Ingredient Guides

A complete evidence-based guide to ALCAR (acetyl-L-carnitine). Covers cognitive benefits, mitochondrial support, dosage protocols, and side effects.

Dose: 1,500–3,000 mg/day in divided doses

Complete BCAA guide — leucine, isoleucine, and valine for muscle protein synthesis, recovery, and exercise performance. Dosage, safety, and clinical evidence.

Dose: 5–20g/day depending on goal; leucine content ≥2–3g per dose

Evidence-based guide to ashwagandha (KSM-66, Sensoril): cortisol reduction, stress relief, sleep, testosterone support, and safety data.

Dose: 300-600 mg/day of standardized root extract

Beta-alanine supplement guide — how it raises muscle carnosine, boosts high-intensity exercise performance, and what the research actually shows.

Dose: 3.2–6.4 g per day

Black tea extract contains theaflavins that reduced LDL cholesterol by 16% in a 240-person RCT. Learn about cardiovascular benefits, dosage, caffeine content, and safety.

Dose: 3–5 cups daily or 375–500 mg theaflavin extract

Chlorella vulgaris guide — the freshwater microalgae studied for cholesterol support, liver health, and antioxidant protection. Evidence-based dosage...

Dose: 4–10 g per day

Evidence-based guide to buffered creatine (Kre-Alkalyn). Covers pH buffering claims, comparison to monohydrate, dosage, and safety.

Dose: 1.5–5g/day (no loading phase per manufacturer guidance)

Evidence-based guide to citicoline (CDP-choline), a bioavailable choline source that supports brain cell membranes, memory, and focus.

Dose: 250-500 mg per day

Cranberry supplements are rich in proanthocyanidins that prevent bacterial adhesion. Learn about UTI prevention, cardiovascular research, and safety.

Dose: 500-1500 mg/day standardized extract (36-72 mg PAC)

Hydrolyzed collagen peptides guide — skin, joint, and bone benefits, optimal dosing protocols, safety, and how to pick the right type.

Dose: 2.5–15 g per day

Complete creatine ethyl ester guide — honest evidence review, comparison to creatine monohydrate, dosage, safety, and clinical data.

Dose: 3–6g/day (manufacturer recommendation; no clinical dose-optimization trials exist)

Creatine HCL dissolves 38x better than monohydrate in water. Learn about its benefits, how it compares, proper dosing, and safety.

Dose: 1-2 g per day

Creatine monohydrate guide — the most researched sports supplement. Muscle building, brain health, dosage, loading protocols, and safety.

Dose: 3–5 g per day

Dihydromyricetin (DHM) guide — a flavonoid from Ampelopsis grossedentata. Liver protection, alcohol metabolism, antioxidant activity, dosage, and safety.

Dose: 300–600 mg per day

Evidence-based guide to creatine magnesium chelate (MagnaPower). Covers mechanism, clinical studies, dosage, safety, and comparison to creatine monohydrate.

Dose: 2.5-5g creatine equivalent per day

Complete inositol guide — PCOS, anxiety, insulin resistance, and fertility. Covers myo-inositol vs D-chiro-inositol, dosage, and safety.

Dose: 2–4 g/day (PCOS) · 12–18 g/day (mental health)

L-Carnitine guide -- an amino acid derivative for mitochondrial fat metabolism. Energy, exercise, heart health, dosage, and safety.

Dose: 500-2,000 mg per day

Complete D-Mannose guide — how this simple sugar supports urinary tract health via FimH anti-adhesion, clinical evidence, dosage protocols, and safety.

Dose: 2g/day for prevention; 1g 3x/day (active support) based on trial protocols

The definitive guide to Lion's Mane (Hericium erinaceus), a functional mushroom with emerging clinical evidence for cognitive support and nerve growth...

Dose: 500–3,000 mg per day (extract)

Evidence-based guide to L-theanine - the amino acid from tea that promotes calm focus, reduces stress, and improves sleep quality without sedation.

Dose: 100–400 mg per day

NMN supplementation guide — how it boosts NAD+ levels, clinical benefits, optimal dosing, safety profile, and NMN vs NR comparison.

Dose: 250–600 mg per day

Evidence-based guide to Rhodiola rosea (golden root, arctic root): stress adaptation, fatigue reduction, mood support, and performance science.

Dose: 200–600 mg/day of standardized extract (3% rosavins / 1% salidroside)

Magnesium glycinate is one of the most bioavailable and GI-gentle forms of magnesium, studied for sleep, anxiety, and muscle function. Full evidence review.

Dose: 200-400 mg elemental magnesium per day

Evidence-based guide to shilajit: proven benefits, optimal dosage, heavy metal safety concerns, and how to choose a high-quality product.

Dose: 250–500 mg/day of purified extract

Science-backed spirulina guide — blue-green algae rich in phycocyanin and protein. Benefits, dosage, heavy metal safety, and buying tips.

Dose: 3-5 g/day (standard); up to 10 g/day in clinical protocols

Stevia guide — zero-calorie plant-based sweetener. Covers Reb A vs Reb M, benefits, safety, taste tips, and comparisons to monk fruit.

Dose: 2–4 mg/kg body weight per day (ADI)

Tongkat Ali guide — testosterone support, stress reduction, and athletic performance. Covers dosage, safety, eurycomanone, and evidence.

Dose: 200–400 mg/day (standardized extract)

Vitamin C is essential for immune function, collagen synthesis, and antioxidant defense. Learn about dosing, food sources, and what the research shows.

Dose: 200-1000 mg/day supplemental, 75-90 mg/day RDA

Vitamin D guide — cholecalciferol (D3) vs ergocalciferol (D2), bone health, immune support, dosage protocols, blood level targets, and safety. Backed by clinical research.

Dose: 1,000–2,000 IU per day (maintenance)

Monk fruit extract guide — zero-calorie natural sweetener from Luo Han Guo. Benefits, safety, baking ratios, and stevia comparison.

Dose: 1/8 tsp pure extract per cup of sugar replaced

Wheatgrass (Triticum aestivum) guide — studied for digestive health, lipid support, and antioxidant activity. Evidence-based dosage and safety.

Dose: 3–5 g powder or 60–100 mL juice per day