Evidence-Based Health & Supplement Guides
For People Who Actually Read the Science
Skip the hype. Get the evidence. Know exactly what works — and why. No sponsored content. No proprietary blends.
Just the science.
90+ evidence-based guides & articles · No sponsored content · Updated when research changes
Evidence-Based Health Guides
Practical Health Guides for Smarter Supplement Choices
Browse evidence-based guides, workbooks and free resources for supplement timing, forms, nutrient gaps, women’s health, energy and everyday performance.
Free Peak Health Stack Resources
Start With Free Evidence-Based Supplement Tools
Download free guides, cheat sheets and quizzes to help you understand supplement timing, nutrient gaps, perimenopause support and smarter next steps.
Women Over 40
Perimenopause, bone density, hormones, energy, skin, sleep. The complete evidence-based
guide built for this stage.
General Health & Performance
Sleep, energy, immunity, stress, muscle, cognition. Build your first evidence-based stack from
scratch.
Evidence-Scored
Every supplement rated 1–5 based on clinical trial quality and independent replication.
No Sponsored Content
We don’t accept brand payments. Recommendations are research-driven only.
Transparent Revenue
We earn affiliate commissions. We explain exactly how — and why it doesn’t affect picks.
Updated Regularly
Guides reviewed when significant new research is published.
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We believe you deserve to know this upfront.
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What We Don’t Accept
Our Commitment
The PHS Evidence Score
Every supplement guide carries an Evidence Score — a 1–5 rating based on clinical trial
quality, sample sizes, independent replication, and effect size. You’ll never wonder if we’re quoting a brand’s own
research.
Magnesium Glycinate
4.2 / 5
23 RCTs · Strong replication
Vitamin D3 + K2
4.5 / 5
31 RCTs · Extensive evidence
Collagen Peptides
4.2 / 5
Good evidence · Dose matters
Tell Us Your Goal. We’ll Show You the Evidence.
Every path leads to a guide built for that goal — evidence-scored, with verified product picks.
Our Highest-Impact Guides
Ranked by evidence strength and practical impact — not publication date.
MOST POPULAR
Best Magnesium Supplements — Which Type Should You Buy?
Here’s something that surprises most people: magnesium supplements are not all the same.
If you only fix one deficiency, fix magnesium first — it shows up everywhere from sleep to hormone regulation.
The wrong type and you might as well be throwing your money away — some forms absorb so poorly that your body barely registers them. Buy the right type and you could see meaningful improvements in sleep, anxiety, muscle recovery, and energy within weeks.
12 min read · Evidence Score: 4.2/5
WOMEN 40+
Best Supplements for Women Over 40 — What Changes and What Helps
The decade from 40 to 50 brings more physiological change for women than almost any other adult period. … hormonal fluctuations affect sleep, mood, bone density, cardiovascular risk, body composition, and metabolic function simultaneously.
8 min read
INJURY RECOVERY
How to Recover Faster From Injury — The Evidence-Based Guide
Recovering from injury is not simply a matter of waiting long enough. Nutrition, targeted supplementation, sleep, movement, and the right recovery tools all influence how quickly tissue heals, inflammation resolves, and function returns.
8 min read
We’ll Also Tell You What NOT to Take
Negative recommendations are more trusted than positive ones. Here’s ours.
Biotin for Hair Growth
Evidence only supports it for diagnosed deficiency. Expensive…
Multivitamins (As Main Strategy)
Wrong doses, wrong forms, competing minerals. Better approach…
Most Collagen Drinks
You need 10g+ hydrolysed peptides. Most drinks contain 1–3g…
Fat Burners
Marketing almost entirely. Beyond caffeine and green tea…
Latest Evidence-Based Guides
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Do I Need a Multivitamin? How to Decide Before You Buy One
Do you actually need a multivitamin? Use this evidence-based checklist to decide whether food, targeted supplements or a multivitamin makes most sense.
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How Long Do Supplements Take to Work? A Realistic Timeline by Supplement
How long do supplements take to work? See realistic timelines for vitamin D, magnesium, creatine, omega-3, iron, B12 and more.
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Creatine Before or After a Workout? Does Timing Matter?
Should you take creatine before or after training? Learn whether timing matters, how much to take and what to do on rest days.
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Does Creatine Cause Bloating or Weight Gain? The Honest Answer
Does creatine cause bloating or weight gain? Learn what changes on the scale, what muscle water retention means and how to minimise digestive issues.
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Does Creatine Cause Hair Loss? What the Evidence Actually Shows
Worried creatine causes hair loss? Here is what the evidence says about DHT, shedding, genetics and whether you need to stop taking creatine.
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How to Stop Wasting Money on Supplements — The 7-Question Audit
A sharp, conversion-focused supplement audit for readers who suspect they are spending too much on products that do too little.
Stop Guessing. Start Tracking What Works.
Your Peak Stack helps you log your supplements, track how you actually feel, and get AI-powered guidance on what’s helping, what may be clashing, and what to adjust next.
