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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Holy Basil vs Ashwagandha: Which Adaptogen Actually Works for You?
Most people choose the wrong adaptogen. Here's how to pick between holy basil and ashwagandha based on science, not marketing hype.
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NMN for Masters Athletes: The Science Behind Cellular Energy Restoration
A CSCS explains how NMN supplementation combats age-related energy decline in athletes over 40, with specific dosing, brand recommendations, and resea...
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Valerian Root for Sleep: What the Research Actually Shows About GABA
I was skeptical about valerian for years. Here's what changed my mind—and the specific dosing that works in my practice.
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Boron Isn't Just for Bones: The Hormone Mineral Most People Miss
Forget expensive testosterone boosters. Boron—a trace mineral you're probably deficient in—regulates sex hormones naturally. Here's what the research...
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The 3 Probiotic Strains Every Athlete Should Know About
Specific probiotic strains can boost athletic performance through the gut-brain axis. Learn which ones work, how to dose them, and what research shows...
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Selenium for Weight Loss? Why Your Thyroid Might Be Starving
Most people waste money on selenium supplements without understanding how it activates thyroid hormones. Here's what the research actually shows about...
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Gymnema Sylvestre: The Sugar Blocker That Actually Works?
Dr. Amanda Foster examines the Ayurvedic herb Gymnema Sylvestre: does it really block sugar absorption and reduce cravings? Evidence-based review.
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Boron for Bone Density: The Impact Sport Mineral You're Missing
A 2023 study found 57% of athletes in impact sports have suboptimal boron levels. Here's how this overlooked mineral supports bone density and resilie...
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Pomegranate Extract: My Take on Heart Health & Recovery
A dietitian analyzes pomegranate extract for nitric oxide, antioxidants, and recovery. Get dosing tips, brand picks, and who should avoid it.
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Chromium Picolinate: The Sugar-Craving Hack That Actually Works?
Dr. Amanda Foster, MD, examines the real science behind chromium picolinate for blood sugar control and cravings. Evidence-based dosing, brand picks,...
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Iodine for Brain Fog: How Your Thyroid Affects Mental Clarity
A physician explains how iodine supports cognitive function through thyroid hormone production, with specific dosing recommendations and who should av...
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Why I Changed My Mind About Lithium Orotate for Mood Support
I used to dismiss lithium supplements—until I saw the data on microdosing. Here's what the research shows about mood stability and brain protection.
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Protein During Chemo: The Muscle-Preserving Strategy I Got Wrong
I used to tell patients to just eat what they could during chemo. New research changed everything. Here's the evidence-based protein strategy that act...
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The Zinc Trap: How Your Immune Boost Might Be Causing Copper Deficiency
Taking zinc for immunity? You might be creating a copper deficiency. RDN Marissa Thompson explains the subtle signs, why ratios matter more than doses...
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Glycine for Sleep & Recovery: What the Research Actually Shows
That claim about glycine being just a simple amino acid? It's based on outdated thinking. Here's what clinical research shows about its dual benefits...
