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Aviado Research
Aviado Research Library

Because “studies show” isn’t enough.

270 papers, tiered on a transparent rubric. Read the evidence your supplement rests on — before you swallow it.

270 studies84 supplements10 health goalsLast re-review May 14, 2026

Explore research pillars

Brain pillarCognitive Health & NeuroprotectionFocus, memory, mood, sleepExploreHeart pillarCardiovascularLipids, pressure, vesselsExploreEnergy pillarMetabolic HealthGlucose, insulin, body compExplore

Editor's picks

Reviewed by Aviado ResearchBrowse all

Latest research

Updated weeklyFull archive →

Browse by health goal

10 domains · v2.7 rubricAll categories →

Metabolic Health

86 articles · Berberine · Vitamin B6 · Zinc

Cardiovascular & Circulation

85 articles · Omega 3 · Coq10 · Taurine

Brain, Mood & Cognitive Performance

96 articles · Omega 3 · Curcumin · Ashwagandha

Sleep & Recovery

43 articles · Magnesium · Ashwagandha · L Citrulline

Hormonal Health

44 articles · Black Cohosh · Ashwagandha · Tongkat Ali

Muscle, Bone & Joint

68 articles · Creatine · Coq10 · Ashwagandha

Immune System Health & Inflammation

88 articles · Vitamin D3 · Vitamin C · Curcumin

Cellular Longevity & Healthy Aging

55 articles · Nmn · Coq10 · Pqq

Advanced

Gut & Microbiome

31 articles · Probiotics · Berberine · Green Tea Extract

Advanced

Skin, Hair & Collagen

11 articles · Collagen · Vitamin C · Biotin

Explore by pillar

Goal-level hubs that cluster the evidence — and the biomarkers that connect them.
PILLAR

Brain & Cognitive

Memory, focus, mood, sleep

PILLAR

Cardiovascular

Lipids, blood pressure, vessels

PILLAR

Metabolic

Glucose, insulin, body comp

BIOMARKERS

Biomarkers

The measurements that connect goals

How we tier evidence

Every claim gets the same rubric.

We don’t rate supplements — we rate claims about supplements. A single ingredient can earn Strong evidence for one benefit and Insufficient for another. The tier tells you how seriously to take a specific conclusion, not the molecule in general.

Strong
69 studies

At least two concordant RCTs with low-to-moderate risk of bias, or a high-certainty GRADE meta-analysis. This is where we feel confident saying yes.

Moderate
26 studies

One well-designed RCT plus replicated observational data. The signal is real; the effect size isn’t locked down.

Preliminary
175 studies

Early human data, mixed results, or a single trial. We report it, but we don’t bet the farm on it.

Insufficient

Animal-only studies, mechanism-only claims, or anecdote. We index these so you know they exist, not so you swallow them.

Listen by health goal

Curated evidence reviews for the commute

Brain, Mood & Cognitive Performance

12 featured · ~114 min

  • Sage Extract — Sage Extract Cuts LDL by 35% in 3 Months — But Only Some People See the Glucose Drop
  • Zinc — How Zinc Ions Block Inflammatory Cascades via NF-κB and Cytokine Control
  • Vitex — How Vitex Blocks Prolactin Release Through Dopamine Receptor Activation
  • +74 more in this goal

Metabolic Health

12 featured · ~65 min

  • Spirulina — Spirulina's Effect on Liver Enzymes Is Fast and Measurable — But Only If Your Baseline Is Elevated
  • Vitamin B6 — Your PLP Level Is a Hidden Report Card on Inflammation, Cancer Risk, and Metabolic Health — Most People Have Never Tested It
  • Sage Extract — Sage Extract Cuts LDL by 35% in 3 Months — But Only Some People See the Glucose Drop
  • +70 more in this goal

Cardiovascular & Circulation

12 featured · ~63 min

  • Sage Extract — Sage Extract Cuts LDL by 35% in 3 Months — But Only Some People See the Glucose Drop
  • L Citrulline — L-Citrulline Drops Blood Pressure Up to 9 mmHg — But Only in the Right People at the Right Time
  • Chlorella — Chlorella Cuts LDL by 8 mg/dL on Average — But Individual Response Varies Wildly: How to Know If You're a Responder
  • +70 more in this goal

Immune System Health & Inflammation

12 featured · ~64 min

  • Vitamin B6 — Your PLP Level Is a Hidden Report Card on Inflammation, Cancer Risk, and Metabolic Health — Most People Have Never Tested It
  • Vitamin A — Vitamin A's Hidden Role in Thyroid Function: Why Your TSH Might Be Off Without Knowing It
  • Pomegranate Extract — Pomegranate's Anti-Inflammatory Effect Is Real — But Only If You're Actually Inflamed
  • +68 more in this goal

Muscle, Bone & Joint

12 featured · ~54 min

  • L Citrulline — L-Citrulline Drops Blood Pressure Up to 9 mmHg — But Only in the Right People at the Right Time
  • Butyrate — Your Gut's Butyrate Signal Predicts Whether Supplementation Will Work — Here's How to Find Out
  • Rhodiola Rosea — How Rhodiola's Salidroside Activates AMPK to Boost Cellular Energy
  • +53 more in this goal

Cellular Longevity & Healthy Aging

12 featured · ~95 min

  • Vitamin B6 — How Vitamin B6 Converts to PLP to Power 150+ Enzyme Reactions
  • Rhodiola Rosea — How Rhodiola's Salidroside Activates AMPK to Boost Cellular Energy
  • Quercetin — Quercetin's Anti-Inflammatory Path: IL-6 Suppression vs Oxidative Defense
  • +44 more in this goal
The weekly read

One study, read closely.

Every Sunday: one new paper, one re-review, and one claim we changed our mind about. Written by our science team, edited for the skeptical reader.

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