Aviado Research · Pillar
Sleep & Recovery
The single intervention with the largest evidence base on earth, and the supplements that help (or quietly don't).
16 supplements·37 articles·0 biomarkers·Last reviewed
Latest in Sleep & Recovery
What's new.
L CitrullinePreliminary
L-Citrulline and Blood Pressure: Who May See a 9 mmHg Drop
Knowledge Base · 8 min · 12 sources
ZincModerate
How Zinc Ions Block Inflammatory Cascades via NF-κB and Cytokine Control
Mechanism of Action · 9 min · 9 sources
SaffronStrong
How Saffron Affects Serotonin and Mood: The Mechanism
Mechanism of Action · 9 min · 8 sources
All supplements in this pillar
Ranked by evidence tier.
Every supplement with published evidence for Sleep & Recovery. Tiering reflects the strength of the primary literature, not market popularity.
Moderate
- Ashwagandha2 articles
- Zinc1 article
Preliminary
- Ashwagandha1 article
- Cordyceps1 article
- Creatine1 article
- Fisetin1 article
- Ginkgo Biloba1 article
- Glycine1 article
- Inulin1 article
- Iron1 article
- L Citrulline1 article
- L Theanine1 article
- Magnesium1 article
- Melatonin1 article
- Omega 3 Fatty Acids1 article
Insufficient
No supplements in this tier yet.
Complete index
Every article in Sleep & Recovery
All 37 published Aviado Research articles in this pillar, linked in one place.
- PreliminaryL-Citrulline and Blood Pressure: Who May See a 9 mmHg DropKnowledge Base
- ModerateHow Zinc Ions Block Inflammatory Cascades via NF-κB and Cytokine ControlMechanism of Action
- StrongHow Saffron Affects Serotonin and Mood: The MechanismMechanism of Action
- PreliminaryHow Iron Controls Cellular Energy Through Mitochondrial Electron TransportMechanism of Action
- PreliminaryHow Inulin's Gut-Derived SCFAs Drive Metabolic & Inflammatory ChangesMechanism of Action
- StrongGABA for Deep Sleep: How It Changes Sleep ArchitectureMechanism of Action
- PreliminaryHow Ginkgo Biloba Boosts Alertness and Mental ClarityMechanism of Action
- ModerateAshwagandha Is Not Just an Adaptogen: What Its Molecules Actually DoMechanism of Action
- PreliminaryMagnesium for Blood Pressure and Blood Sugar ControlKnowledge Base
- PreliminaryLow Plasma Glycine Is a Metabolic Warning Signal — and Most People with Obesity or Insulin Resistance Have ItKnowledge Base
- PreliminaryCordyceps for Kidney Health: What the Evidence ShowsKnowledge Base
- PreliminaryFisetin's Dose-Response Paradox: Why the Amount You Take May Determine Whether It Helps or HurtsKnowledge Base
- PreliminaryMelatonin for Sleep and Metabolic Health: Dose Timing MattersKnowledge Base
- PreliminaryL-Theanine and Caffeine for Focus: What the Evidence ShowsKnowledge Base
- PreliminaryAshwagandha for Stress, Sleep, and Testosterone: EvidenceKnowledge Base
- PreliminaryCreatine's Brain Benefits May Depend on Whether Your Brain Is Actually Creatine-DeficientKnowledge Base
- PreliminaryEpigenetic Clocks: What Your Biological Age Test Really Means (and What It Doesn’t)Knowledge Base
- PreliminaryCortisol Balance: How MR and GR Receptors Affect StressKnowledge Base
- PreliminaryCellular Longevity for Men 18-39: Habits That Slow AgingKnowledge Base
- PreliminaryPerimenopause Hormonal Health: A Guide for Women After 40Knowledge Base
- PreliminarySleep & Recovery for Women 18–39: Why 'Just Get More Sleep' Fails—and What Actually WorksKnowledge Base
- PreliminaryTestosterone Supplements for Men 18-39: What WorksKnowledge Base
- PreliminarySleep After 40: Mastering Rest When Your Thermostat Fights BackKnowledge Base
- PreliminarySleep Is Your Superpower: The Essential Guide to Recovery for Men Under 40Knowledge Base
- PreliminaryMenopause Brain Fog: Supplements for Cognitive Health After 40Knowledge Base
- PreliminaryDrug-Supplement Interactions: What Aviado’s Warnings Actually Mean (And What To Do)Knowledge Base
- PreliminaryBiological Age and Longevity: A Guide for Men 40-65Knowledge Base
- PreliminaryHormonal Health for Men 40-65: Signs and What HelpsKnowledge Base
- StrongSleep Is Your Superpower: The Essential Guide to Recovery for Men Under 40Knowledge Base
- PreliminaryThe Cortisol Switch: How the MR/GR Receptor Balance Determines Whether Stress Makes You Stronger or Breaks You DownExplainer
- PreliminaryHRV During Sleep: The Signal Sleep Trackers MissExplainer
- PreliminaryBone Density and Muscle Strength: How They ConnectExplainer
- PreliminaryThe HPA Axis Traffic Switch: How Your Body Chooses Between Thyroid, Stress, and Sex Hormones — and What Your Biomarkers Reveal About That ChoiceExplainer
- PreliminaryCortisol Rhythm and Sleep: Why Timing Beats the NumberKnowledge Base
- PreliminaryOmega-3 Index: Why Blood Levels Matter More Than DoseKnowledge Base
- ModerateAshwagandha May Lower Stress and Boost Fitness: What the Science SaysKnowledge Base
- ModerateBest Supplements for Cortisol (Stress Hormone): What the Evidence Actually ShowsKnowledge Base
Frequently asked
Questions Aviado Research hears on this pillar.
How do evidence tiers apply to sleep & recovery?
Editorial draft pending — Restate the 4-tier rubric (Strong = ≥2 concordant RCTs; Moderate = 1 RCT + replicated observational; Preliminary = early/single-trial human data; Insufficient = animal/mechanism-only) with examples from this goal. Keep short; link to /methodology/ for the full rubric.
How often is this pillar refreshed?
Editorial draft pending — Quarterly cadence; out-of-band re-reviews triggered by new meta-analyses, regulatory action, or emerging safety signals. Link to /methodology/ for the re-review policy.