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Supplement Guides

Research-backed supplement guides with proper dosing, form comparisons, and honest evidence levels. No hype — just what the science shows.

Mineral

Magnesium Glycinate

A highly bioavailable magnesium form that supports sleep, stress, and metabolic function.

6 benefits5 forms200-400 mg elemental magnesium per day
Vitamin

Vitamin D3

A fat-soluble hormone essential for immune function, bone health, and metabolic regulation.

6 benefits3 forms2,000-5,000 IU per day (adjust based on blood levels)
Essential Fat

Omega-3 Fatty Acids

Essential fatty acids that reduce inflammation, support brain health, and protect cardiovascular function.

6 benefits4 forms2-4 grams combined EPA + DHA per day
Performance

Creatine Monohydrate

The most evidence-backed supplement for strength, muscle, and emerging brain health benefits.

6 benefits4 forms3-5 grams per day
Adaptogen

Ashwagandha

An adaptogenic herb clinically proven to reduce cortisol, anxiety, and support hormonal health.

6 benefits3 forms300-600 mg per day (standardized extract)
Botanical

Berberine

A plant alkaloid with metformin-like effects on blood sugar, cholesterol, and metabolic health.

6 benefits3 forms500 mg 2-3 times daily (1000-1500 mg total)
Mineral

Zinc

An essential mineral critical for immune function, testosterone production, and metabolic health.

6 benefits5 forms15-30 mg elemental zinc per day
Mineral

Boron

A trace mineral that boosts free testosterone, supports bone health, and improves vitamin D metabolism.

6 benefits3 forms3-10 mg per day