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The Real Difference Between Men’s and Women’s Multivitamins

The Real Difference Between Men’s and Women’s Multivitamins

Key Takeaways The biggest evidence-based difference between men's and women's multivitamins is iron content — premenopausal women generally need more iron than men and postmenopausal women. Sex-specific nutrient recommendations exist for iron, zinc, folate, and calcium, but many formulation differences...

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Supplements by Age: What to Take in Your 20s, 30s, 40s

Supplements by Age: What to Take in Your 20s, 30s, 40s

Key Takeaways Nutritional needs are not static — they shift meaningfully across your 20s, 40s, and 60s due to changes in absorption, hormone levels, and lifestyle demands. Iron and folate are critical in the reproductive years (roughly 20s–30s), especially for...

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NAD+ and Energy: What Changes After 30

NAD+ and Energy: What Changes After 30

Energy changes with age may reflect shifts in cellular metabolism. Here’s what research suggests about NAD+ and how your body produces energy.

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Circadian Rhythm and Metabolism: Why Timing Matters

Circadian Rhythm and Metabolism: Why Timing Matters

Your metabolism isn’t just about calories—it’s influenced by timing. Here’s how circadian rhythm affects energy and metabolic health.

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Burnout and Your Nervous System: What Research Shows

Burnout and Your Nervous System: What Research Shows

Burnout isn’t just exhaustion — it may reflect a dysregulated stress response. Learn how chronic stress affects your nervous system and what research suggests about recovery.

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Sleep Hygiene Beyond the Basics: What Actually Moves the Needle

Key Takeaways Morning light exposure has a larger impact on sleep quality than evening light restriction alone — 10-15 minutes of outdoor light within 30 minutes of waking is one of the most evidence-backed behavioral interventions available. Bedroom temperature is...

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EPA vs DHA: Omega-3 Dosing Guide

Key Takeaways EPA and DHA serve distinct roles — EPA appears more influential for cardiovascular outcomes, while DHA is preferentially concentrated in the brain and retina. The evidence for cardiovascular benefit is strongest at higher doses (≥2 g/day), particularly for...

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Why Your Afternoon Energy Crash Isn't Just About Caffeine

Key Takeaways The afternoon energy dip is a biologically programmed phenomenon driven by the 12-hour harmonic of your circadian rhythm — not a personal failing or just a caffeine deficit. Post-meal blood glucose fluctuations are a major, modifiable contributor: large...

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Vitamin D & Immune Function: What Research Shows

Vitamin D & Immune Function: What Research Shows

Key Takeaways The most comprehensive meta-analysis to date, covering 49 randomized controlled trials and over 61,000 participants, found no statistically significant reduction in respiratory infections from vitamin D supplementation across the general population. Subgroup analysis suggests daily low-dose supplementation (400–1,000...

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