Something real does happen: blood levels of the vitamins go up. What has not been shown is that it buys you anything. The biggest brand's own trial ran thirty people for four weeks.
A diet nobody markets beat 21 other lifestyle interventions. The best exercise was a wall sit. And the supplements sold for blood pressure came last, by their own numbers.
The US reference standard is 22,379 measured tests. Three things move your percentile before you train: which machine, which edition of the chart, and whether anyone measured you at all.
Fitness falls about 4.0 mL/kg/min a decade. Interval training adds about 5.5. The catch is that the device on your wrist misses by more than that.
Across 99 studies comparing every recovery method, massage came first for soreness and fatigue. Then the largest review, 1,012 people, looked for a performance benefit and found none.
Seventeen studies and 319 people is the entire compression-boot literature, and the reviewers call the effects trivial to small. Passive tights scored better. Across 99 studies, massage won.
Fifty-two studies say cold water cuts soreness and restores power at 24 hours. A hot pack matched it. And twelve weeks of ice baths after lifting cost one group every gain the other made.
Twenty-five trials found a large effect on gum inflammation — and the reviewers graded their own evidence very low. Seventeen of those trials were in people with healthy mouths.
The sleepy girl mocktail runs on a study that finished with eight completers. Two pilots and 23 people is the entire sleep file — while the recovery evidence runs to two meta-analyses.
Six trials, 899 children: honey probably beats placebo and nothing at all, on moderate-certainty evidence. The advantage runs out at three days, and it must never go to a baby under one.