Evidence Library
Browse the claims, explore the research and understand what the evidence means for you.
Filter by topic, evidence or outcome
Browse by category
More filters
Choose an ingredient or topic and an outcome to narrow your results.
Ratings apply to the specific claim assessed. Read each investigation for its findings and limitations.
Does Training Six Days a Week Build More Muscle Than Three?
MODERATE — Six gym days are not automatically better for muscle growth when weekly training volume is matched. More days can help distribute work, and strength may respond differently. Three days is not univ...
Read the evidence →
Does Quitting Caffeine Really Improve Sleep, Anxiety and Energy?
LIMITED — Reducing caffeine may help when it contributes to poor sleep or jitteriness. But deliberate abstinence does not reliably improve every habitual user's sleep, and better long-term energy after a 30-...
Read the evidence →
Can Smartwatches Really Measure Blood Pressure Without a Cuff?
LIMITED — Cuffless technology can estimate blood pressure, but a useful estimate under test conditions is different from reliable all-day monitoring. Current guidance cautions against using these devices to ...
Read the evidence →
Can Smartwatches Really Detect Sleep Apnoea?
MODERATE — Selected, validated smartwatch features can flag possible moderate-to-severe obstructive sleep apnoea. They do not diagnose it, identify every case or make a normal watch result an all-clear.
Read the evidence →
Are Protein Gummies Really as Effective as Protein Shakes?
WEAK — A gummy can supply useful protein, but equivalence depends on the amount and type of protein, not the sweet format. Current products differ in serving size and amino-acid sources. We did not identify ...
Read the evidence →
Can 50 Jumps Every Morning Really Strengthen Your Bones?
MODERATE — Brief jump training can improve hip bone mineral density in some people, and 50 jumps has genuinely been studied. The same programme did not benefit every group. Morning timing, exactly 50 repetit...
Read the evidence →
Can Shatavari Really Balance Hormones During Menopause?
LIMITED — Small placebo-controlled trials report improvements in some menopause symptoms, including hot flushes, and some report hormone changes. That is promising preliminary evidence. It does not establish...
Read the evidence →
Does Xylitol Really Increase Your Risk of Heart Attacks?
LIMITED — There is a genuine cardiovascular safety signal: higher blood xylitol has been associated with later cardiovascular events, and small experimental studies found increased platelet responsiveness. T...
Read the evidence →
Can You Really Eat More Food and Still Lose Weight?
MODERATE — Eating a greater amount of lower-energy-density food can help reduce calorie intake and support weight loss. That means more physical food, not more calories. A guarantee of effortless weight loss...
Read the evidence →
Does Dandelion Root Tea Really Detox Your Liver?
WEAK — Convincing human evidence that dandelion root tea detoxifies the liver is lacking. Dandelion contains compounds with biological activity in laboratory and animal research, but those findings do not de...
Read the evidence →
Does L-Tryptophan Really Improve Sleep?
LIMITED — There is a limited human signal, particularly for less time awake after falling asleep. Evidence is much less consistent for falling asleep faster, sleeping longer or broadly treating insomnia. The...
Read the evidence →
Do Choline Supplements Really Improve Memory and Focus?
WEAK — Choline is essential, but nutritional necessity does not establish that extra supplementation improves cognition. Some small or selected-population studies report benefits, particularly with citicolin...
Read the evidence →