The evidence desk for supplements

What the trials actually found.

Vitamins, minerals and supplements, with the study, the sample size and the journal behind every claim.

Vitamin D softgel capsules beside a glass vial and syringe, with salmon, eggs and cheese on a bright surface

Vitamins

Vitamin D Shots vs Pills: Which One Do You Actually Need?

Vitamin D shots and pills both raise your levels, but they are not interchangeable. Who actually needs an injection, and why steady daily dosing beats mega-doses.

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A glass jar of white cream topped with a milk thistle flower head, beside a white dish of seeds on a marble windowsill

Everyday Benefits

Milk Thistle for Skin: 12 Studies Used a Cream, 3 Used a Pill

Of the human skin studies of milk thistle we found, only 3 gave it by mouth. And just 5 of 473 US milk thistle labels claim a skin benefit at all.

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Pale yellow softgels and small tablets on a linen cloth beside a glass of water by a window

Brain & Focus

Alpha-Lipoic Acid for Nerve Pain: The Doses and Routes Trials Used

The positive trials mostly gave it by IV drip for 3 weeks. The 4-year, 600 mg capsule trial missed its main goal. 189 of 242 US labels list less than 600 mg.

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Dandelion plants pulled up with their roots and soil, lying on a weathered wooden table by a window

Gut & Digestion

Dandelion Root Extract: 0.5 g to 40 g of Root a Day, by Label

The EU's review found no clinical studies of dandelion root and advises against it in liver disease. 28 of 82 US labels we read promote it for the liver.

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Abstract illustration of two capsules on a balance beside an unlabelled amber bottle, in yellow and ink-blue tones

Everyday Benefits

Thorne Berberine Review: 1,000 mg per Serving, About 600 mg Berberine

Since 2024 the 2-capsule serving is 450 mg berberine HCl plus 550 mg phytosome, and only about a third of the phytosome is berberine. The math, checked.

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A round yellow disc, scattered yellow powder and a white plate holding a pool of yellow liquid on pale linen

Everyday Benefits

Berberine Patches: Each Holds 7-9 mg, the Trials Used 1,500 a Day

We found no human study of berberine absorbed through skin. Rat skin let through trace amounts, and US law defines a supplement as something you swallow.

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Overhead still life of colourful dried fruit pieces on a clay platter on a pale linen cloth, with a wooden spoon

Everyday Benefits

Balance of Nature Review: A 10-Calorie Dose Once Labeled 5 Servings

A 2022 Balance of Nature label called three capsules the equivalent of over 5 servings of fruit. Today's label lists 10 calories. We read the FDA case too.

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How we decide what to recommend

Primary sources only. PubMed, NIH, and position stands, linked so you can check us.
Honest effect sizes. We report how much something helps, including “barely.”
One disclosed recommendation. At most one clearly-marked buying option per article, only if it’s worth it.

Read our editorial standards

Everyday Benefits