Gut

Nutrients connected to Gut

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Inulin and chicory root fibrePreliminary or mixed

  Works through the gut bacteria; effects on bacteria counts are a marker only.

• Fibre supplements (psyllium, methylcellulose, calcium polycarbophil and others)Clinically supported

  Fibre supplements work inside the gut by absorbing water and adding bulk.

• SennaClinically supported

  Stimulates the bowel muscles to move stool.

• PsylliumClinically supported

  Psyllium works in the gut, where it absorbs water and bulks stool.

• MorelDocumented risk

  Morel poisoning most often shows as vomiting and other gut symptoms; thorough cooking is advised.

• False MorelDocumented risk

  Delayed vomiting and other gut symptoms are the usual first effect.

• Jack-o'-lantern mushroomDocumented risk

  Illudins are reported to damage the cells lining the intestine, in line with the gut symptoms.

• Livid pinkgillDocumented risk

  It is classed among the mushrooms that irritate the gut; the exact toxin is unknown.

• Ivory funnelDocumented risk

  Cramps, vomiting and diarrhoea are among the earliest signs.

• Yellow stainerDocumented risk

  The poisoning is a stomach and bowel upset.

• Green-spored parasolDocumented risk

  Vomiting and diarrhoea are the main effect.

• Sulphur tuftDocumented risk

  Vomiting and diarrhoea are the reported symptoms of fasciculol mushrooms; this is a poisoning, not a benefit.

• The sickenerDocumented risk

  It is a gut irritant; diarrhoea and cramps are described and symptoms end once the irritant has been expelled.

• Common earthballDocumented risk

  The gut is the main target of the poisoning in poison-centre and registry reports.

• Poison pieDocumented risk

  The reported effects are gut symptoms; the mechanism is not known.

• Autumn crocus (colchicum)Documented risk

  Nausea, vomiting and diarrhea are early signs of colchicine poisoning.

• Deadly fibrecapDocumented risk

  Cramps, vomiting and diarrhoea are among the earliest signs.

• Devil's boleteDocumented risk

  Gut symptoms are the main picture; the lab work suggests bolesatine may contribute.

• Tiger tricholomaDocumented risk

  The review says the poisons act locally on the lining of the gut.

• Beautiful clavariaDocumented risk

  Reported to cause gastrointestinal upset; the toxin and mechanism are unknown.

• PlumsClinically supported

  Prunes (dried plums) eased mild to moderate constipation in trials; a guideline rates most diet evidence low certainty. Results are for dried plums, not fresh.

• Peppermint OilClinically supported

  IBS capsule trials.

• Acacia HoneyDocumented risk

  Honey spores can grow in a baby's gut and cause infant botulism; WHO advises no honey under 1 year.

• Clover HoneyDocumented risk

  In infants, spores germinate and release toxin in the gut (infant botulism); honey is a confirmed food source.

• Gut Health Blends (Probiotic, Fiber, Enzymes)Preliminary or mixed

  Probiotics, fiber and enzymes act in the gut, but benefit depends on the exact ingredient and condition.

• Vitamin DDeficiency link

  The gut absorbs vitamin D from food and supplements; malabsorption disorders can lower levels.

• Vitamin B3 (niacin)Deficiency link

  Niacin helps the digestive system work; deficiency causes diarrhoea, abdominal pain and loss of appetite.

• Lactobacillus and Bifidobacterium probioticsPreliminary or mixed

  The gut is where probiotics are meant to act; benefit is tentative and strain-specific. Many products pass through rather than settle.

• Lactobacillus rhamnosus GGClinically supported

  LGG acts in the gut; trials focus on diarrhoea and bowel symptoms in specific groups.

• Lactobacillus reuteri (Limosilactobacillus reuteri)Preliminary or mixed

  The trials concern gut symptoms in infants (colic, diarrhoea) and necrotizing enterocolitis in preterm babies; evidence is strain- and condition-specific.

• Bifidobacterium (infantis, longum, lactis, breve)Preliminary or mixed

  Bifidobacterium strains are used in the gut, where small trials looked at IBS symptoms and constipation. Results are strain-specific and mixed.

• Saccharomyces boulardiiDocumented risk

  Rare yeast bloodstream infections (fungaemia) have been reported after S. boulardii use, mainly in intensive-care patients, people with central venous lines or weak immunity. Ask a clinician first in those situations.

• Bacillus coagulans, Bacillus subtilis and spore-forming probioticsPreliminary or mixed

  Studied for symptoms arising in the gut; results belong to the named strain only.

• Akkermansia, Faecalibacterium and next-generation probioticsLab or animal research only

  The organisms are gut residents; reviews describe effects on the gut barrier and short-chain fatty acids mostly from lab and association work.

• Prebiotic fibresPreliminary or mixed

  Fermentable fibres such as inulin and FOS raise Bifidobacterium counts and modestly raise stool frequency in trials, but effects on symptoms are mixed and certainty is low.

• Digestive enzyme supplementsPreliminary or mixed

  Lactase tablets or drops are described by NIDDK and the NHS as possibly helping some people with lactose intolerance. Other enzyme products have only small, product-specific trials.

• Bacopa monnieriDocumented risk

  Nausea, abdominal cramps and increased stool frequency are the commonly reported effects.

• Artichoke leafPreliminary or mixed

  Used for indigestion, fullness, bloating and gas. The research is limited (one placebo-controlled study in a Cochrane review).

• ElderberryDocumented risk

  Raw or unripe berries and other plant parts can cause nausea, vomiting and severe diarrhea.

• Aloe veraDocumented risk

  Aloe latex taken by mouth can cause abdominal pain, cramps and diarrhea (NCCIH). FDA found inadequate data on safety and effectiveness of aloe ingredients as over-the-counter laxatives.

• FennelPreliminary or mixed

  Studied for colic and traditionally used for bloating and gas; trial evidence is limited.

• PeppermintClinically supported

  The best-studied use is for IBS symptoms in the gut using enteric-coated oil capsules.

• Cascara sagradaClinically supported

  Acts on the bowel to stimulate movement and soften stool; used for occasional constipation only.

• Chicory rootClinically supported

  Chicory inulin raised stool frequency in people with constipation in small trials and a meta-analysis; this applies to inulin, not every chicory product.

• CilantroDocumented risk

  Contaminated raw cilantro has caused outbreaks of diarrhea illness; CDC advises cooking produce to 158 F (70 C) because washing may not remove the parasite.

• FlaxseedClinically supported

  The EU recognises linseed for habitual constipation (well-established use) and small trials found better bowel habits. It must be taken with plenty of fluid.

• EnokiDocumented risk

  Listeria infection from contaminated enoki starts as a foodborne infection; cooking thoroughly is advised for higher-risk groups.

• Dragon's blood (sangre de grado)Clinically supported

  The prescription drug acts on chloride channels in the intestinal lining and is hardly absorbed.

• Rhubarb rootClinically supported

  Rhubarb root is a stimulant laxative recognised in the EU for short-term relief of occasional constipation (up to one week). Trials of this use were not found in the sources we read.

• Honey mushroomDocumented risk

  Vomiting and diarrhoea were the main symptoms in a Wisconsin poison-centre series.

• Poke root (pokeweed)Documented risk

  Diarrhea, sometimes bloody, is a listed symptom of pokeweed poisoning.

• Black pepperDocumented risk

  Piperine can change intestinal absorption of other substances and medicines.

• Bay leafDocumented risk

  Whole bay leaves stay stiff after cooking and may harm the digestive tract or cause choking if swallowed, so recipes say to remove them.

• Anise (aniseed)Preliminary or mixed

  Traditional digestive use; one trial of anise oil capsules in IBS reported fewer symptoms than placebo.

• Fennel seedPreliminary or mixed

  Colic and mild gut spasm are the main uses studied or accepted traditionally.

• Clouded agaricDocumented risk

  Poisoning reports describe gut symptoms (diarrhoea, nausea, vomiting) after eating it.

• AlfalfaDocumented risk

  Digestive side effects and sprout-borne bacterial infections.

• Death capDocumented risk

  The first phase is vomiting and watery diarrhoea 6 to 24 hours after eating.

• Mistletoe (European)Documented risk

  Eating the plant mainly causes stomach and gut upset; European mistletoe has caused serious poisoning.

• Amomum (sha ren)Lab or animal research only

  Rat chemotherapy gut-damage study; traditional use for digestive disease.

• Wild indigoDocumented risk

  Vomiting and diarrhea are reported at large amounts; people with stomach or bowel problems may be more affected.

• JewelweedDocumented risk

  Naphthoquinones in the genus may irritate the digestive tract; eating the plant is not advised.

• MayappleDocumented risk

  Diarrhoea and paralysed bowel movement (ileus) are reported after poisoning (IPCS).

• KiwifruitPreliminary or mixed

  Small trials and a 2022 meta-analysis suggest two to three kiwifruit a day may ease constipation (low certainty); larger trials are needed.

• CantaloupeDocumented risk

  Food poisoning from germs on the rind can cause gut illness.

• White chicken of the woodsDocumented risk

  Stomach and bowel upset are reported with raw or undercooked specimens.

• CauliflowerDocumented risk

  Cabbage-family foods such as cauliflower can cause gas and bloating in some people, per the NHS.

• Brown roll-rimDocumented risk

  Nausea, vomiting, belly pain and diarrhoea begin within hours.

• Deadly parasolDocumented risk

  Nausea, vomiting, abdominal pain and diarrhoea come first, typically 6 to 24 hours after eating.

• OnionsDocumented risk

  Fructans ferment quickly in the gut and can cause symptoms in IBS.

• ParsnipsPreliminary or mixed

  Fiber from vegetables aids digestion (NHS).

• Amanita smithiana and Amanita proximaDocumented risk

  Nausea and vomiting usually start within hours of the meal.

• JicamaPreliminary or mixed

  Fiber is fermented in the gut; human evidence is for purified inulin-type fibers, not the whole root.

• CucumbersDocumented risk

  Salmonella infection from contaminated cucumbers affects the gut; bitter cucurbitacins can also irritate it in rare poisoning cases from other gourds.

• Green PeasDocumented risk

  Fermentable sugars in peas can cause gas and bloating in people with a sensitive gut.

• Globe ArtichokesPreliminary or mixed

  Fiber and fructans reach the gut and feed gut bacteria; effects of the vegetable itself were not tested.

• Nopales (Prickly Pear Pads)Preliminary or mixed

  Nopal fiber was studied for bowel symptoms in IBS (one small trial of extracted fiber).

• SauerkrautPreliminary or mixed

  Gut bacteria changed in a short trial in healthy adults; this is a lab marker, not a health benefit.

• Poison fire coralDocumented risk

  Nausea, vomiting and diarrhoea were reported early in poisoned patients.

• BeechnutsDocumented risk

  Raw beechnuts are reported to cause strong stomach and gut upset; heating is advised.

• AcornsDocumented risk

  Tannins in raw acorns are reported to reduce nutrient absorption and may impair digestion; animal sources describe gut injury.

• Prunes (Dried Plums)Clinically supported

  Bowel regularity is the main studied use.

• RyeDocumented risk

  Fructans in rye can cause wind, pain and cramps in people with irritable bowel syndrome.

• Whole-Wheat BreadDocumented risk

  Celiac disease damages the small intestine after gluten from wheat.

• LentilsDocumented risk

  Gas is the most common reported symptom; in lentil trials most people reported none to mild symptoms. Galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet).

• Chickpeas (Garbanzo Beans)Documented risk

  Gas is a common effect of pulses; galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet), which limits canned chickpeas to 2 tbsp at a meal in its elimination phase.

• Split PeasDocumented risk

  Gas is a common effect of pulses; galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet). We read no split-pea-only gas trial.

• Pigeon PeasDocumented risk

  Gas is a common effect of pulses; galacto-oligosaccharides are mainly found in beans and pulses (hospital low-FODMAP leaflet). We read no pigeon-pea-only gas trial.

• Black-Eyed Peas (Cowpeas)Documented risk

  Gas is a common effect of pulses; in three feeding studies black-eyed peas had the lowest share of people reporting more gas in week 1 (19%), falling later.

• Navy BeansDocumented risk

  Gas and, with raw or undercooked beans, stomach illness.

• White Beans (Cannellini & Great Northern)Documented risk

  Gas and, with raw or undercooked beans, stomach illness.

• Lima BeansDocumented risk

  Gas and, with raw or undercooked beans, stomach illness.

• Mung BeansDocumented risk

  Gas and, with raw or undercooked beans, stomach illness.

• Adzuki BeansDocumented risk

  Gas and, with raw or undercooked beans, stomach illness.

• Bean Sprouts (Mung & Lentil Sprouts)Documented risk

  Food poisoning from raw sprouts mainly affects the gut.

• YogurtClinically supported

  The lactose finding is about the gut. Other gut benefits of ordinary yogurt are not shown in the sources read.

• Cranberry Beans (Borlotti)Documented risk

  Raw or undercooked beans carry lectins that can cause vomiting and diarrhea, and beans ferment in the gut to cause gas and bloating in some people. Both are documented but avoidable with cooking and, for gas, smaller portions.

• Tepary BeansDocumented risk

  Raw tepary beans have very high lectin activity per the plant reference and gas-causing sugars; cooking reduces the lectin, and gas is common with beans.

• Urad Dal (Black Gram)Documented risk

  Raw legumes carry lectins and other antinutrients that cooking reduces, and beans ferment in the gut to cause gas in some people. No black gram poisoning report was read.

• Moth Beans (Matki)Documented risk

  Raw legumes carry lectins and other antinutrients that cooking reduces, raw sprouts carry a bacterial risk, and beans ferment in the gut to cause gas in some people.

• Horse Gram (Kulthi)Documented risk

  Raw seed contains lectins and trypsin inhibitors that cooking reduces; beans can also cause extra gas.

• Bambara GroundnutDocumented risk

  Raw seeds hold trypsin inhibitors, tannins, phytate and oxalate that cooking reduces; beans can also cause extra gas.

• Hyacinth Beans (Lablab)Documented risk

  Mature dry seeds contain cyanogenic glycosides, lectins and trypsin inhibitors that cooking reduces; beans can also cause extra gas.

• Winged BeansDocumented risk

  Raw dry seeds contain lectins and trypsin inhibitors that heat destroys; beans can also cause extra gas.

• Jack Beans (Caution)Documented risk

  Raw seeds contain lectin, canavanine and other toxic factors that are only partly removed by heat in animal studies; a related bean has caused poisoning when undercooked.

• MayonnaiseDocumented risk

  Salmonella infection from raw egg products affects the gut.

• Cow's MilkDocumented risk

  Lactose intolerance causes gut symptoms after milk.

• CarrageenanPreliminary or mixed

  Animal studies of the degraded form show gut damage; the human evidence is a 12-person colitis trial and other small studies, so it is unsettled.

• Bentonite ClayDocumented risk

  Swallowed clay can affect the gut and potassium (case report).

• Activated CharcoalClinically supported

  Binds some poisons in the gut in hospital use.

• Diosmectite (Smectite)Clinically supported

  Acts in the gut and is described as not absorbed into the body.

• Attapulgite (Palygorskite)Preliminary or mixed

  Swallowed medicine acts in the gut; trials small or open-label.

• Zeolite (Clinoptilolite)Documented risk

  May bind medicines and change gut acidity (MSK).

• Coconut Shell CharcoalDocumented risk

  Gut cautions and medicine binding are documented.

• Eating Clay (Geophagy)Documented risk

  Intestinal blockage and worm infection are documented.

• Epsom Salt (Magnesium Sulfate)Documented risk

  Swallowed magnesium laxatives can leave a reservoir in the gut that keeps being absorbed in constipated patients (fatal case report).

• Raw HoneyDocumented risk

  Honey of any kind, raw or processed, can carry spores that grow in a baby's gut and cause infant botulism, so it is not for babies under 12 months.

• Honeydew HoneyDocumented risk

  Infant botulism follows spores growing in a baby's gut; honey must not be given under 12 months.

• Castor OilClinically supported

  Ricinoleic acid released in the intestine makes gut muscle contract (mouse work); recognized laxative use.

• Kukui Nut OilDocumented risk

  Eaten nuts act as a laxative and were a traditional purge; case reports describe stomach upset after eating a candlenut.

• Children's MultivitaminsDocumented risk

  Diarrhea and black or bloody stools are among the first signs of iron overdose.

• Vitamin CDocumented risk

  High supplement amounts (over 1,000 mg a day) can cause stomach pain, diarrhoea and gas.

• Lactobacillus acidophilus and the acidophilus groupPreliminary or mixed

  Lactobacilli live in the gut; supplement trials focus on diarrhoea and IBS, with results that depend on the exact strain.

• SaffronDocumented risk

  Nausea, vomiting, abdominal pain and diarrhoea were the most frequent side effects reported in saffron trials.

• CinnamonDocumented risk

  Digestive problems are the most frequent reported side effect.

• Bitter MelonDocumented risk

  Diarrhea, gas, nausea and constipation were the commonly reported effects in trials.

• Slippery elmPreliminary or mixed

  Used for bowel symptoms; evidence thin.

• BarberryDocumented risk

  Berberine can cause mild gastrointestinal reactions in some people.

• GentianPreliminary or mixed

  Traditionally taken for mild gut complaints. Accepted by the EU herbal committee as a traditional use only; clinical-trial evidence is insufficient.

• Devil's clawDocumented risk

  Stomach and gut symptoms such as nausea, diarrhoea and abdominal pain are the most commonly reported side effects.

• AgrimonyPreliminary or mixed

  Traditional EU use for mild diarrhoea; evidence limited to long-standing use.

• Almond mushroom (Agaricus subrufescens)Preliminary or mixed

  Two 21-day single-blinded trials of a branded extract (50 people each) reported symptom improvements in ulcerative colitis and Crohn's disease; only the ulcerative colitis trial separated from placebo in the abstract.

• Mulberry leafLab or animal research only

  DNJ blocks starch-digesting enzymes in the gut, the proposed way it affects after-meal sugar.

• Wood earPreliminary or mixed

  Wood ear is mostly fibre by dry weight. One small 2004 trial of an ear-mushroom fibre product improved constipation symptoms, while a 2025 trial of a powder food found no significant change; the evidence is limited and mixed.

• Rose petalsPreliminary or mixed

  Trials in people with constipation found more bowel movements per week; high variation between trials.

• KratomDocumented risk

  Nausea and constipation are common side effects.

• Polygala (yuan zhi)Documented risk

  Gut irritation is described with large or long-term use; animal studies showed gut damage with raw root.

• Beech mushroomLab or animal research only

  Mouse study of a polysaccharide extract against drug-induced gut damage.

• Chicken of the woodsDocumented risk

  Stomach and bowel upset is listed as an adverse effect in reviews.

• Pleurisy rootDocumented risk

  Intestinal cramping, nausea, vomiting and diarrhea are listed as possible effects.

• Asafoetida (hing)Preliminary or mixed

  Dyspepsia and IBS symptom studies are small.

• CinnamonDocumented risk

  Digestive upset with larger amounts.

• Bamboo mushroomLab or animal research only

  A polysaccharide restored gut bacteria and gut-barrier proteins in antibiotic-treated mice. No human data.

• Kutaja (kurchi)Preliminary or mixed

  Traditional gut use; one tiny ulcerative colitis trial and animal or lab findings only.

• Asafoetida (hing)Preliminary or mixed

  Irritable bowel trial finding; limited evidence.

• King tuber mushroomLab or animal research only

  A mycelium polysaccharide eased colitis in mice.

• CarawayPreliminary or mixed

  The EU accepts caraway tea for bloating and gas as a traditional use only; trials tested a peppermint-plus-caraway oil capsule.

• YaconPreliminary or mixed

  Fermented by gut bacteria; small studies of stool habits.

• Guava leafPreliminary or mixed

  Studied for acute infectious diarrhoea; only a handful of small clinical trials.

• Deadly webcapDocumented risk

  Nausea, vomiting, diarrhoea and stomach pain usually start around day 3; a review of long-term outcome found no lasting damage to the gut.

• Oat straw (milky oats)Documented risk

  People with celiac disease should be careful: oats are often cross-contaminated with gluten grains, and a few react to pure oats.

• Perilla (shiso)Preliminary or mixed

  Pilot trial for stomach and bowel discomfort.

• PearsPreliminary or mixed

  The fiber in pears passes through the gut; we found no pear-specific trial.

• BananasPreliminary or mixed

  One trial in children with persistent diarrhoea used green banana in porridge; lab data in mice on green banana starch.

• MangoDocumented risk

  Mango is high in excess fructose (Monash), which can cause bloating in some people with IBS.

• JackfruitEstablished role

  Whole fruit provides some fiber; no jackfruit-specific gut trial was found.

• DatesPreliminary or mixed

  Bowel movements rose in one small trial; evidence overall is limited.

• Ancho chilePreliminary or mixed

  A review found one chili dose can worsen gut pain in dyspepsia and IBS, while long-term eating improved some symptoms in small trials.

• Brussels SproutsPreliminary or mixed

  Same survey: perceived flatulence after Brussels sprouts; not a measured effect.

• Indian bay leaf (tej patta)Documented risk

  Stiff whole bay leaves, if swallowed whole or in large pieces, may harm the digestive tract or cause choking.

• Daikon RadishPreliminary or mixed

  Eaten raw, cooked or fermented; no daikon-specific gut trial was found.

• LeeksDocumented risk

  Fructans in onion-family vegetables can ferment in the gut and worsen IBS symptoms in some people.

• PotatoesDocumented risk

  Green or sprouted potatoes contain more solanine, which can cause vomiting, diarrhea and stomach pain (case report).

• Deadly ConocybeDocumented risk

  Vomiting and watery diarrhoea are the first phase of amatoxin poisoning in general.

• Chili PeppersDocumented risk

  Capsaicin triggers burning in the gut through TRPV1 receptors; acute chili can aggravate pain in functional gut disorders.

• Butternut SquashPreliminary or mixed

  Fiber supports bowel regularity.

• Fennel BulbPreliminary or mixed

  Fiber content supports digestion in general terms (NHS); no bulb-specific trial.

• Onion powderDocumented risk

  Fructans in onion can bother some people with IBS.

• Mycoprotein (Quorn)Documented risk

  Reported stomach symptoms in some people; no gut benefit shown beyond its fibre content.

• FlaxseedPreliminary or mixed

  Constipation trials.

• Tigernuts (Chufa)Preliminary or mixed

  Small horchata study of gut bacteria.

• Pine OilDocumented risk

  Gut irritation was a common sign after swallowing pine-oil cleaner.

• Fennel TeaPreliminary or mixed

  One randomized trial found faster return of bowel movement after gynecological cancer surgery with fennel fruit tea; no trial for everyday gut symptoms.

• Anise TeaPreliminary or mixed

  Traditional use for gut spasms, gas and bloating.

• Whole Wheat & Wheat BerriesPreliminary or mixed

  Grain fiber adds stool bulk (general cereal fiber evidence).

• SpeltPreliminary or mixed

  Grain fiber adds stool bulk (general cereal fiber evidence).

• Farro (Emmer)Preliminary or mixed

  Grain fiber adds stool bulk (general cereal fiber evidence). Not farro-specific.

• Khorasan Wheat (Kamut)Preliminary or mixed

  Grain fiber adds stool bulk (general cereal fiber evidence).

• BulgurPreliminary or mixed

  Grain fiber adds stool bulk (general cereal fiber evidence).

• FreekehPreliminary or mixed

  Grain fiber adds stool bulk (general cereal fiber evidence). Not freekeh-specific.

• Wheat Bran & Wheat GermPreliminary or mixed

  Bran increased stool frequency in a small crossover trial.

• Bean & Lentil PastaDocumented risk

  Gas and bloating can follow a quick rise in legume fiber.

• Water Kefir (Tibicos)Preliminary or mixed

  Gut bacteria changed in a small trial.

• MCT OilDocumented risk

  Digestive upset is the most reported effect.

• Bone BrothLab or animal research only

  Mouse colitis model and a narrative review; not human trials.

• Alcohol-Free Beer & WinePreliminary or mixed

  Gut bacteria diversity increased in a 4-week trial of non-alcoholic beer.

• Kaolin Clay (White Clay)Documented risk

  Eating clay: safety not fully established.

• Charcoal Toothpaste and Whitening PowderDocumented risk

  Same safety points as above; applies to swallowed charcoal rather than brushing.

• Bamboo CharcoalDocumented risk

  Same safety points; charcoal stays in the gut and can bind other substances.

• Mineral WaterPreliminary or mixed

  Large uncontrolled thermal-water study reported fewer digestive symptoms; cannot show cause.

• Creatine HCl (Hydrochloride)Documented risk

  Stomach upset was reported at similar rates with creatine and placebo across trials, mostly monohydrate; HCl-specific data are thin.

• Magnesium Creatine ChelateDocumented risk

  High magnesium amounts can cause diarrhea; the magnesium amount in this form is not stated in sources read.

• Bone BrothLab or animal research only

  Gut barrier review of components; no human broth trial.

• Sleep Blends (Melatonin, Magnesium, L-Theanine, Herbs)Documented risk

  Magnesium in high amounts can cause diarrhea and cramping.

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