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Berberine has real evidence for lowering blood glucose and lipids. The 'natural metformin' framing is overstated. What the human RCTs report, the GI tolerance issues, and the UK regulatory framing.

Creatine monohydrate is the most-studied sports supplement on earth. Recent research has expanded into cognition — sleep deprivation, cognitive load, and ageing. Here's what's actually there.

Magnesium glycinate is one of the most-recommended supplements for sleep online. The human evidence is thinner than the marketing — here's what's actually in the literature.

Ashwagandha is one of the few adaptogens with real RCT evidence — but the supplement aisle is messier than the trial literature. Standardisation, quality, the liver injury signal, and what to actually look for.

Glycinate, citrate, oxide, threonate, malate — the differences between magnesium supplement forms in absorption, GI tolerance, and where the real differences lie.

The UK has explicit Public Health England guidance on vitamin D supplementation during autumn and winter. Here's the published advice, the evidence behind it, and what to know before going higher.

Anyone in the UK can report a suspected side effect from a medicine or supplement to the MHRA. Here's what the Yellow Card scheme covers, what it doesn't, and why it matters for the supplement market.