A 2023 review by Torres‑Gonzalez & Bradley at Mass General Brigham found that milk isn’t just saturated fat—its unique structure (like milk polar lipids and odd‑chain fatty acids) speeds up cholesterol digestion, lowers inflammation, supports healthy gut bacteria, and shields against metabolic stress.

In 2025, Dr. Richard Kreider of Texas A&M reviewed 685 clinical trials and found creatine to be not only safe, but vital for healthy aging. Beyond muscle gains, creatine powers brain cells, supports cognitive function, protects against stress, and helps older adults retain muscle and memory.

A 2025 randomized, double-blind, placebo-controlled trial published in Nutrients found that supplementing with 100 mg each of vitamin B1 (thiamine) and B2 (riboflavin) daily for four weeks significantly reduced perceived stress and improved sleep quality in young adults.