Supplements & Vitamins — the evidence, claim by claim

Supplements Evi has reviewed

01
Hush Labs · Supplements
Magnesium Glycinate Sleep Capsules
Low risk, mild benefit. Helpful as part of a wind-down routine; not a treatment for real insomnia.
Promising
02
Atlantic Bloom · Wellness
Wildcrafted Sea Moss Gel
Fine as a food. Treat every health claim on the label as unverified, and be cautious if your thyroid is involved.
Limited
03
Steady State · Supplements
KSM-66 Ashwagandha Cortisol Complex
Decent evidence for stress, no evidence for face shape. Cycle it and tell your doctor you're taking it.
Promising

Each rating covers one claim about one ingredient or practice — not a promise that a specific product works.

Strong: Consistent results from well-designed human studies, such as controlled trials or systematic reviews.
Promising: Encouraging human research, but results are mixed, small, or not yet confirmed by larger trials.
Limited: Only a little research exists, or it comes mainly from lab, animal or very small studies.
Unsupported: The research that exists does not back the claim as it is commonly marketed.
Insufficient evidence: Evi could not find enough relevant published research to judge this yet.

Magnesium glycinate
“Fixes insomnia and calms the nervous system.”
Promising
2 studies on file · from Magnesium Glycinate Sleep Capsules
L-theanine
“Relaxation without drowsiness.”
Promising
2 studies on file · from Magnesium Glycinate Sleep Capsules
Apigenin
“Binds sleep receptors like a natural sedative.”
Limited
2 studies on file · from Magnesium Glycinate Sleep Capsules
Irish sea moss
“Contains 92 minerals; boosts immunity, thyroid and energy.”
Unsupported
2 studies on file · from Wildcrafted Sea Moss Gel
Carrageenan
“Soothes the gut.”
Limited
2 studies on file · from Wildcrafted Sea Moss Gel
Ashwagandha root extract
“Lowers cortisol and de-puffs your face.”
Promising
2 studies on file · from KSM-66 Ashwagandha Cortisol Complex

TikTok + Instagram
Sleepy girl mocktail
Both ingredients have small, real effects on sleep onset. Combined, expect minutes rather than transformation — and the bedtime ritual itself probably does some of the work.
Promising
Instagram + Reddit
Creatine for women
Strength and lean-mass benefits are among the best-supported in sports nutrition, including in women. The cognition findings are much earlier and mostly in sleep-deprived or stressed states.
Strong
Reddit + TikTok
Inositol for hormonal balance
In people with PCOS and insulin resistance the evidence on ovulation and insulin markers is reasonable. Outside that group, the general 'hormone balancing' claim is untested.
Promising

Sleep Architecture · BMC Complementary Medicine and Therapies, 2021
Magnesium's sleep effect is real but modest
Researchers pooled lots of small sleep studies together. On average, magnesium helped people drop off a bit faster — minutes, not hours — and mostly in older people or those who were short on magnesium to begin with. Helpful nudge, not a sleeping pill.
Nutritional Biochemistry · Journal of the International Society of Sports Nutrition, 2018
Spreading protein through the day beats one large serving
Your muscles can only use so much protein at once — the rest is simply used for energy or passed through. Eating a decent amount at three or four meals gives your body more chances to build than saving it all for one big dinner.

Not approved like medicines: In the US, supplements do not need FDA approval for safety or effectiveness before they are sold. A label claim is not proof.
Look for independent testing: Third-party seals such as USP Verified or NSF Certified check that a product contains what the label says. They do not show that it works.
Ask about interactions: Supplements can interact with prescription medicines, pregnancy and health conditions. Check with a doctor or pharmacist before starting one.

Evi is editorial research, not medical advice. How we rate evidence.