Blog
Research, guides, and updates on supplement interactions, timing, and stack management.
Fat-soluble vs water-soluble vitamins: when to take what
Your vitamins fall into two groups with different absorption rules, storage behaviour, and timing requirements. Here's how to stop taking them wrong.
Read articleMelatonin and magnesium: stacking for sleep
Melatonin handles your circadian signal. Magnesium supports GABA and muscle relaxation. Together, they're one of the most common sleep stacks. Dosing, timing, and what the research says about combining them.
Read articleWhat a sleep stack looks like (and what to skip)
Magnesium, melatonin, L-theanine, glycine, apigenin. The internet has opinions on all of them. Here's what the research actually supports for sleep, and what's mostly marketing.
Read articleAshwagandha and thyroid medication: what the research says
Ashwagandha can raise T3 and T4 levels. If you take levothyroxine or other thyroid medication, this interaction is clinically meaningful. Here's what the research shows and when to talk to your doctor.
Read articlePeptides: GHK-Cu, BPC-157, and what the research actually says
Peptides are the fastest-growing category in the supplement space. The claims are bold. The evidence is mostly animal data. Here's what we know, what we don't, and what to watch out for.
Read articleMagnesium and calcium: why order matters
Both minerals are essential. Both compete for absorption. Getting the balance and timing right is more important than most people realise.
Read articleZinc and copper: the ratio nobody talks about
Zinc is one of the most popular supplements. But chronic zinc supplementation without copper can cause a deficiency you never expected. Here's why the ratio matters.
Read articleVitamin C and iron: does it actually help absorption?
The advice to take vitamin C with iron is everywhere. The mechanism is real: ascorbic acid converts iron to a more absorbable form. But how much does it actually matter?
Read articleFish oil and vitamin E: the oxidation question
Omega-3 fatty acids are highly prone to oxidation. Vitamin E is a fat-soluble antioxidant. The pairing makes chemical sense, but does the research support it?
Read articleVitamin D and K2: do you need both?
Vitamin D helps you absorb calcium. Vitamin K2 tells that calcium where to go. Without K2, calcium may end up in the wrong places. Here's what the research actually shows.
Read articleMagnesium and vitamin D: why they need each other
Vitamin D gets all the attention. But without enough magnesium, your body can't activate it. Here's how the two nutrients depend on each other.
Read articleZinc and iron: why timing matters more than you think
Both minerals use the same absorption pathway. Taking them together can cut absorption by up to 50%. Here's what the research says and what you can do about it.
Read articleCalcium and iron: can you take them together?
Adding milk to your iron-rich meal can cut absorption by half. Calcium is one of the strongest inhibitors of iron uptake, and most people have no idea.
Read articleTurmeric and black pepper: the 2000% absorption claim
Piperine inhibits glucuronidation, which is how your body clears curcumin. The 2000% bioavailability number is real. But the study behind it is more nuanced than the headline.
Read articleShould you take supplements with food or on an empty stomach?
Some supplements need fat. Some need an empty stomach. Some do not care either way. Here is what the absorption research actually says.
Read articleThe beginner stack: 5 supplements that actually have evidence
Vitamin D3, magnesium, omega-3, vitamin K2, and creatine. Five supplements with decades of research, widespread deficiency data, and a clear reason to exist. What to take, how much, and when.
Read articleMorning vs evening: does supplement timing actually matter?
Magnesium at night, iron in the morning, fat-soluble vitamins with food. Some of this is real. Some is oversimplified. Here's what the absorption research actually says.
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