VITAEVIDENCE GUIDES
Evidence-based guides for everyday health decisions.
Practical reading on supplements, vitamins, nutrition, sleep, and exercise—built around what the evidence can and cannot tell you.
Use the topics below to find a focused guide. Each article identifies its sources, explains important limits, and includes practical questions to consider before making a health decision.
All guides
-
Creatine for Healthy Adults: How to read labels, weigh the evidence, and choose safely
For healthy adults, creatine monohydrate is one of the few sports supplements with consistent evidence for certain exercise benefits. This guide explains how to read… Read guide →
-
How to Choose a Protein Powder: Ingredients, Testing, and Tolerance
A practical guide to comparing protein powders by serving size, protein amount, ingredients, tolerance, and quality information—starting with your actual diet and needs, not marketing… Read guide →
-
Supplements and Medication Interactions: Questions to Ask Before You Buy
Supplements can change how medicines work. Learn why interactions happen, common pitfalls, and the key questions to ask a clinician or pharmacist before you purchase… Read guide →
-
Vitamin B12: Food Sources, Supplement Forms, and When to Ask a Clinician
Where vitamin B12 comes from, how common supplement forms compare, who may need extra attention, and how to choose or discuss a product with a… Read guide →
-
Caffeine and Sleep: Timing, Amounts, and Common Mistakes
Understand caffeine amounts, timing, hidden sources, gradual reduction, sleep tracking, and when persistent sleep problems need professional attention. Read guide →
-
Sleep Supplements vs. Better Sleep Habits: What Should Come First?
Before trying a sleep supplement, start with consistent sleep habits and consider whether symptoms point to a sleep disorder. If you do consider a supplement,… Read guide →
-
Probiotics: How to Compare Strains, CFUs, Expiration Dates, and Storage
A practical guide to probiotic labels: compare strains, CFUs, expiration dates, storage needs, evidence, and safety before choosing a product. Read guide →
-
Omega-3 Supplements: How to Compare EPA, DHA, Fish Oil, and Label Quality
Before buying an omega-3 supplement, look past the front label. Focus on EPA and DHA amounts, your fish intake, vegetarian options like algal oil, safety… Read guide →
-
Magnesium Supplements Explained: Forms, Uses, and Safety Questions
A practical guide to food sources, supplement forms, label reading, upper limits, and medication interactions—so you can decide if magnesium belongs in your routine and… Read guide →
-
Vitamin D Supplements: Who May Need Them and What to Check on the Label
Vitamin D supports bone, muscle, nerve, and immune function. Learn who may benefit from a supplement, how to think about food and sunlight, what D2… Read guide →
-
Do You Need a Multivitamin? What the Evidence Can and Cannot Tell You
Not everyone needs a multivitamin. Here’s how to decide if one may help you, what the evidence shows (and doesn’t), how to compare labels, safety… Read guide →
-
How to Read a Supplement Facts Label: A Practical Guide
A step‑by‑step way to read Supplement Facts panels so you can compare serving size, amounts, % Daily Value, other ingredients, warnings, and quality information before… Read guide →