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Iron Supplementation: Who Needs It, Who Doesn't, and How to Test
Iron is the most common nutrient deficiency in the world — and simultaneously one of the most commonly taken supplements by people who have no deficiency at all. Both things are true, and the gap between them causes real problems....
Melatonin Supplementation: Dose-Response, Timing, and Long-Term Safety
The most popular sleep aid in America is a hormone your body already makes — and most people are taking it at doses 10 to 100 times higher than their brain ever produces naturally. Melatonin sales have more than doubled...
Coenzyme Q10: Mitochondrial Function, Dosing, and Clinical Evidence
Your heart beats roughly 100,000 times per day. Your brain consumes about 20% of your body's energy. Both of these feats depend on tiny cellular structures called mitochondria — and one molecule seems to be central to how well they...
What 'Clinically Dosed' Actually Means (And Why It Matters)
You're scrolling through supplement labels and you see it: "Clinically Dosed." It sounds impressive. It sounds like someone did the homework for you. But what does it actually mean? More importantly, does it tell you anything useful about whether that...
L-Theanine: Mechanisms, Dosing, and What the Trials Show
Key Takeaways L‑theanine is an amino acid found almost exclusively in tea leaves (Camellia sinensis) that crosses the blood–brain barrier and promotes relaxation without sedation. Clinical trials consistently use doses of 200–400 mg per day. At these levels, L‑theanine has...
Ashwagandha and Cortisol: A Systematic Look at the Research
Key Takeaways Multiple clinical trials show ashwagandha root extract (particularly KSM-66®) may help reduce cortisol levels by 11–30% in chronically stressed adults. The strongest evidence supports ashwagandha for perceived stress reduction and cortisol modulation — not as a treatment for...
Magnesium and Sleep: What the Evidence Actually Shows
Key Takeaways Magnesium plays a role in GABA signaling and HPA axis regulation — two systems directly involved in sleep onset and maintenance. Clinical evidence suggests magnesium supplementation may be most beneficial for sleep in individuals with suboptimal magnesium levels,...