Articles
Expert commentary, clinical perspectives, and applied discussion from the Evidentia Nutrition team and guest contributors. Articles are distinct from our evidence library entries: they represent informed opinion and applied interpretation rather than structured evidence appraisal.
Diet, inflammation, and dementia risk: what does the evidence actually show?
A growing body of evidence links chronic systemic inflammation to Alzheimer's disease and cognitive decline. Diet is one of the most modifiable drivers of that inflammatory state. This article examines what the evidence supports, where it falls short, and what it means in practice.
GLP-1 medications and nutritional risk: what the evidence says about supplementation
GLP-1 receptor agonists including semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) are now used by millions. Sustained appetite suppression and reduced food intake create real but under-discussed nutritional risks. This article examines what the evidence directly supports, where extrapolation is necessary, and why supplementation needs differ substantially between individuals.
Do cognitive supplements actually work?
Five ingredients, five different evidence stories. Citicoline, phosphatidylserine, lion's mane, bacopa, and ginkgo are among the most marketed cognitive supplements. The evidence behind them is more uneven than the marketing suggests.
Reading the evidence: how research is graded and why it matters
Not all evidence is equal. Understanding how research is graded — and why the type of study matters as much as its conclusions — is the foundation of reading any health claim critically.
Reading the evidence: how to read a study critically
Knowing that a randomised controlled trial exists is only the beginning. The more important question is how well that trial was conducted, what it actually measured, and whether its conclusions are justified by its data.
Reading the evidence: surrogate markers and what they do not tell you
Supplement trials routinely measure changes in blood markers and present them as evidence of health benefit. Understanding why a biomarker change does not equal a clinical outcome is one of the most important skills in reading nutrition research.
Reading the evidence: why studies conflict and what it means
Two well-conducted trials on the same supplement can reach opposite conclusions without either being wrong. Understanding why studies conflict — and what that conflict actually means — is one of the most practically useful skills in reading nutrition research.
Reading the evidence: how to draw calibrated conclusions from a mixed evidence base
Reading individual studies critically and understanding why they conflict are necessary skills, but not sufficient. The final step is drawing conclusions from a body of evidence — knowing what a forest plot tells you, how publication bias distorts what gets published, and how to hold uncertainty honestly.
Folate vs folic acid: does the difference actually matter?
Folate and folic acid are not the same compound, and the distinction is metabolically meaningful for some people. Whether it changes what you should take depends on why you are supplementing and whether you have an MTHFR variant.
Omega-3 dosing: how much is actually needed?
Omega-3 supplements range from 250 mg to 4,000 mg on the same shelf, and the label rarely makes clear what those numbers mean. The right dose depends on what you are trying to achieve, which omega-3s are actually in the product, and whether your diet is already providing some. Here is how to think through it.
Should you take vitamin D and K2 together?
The combination of vitamin D and K2 is widely marketed on the basis that K2 directs calcium where it should go and away from where it should not. The rationale is biologically coherent. The direct clinical trial evidence for the combination is limited. Here is what the evidence actually supports.
Creatine and women: what does the evidence actually show?
Creatine has one of the strongest evidence bases in sports nutrition, but most of that research was done in men. The evidence in women is growing, biologically coherent, and more nuanced than the marketing on either side suggests.
How to choose a probiotic: what the evidence actually requires
Most probiotic marketing focuses on CFU counts, strain numbers, and broad wellness claims. The clinical evidence points elsewhere. Here is what the research actually requires you to consider before choosing a probiotic supplement.
Magnesium for sleep: what the evidence shows
Magnesium is one of the most widely taken sleep supplements. The evidence behind it is real, but it applies to a specific population. Here is what the trials actually show and who is most likely to benefit.
NAD+ Infusions: What the Evidence Actually Shows
NAD+ intravenous infusions are being sold in wellness clinics worldwide for anti-ageing, fatigue, addiction recovery, and cognitive performance. The human evidence is limited to small pilot studies assessing tolerability and biomarker changes, not clinical outcomes. No adequately powered trials have confirmed meaningful benefits for any of the conditions being marketed.
Probiotics after antibiotics: what the evidence actually shows
Antibiotics disrupt the gut microbiome. Probiotics are widely recommended to help. But the evidence on whether they work, which strains to use, and when to take them is more nuanced than most guidance suggests.
Supplements and medications: the interactions that matter
Many supplements interact with prescription and over-the-counter medications in ways that are clinically meaningful. This article explains how those interactions happen, which combinations carry real risk, and what to do if you are taking both.
The problem with excess: why more is not better with supplements
The assumption that a higher dose means a better outcome runs through a lot of supplement culture. The evidence does not support it. Most nutrients have an optimal range, and going beyond it provides no additional benefit -- and in some cases causes measurable harm.
Seasonal vitamin D: why your winter dose is not your summer dose
A fixed winter supplement dose assumes everyone starts from the same place and responds the same way. The evidence suggests neither is true. Skin pigmentation, body composition, baseline status, and genetics all shape how much vitamin D you actually make, store, and use.
Which form of magnesium is best? What the evidence actually shows
Magnesium supplements come in dozens of forms. The marketing around each is extensive. The clinical evidence comparing them is thinner than most consumers realise, and the right answer depends substantially on what you are trying to achieve.
Why one dose fits nobody: the case for personalised supplementation
Population-level recommended intakes are designed to cover the majority at a single dose. They do not account for the individual variation in absorption, baseline status, genetics, and lifestyle that determines what any given person actually needs. This is not a minor caveat. It is a fundamental limitation of generic supplementation advice.
Berberine vs metformin: what does the evidence actually show?
Berberine and metformin show comparable effects on blood glucose markers in head-to-head trials. But comparable biomarker effects are not the same as comparable evidence bases. This article examines what the trials actually show, where the comparison holds, and where it does not.
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