Ingredient verdicts · not brand reviews
Evidence, safety, and hype - in one glance per ingredient.
Editorial scores and plain write-ups. Built for quick orientation, not checkout hype.
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Popular supplements
Strong overall scores in our model. Still open the hub for limits and dosing.
Creatine
90One of the most studied ergogenic aids; strongly supports high-intensity performance and lean mass when training is consistent.
Vitamin B12
88Essential for nerve function and red blood cells; supplementation is clearly indicated for deficiency and certain diets.
Whey protein
84A complete protein source convenient for hitting protein targets; evidence is mostly about adequate protein intake, not magic anabolism.
Beta-alanine
83Buffers hydrogen ions during high-intensity efforts; best evidence for short repeated sprints and 1–4 minute efforts.
Vitamin D
82A hormone-like nutrient critical for bone health; supplementation is evidence-based when deficiency is present or risk is high.
Folate
82B vitamin central to DNA synthesis; supplementation is evidence-backed around pregnancy and documented low intake.
Caffeine
81A well-studied stimulant that improves alertness and exercise performance; sensitivity and sleep impacts vary widely.
Vitamin C
80Essential antioxidant; clearly important for deficiency; mega-dosing for colds is mostly unsupported.
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Categories
Editorial groupings. One ingredient can sit in more than one.
Discovery
Strong evidence topics
Ranked by evidence score in our rubric - where proof tends to be thicker.
Creatine
90One of the most studied ergogenic aids; strongly supports high-intensity performance and lean mass when training is consistent.
Vitamin B12
88Essential for nerve function and red blood cells; supplementation is clearly indicated for deficiency and certain diets.
Iron
72Critical for iron-deficiency anemia treatment; harmful if taken unnecessarily due to oxidative stress and overload risk.
Caffeine
81A well-studied stimulant that improves alertness and exercise performance; sensitivity and sleep impacts vary widely.
Whey protein
84A complete protein source convenient for hitting protein targets; evidence is mostly about adequate protein intake, not magic anabolism.
Beta-alanine
83Buffers hydrogen ions during high-intensity efforts; best evidence for short repeated sprints and 1–4 minute efforts.
Contested
Most debated
Mixed or weak verdict labels - thin or conflicting human data.
Dong quai
50Traditional women's herb; estrogen-like concerns; human trial quality varies.
Pregnenolone
50Hormone precursor marketed for cognition and energy; human trials are small and context-specific; clinician oversight advised.
Aloe vera (inner leaf)
50Inner leaf gel is different from whole-leaf latex; latex anthraquinones were laxative and carry safety baggage.
Borage oil
50High-GLA oil; liver concern at higher doses; evidence for most claims is thin.
5-HTP
52Serotonin precursor marketed for mood and sleep; serotonin syndrome risk appears when combined with serotonergic drugs.
Black cohosh
52North American herb marketed for menopause symptoms; trials are mixed and liver injury case reports exist with some products.
Caveat emptor
Often overhyped
High hype-gap: loud claims vs what trials support.
Raspberry ketones
28Marketed for fat loss with almost no meaningful human clinical program behind the claims.
Turkesterone
34A trendy ecdysteroid marketed like an anabolic shortcut; human muscle-building evidence is thin and product authenticity is a major issue.
Deer antler velvet
30Marketed for strength and IGF-1 signaling; human performance evidence is weak and contamination/claims issues are common.
Tribulus terrestris
38Ayurvedic herb sold for testosterone and libido; human trials usually fail to show reliable T increases in young trained men.
Garcinia cambogia
38Popularized for appetite and fat loss; large trials and reviews generally show small, inconsistent effects.
Synephrine (bitter orange)
40Protoalkaloid in bitter orange extracts added to fat burners; cardiovascular and stimulant stack risks matter more than fat loss proof.
High intent
Common questions
Short pages that link back to the full ingredient hub.
How we judge
Editorial scores, not affiliate fluff
Each ingredient gets evidence, safety, and hype-gap scores plus a verdict label. We read human trials and safety context - we do not scrape brand sites or rewrite product pages.
Evidence-first
Human data beats mechanistic hype in our rubric.
Skeptical tone
We flag small trials, industry funding, and mixed results.
Safety explicit
Interactions and avoid lists are part of every hub.