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How Much Added Sugar Is Too Much? What the New U.S. Dietary Guidelines Say

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The 2025–2030 Dietary Guidelines for Americans say that no amount of added sugar is recommended, and they advise adolescents and adults to keep it to no more than 10 grams (about 2.5 teaspoons) per meal. The American Heart Association’s long-standing daily limits are about 25 grams for most women and 36 grams for most men. Many Americans eat well above all of these numbers. Here’s what counts as added sugar, how much is in common foods, and practical ways to cut back without giving up everything sweet. The Numbers at a Glance Source Added sugar guidance 2025–2030 Dietary Guidelines for Americans No amount is recommended. For adolescents and adults, no more than 10 grams per meal, and no more than 10% of daily calories. Children younger than 11 should have none, according to the CDC. American Heart Association No more than about 6 teaspoons (25 grams) a day for most women and 9 teaspoons (36 grams) for most men A quick conversion: 4 grams of sugar equals about 1 teaspoon. So the 10-gram...
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Chamomile Tea for Sleep and Anxiety: Does It Actually Work?

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Chamomile tea is a safe, soothing bedtime drink for most people, but the research doesn’t show that it’s a sleep aid or an anxiety treatment. Studies suggest chamomile may modestly improve sleep quality and may help with generalized anxiety, though the anxiety research mostly used concentrated extracts rather than tea, and the studies are small with mixed results. Here’s what the evidence shows, who should be careful, and how to get the most from it. What the Research Shows Sleep. A 2019 systematic review and meta-analysis in Phytotherapy Research found a significant improvement in sleep quality with chamomile, and the authors concluded it appears efficacious and safe for sleep quality. They also noted there’s little evidence for insomnia and called for larger trials. The National Center for Complementary and Integrative Health (NCCIH) agrees that there’s very little information on chamomile and insomnia, and says a 2019 review found one insomnia study that showed no benefit. Individ...
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Dandruff Treatment: What Actually Works, According to Dermatologists

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Dandruff is common, it isn’t caused by poor hygiene, and in most cases a medicated shampoo with the right active ingredient helps. Dermatologists at the American Academy of Dermatology (AAD) and Mayo Clinic agree on the basics: choose a shampoo with a proven ingredient, use it the way the label says, and adjust how often you use it for your hair type. Here’s what works, what doesn’t, and when to see a doctor. What Is Dandruff? Dandruff is a common scalp condition in which small pieces of dry skin flake off the scalp. It may make your scalp itch, and the flakes are easier to see if you have dark hair or wear dark colors. It tends to be more common in the cold, dry months of winter. Dandruff can develop for several reasons, including oily skin, hair care habits, and medical conditions. A dermatologist can tell whether your flaking is a sign of a condition such as seborrheic dermatitis, psoriasis, a fungal infection of the scalp, or eczema. Step 1: Wash Regularly You can usually treat mil...
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Breathing Exercises for Stress: Do They Work? What a Stanford Study Found

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A few minutes of structured breathing a day can improve your mood and slow your breathing rate, and in one Stanford trial, a technique called cyclic sighing did slightly better than mindfulness meditation. But that’s one well-designed study, not a cure for anxiety. Here’s what it found, how to do the techniques, and when to get more help. What the Research Shows In 2023, researchers at Stanford University School of Medicine published a randomized, controlled trial in Cell Reports Medicine . Participants were randomly assigned to one of three daily 5-minute breathing exercises or to 5 minutes of mindfulness meditation for one month. Cyclic sighing: emphasizes prolonged exhalations Box breathing: equal counts for inhaling, holding, and exhaling Cyclic hyperventilation with retention: longer inhales and shorter exhales Here’s what they found: Everyone improved. Both mindfulness meditation and breathwork improved daily positive mood and reduced state anxiety and negative mood. Br...
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Do You Need a Probiotic? What the Research Says (and When It Doesn’t Help)

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Probiotics are clearly useful in only a few specific situations, such as preventing a serious infection in people taking antibiotics. The major gastroenterology guidelines don’t support them for irritable bowel syndrome (IBS), Crohn’s disease, or ulcerative colitis. For everyday gut health, the evidence for supplements is weaker than the marketing suggests, while fermented foods have some promising research. Here’s what the guidelines actually say, who might benefit, and how to choose wisely. What Are Probiotics? Probiotics are live microorganisms, usually bacteria or yeasts, that may offer a health benefit when you take enough of them. The American Gastroenterological Association (AGA) estimated that 3.9 million American adults used some form of probiotics or prebiotics in 2015, four times as many as in 2007. The key point is that “probiotics” isn’t one thing. Different strains do different things, which is why the AGA’s guideline evaluated each strain or combination separately ins...
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Peppermint Oil for IBS: Does It Work? (And What About Peppermint Tea?)

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Peppermint oil is one of the few natural remedies with real research behind it for irritable bowel syndrome (IBS), and a 2021 American College of Gastroenterology guideline recommends it for overall IBS symptoms. But the evidence is for enteric-coated oil capsules, not peppermint tea, and peppermint can backfire if you have reflux. Here’s what the research shows, how to use it safely, and who should skip it. The Short Answer Form What the research says Watch out for Enteric-coated peppermint oil capsules The most studied form. Improves overall symptoms and abdominal pain in adults with IBS. Heartburn, anal burning, medication interactions Peppermint tea Few studies. Most trials used capsules, not tea. Can trigger heartburn in some people Peppermint oil on the skin Some research suggests it may relieve tension headaches. Never on the face of an infant or young child What the Research Shows The National Center for Complementary and Integrative Health (NCCIH) says a small amount of re...
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Biotin for Hair Growth: Does It Actually Work? What to Know Before You Take It

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Biotin hasn’t been shown to grow hair in people who aren’t deficient, and true deficiency is rare. The bigger concern is safety: the high doses sold for hair, skin, and nails can distort common lab tests, including the troponin test used to diagnose heart attacks and thyroid tests. Here’s what the evidence says, what the FDA warned, and what actually helps when your hair is thinning. What Is Biotin? Biotin (vitamin B7) is a water-soluble B vitamin. The National Academies set an Adequate Intake of 30 micrograms (mcg) a day for adults, and most people get that from food. Amount Where it comes from 30 mcg a day Adequate Intake for adults about 10 mcg 1 egg about 30 mcg 3 ounces of beef liver 5,000 to 10,000 mcg Typical hair, skin, and nail supplements Does Biotin Grow Hair? Biotin has a reputation for hair growth because a deficiency can cause hair thinning. But there’s no firm scientific evidence that biotin supplements improve hair growth in people who aren’t deficient. True deficiency ...
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