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·43 articles·0 biomarkers·Last reviewed
Latest in Sleep & Recovery
What's new.
MagnesiumPreliminary
Versioned Article
Knowledge Base · 1 min · 1 sources
L CitrullinePreliminary
L-Citrulline Drops Blood Pressure Up to 9 mmHg — But Only in the Right People at the Right Time
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
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
- Magnesium2 articles
- Ashwagandha1 article
- Cordyceps1 article
- Creatine1 article
- Fisetin1 article
- Ginkgo Biloba1 article
- Glycine1 article
- Inulin1 article
- Iron1 article
- L Citrulline1 article
- L Theanine1 article
- Melatonin1 article
- Omega 3 Fatty Acids1 article
Insufficient
No supplements in this tier yet.
Complete index
Every article in Sleep & Recovery
All 43 published Aviado Research articles in this pillar, linked in one place.
- PreliminaryL-Citrulline Drops Blood Pressure Up to 9 mmHg — But Only in the Right People at the Right TimeKnowledge Base
- ModerateHow Zinc Ions Block Inflammatory Cascades via NF-κB and Cytokine ControlMechanism of Action
- StrongHow Saffron's Crocin Targets Serotonin and BDNF Pathways for MoodMechanism 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's Sleep Architecture Effect: Slow-Wave Enhancement Via GABAA ReceptorsMechanism of Action
- PreliminaryHow Ginkgo's Terpene Lactones Block GABA Receptors to Boost AlertnessMechanism of Action
- ModerateAshwagandha Is Not Just an Adaptogen: What Its Molecules Actually DoMechanism of Action
- PreliminaryWhy Your Magnesium Supplement May Be Working—Just Not Where You're LookingKnowledge Base
- PreliminaryLow Plasma Glycine Is a Metabolic Warning Signal — and Most People with Obesity or Insulin Resistance Have ItKnowledge Base
- PreliminaryCordyceps Isn't an Athletic Supplement — It's a Kidney Protection Tool Most People Are IgnoringKnowledge Base
- PreliminaryFisetin's Dose-Response Paradox: Why the Amount You Take May Determine Whether It Helps or HurtsKnowledge Base
- PreliminaryMelatonin Is Not Just a Sleep Hormone — It's a Metabolic Regulator With a Dose-Timing ProblemKnowledge Base
- PreliminaryL-Theanine Works Differently Alone vs. With Caffeine — And Most People Are Taking It WrongKnowledge Base
- PreliminaryAshwagandha Works on Cortisol, Serotonin, and LH Simultaneously — But Your Baseline Determines Which Effect DominatesKnowledge 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
- PreliminaryThe Cortisol Switch: How Your MR/GR Receptor Balance Decides Whether Stress Heals or HurtsKnowledge Base
- PreliminaryCellular Longevity for Men 18-39: The Science and Strategy to Age Well—Starting NowKnowledge Base
- PreliminaryHormonal Health After 40: Turning the Most Overlooked Transition Into Your Greatest Health OpportunityKnowledge Base
- PreliminarySleep & Recovery for Women 18–39: Why 'Just Get More Sleep' Fails—and What Actually WorksKnowledge Base
- PreliminaryThe Testosterone Crisis: How Men 18-39 Can Reclaim Hormonal Health—Without InjectionsKnowledge 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 and Your Brain: Mastering Cognitive Health After 40Knowledge Base
- PreliminaryDrug-Supplement Interactions: What Aviado’s Warnings Actually Mean (And What To Do)Knowledge Base
- PreliminaryCellular Longevity: How Men 40-65 Can Slow Their Biological ClockKnowledge Base
- PreliminaryHormonal Health After 40: Your Action Plan for Staying Strong, Sharp, and VitalKnowledge Base
- StrongSleep & Recovery: Why "Just Get More Sleep" Is the Worst Advice for WomenKnowledge Base
- StrongSleep Is Your Superpower: The Essential Guide to Recovery for Men Under 40Knowledge Base
- StrongSleep After 55: When Rest Becomes the Hardest Work You DoKnowledge Base
- StrongSleep After 65: Reclaiming Rest When Your Body Rewrites the RulesKnowledge Base
- StrongSleep After 40: Mastering Rest When Your Thermostat Fights BackKnowledge Base
- StrongSleep After 40: Why Recovery Became Your BottleneckKnowledge Base
- PreliminaryThe Cortisol Switch: How the MR/GR Receptor Balance Determines Whether Stress Makes You Stronger or Breaks You DownExplainer
- PreliminaryThe Autonomic Switch: Why Your HRV During Sleep Reveals What Your Sleep Tracker Can'tExplainer
- PreliminaryThe Muscle-Bone Crosstalk: How Myokines, Sclerostin, and Mechanical Load Determine Your Skeletal FateExplainer
- PreliminaryThe HPA Axis Traffic Switch: How Your Body Chooses Between Thyroid, Stress, and Sex Hormones — and What Your Biomarkers Reveal About That ChoiceExplainer
- PreliminaryYour Cortisol Rhythm Is a Fingerprint — And Most People Are Reading It WrongKnowledge Base
- PreliminaryThe omega-3 index as a status marker: what the proven blood response tells you that dose labels cannotKnowledge Base
- PreliminaryVersioned ArticleKnowledge 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.
Sleep, tiered by evidence.
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