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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Biotin for Hair: What the Science Actually Says About Those Supplements
I used to recommend biotin to everyone with thinning hair—until I saw the research. Here's what the data really shows about deficiency, dosing, and wh...
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Selenium & Iodine: The Thyroid Duo You're Probably Getting Wrong
Frustrated with thyroid supplement confusion? Dr. Amanda Foster explains the delicate selenium-iodine balance for Hashimoto's and thyroid optimization...
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Tribulus Terrestris: What the Research Actually Says About Libido & Performance
Separating evidence from hype: Does Tribulus boost libido or athletic performance? A PhD nutritionist reviews the studies, dosing, and who should avoi...
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Alpha-Lipoic Acid for Neuropathy: What Actually Works (And What Doesn't)
A 2023 meta-analysis found ALA reduces neuropathy pain by 37%—but only if you take the right form. I'll show you what research says about dosing, bran...
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Ashwagandha for Stress Weight Gain: What Actually Works (and What Doesn't)
A dietitian explains how ashwagandha regulates cortisol to reduce stress-induced weight gain, with specific dosing, brand recommendations, and who sho...
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Alpha-Lipoic Acid: The Antioxidant That Actually Helps Insulin Resistance
A clinical dietitian explains how alpha-lipoic acid improves insulin sensitivity, supports blood sugar control, and why most people take it wrong. Rea...
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Why I Changed My Mind About Black Seed Oil for Immune Health
I used to dismiss black seed oil as another herbal fad—until I saw the thymoquinone research. Here's what changed my clinical approach to immune modul...
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Choline for Athletes: How This Brain Fuel Boosts Reaction Time
Learn how choline supplementation supports acetylcholine synthesis to improve neural signaling, reaction time, and coordination in fast-paced sports.
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Elderberry for Colds: What the Research Actually Shows About Immune Support
Dr. Sarah Chen, PhD, RD examines elderberry's antiviral evidence, optimal dosing, and who should avoid it—based on clinical trials, not TikTok trends.
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Beyond the Journey: Calming Botanicals for Psychedelic Integration Kits
Therapists reveal which herbs actually help after psychedelic sessions. I'll show you what research supports and what's just hype—plus specific dosing...
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What NASA's Protein Research Teaches Us About Bed Rest Muscle Loss
Space nutrition research reveals protein strategies to prevent muscle atrophy during bed rest or reduced activity. Practical applications for athletes...
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5-HTP for Emotional Eating: What Actually Works (And What Doesn't)
I was skeptical about 5-HTP for years—until I saw the research. Here's how it really helps with emotional eating, plus dosing, brands, and who should...
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PQQ: The Mitochondrial Spark Your Brain Cells Are Missing
Discover how PQQ boosts cellular energy through mitochondrial biogenesis. Get research-backed dosing, brand picks, and who should avoid it from a natu...
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Poria Cocos for Sleep: Does This Ancient Mushroom Actually Work?
I've seen Poria cocos help clients sleep better—but not how you'd expect. Here's how its triterpenes work, what the research shows, and who should ski...
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Ashwagandha: Stress Relief or Thyroid Risk? My 14-Year Clinical Take
Is ashwagandha actually worth the hype? A naturopathic doctor breaks down the research on cortisol reduction, thyroid effects, and who should avoid th...
