Blog
Deep dives into nutrition, supplements, and how to let your food do the healing. Evidence-based, no hype.
Immune & Antioxidant
Vitamin C Benefits: What Science Says Beyond Just Immunity
8% shorter colds, 50% fewer for athletes, plus antioxidant effects. And one popular claim that doesn't hold up.
Hair, Skin & Nails
Biotin for Hair Growth: What the Research Actually Shows
91% of people with brittle nails improved. But only 38% of people with hair loss are actually deficient.
Sleep
Melatonin Dosage for Sleep: What the Research Says
Lower doses often work better. Timing matters more than amount. Remarkably effective for jet lag.
Sleep
Best Magnesium for Sleep: Glycinate vs Citrate vs Oxide
Glycinate wins for absorption and calming effects. Compare forms, dosing, and why oxide is mostly a waste.
Sleep
Glycine for Sleep: The 3g Before Bed Protocol
Doesn't sedate — drops core body temperature, the same signal your circadian rhythm uses naturally. Mechanism, dose, safety.
Sleep
Tart Cherry Juice for Sleep: Dosage, Timing & Evidence
A 2018 pilot added 84 minutes of sleep in older adults with insomnia. The 240 mL twice-daily protocol, natural-melatonin mechanism, and how it compares to melatonin pills.
Focus & Calm
L-Theanine: Calm Focus Without Drowsiness
The amino acid from tea that promotes relaxation without sedation. Meta-analysis of 897 people shows improved sleep quality.
Performance & Longevity
Creatine and HMB: The Supplement Stack Actually Backed by Science
Combining them produced 67% more lean mass gains than creatine alone. Who benefits and who doesn't.
Muscle & Longevity
HMB Supplement: Who Actually Benefits (and Who's Wasting Money)
10% strength gains for beginners, strong evidence for older adults, but zero effect for trained athletes.
Anti-Inflammatory
Turmeric Benefits: What 103 Studies Say About Inflammation
The largest curcumin review ever: 103 RCTs, 7,200+ people. What the science says about inflammation, joints, and absorption.
Cellular Energy
CoQ10: Your Cells' Spark Plug for Energy (And Why Statins Deplete It)
Essential for energy production. Declines with age. Statins actively block it. Here's the research for heart health, fatigue, and migraines.
Nutrient Synergy
Vitamin D Without K2: Are You Sending Calcium to the Wrong Places?
Taking vitamin D alone may direct calcium to arteries instead of bones. The missing partner most people overlook.
Performance
Creatine: The Most Proven Supplement for Muscle & Brain
The most researched supplement ever. Meta-analyses of 1,000+ people confirm it works. Here's the science.
Beauty & Joints
Collagen Supplements: What the Research Actually Shows
Industry-funded studies show benefits. Independent studies don't. Here's how to read the evidence.
Adaptogens
Ashwagandha for Stress & Anxiety: What 12 Studies Show
A meta-analysis of 1,000+ people found it substantially reduced both anxiety and stress. Here's the evidence.
Essential Minerals
Zinc: The Mineral That Actually Shortens Colds
A Cochrane review of 8,500+ people found zinc cuts cold duration by 2.4 days. Plus testosterone truth.
Nutrition Deep Dive
Iron: The Hidden Cause of Women's Fatigue
You can be iron-deficient without being anemic. And it's making you tired.
Nutrition Deep Dive
Vitamin B12: The Vegan Blindspot
B12 only comes from animal products. If you're vegan, over 50, or on certain meds, you're at risk.
Nutrition Deep Dive
Omega-3: The Fish Oil Truth
Plant omega-3s convert at less than 15%. Here's what the research says about fish oil.
Nutrition Deep Dive
Vitamin D: The Deficiency You Don't Know You Have
Over 40% of adults are deficient. The real science on what works and what's overhyped.
Nutrition Deep Dive
Magnesium: Why You're Probably Deficient
Up to 50% of Americans don't get enough. Signs, food sources, and when to supplement.
Philosophy
Food vs Supplements: When Do You Actually Need a Pill?
The supplement industry is worth $50 billion. Most of it is unnecessary.
Women's Health
Best Supplements for Women: What You Actually Need
The 6 supplements women are most likely to need: iron, vitamin D, B12, magnesium, collagen, and biotin.
Supplement Basics
When to Take Supplements: The Complete Timing Guide
Morning vs night, with food vs empty stomach. Evidence-based timing for 20+ common supplements.
Gut Health
Probiotics and Gut Health: What Actually Works
Some strains help specific conditions. Most products are expensive placebos. Here's how to tell the difference.
Know what you're actually getting from food
StackCheck tracks 22 nutrients from your meals. See your gaps before you supplement.
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