Forty studies and 1,461 people say beta-alanine works — by a median 2.85%, only on how long you last, and only in efforts of one to four minutes. Body composition: nothing.
Glycinate is sold on absorption. Its one head-to-head trial found 23.5% versus 22.8% for cheap magnesium oxide, in twelve post-surgical patients. The healthy comparison favoured citrate.
A scoping review found 19 studies and called human cosmetic use a research gap. A second study read the posts: mostly uncited, mostly by sellers without health credentials.
Ten studies, 213 patients, and two of them found something real — all in people with diagnosed sleep apnea. The reviews also excluded blocked noses, which is the reason most people mouth-breathe.
Forty-one adults walked the same 30 minutes two ways: once a day, or 10 minutes after each meal. Same walking, 12% smaller blood sugar rise, and 22% after the evening meal.
Every trial was in people with lymphedema after cancer treatment, and even there three reviews disagree. For healthy people looking to debloat, there are no studies at all.
Twenty-eight trials say psyllium lowers LDL cholesterol. Six say it takes off 4.6 pounds, and the company that makes Metamucil counted them. Semaglutide moved 28.
Swallowed, castor oil has a confirmed receptor mechanism and trials in thousands of people. On your abdomen there is exactly one study, and it found bowel movements unchanged.
Across 25 studies and 1,876 people, forest therapy reduced stress with an effect size of 0.71 — larger than most things we check. Nearly every outcome was self-reported by people who knew exactly where they had been.
A 2026 scoping review searched four databases for human studies of the carnivore diet and found nine — small, short, and without control groups. In the one that measured blood before and after, median LDL rose 63%.