Supplements

Education on supplements, why, when, and who should use them.

• Supplements for longevity: what the evidence supports The short list with human trial evidence behind it, the ones with mechanism but no outcome data, and what the large randomized trials of the popular ones actually found.
• Supplements for insulin resistance: what actually has data Berberine, inositol, magnesium, omega-3, vitamin D and chromium, measured against what the trials found and against the interventions that outperform all of them.
• Supplements for men over 40: what changes and what does not What actually shifts with age, which supplements have evidence in this group, and why most products sold as testosterone support do not raise testosterone.
• Supplements for men in your 30s: what to start and what to measure The decade where habits set the trajectory. A short supplement list, the labs worth having on record early, and the one therapy decision that depends on whether you want children.
• Creatine for women: what the research in women shows The most studied supplement in sports nutrition, the myths women were given about bloating and bulk, and what trials in women found for strength, training, pregnancy and bone.
• Supplements for women: what the evidence supports Iron, vitamin D, omega-3, calcium, folate and creatine, sorted by what the trials in women actually found, plus why creatine was understudied in women for so long.
• Supplements for perimenopause and menopause: what works and what does not Black cohosh, soy isoflavones, evening primrose, vitamin D, magnesium and creatine, measured against what the reviews found for hot flashes, sleep, bone and muscle.
• NAD+ supplement or injection: what the difference is Oral precursors, injectable NAD+ and IV drips compared on what each one has been measured to do, and where the honest gap in the evidence sits.
• The supplements that actually move the needle Most stacks are too long. Here is how we decide what earns a place, and what we usually take out first.
• The short list Omega-3, vitamin D3/K2, and magnesium glycinate: what the evidence supports and who tends to benefit.
• Quality and sourcing Third party testing, dosing accuracy, and why practitioner-grade products are worth the difference.