, 2017 Strength & muscle 2017
• A Kreider RB, 2017 Strength & muscle 2017
• A Chilibeck PD, 2017 Strength & muscle 2017
• A Lanhers C, 2015 Strength & muscle 2015
• B Avgerinos KI, 2018 Focus 2018

Glucosamine + chondroitin

• B Hochberg MC, 2016 Joint health 2016
• B Reichenbach S, 2007 Joint health 2007
• B Clegg DO, 2006 Joint health 2006
• B Towheed TE, 2005 Joint health 2005

Glycine

• CC — human observational or small pilots Bannai M, 2012 Sleep 2012
• C Yamadera W, 2007 Sleep 2007
• C Inagawa K, 2006 Sleep 2006

L-theanine

• B Hidese S, 2019 Stress 2019
• B Giesbrecht T, 2010 Focus 2010
• B Haskell CF, 2008 Focus 2008
• C Nobre AC, 2008 Focus 2008

Magnesium glycinate

• B Mah J, 2021 Sleep 2021
• B Zhang X, 2016 Heart & metabolic 2016
• B Abbasi B, 2012 Sleep 2012
• C Boyle NB, 2017 Stress 2017

Melatonin

• A Ferracioli-Oda E, 2013 Sleep 2013
• A Brzezinski A, 2005 Sleep 2005
• A Herxheimer A, 2002 Sleep 2002
• B Costello RB, 2014 Sleep 2014
• B Zhdanova IV, 2001 Sleep 2001

NMN (nicotinamide mononucleotide)

• C Yoshino M, 2021 Heart & metabolic 2021
• C Irie J, 2020 General coverage 2020

Omega-3 (EPA/DHA)

• A Skulas-Ray AC, 2019 Heart & metabolic 2019
• B Bhatt DL, 2019 Heart & metabolic 2019
• B Smith GI, 2015 Strength & muscle 2015
• B Miller PE, 2014 Heart & metabolic 2014
• B Goldberg RJ, 2007 Joint health 2007

Rhodiola rosea

• B Olsson EM, 2009 Stress 2009
• B Darbinyan V, 2000 Stress 2000
• C Noreen EE, 2013 Endurance 2013
• C Spasov AA, 2000 Focus 2000

Vitamin D3

• A Manson JE, 2019 Heart & metabolic 2019
• A Tripkovic L, 2012 General coverage 2012
• B Beaudart C, 2014 Strength & muscle 2014
• B Murad MH, 2011 General coverage 2011
• C Forrest KY, 2011 General coverage 2011

Zinc picolinate

• B Hemilä H, 2017 General coverage 2017
• C Wessells KR, 2012 General coverage 2012
• C Prasad AS, 1996 General coverage 1996
• C Barrie SA, 1987 General coverage 1987