The supplement industry is all about making profits, not necessarily about improving well-being. One big lesson from my first-year nutrition degree was the concept of “expensive pee.” Essentially, lots of supplements are ineffective and can even be harmful at worst. This really got under my skin because people who genuinely want to better their health are left wading through a mess of poorly regulated stuff, tons of false info, exaggerated promises, and research that’s often skewed due to money and powerful marketing.

A big warning sign is when nutritional info comes tied with discount codes or pushes to buy, there are, however, some supplements that genuinely help – so, how do you figure out what’s what?

Determining whether research is unbiased and trustworthy involves critically evaluating several key factors. Here’s a checklist to consider when assessing the credibility of research:

Source of Funding: Investigate who funded the research. Be cautious if the study is funded by a company that stands to benefit from positive results. Research funded by independent government agencies or non-profit organisations is generally considered more credible.

Conflict of Interest (COI): Look for any conflicts of interest declared by the authors. If the researchers have financial ties to companies related to the study’s subject, it could potentially influence the study’s outcomes.

Peer Review: Research that has undergone peer review has been evaluated by other experts in the field for its methodology, validity, and significance. Peer-reviewed studies are more likely to be reliable.

Study Design: Examine the study design. Well-designed randomised controlled trials (RCTs) are often considered more reliable because they can control variables and establish cause-and-effect relationships.

Sample Size: Larger sample sizes generally lead to more reliable results. Small studies can have significant limitations and might not be representative of the broader population.

Methodology: Evaluate the study’s methodology. Are the methods described clearly and in sufficient detail for replication? Flawed methodology can lead to biassed results.

Statistical Analysis: Check if the statistical analysis is appropriate and well-explained. Proper statistical methods are crucial for drawing accurate conclusions from data.

Peer Commentary: Look for subsequent studies or expert commentary that references and validates the findings. Repeated positive results from different research teams add to the credibility of a study’s findings.

Publication in Reputable Journals: Studies published in respected and reputable scientific journals are more likely to have undergone thorough review and scrutiny.

Transparency: Transparent reporting of the study’s methods, results, and limitations is a sign of credibility. If the study provides sufficient information for others to replicate the research, it’s more trustworthy.

Consistency with Existing Knowledge: Consider whether the study’s findings align with what is already known in the field. Outlandish or contradictory claims should be scrutinised more closely.

Biases and Limitations: Researchers should acknowledge biases and limitations in their work. An honest assessment of potential biases and limitations adds to the study’s credibility.

Citations: A well-researched paper should include references to existing literature that support the study’s context and rationale.

Remember that even high-quality research can have limitations, and scientific understanding evolves over time. It’s a good practice to consult multiple sources and consider the overall body of evidence on a topic rather than relying solely on a single study. If you’re unsure about interpreting research findings, seeking guidance from accredited experts or healthcare professionals.

If it sounds too good to be true it probably is….