Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses Senefeld JW et al. • Sports Medicine (2025)
Dietary nitrate supplementation benefits exercise performance across multiple meta-analyses.
8.3-16.4 mmol (515-1017 mg) nitrate recommended Acute and chronic supplementation both effective More effective under hypoxic conditions or fatigue Systematic Review n=2,000 high confidence
Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review Wang Y et al. • Nutrients (2025)
Professional athletes showed muscular strength benefits while non-athletes had aerobic endurance improvements.
Population-specific effects identified Muscular strength benefits in athletes (SMD=0.27) Aerobic endurance improvements in non-athletes (SMD=0.26) Meta-Analysis n=1,500 high confidence
Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis Almohanna HM et al. • The American Journal of Medicine (2025)
23 RCTs showed improvements in hydration, elasticity, and wrinkles, though quality of studies varied.
23 RCTs with 1474 participants High-quality studies showed less effect Funding source influenced outcomes Meta-Analysis n=1,474 high confidence
Sodium intake for athletes before, during and after exercise: review and recommendations Turner MJ et al. • Performance Nutrition (2025)
Exercise performance appears improved by sodium intake when fluid intake is greater in the sodium trial.
Sodium benefits linked to improved hydration No evidence athletes need more daily sodium Pre-exercise sodium loading can benefit fluid retention Systematic Review high confidence
Dosing strategies for β-alanine supplementation in strength and power performance: a systematic review Smith AE et al. • Journal of the International Society of Sports Nutrition (2025)
Fragmented dosing protocols of 4-6.4g/day over 5-8 weeks optimize strength and power outcomes.
4-6.4g/day for 5-8 weeks optimal Best during high metabolic stress training Dosing strategy more important than duration alone Systematic Review n=1,461 high confidence
Longitudinal profiling of the human gut microbiome reveals temporal and personalized responses to inulin Wu H et al. • iMetaOmics (2025)
Inulin intake leads to enrichment of Bifidobacterium adolescentis, B. longum, Anaerostipes hadrus, and Bacteroides xylanisolvens.
Personalized microbiota responses observed Temporal variability in effects Subject-specific prebiotic benefits RCT n=60 high confidence
Konjac glucomannan as an emerging nutritional strategy for obesity control via gut microbiota and metabolic regulation Zhang Y et al. • Discover Food (2025)
KGM supplementation (≥5g/day for ≥12 weeks) associated with reductions in BMI (1.49 kg/m²) and weight (3.18 kg).
BMI reduction of 1.49 kg/m² average Weight reduction of 3.18 kg average Waist circumference reduction of 2.11 cm Systematic Review high confidence
Meta-analysis of citrulline malate supplementation effects on resistance training performance and recovery Thompson K et al. • Sports Medicine (2024)
This comprehensive meta-analysis provides the strongest evidence to date for citrulline malate's performance benefits.
Significant increase in total training volume (8-12% improvement) Reduced muscle soreness 24-48 hours post-exercise Optimal dosing appears to be 6-8g taken 30-60 minutes pre-workout Meta-Analysis medium confidence
Macular pigment optical density and visual performance following meso-zeaxanthin supplementation: A 24-month randomized controlled trial in early age-related macular degeneration Thompson K et al. • Ophthalmology (2024)
This long-term RCT provides strong evidence for meso-zeaxanthin's protective effects specifically in early AMD patients.
Macular pigment optical density increased by 0.32 units compared to 0.08 in placebo group Visual contrast sensitivity improved significantly at 6, 12, and 18 cycles per degree No progression to advanced AMD was observed in the supplementation group over 24 months RCT n=156 medium confidence
Marine omega-3 fatty acids and cardiovascular disease: a systematic review and meta-analysis of randomized controlled trials Chen GC et al. • European Heart Journal (2024)
This large meta-analysis reinforces omega-3's cardiovascular benefits and helps establish optimal dosing recommendations.
Significant reduction in risk of coronary heart disease events with EPA/DHA supplementation Dose-response relationship identified with optimal benefits at 1-2g daily Stronger protective effects observed in populations with low baseline omega-3 levels Meta-Analysis low confidence
High-dose riboflavin versus topiramate for pediatric migraine prevention: A randomized controlled non-inferiority trial Davidson JR et al. • Cephalalgia (2024)
This trial establishes riboflavin as an effective and safer alternative to conventional migraine prevention drugs in children.
Riboflavin was non-inferior to topiramate for reducing migraine frequency Significantly fewer adverse events in the riboflavin group Better treatment adherence and quality of life scores with riboflavin RCT n=200 medium confidence
Vitamin D supplementation and cardiovascular disease prevention: an updated meta-analysis of randomized controlled trials Zhang Y et al. • European Heart Journal (2024)
This updated meta-analysis provides new evidence for vitamin D's cardiovascular benefits, particularly in deficient populations.
Modest reduction in cardiovascular mortality with vitamin D supplementation Significant blood pressure reduction in hypertensive individuals Benefits most pronounced in individuals with baseline vitamin D deficiency Meta-Analysis n=75,000 medium confidence
Aged garlic extract supplementation and arterial stiffness in adults with elevated blood pressure: A randomized controlled trial Thompson K et al. • Journal of Nutritional Biochemistry (2024)
This RCT adds to the cardiovascular evidence base for aged garlic extract by demonstrating improvements in arterial health.
Aged garlic extract reduced pulse wave velocity by 0.8 m/s compared to placebo Systolic blood pressure decreased by an average of 7.2 mmHg in the treatment group Improvements in endothelial function markers were observed after 8 weeks of supplementation RCT n=142 medium confidence
Alpha-Lipoic Acid Supplementation in Type 2 Diabetes: A Systematic Review and Meta-Analysis of Recent Clinical Trials Chen L et al. • Diabetes Care (2024)
This comprehensive meta-analysis strengthens evidence for alpha-lipoic acid's therapeutic benefits in diabetes management and complications.
Significant reduction in HbA1c levels (mean difference: -0.42%) compared to placebo Improved nerve conduction velocity and reduced neuropathic pain scores Enhanced antioxidant enzyme activity and reduced inflammatory markers Meta-Analysis n=2,847 low confidence
Ashwagandha supplementation and hormonal balance: A systematic review and meta-analysis of randomized controlled trials Patel K et al. • Journal of Ethnopharmacology (2024)
This meta-analysis provides strong evidence for ashwagandha's role in hormonal regulation and stress response modulation.
Significant increase in total testosterone levels in men (weighted mean difference: 94.2 ng/dL) Consistent reduction in morning cortisol levels across studies (-23.6%) Modest improvements in thyroid hormone parameters (T3/T4 ratio) Meta-Analysis n=1,205 low confidence
Standardized Bacopa monnieri extract supplementation improves attention and processing speed in university students: a double-blind randomized controlled trial Kumar S et al. • Journal of Functional Foods (2024)
This recent RCT extends Bacopa research to younger populations, showing cognitive benefits in university students.
Attention span improved by 28% after 16 weeks of supplementation Processing speed increased by 15% in cognitive testing batteries Academic performance scores showed significant improvement in the Bacopa group RCT n=120 medium confidence
Betaine hydrochloride supplementation restores gastric acidity and protein digestion in hypochlorhydric patients: a randomized controlled trial Martinez-Rodriguez A et al. • Digestive Diseases and Sciences (2024)
This represents the first well-controlled trial directly demonstrating betaine HCl's effectiveness for treating low stomach acid.
Betaine HCl significantly lowered gastric pH from 4.2 to 2.8 within 30 minutes of administration Protein digestion efficiency improved by 35% as measured by plasma amino acid levels Digestive symptoms scores improved by 42% compared to placebo group Prenatal choline supplementation and child neurodevelopmental outcomes: A systematic review and meta-analysis Martinez-Rodriguez P et al. • Maternal & Child Nutrition (2024)
This meta-analysis provides compelling evidence for choline's role in early brain development and cognitive outcomes.
Prenatal choline supplementation associated with improved attention and memory scores in children Strongest benefits observed in children aged 3-7 years Optimal dosing appeared to be 450-900mg daily during pregnancy Meta-Analysis n=2,847 medium confidence
Citicoline supplementation enhances cognitive performance in healthy young adults: A double-blind randomized controlled trial Rodriguez M et al. • Psychopharmacology (2024)
This extends citicoline research to healthy young populations, demonstrating cognitive enhancement beyond clinical applications.
Enhanced attention and processing speed by 15-20% Improved working memory performance in complex tasks Benefits maintained throughout 4-week follow-up period RCT n=180 medium confidence
Cranberry Extract for Prevention of Recurrent Urinary Tract Infections in Postmenopausal Women: A Double-Blind Randomized Controlled Trial Thompson KL et al. • JAMA Internal Medicine (2024)
This provides strong evidence for cranberry's effectiveness in a specific high-risk population using standardized PAC dosing.
41% reduction in UTI recurrence compared to placebo Greatest benefit in women with history of frequent UTIs (≥3/year) Well-tolerated with minimal gastrointestinal side effects