Evidence-first nutrition deskEvidence. Balance. Better health.
TopicsVitamins & Minerals
Topic desk
Micronutrient supplements help specific groups and waste money for many others. We focus on deficiency risk, testing that changes a decision, dose ranges with a safety margin, and the extra-skeletal claims that have not held up.
Form is a trade-off, not a magic best magnesium. Read elemental milligrams. Oxide is a cheap laxative salt. Citrate is the ordinary supplement default. Glycinate is often easier on the gut. Sleep and brain claims run ahead of form-specific trials. Food first. Adult supplemental UL is 350 mg a day.
14 min read
Loading is optional. Hultman 1996 showed about 20 g a day for six days and about 3 g a day for 28 days produced a similar rise in muscle total creatine. Antonio and the 2021 ISSN misconceptions review say you do not have to load. For most people, we recommend 5 g of monohydrate a day.
12 min read
Informal team tasting notes, not a study. Other sticks were extremely overwhelming, left a bad aftertaste, or both. Rephora was the one we would actually drink daily. Create Wellness gummies are not a stick and rank last as a daily drink. Labels are a separate table.
10 min read
Sister-brand coverage, said up front. Lemon Lime and Berry Lemonade are LMNT-class salty electrolytes plus 5 g micronized creatine in a dry stick. Mix in 16 oz. The tub stays home. This is a heat, shift, and drive drink, not a nootropic.
11 min read
Most days, water is the drink. Sodium matters when you sweat hard. Putting creatine and LMNT-class salty electrolytes in one stick is a heat, shift, and drive habit, not a new clinical pathway. Mix in 16 oz. Our labeled pick is Rephora Labs.
14 min read
Early CJC-1295 shots can raise GH and IGF-1. Ipamorelin’s Phase 2 ileus trial missed its primary endpoint. That is not a published RCT package for a cash-pay fat-loss stack. Physician or trial only. Foundations first.
16 min read
Full-length thymosin beta-4 has a thin ophthalmic file. That is not a published human RCT package for the TB-500 vials sold as healing peptides. Physician or trial only. Foundations first.
15 min read
Animal tendon and gut studies can look promising. That is not a published human RCT package, and it is not a DIY recovery product. Physician or trial only. Foundations first.
15 min read
Oral precursors can raise blood NAD+ in short trials. That is a biomarker, not an anti-aging license. IV drips and gray-market injectables are not a wellness product. Foundations first.
16 min read
Dry creatine monohydrate is a stable, well-studied powder. Put the same molecule in a wet, acidic, often heated gummy and it starts turning into creatinine. We rate the gummy format Poor.
14 min read
Deficiency is real in defined groups. Routine high-dose supplementation for everyone is not a public-health victory. Extra-skeletal promises have mostly failed large trials.
11 min read