Evidence-Based Health & Supplement Guides

For People Who Actually Read the Science

Skip the hype. Get the evidence. Know exactly what works — and why. No sponsored content. No proprietary blends.
Just the science.

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80+ evidence-based guides · No sponsored content · Updated when research changes

Women Over 40

Perimenopause, bone density, hormones, energy, skin, sleep. The complete evidence-based
guide built for this stage.

Read the Women’s Guide →

General Health & Performance

Sleep, energy, immunity, stress, muscle, cognition. Build your first evidence-based stack from
scratch.

Start with the Foundation Four →

Evidence-Scored

Every supplement rated 1–5 based on clinical trial quality and independent replication.

No Sponsored Content

We don’t accept brand payments. Recommendations are research-driven only.

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We earn affiliate commissions. We explain exactly how — and why it doesn’t affect picks.

Updated Regularly

Guides reviewed when significant new research is published.

How This Site Makes Money

We believe you deserve to know this upfront.

What Funds Us

What We Don’t Accept

Our Commitment

Read Our Full Methodology →

The PHS Evidence Score

Every supplement guide carries an Evidence Score — a 1–5 rating based on clinical trial
quality, sample sizes, independent replication, and effect size. You’ll never wonder if we’re quoting a brand’s own
research.

Magnesium Glycinate

4.2 / 5

84%

23 RCTs · Strong replication

Vitamin D3 + K2

4.5 / 5

90%

31 RCTs · Extensive evidence

Collagen Peptides

4.2 / 5

62%

Good evidence · Dose matters

See All Evidence-Scored Guides →

Tell Us Your Goal. We’ll Show You the Evidence.

Every path leads to a guide built for that goal — evidence-scored, with verified product picks.

Better Sleep

Magnesium, L-theanine, ashwagandha, melatonin — what evidence shows.

More Energy

Natural energy supplements that actually work — correct doses and timing.

Women Over 40

The 10 supplements with the strongest evidence for perimenopause and beyond.

Muscle & Performance

Creatine, protein, recovery — what evidence actually shows for strength

Stress & Anxiety

Evidence-based options for cortisol, anxiety, and stress resilience.

Where Do I Start?

The Foundation Four — highest-evidence supplements for most healthy adults

Our Highest-Impact Guides

Ranked by evidence strength and practical impact — not publication date.

MOST POPULAR

Best Magnesium Supplements — Which Type Should You Buy?

Here’s something that surprises most people: magnesium supplements are not all the same.

If you only fix one deficiency, fix magnesium first — it shows up everywhere from sleep to hormone regulation.

The wrong type and you might as well be throwing your money away — some forms absorb so poorly that your body barely registers them. Buy the right type and you could see meaningful improvements in sleep, anxiety, muscle recovery, and energy within weeks.

12 min read · Evidence Score: 4.2/5

Read the Full Guide →

WOMEN 40+

Best Supplements for Women Over 40 — What Changes and What Helps

The decade from 40 to 50 brings more physiological change for women than almost any other adult period. … hormonal fluctuations affect sleep, mood, bone density, cardiovascular risk, body composition, and metabolic function simultaneously.

8 min read

Read Guide →

INJURY RECOVERY

How to Recover Faster From Injury — The Evidence-Based Guide

Recovering from injury is not simply a matter of waiting long enough. Nutrition, targeted supplementation, sleep, movement, and the right recovery tools all influence how quickly tissue heals, inflammation resolves, and function returns.

8 min read

Read Guide →

We’ll Also Tell You What NOT to Take

Negative recommendations are more trusted than positive ones. Here’s ours.

Biotin for Hair Growth

Evidence only supports it for diagnosed deficiency. Expensive…

Full Guide →

Multivitamins (As Main Strategy)

Wrong doses, wrong forms, competing minerals. Better approach…

Full Guide →

Most Collagen Drinks

You need 10g+ hydrolysed peptides. Most drinks contain 1–3g…

Full Guide →

Fat Burners

Marketing almost entirely. Beyond caffeine and green tea…

Full Guide →

Latest Evidence-Based Guides

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Free when you subscribe: The Evidence-Based Supplement Cheat Sheet

We Built a Tool For This

After writing 80+ supplement guides, the most common question was: How do I organise all this?
So we built The Supplement Stack Tracker — a Notion template with everything pre-built:

  • Research library (25 supplements)
  • Daily log
  • Effects journal
  • 5 pre-built protocols
  • Interactions checker
  • Cost Calculator

Not required to use our guides. For people who want to go deeper.

See the Tracker → Also available on Gumroad

Common Questions

A: No. We don’t accept sponsorships or paid placements. A brand cannot pay to be included in our guides. Recommendations are driven entirely by research quality.

A: Yes — and we think you should know that upfront. We earn 3–8% commissions on some product links. This funds the site and keeps guides free. Commission size has never affected a recommendation.

A: We use the PHS Evidence Score — a 1–5 rating based on study quality, sample sizes, independent replication, effect size, and safety at recommended doses.

Read our full methodology

A: We review guides when significant new research is published — typically 2–3 times per year per guide.

Each guide shows its last-reviewed date.

A: Start with our Foundation Four guide — the 4 supplements with the strongest evidence for most healthy adults.

Takes 12 minutes to read.