Research & Studies
Landmark clinical studies on the supplement ingredients and whole foods in our encyclopedia. Switch between Supplements and Foods, then filter by benefit group, ingredient or food, and study type. Every citation is verified and links to PubMed — no scraped abstracts, no cherry-picking.
Selected studies also carry a Formulate methodology scorecard — an A–F grade across design, sample size, population, dose, duration, outcome, funding, and replication, plus a plain-English critique and a description of what would be a more convincing study. We add scorecards as we deep-read papers.
- Berberine for the treatment of hypertension: a systematic review
Systematic review of 5 RCTs found berberine reduced systolic and diastolic blood pressure, with effect size comparable to first-line monotherapy in mild hypertension.
- Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (VITAL trial)
Large primary-prevention RCT (n=25,871) found n-3 fatty acid supplementation did not reduce major cardiovascular events overall but did reduce myocardial infarction risk, with greatest benefit in low-fish-intake participants.
- Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia (REDUCE-IT)
Double-blind RCT (n=8,179) found high-dose EPA (4g/day) reduced ischemic events by 25% vs placebo in patients with elevated triglycerides on statins — the most convincing cardiovascular benefit data for omega-3s.
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
8-week RCT (n=60) showed ashwagandha 250mg and 600mg daily significantly reduced perceived stress, serum cortisol, and improved sleep quality vs placebo, with greater effect at the higher dose.
- Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trialsGarcía-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. · International OrthopaedicsPubMed ↗
Meta-analysis of 5 RCTs (n=519) found collagen hydrolysate reduced WOMAC stiffness and pain scores in osteoarthritis — small but significant effect supporting its use for joint support.
- The role of magnesium in neurological disorders
Reviews mechanisms and clinical evidence for magnesium's role in migraine prophylaxis, stress, anxiety, and depression — with strongest RCT support for migraine prevention at 400–600mg/day.
- Effect of taurine on exercise performance: a systematic review and meta-analysis
Meta-analysis of 10 studies found single-dose taurine (1–6g, 1–3 hours pre-exercise) produced small but significant improvements in endurance performance.
- Resveratrol supplementation gut microbiota and brain function: a systematic review
Systematic review of resveratrol clinical evidence — modest metabolic benefits in obese/diabetic populations, uncertain anti-aging effects in healthy adults, generally well-tolerated up to 1g/day.
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicineKreider RB, Kalman DS, Antonio J, et al. · Journal of the International Society of Sports NutritionPubMed ↗
Reviews 500+ studies and concludes creatine monohydrate is the most effective ergogenic nutritional supplement for high-intensity exercise and lean body mass, with an excellent safety profile across populations.
✓ Replicated✓ Large n - Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data
Individual-participant meta-analysis of 25 RCTs (n=10,933) found vitamin D supplementation reduced risk of acute respiratory tract infection, with greatest benefit in baseline-deficient participants and daily/weekly (not bolus) dosing.
✓ Large n✓ Real-world outcome✓ Independent funding - Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage
Meta-analysis of 7 RCTs (n=575) found zinc lozenges (≥75mg/day elemental zinc) shortened cold duration by ~33%, with no significant difference between acetate and gluconate forms.
- Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study
8-week open-label study in major depressive disorder (n=20) found 250mg/day L-theanine improved depression, anxiety, sleep, and cognitive function scores — supporting adjunctive use alongside standard treatment.
- Oral iron supplements increase hepcidin and decrease iron absorption from daily or twice-daily doses in iron-depleted young women
Landmark absorption study showing iron supplements taken daily (or twice-daily) trigger hepcidin elevation that blocks subsequent absorption — supporting alternate-day dosing as more efficient for iron repletion.
- Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials
Meta-analysis of 34 trials (n=2,028) found magnesium supplementation at a median dose of 368mg/day for 3 months significantly reduced systolic BP by 2.00 mmHg and diastolic BP by 1.78 mmHg.
- Quercetin, inflammation and immunity
Reviews mechanisms by which quercetin modulates inflammatory pathways (NF-κB, mast cell stabilization) and immune response — basis for its use in allergy, upper respiratory infections, and exercise-induced inflammation.
Request a landmark study or ingredient
We add citations as we curate evidence for new entries. If you have a specific ingredient, food, or trial you'd like included, let us know and we'll evaluate it for the library.
About methodology reviews. Methodology scorecards are opinion based on the published paper. We grade how strongly the study's design supports its conclusions — not whether the researchers are honest. Reasonable scientists can score the same paper differently; we show our work via a public rubric and link every claim to the original study.
Not medical advice. This page is for educational purposes and is not a substitute for advice from a qualified healthcare provider. Nothing here constitutes an allegation of fraud or misconduct by any researcher or sponsor.