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Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. The content of this site is for information only and does not replace medical advice.

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38 entries

Dietary supplements

Evidence-based guides for every supplement.

Goal
Level of evidence
Theme
How we rate

“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.

  • Withania somnifera, the ashwagandha plantStrong evidence

    Ashwagandha

    An adaptogenic plant used in Ayurvedic medicine, studied for its benefits in stress management, sleep and recovery.

    StressSleep
  • Barberry (Berberis vulgaris), which berberine is extracted fromStrong evidence

    Berberine

    A plant extract that has been extensively studied for its effects on blood sugar and cholesterol levels, and is often mistakenly described as a ‘natural Ozempic’.

  • Sodium bicarbonate is taken as a powder, diluted in plenty of waterStrong evidence

    Sodium bicarbonate

    Baking bicarbonate, used as a buffer against the acidity that builds up during short, very intense bursts of exercise.

  • Coffee beans, the most common source of caffeineStrong evidence

    Caffeine

    One of the most widely studied stimulants in the world: alertness, endurance and a reduced perception of exertion during training.

    EnergyEndurance
  • Bone broth, the only common dietary source of chondroitinStrong evidence

    Chondroitin

    The other half of the joint care duo: almost always studied alongside glucosamine, rarely on its own.

  • Broccoli, one of the dietary sources of chromiumStrong evidence

    Chrome

    A trace element marketed as an appetite suppressant and fat burner. It is also one of the most extensively tested slimming supplements — and the total amount of it weighs less than a kilo.

  • Cheese, one of the dietary sources of CLAStrong evidence

    CLA (conjugated linoleic acid)

    A fatty acid found in dairy products and ruminant meat, sold in capsules as a fat burner. The entire subject of this profile is the gap between what it does to the mouse and what it does to the human.

  • Sardines, among the foods richest in coenzyme Q10Strong evidence

    Coenzyme Q10

    A molecule involved in cellular energy production, which is being studied for its effects on cardiovascular health and fatigue.

    HeartEnergy
  • Bone broth, the traditional source of collagenStrong evidence

    Collagen

    The structural protein found in the skin, tendons and joints, studied in the form of peptides for joint comfort.

    Joints
  • Red meat, the main dietary source of creatineStrong evidence

    Creatine monohydrate

    The most widely studied supplement in bodybuilding, for strength and muscle mass gain.

    MuscleCognition
  • Turmeric (Curcuma longa): root, slices and powderStrong evidence

    Curcumin

    The active ingredient in turmeric, which has been studied for its anti-inflammatory and antioxidant properties, particularly in relation to joint comfort.

    JointsRecovery
  • Fenugreek seeds — the part the supplement is made fromStrong evidence

    Fenugreek

    A seed sold in bodybuilding for testosterone. This is precisely its least well-documented use: its best studies concern blood glucose and cholesterol.

  • Lentils, a plant source of ironStrong evidence

    Iron

    The mineral responsible for oxygen transport. A deficiency in this mineral is the most common in the world, but too much is toxic: this is a supplement that should not be taken indiscriminately.

  • Shellfish shells, which glucosamine is extracted fromStrong evidence

    Glucosamine

    A natural component of cartilage, and one of the most widely studied — and most hotly debated — joint supplements.

  • Eggs, a common dietary source of glutamineStrong evidence

    Glutamine

    An amino acid found in high concentrations in the muscles, taken to aid recovery and support gut health, particularly during intense training sessions.

    RecoveryDigestion
  • Beetroot, a dietary source of nitratesStrong evidence

    Beetroot juice (nitrates)

    A dietary source of nitrates, which the body converts into nitric oxide. One of the few endurance-boosting supplements that stands up to testing.

  • Red meat, the main dietary source of L-carnitineStrong evidence

    L-carnitine

    A compound that transports fatty acids to the mitochondria to be burnt — popular for weight loss, and also being studied for recovery.

    RecoveryEnergy
  • Slices of dried maca rootStrong evidence

    Maca

    A root from the high plateaus of Peru. It indeed improves sexual desire in several trials — but without affecting testosterone, contrary to what its marketing suggests.

  • Almonds, among the foods richest in magnesiumStrong evidence

    Magnesium

    A mineral involved in hundreds of reactions in the body, including muscle function and the reduction of fatigue.

    RecoveryStress
  • Cherries, one of the few foods that contain melatoninStrong evidence

    Melatonin

    The sleep hormone, taken as a supplement to help you fall asleep more quickly and reset your internal clock (jet lag, night shifts).

    Sleep
  • Citrus fruit, one of the dietary sources of myo-inositolStrong evidence

    Myo-inositol

    A molecule similar to sugars, found in food. Almost all research into it focuses on women’s health: gestational diabetes, polycystic ovary syndrome and IVF.

  • Kefir, a fermented drink rich in live culturesStrong evidence

    Probiotics

    Live microorganisms that help maintain the balance of the gut flora and support digestive well-being.

    DigestionImmunity
  • Milk, which whey comes fromStrong evidence

    Whey protein

    A fast-absorbing protein powder, ideal for meeting your daily protein requirements.

    MuscleRecovery
  • Psyllium husks, the part of the seed that swells in waterStrong evidence

    Psyllium

    A soluble fibre that swells on contact with water. Formulated to support bowel function, promote a feeling of fullness and help manage cholesterol levels.

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