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.
Read the evidenceThe 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.
Everyday Benefits
Mullein Drops: What 10:1 Means, and What It Leaves Out
Europe's only mullein monograph covers one preparation, and it is not drops. Here is what an extract ratio tells you, and the two things a label needs beside it.
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Brain & Focus
Valerian Root for Sleep: 60 Studies, and Why They Disagreed
The sleep guideline suggests clinicians not use valerian. A 2024 umbrella review found no efficacy evidence. A 2020 meta-analysis of 60 studies says why.
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Energy & Longevity
Lutein and Zeaxanthin for Eyes: 29% vs 31%, and P Was .12
AREDS2 randomised 4,203 people. Lutein missed significance on the primary outcome, omega-3 did nothing at all at P=.70, and beta carotene left with 23 lung cancers.
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Energy & Longevity
TMG Supplement: Homocysteine Fell 20%, LDL Rose 0.36 mmol/L
6 g a day cut homocysteine 20% in six weeks and raised LDL by 0.36 mmol/L in the same group's pooled trials. The number the capsule label does not mention.
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Everyday Benefits
Berberine Supplements: 9 of 15 Failed a Basic Potency Test
Assayed US products averaged 75% of their label claim, one as low as 33%, and price predicted nothing. What that does to the dose you think you take.
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Brain & Focus
Glycine for Sleep: 11 People, 2 Nights, and the Company That Sells It
The follow-up trial analyzed seven men, all employees of the company that makes glycine. What the sleep evidence really shows, and what it measurably did not.
Read the evidenceHow 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.
