Are supplements science-backed solutions or overhyped distractions? In this episode of Health Facts, we break down the five most talked-about supplements of 2025—including creatine, nootropics, NAD+ boosters, greens powders, and collagen.

Using the latest research from the last 10 years, we explore:

• What actually works and what doesn’t

• Safety concerns and regulatory status

• Real-world results vs. influencer promises

• What to look for before you buy

Whether you’re chasing better workouts, cognitive edge, or long-term health, this episode helps you separate the science from the nonsense—so you can make smart, informed choices.

Show Notes / References

Creatine Monohydrate

• Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN. https://doi.org/10.1186/s12970-017-0173-z

• Candow DG, et al. (2019). Low-dose creatine supplementation improves strength and body composition in aging adults. Nutrients. https://doi.org/10.3390/nu11010094

• Avgerinos KI, et al. (2018). Effects of creatine supplementation on cognitive function in healthy individuals. Exp Gerontol. https://doi.org/10.1016/j.exger.2018.04.018

Nootropic Stacks (L-Theanine, Alpha-GPC, Lion’s Mane)

• Camfield DA, et al. (2014). The effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. https://doi.org/10.1179/1476830513Y.0000000079

• Ziegenfuss TN, et al. (2008). Effects of an Alpha-GPC supplement on physical and psychomotor performance. JISSN. https://doi.org/10.1186/1550-2783-5-4

• Saitsu Y, et al. (2019). Hericium erinaceus (Lion’s Mane) improves cognitive function in adults. J Tradit Complement Med. https://doi.org/10.1016/j.jtcme.2019.02.004

NAD+ Boosters (NMN, NR)

• Yoshino M, et al. (2018). NAD+ intermediates: the biology and therapeutic potential. Cell Metab. https://doi.org/10.1016/j.cmet.2018.05.019

• Elhassan YS, et al. (2019). Nicotinamide riboside augments muscle remodeling in older adults. Cell Rep. https://doi.org/10.1016/j.celrep.2019.02.015

• Dollerup OL, et al. (2020). Clinical effects of NR supplementation: A double-blind randomized trial. JCEM. https://doi.org/10.1210/clinem/dgz289

• Liao B, et al. (2021). Lack of significant effect of NR on metabolism in healthy adults. Front Physiol. https://doi.org/10.3389/fphys.2021.667988

Greens Powders

• Cohen PA, et al. (2022). Unregulated supplements and misleading health claims: A case study of greens powders. JAMA Netw Open. https://doi.org/10.1001/jamanetworkopen.2022.1098

• Note: No peer-reviewed studies exist for most branded greens blends—only studies on isolated ingredients (e.g., spirulina, chlorella, probiotics).

Collagen Peptides

• Clark KL, et al. (2008). Collagen hydrolysate improves joint health in athletes with activity-related joint pain. Curr Med Res Opin. https://doi.org/10.1185/030079908X291967

• Zdzieblik D, et al. (2017). Collagen supplementation and skin elasticity. J Med Food. https://doi.org/10.1089/jmf.2016.3884

• Shaw G, et al. (2017). Oral collagen combined with resistance training improves tendon properties. Am J Clin Nutr. https://doi.org/10.3945/ajcn.116.136762