·9 min read
Adaptogens Compared: Ashwagandha, Rhodiola, Cordyceps
Three adaptogens have enough research to be worth taking seriously. Each does something specific. None of them does what the marketing copy suggests.
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AllAIadhdadvisorbeginnersbio-individualitycorrelationsdataenergygetting-startedguideshealthingredientsnutritionproductprotocolreleasesremindersreviewssafetysciencesleepsupplementstracking
·8 min read
Reading a Supplement Label Like a Pharmacist
Most supplement labels are designed to look reassuring rather than be informative. Here is the framework a pharmacist uses to read one in 60 seconds.
supplementsguides
Read more ·10 min read
The Self-Experiment: Testing a Supplement Properly on Yourself
Placebo, regression to the mean and misremembered adherence guarantee you will feel better whether or not it works. The n-of-1 method that separates the two, in five rules.
supplementsscienceguides
Read more ·8 min read
5-HTP, SSRIs, and Serotonin Syndrome: A Safety Guide
5-HTP is sold as a benign mood support but the wrong combinations cause serotonin syndrome. Here is what actually carries risk and what doesn't.
supplementsguides
Read more ·9 min read
Why You're Tired: An Energy Audit for Men
Before you buy anything for energy, find the drain. The four things that flatten men most often, the blood tests worth asking for by name, and the honest version of the testosterone question.
supplementsguideshealth
Read more ·8 min read
Creatine Beyond the Gym: Cognition, Aging, and Mood
Creatine is the most-studied supplement in the world but has been pigeonholed as a gym product. The cognitive, aging, and mood evidence is now strong.
supplementsguides
Read more ·8 min read
Iron Without the GI Side Effects: A Better Approach
Most people abandon iron supplements because of nausea and constipation. Newer research on dose, frequency, and form makes iron much easier to tolerate.
supplementsguides
Read more ·11 min read
The Viral Sperm Checklist, Graded Against the Evidence
A 12-point sperm optimisation list is doing the rounds on Instagram. Two items have randomised trial support at a named dose. Several rest on rat data. One is anatomically wrong. Here is each one graded.
supplementsscienceguides
Read more ·7 min read
Folate Labels Demystified: Why DFE Matters
Folate labels are routinely misread. The unit "mcg DFE" is what matters and changes a 400 mcg dose into 680. Here's how to read a folate label correctly.
supplementsguides
Read more ·8 min read
Why Your Supplement Stopped Working
Supplements often look like they stop working. Usually they didn't. Here are the five real reasons and what to do about each.
supplementsguides
Read more ·7 min read
Vitamin K2 vs K1: Why It Matters If You Take Vitamin D
Vitamin K1 and K2 share a name but do different jobs. K2 is the one that matters if you supplement vitamin D. Here's why, and how to pair them.
supplementsguides
Read more ·8 min read
Magnesium Forms: Glycinate, Citrate, Threonate, Malate
Magnesium comes in a dozen forms and most labels don't explain the difference. Here is when to choose glycinate, citrate, threonate, or malate.
supplementsguides
Read more ·7 min read
B12 Forms Compared: Cyanocobalamin vs Methylcobalamin, and What the Evidence Says
Methylcobalamin vs cyanocobalamin: which form of B12 is worth the premium, and who actually needs to care about the difference.
supplementsguides
Read more ·7 min read
Vitamin D Dosing: Why Your IU Label Doesn't Match the RDA, and What to Actually Take
The RDA for vitamin D prevents deficiency disease. It doesn't get most people to optimal levels. Here's what the numbers mean and what dose to consider.
supplementsguides
Read more ·10 min read
ADHD and Supplements: What the Evidence Actually Says
Reddit stacks 15 things. The evidence backs 5. A dose-by-dose read on what actually works for ADHD supplementation, what to skip, and how to layer alongside stimulant medication safely.
supplementsadhdguides
Read more ·7 min read
Supplement Timing and Food: How Long the Window Stays Open
"Take with food" is on every supplement label. The type of food and how long ago you ate both shape how much you absorb. A timing guide.
supplementsguides
Read more ·8 min read
Why Your Multivitamin Might Not Be Enough (and When It Is)
Most multivitamins over-dose cheap B vitamins and under-dose what you actually need: vitamin D, magnesium, omega-3, and K2. Here's how to evaluate yours and fill the real gaps.
supplementsguidesbeginners
Read more ·8 min read
Reading Your Own Bloodwork as a Supplement User: Ten Markers Worth Tracking
Standard lab ranges flag disease. As a supplement user, you need different reference points. Here are ten markers, their optimal ranges, and what to do with the numbers.
supplementsguides
Read more ·7 min read
How to Tell If a Supplement Is Actually Working
You need a baseline, a clear change event, and a way to attribute the change. Most people have none of those. Here's how to run a fair test.
supplementsguides
Read more ·6 min read
Calcium and Iron: How Far Apart Should You Take Them?
The short answer is two hours minimum. But the calcium threshold, the dose-response curve, and how iron form affects this are worth understanding if you supplement both.
supplementsguides
Read more ·7 min read
MAOIs on Your Supplement Shelf: What to Know Before a Ceremony or Psychedelic Experience
Some supplements act as MAOIs or raise serotonin. Here's what to pause before a ceremony or psychedelic experience, for how long, and what's safe to keep.
supplementsguidessafety
Read more ·8 min read
The Overlap Problem: When Your Supplement Stack Has Hidden Duplicates
How multivitamins, standalone supplements, and fortified foods stack up to accidental mega-doses. Learn which nutrients overlap most and how to audit your stack.
supplementsguideshealth
Read more ·10 min read
Supplement Jargon Explained: 30 Terms You'll See Everywhere
Bioavailability, adaptogens, stacking, nootropics, cycling. The supplement world is full of insider language. Here's what it all actually means, in plain English.
supplementsguidesgetting-started
Read more ·4 min read
Best Magnesium for Sleep: Which Form Actually Works?
Glycinate, threonate, or citrate before bed? A breakdown of which magnesium forms improve sleep quality based on absorption, mechanisms, and what real users report.
supplementssleepguides
Read more ·4 min read
When to Take Vitamin D: Morning, Noon, or Night?
Timing, dose, and co-factors matter more than most people realise. Here's the evidence on when to take vitamin D for maximum absorption and minimum side effects.
supplementsguides
Read more ·4 min read
Supplement Timing: When to Take What (and Why It Matters)
A practical guide to supplement timing: which supplements to take morning vs night, what to take with food, and which ones compete for absorption.
supplementsguidesgetting-started
Read more ·8 min read
Morning vs Evening: Does Supplement Timing Actually Matter?
Which supplement timing rules are backed by evidence and which are marketing. A practical guide to scheduling vitamin D, iron, magnesium, and B vitamins for optimal absorption.
supplementsguidesnutrition
Read more ·3 min read
Can You Take Zinc and Magnesium Together?
Zinc and magnesium are two of the most popular supplements, but do they compete for absorption? Here's what the research says about taking them at the same time.
supplementsguides
Read more ·4 min read
Best Supplements for Energy (That Actually Work)
Skip the caffeine pills. These evidence-based supplements support sustained energy by addressing the root causes of fatigue, from mitochondrial function to iron levels.
supplementsenergyguides
Read more ·5 min read
Magnesium Forms: A Practical Guide
Glycinate, threonate, citrate, oxide: not all magnesium is the same. Here's which form to choose based on what you're actually trying to achieve.
supplementsguides
Read more ·8 min read
The Beginner's Supplement Stack: What to Take in Your First 30 Days
The evidence-based starter stack is three supplements, not ten. Learn exactly what to take, which forms to buy, and how to build the habit in your first month.
supplementsguidesbeginners
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