Supplement Guides
Research-first explainers on supplement benefits, dosing, and timing. Every health claim is cited to a published source.
Magnesium Glycinate Benefits: What Research Actually Shows
Magnesium glycinate is magnesium bound to the amino acid glycine. It's well-absorbed, gentle on digestion, and the glycine component may con…
Creatine Benefits for Women: What the Research Shows
Creatine monohydrate has a strong published evidence base for improvements in high-intensity performance, lean muscle mass, and strength gai…
Daily Protein Requirements: How Much Do You Actually Need?
The RDA for adults is 0.8 grams of protein per kilogram of body weight — a minimum to prevent deficiency, not an optimum for active adults. …
Ashwagandha Dosage: What the Research Actually Uses
Ashwagandha doses in research vary by extract: KSM-66 trials typically use 300-600 mg per day of a 5%-withanolide extract, taken once or twi…
When to Take Magnesium: Morning, Evening, or With Food?
There's no strong absorption difference between morning and evening magnesium dosing in published research. What matters most is taking it c…