🟢 Intro

What the Science Really Says About Supplements

You’ve probably heard phrases like “backed by science” or “clinically proven” — but not all studies are created equal. Here’s how to make sense of supplement research, and what to look for in trustworthy evidence.

🔍 Understanding Scientific Evidence

Not all research carries the same weight. Here’s how studies typically stack up — from most reliable to least:

🧪 1. Meta-Analyses & Systematic Reviews

• These studies combine data from many individual studies
• They follow strict criteria and look for overall patterns ✅ Most trustworthy — large sample sizes, broad perspective

👥 2. Randomized Controlled Trials (RCTs)

• Participants are randomly assigned to test or placebo groups
• Often considered the “gold standard” for testing a supplement’s effect

🔬 3. Observational Studies

• Researchers track people over time but don’t control the variables
• Useful for spotting associations, but not cause-and-effect

🧾 4. Animal or Lab (In Vitro) Studies

• Early-stage science — useful for understanding mechanisms, but not outcomes in humans

📌 5. Anecdotal Evidence & Testimonials

• Personal stories may be compelling, but they don’t count as scientific proof

⚖️ Red Flags in “Science-Backed” Marketing

Be cautious when you see:

• 🚩 Claims based on one small study
• 🚩 Vague phrases like “clinically proven” with no source
• 🚩 Brand-funded research without third-party review
• 🚩 No dosage, duration, or peer-reviewed source listed

✅ What to Look For Instead

• 📖 Reference to peer-reviewed journals (like PubMed or NIH studies)
• 🎯 Clarity on dosage used in the study (vs. the product you’re buying)
• 🧠 Studies that match the population and goal you care about (age, health condition, etc.)

🧠 Bottom Line

Scientific research around supplements is growing — but not all evidence is equal. When you know how to evaluate the claims, you’re far more equipped to make smart, evidence-informed choices.