Supplementation
Authorized claims and dosing for performance supplements
Ashwagandha KSM-66 for Cortisol and Stress
What the randomised trials show about KSM-66 ashwagandha root extract for perceived stress, serum cortisol and sleep quality, plus sensible dosing and safety.
L-Theanine for Stress and Focus: Calm Alertness
L-theanine is an amino acid from tea that promotes calm, focused alertness, helps take the edge off stress, and smooths out caffeine's jitters. Here is what the research shows, plus practical dosing.
Zinc Picolinate vs Citrate: Which Is Best Absorbed?
Zinc picolinate, citrate and gluconate are all well-absorbed forms. Here's what the evidence actually shows about bioavailability, plus practical UK guidance on dose and copper.
Collagen Peptides: Joint and Tissue Support in Context
An evidence-focused overview of collagen supplementation, including realistic expectations and appropriate dosing.
Electrolytes: Hydration Strategy for Performance and Recovery
Clinical guidance on electrolyte supplementation, including sodium targets, exercise context, and safety considerations.
Multivitamins: When They Help and When They Don’t
A physician-level discussion on multivitamin use, emphasizing deficiency risk, dietary gaps, and realistic expectations.
Probiotics: Gut Health Benefits and Clinical Use Cases
A high-level medical overview of probiotic supplementation, including strain specificity, evidence, and practical recommendations.
Caffeine: Performance Ergogenic Aid with Dose-Response Nuance
A physician-oriented guide to caffeine’s performance benefits, dosing strategies, and safety cautions.
Protein Supplements: Clinical Indications and Practical Use
A high-level review of when protein supplements are appropriate, how to dose them, and how to select quality products.
Magnesium: Recovery, Sleep, and Metabolic Support
Clinical summary of magnesium’s role in neuromuscular function, sleep quality, and common deficiency patterns with dosing tips.
Vitamin D: Evidence-Based Supplementation for Musculoskeletal and Immune Health
A clinician’s overview of vitamin D status, testing, dosing, and practical guidance for athletes and general health.
Omega-3 Fatty Acids: Anti-Inflammatory Support with Practical Targets
Clinical guidance on EPA/DHA supplementation, with dosing ranges, cardiovascular considerations, and safety notes for athletes and general health.
Creatine Monohydrate: Clinical Rationale, Dosing, and Safety
A physician-level overview of creatine monohydrate, including efficacy, dosing strategies, and safety considerations across different populations.