A curated overview of the research that informs what I do — with an honest assessment of where evidence is strong, where it's emerging, and where there's still more to learn.
One of the more frustrating aspects of integrative medicine is the gap between how it's often discussed — either breathlessly by advocates or dismissively by critics — and what the actual research shows. I try to stay in the more uncomfortable middle ground: taking the evidence seriously where it exists, acknowledging uncertainty where it doesn't, and being clear about the difference.
The studies listed below are selected for quality (randomised controlled trials, systematic reviews, and meta-analyses where available) and clinical relevance. This isn't an exhaustive literature review — it's a starting point for people who want to understand the evidence behind the approaches I use.
The gut microbiome has become one of the most rapidly expanding areas of biomedical research. While much of the popular coverage has outpaced the evidence, there are now solid findings that translate meaningfully into clinical practice.
Probiotic interventions have the strongest evidence base in specific clinical contexts: antibiotic-associated diarrhoea, Clostridioides difficile infection prevention, IBS (particularly for bloating and altered bowel habit), and infantile colic. The evidence for broader claims — mental health, immunity, skin — is growing but requires more large-scale trials before confident clinical recommendations can be made.
Adaptogenic herbs — plants that appear to help the body resist and recover from physical and psychological stress — have a long history in traditional medicine systems and an increasingly solid evidence base in modern research. The evidence is strongest for ashwagandha, Rhodiola rosea, and Panax ginseng.
The mechanism of action for most adaptogens involves modulation of the HPA axis and sympathoadrenal system — the same pathways activated by chronic stress. This mechanistic plausibility strengthens the clinical findings, though most human trials remain relatively small.
The anti-inflammatory properties of long-chain omega-3 fatty acids (EPA and DHA, found in oily fish and algae-derived supplements) represent one of the most robustly supported areas of nutritional medicine. Their effects on cardiovascular risk, inflammatory markers, and mood have been studied extensively over several decades.
The clinical applications I use most often relate to inflammatory conditions, mood disorders, and cardiovascular risk reduction. Dosing matters significantly: anti-inflammatory effects generally require higher doses (2–4g EPA+DHA/day combined) than most "fish oil" supplements contain.
The bidirectional communication between the gut and the brain — via the vagus nerve, immune signalling, and the production of neurotransmitter precursors by gut bacteria — is one of the most exciting areas of current research. It is also one of the most over-stated in popular health media.
What is well-established is that gut health and mental health are significantly correlated. What remains to be clarified is the precise directionality and mechanism in various conditions, and which microbiome interventions most effectively translate into mental health outcomes in different populations. The "psychobiotics" concept is promising but still early-stage.
Vitamin D deficiency is endemic in northern European populations, with estimates suggesting over 40% of UK adults are deficient, rising to over 70% in some at-risk groups. Its role extends significantly beyond bone health — it functions more accurately as a hormone, with receptors in virtually every cell type.
The evidence for vitamin D in immune function, mood, and autoimmune conditions has strengthened considerably over the past decade. Deficiency is now consistently associated with increased risk of respiratory infection, multiple sclerosis progression, and depression — though supplementation trials show more heterogeneous results, likely due to baseline status confounding.
This page is for educational purposes and does not constitute medical advice. Research findings in nutritional and integrative medicine continue to evolve rapidly. The studies cited here represent selected high-quality evidence as of mid-2026 — not an exhaustive review. Always work with a qualified practitioner before starting any supplementation protocol.