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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Strontium for Bones: Why I Changed My Mind About This Mineral
I used to dismiss strontium supplements—until I saw the data on its dual bone-building action. Here’s what the research really shows about strontium c...
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Why I Stopped Telling Patients to Avoid All Stress: The Hormesis Paradox
I used to tell patients to minimize stress—until I saw the data on controlled stressors. Here's how mild heat, cold, and plant compounds can actually...
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Fenugreek: My Take on Blood Sugar & Breastfeeding Support
Dr. Michael Torres, ND, reviews fenugreek research for insulin sensitivity and milk production—dosing, brands, and who should avoid it.
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Methylated B Vitamins for MTHFR: What the Gene Test Doesn't Tell You
Frustrated by MTHFR supplement myths? Dr. Amanda Foster, MD, cuts through the noise with evidence-based dosing, brand picks, and who should skip these...
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Water Lentil & Duckweed Protein: The Complete Plant Sources I Now Recommend
I used to push pea protein—until I saw the data on water lentil and duckweed. These novel plant proteins offer complete amino acid profiles with super...
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Lion's Mane Mushroom: The Nerve Growth Factor Booster for Your Brain
Explore how lion's mane mushroom stimulates nerve growth factor, supports cognitive function, and what to look for in quality supplements.
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Your Mushroom Blend Is Probably Wrong—Here's How to Fix It
Most mushroom blends waste your money. I'll show you which combinations actually work for cognition, immunity, and energy—with specific research and d...
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Why Your Vitamin D Needs K2: Preventing Arterial Calcification
Vitamin D without K2 can deposit calcium in arteries instead of bones. Learn the biochemistry, dosing, and which supplements to take—or avoid.
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The Post-Workout Window: Timing Your Nutrition for Metabolic Health
A 2023 study found 68% of exercisers miss the optimal recovery window. Learn how timing impacts fat loss, muscle preservation, and metabolic benefits.
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Folate vs Folic Acid: Why Your Genes Might Hate Your Prenatal Vitamin
Nearly 40% of people can't convert folic acid properly. Learn why methylfolate matters for pregnancy, mood, and your genes—plus which supplements actu...
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Semaglutide Supplements vs. Prescription Drugs: What Actually Works
A dietitian breaks down the science behind GLP-1 supplements vs. drugs like Ozempic. Learn what works, what's hype, and realistic expectations for wei...
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Gotu Kola: The Ayurvedic Herb That Actually Works for Brain & Skin
Dr. Amanda Foster, MD, reviews the evidence for gotu kola's dual benefits in memory support and wound healing—with specific dosing and brand recommend...
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Astaxanthin: The Antioxidant That Actually Works (When You Take It Right)
Most people waste money on weak antioxidants. Astaxanthin's research-backed benefits for skin and eyes—and why most supplements get it wrong.
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Why I Stopped Telling Patients to Take Mushrooms Daily
I used to recommend daily adaptogens—until I saw tolerance develop. Here's my evidence-based rotation schedule to maximize benefits long-term.
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Electrolyte Hydration for Athletes: What Research Actually Shows
Sports drinks aren't enough for serious athletes. An RDN explains optimal electrolyte ratios, timing, and common hydration mistakes based on clinical...
