Reading on supplements
Short reads by Tatiana Zabalueva — a nutritionist with 10 years of practice. No fluff, no Wikipedia.
Multivitamin vs Individual Supplements: Which Is Smarter
A multivitamin gives you 20-30 nutrients in one pill — sounds efficient. But the doses are usually too low to fix anything, and the forms are often the...
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How Long Until Vitamins Start Working: Realistic Timeline by Nutrient
Most people quit supplements at week 2 — too early to see results. Here's the real...
Vitamins for Energy and Fatigue: What Actually Works
Most 'energy boost' supplements are placebos. Four nutrients have real evidence for fatigue: vitamin D, B12,...
Magnesium and Anxiety: What the Research Actually Shows
Magnesium deficiency is associated with increased anxiety in clinical research. Here's the form, dose, and timing...
When to Take Vitamins: Morning, Afternoon, or Evening
Timing changes whether your vitamins work or pass through unused. Fat-soluble vs water-soluble, with food or...
Immune Stack: Vitamin D3 + Vitamin C + Zinc (Winter Protocol)
The three supplements that actually move immune markers — and the doses you need. Plus what...
Sleep Stack: Magnesium + Glycine + Melatonin (What Actually Works)
Most sleep aids fail because they hit only one mechanism. Real sleep needs magnesium for GABA,...
Vitamin D3 spray with MK-4 vs pills with MK-7: why we made it the way we did
Why we made vitamin D3 a spray with MK-4 form of K2, not a tablet with...
Supplement Bundle vs Buying Separately: When Each Makes Sense
Pre-built supplement bundles save money and remove decision fatigue, but they're not always the right choice....
Liposomal vitamin C vs ascorbic acid: why the form decides everything
Why ascorbic acid taken daily for years deposits in kidneys and irritates the stomach — and...
Three forms of omega-3: ethyl, triglyceride, phospholipid — and why dosage labels lie
Three forms of omega-3 explained: ethyl-ester (cheap synthetic), triglyceride (regular fish oil), and phospholipid (krill oil)....
Magnesium citrate vs bisglycinate vs oxide: what ten years of practice showed me
Ten years of clinical practice with magnesium citrate vs bisglycinate vs oxide. Why citrate-in-powder shifted sleep,...
Didn't find your answer? I'll find it for you.
Five questions about sleep, energy and nutrition — and I'll tell you which formula or stack fits your day.