Ingredient studies: evidence, regulations and safety

Ingredient studies What does vitamin E do? What the studies say What vitamin E does, what the EU recognises, how much you need a day and which foods are richest, what studies in athletes say and why it's added to fish oil. 7 min read · 10 sources

Ingredient studies Vitamin D and muscle strength: what the studies say Vitamin D and muscle strength: what it does in muscle, how much you need, where to get it, when it helps strength in meta-analyses and how much is too much. 7 min read · 8 sources

Ingredient studies Vitamin C and exercise: what the studies say Vitamin C for athletes: what studies say on immunity in very hard efforts, muscle damage, whether megadoses blunt training adaptations and how much you need. 8 min read · 9 sources

Ingredient studies Taurine research: trials, dose and safety Taurine benefits and safety: what it is, which foods contain it, what meta-analyses say on performance, focus and ageing, the doses used and deemed safe. 6 min read · 9 sources

Training studies Strength training for older adults: what the studies say Strength training for older adults: how much strength and muscle you gain from 50, how it reduces falls, which days, sets and reps work, and what creatine adds. 8 min read · 10 sources

Training studies Strength training and fat loss: what the studies say Strength training for fat loss: how much fat it helps you lose, why it protects muscle when you diet, how weights compare with cardio and how often to train. 8 min read · 8 sources

Hydration studies Sodium and exercise performance: what the studies say Sodium and exercise: how much you lose in sweat, what happened when athletes took salt, what guidelines advise and why it does not prevent overdrinking. 9 min read · 10 sources

Training studies Sleep deprivation and sports performance: what the studies say How much a bad night's sleep lowers sports performance across 77 studies, which abilities suffer most, what happens in muscle and how extra sleep and naps help. 6 min read · 8 sources

Training studies Sleep and muscle recovery: what the studies say Does sleep help muscle recovery? What happens in muscle while you sleep and when you sleep too little: protein synthesis, hormones, strength and performance. 7 min read · 8 sources

Training studies Sleep and fat loss: what the studies say Does lack of sleep affect fat loss? What happens to hunger, calories and muscle when you cut back on sleep, and how many hours of sleep are worth aiming for. 7 min read · 8 sources

Training studies Screens, blue light and sleep: what the studies say How much screens, blue light and home lighting delay melatonin, whether night mode and blue-light glasses help, and how much light you need by day and at night. 8 min read · 9 sources

Ingredient studies Protein for older adults: what the studies say How much protein older adults need from 65, per day and per meal, what meta-analyses found on protein and exercise, whether shakes help and how much is safe. 8 min read · 10 sources

Ingredient studies Protein before bed research: trials, amount and type Is protein before bed worth it? How much you need, which type has been studied, what changes with age and whether it affects sleep, appetite or body fat. 8 min read · 9 sources

Ingredient studies Protein and strength training: what the studies say Protein and strength training: the EU health claims for protein, how much you need if you train, what the meta-analysis of 49 trials found and how much is safe. 4 min read · 5 sources

Hydration studies Potassium and exercise: what the studies say about muscle, sweat and cramps Potassium and exercise: what it does in muscle, how much you lose in sweat and need a day, and what studies say on fatigue, cramps and blood pressure. 8 min read · 8 sources

Ingredient studies Plant vs animal protein for muscle: what the studies say Plant vs animal protein for muscle: how they differ, what meta-analyses say on muscle and strength, and how to offset plant protein with quantity and blends. 8 min read · 10 sources

Ingredient studies Omega-3 research: EPA and DHA in active adults What studies say about omega-3 if you stay active and look after yourself: EU-authorised claims, athletes' intake, recovery trials and how much is safe a day. 5 min read · 6 sources

Ingredient studies Omega-3 for joints: what the studies say Omega-3 and fish oil for joint pain: what meta-analyses say on rheumatoid arthritis and osteoarthritis, the doses used in trials, the VITAL trial and safety. 7 min read · 10 sources

Ingredient studies Omega-3 and muscle mass: what the studies say Omega-3 and muscle: what trials found on protein synthesis, mass and strength in older adults, in young athletes and during immobilisation. Doses and safety. 8 min read · 9 sources

Training studies Napping and performance: how long and when, according to the studies How long a nap should be, what time to take it and how long to leave before training, what sleep inertia is and when a long nap does more harm than good. 8 min read · 8 sources

Ingredient studies Melatonin: what the studies say and what dose is used Melatonin dosage: how much it shortens time to fall asleep in meta-analyses, what the EU authorises, the maximum allowed in Spain and why more is not better. 4 min read · 5 sources

Ingredient studies Magnesium research if you train: sleep, soreness and cramps What studies found on magnesium for sleep, muscle soreness, muscle damage and cramps, how much you need if you train and which doses were used. 7 min read · 10 sources

Ingredient studies Magnesium forms research: which is best absorbed and best tolerated Which magnesium is best absorbed: how much oxide, citrate, chloride, bisglycinate or threonate you absorb, which is best tolerated and what matters more. 9 min read · 10 sources

Ingredient studies L-theanine and tryptophan research: trials, dose and sleep Do L-theanine and tryptophan help you sleep? What they are, what meta-analyses found on sleep quality and time awake, the doses used and what is still unknown. 3 min read · 3 sources

Ingredient studies L-carnitine tartrate research: recovery, dose and safety L-carnitine tartrate benefits: what it is, what studies found on soreness, muscle damage and strength after training, the doses used and the results after 40. 8 min read · 8 sources

Ingredient studies L-carnitine research: trials, dose and safety L-carnitine trials, study by study: how much the body makes, what meta-analyses measured on weight and recovery, the doses used and its safety, including TMAO. 5 min read · 5 sources

Training studies Is the anabolic window real? What the studies say Is the anabolic window real? How long it lasts, whether protein before or after training matters, how to spread protein over the day and what changes with age. 9 min read · 10 sources

Training studies How much protein in a calorie deficit: what the studies say How much protein to eat in a calorie deficit to keep muscle while losing fat, what trials found on lean mass and fat, and how to spread it across your meals. 8 min read · 9 sources

Training studies How many steps a day? What the studies say about health How many steps a day you need, according to large studies: whether 10,000 is essential, whether walking pace matters and how much walking helps weight loss. 9 min read · 9 sources

Training studies How alcohol affects sleep: what the studies say How alcohol affects sleep: how much it takes to disrupt REM sleep, why you wake in the early hours and what it does to your heart rate, breathing and recovery. 8 min read · 6 sources

Hydration studies Heat and exercise performance: what the studies say How much heat lowers exercise performance, which efforts suffer most, how long heat acclimatisation takes and what works to cool down before and during. 8 min read · 8 sources

Ingredient studies Glycine and sleep research: trials, dose and mechanism Glycine and sleep: what glycine is, what studies found on sleep quality and next-day alertness, the dose used, how it may work and what is still unknown. 3 min read · 3 sources

Ingredient studies Glutamine research: trials, dose and safety in athletes Glutamine in athletes: what studies found on fatigue, muscle damage, immunity, the gut in the heat and muscle mass, with evidence levels, doses and safety. 8 min read · 10 sources

Training studies Foam rolling and recovery: what the studies say Does foam rolling work? What meta-analyses say on soreness, mobility and performance before and after training, how long to roll for and what it does not do. 6 min read · 8 sources

Training studies Fasted cardio research: fat, 4-6 weeks and performance Is fasted cardio better for fat loss? What meta-analyses found on fat used in the session and over the day, results at 4-6 weeks and the effect on performance. 7 min read · 8 sources

Hydration studies Exercise-associated hyponatraemia: what the studies say Exercise-associated hyponatraemia: what it is, its symptoms, how many runners get it, why drinking too much is the main cause and what role sodium plays. 8 min read · 8 sources

Hydration studies Dehydration and sports performance: what the studies say How dehydration affects performance: what losing over 2% of body weight in sweat does, how heat changes things, whether thirst is enough and how to rehydrate. 5 min read · 7 sources

Training studies DOMS and exercise-induced muscle damage: what the studies say What DOMS and muscle damage are, why muscles ache, how long soreness lasts and what reduces it in meta-analyses: massage, compression, cold, BCAAs and omega-3. 7 min read · 9 sources

Ingredient studies Creatine monohydrate benefits: strength, muscle and safety in the studies Benefits of creatine monohydrate in meta-analyses on strength and muscle mass, what the EU authorises, the daily dose and what is known about its safety. 6 min read · 7 sources

Ingredient studies Creatine for older adults who train: muscle, strength and bone in the trials Creatine for older adults who do strength training: what meta-analyses found on lean mass, strength, getting up from a chair and bone, and the doses studied. 9 min read · 8 sources

Ingredient studies Creatine and strength in women: trials in young women and after the menopause What creatine trials in women who train found: strength in young women and after the menopause, bone, weight and fluids, safety and the doses studied. 9 min read · 10 sources

Ingredient studies Creatine and memory: what the trials say, including on little sleep What meta-analyses found on creatine and memory, how much it rises in the brain when taken and what was seen in mental performance after too little sleep. 7 min read · 9 sources

Ingredient studies Carbs during exercise: how many grams per hour, when and which type How many carbs per hour during exercise depending on how long you train, when they improve performance, why to mix glucose and fructose and how to do it. 5 min read · 4 sources

Training studies Carbs after exercise and glycogen recovery: what the studies say How to replenish glycogen after exercise: when speed matters, carbs per kilo per hour, whether to add protein, glucose or fructose, and how much you need a day. 8 min read · 7 sources

Training studies Caffeine and exercise performance: what the studies say How much caffeine to take before exercise and when, what it does for endurance, strength and power, how much EFSA deems safe and how it affects your sleep. 8 min read · 8 sources

Ingredient studies CLA research: trials, dose and safety The CLA (conjugated linoleic acid) trials and meta-analyses, study by study: fat and weight versus placebo, the doses used and EFSA's safety assessment. 3 min read · 3 sources

Ingredient studies CLA for women: studies, dose and effects CLA for women: what trials found on body fat, exercise and menopause, how much to take a day and when, and reported side effects, with each study's figures. 7 min read · 10 sources

Ingredient studies BCAA and leucine research: trials, dose and safety BCAA and leucine research: what trials found on muscle soreness, muscle protein synthesis and performance, and how much is safe to take a day. 5 min read · 7 sources

Ingredient studies B vitamins and exercise: energy, tiredness and what the studies say B vitamins and exercise: what they do for your energy, whether training raises needs, which the EU recognises for tiredness and fatigue and what trials say. 8 min read · 7 sources

Ingredient studies Beetroot juice and nitrate: the performance evidence, study by study Beetroot juice and exercise performance: what meta-analyses on nitrate found for endurance, power, blood pressure and cognition, with the dose and timing used. 5 min read · 10 sources

What the science says about each ingredient

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