Supplement guides

What we wish we'd known before our first $60 supplement spree. No affiliate-ranked nonsense.

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Starter

New to supplements? Start here.

The B vitamins explained: what all 8 do, and who actually needs a B-complex
B1 to B12 in plain English — what each B vitamin does, the 'B vitamins for energy' myth, the one with a real toxicity ceiling (B6), and the specific groups who genuinely benefit from a B-complex versus those who don't.
Starter 11 min· updated 6/29/2026
Best time to take your supplements: a per-nutrient cheat sheet
Fat-soluble vitamins with a meal, magnesium in the evening, iron on an empty stomach with vitamin C, and the pairs you should NOT take together. A practical, evidence-based timing guide.
Starter 7 min· updated 6/28/2026
Electrolytes 101: sodium, potassium, magnesium — who needs them and how to dose
Most people get enough from food. The ones who actually benefit from supplementing are heavy sweaters, low-carb/keto eaters, and people in heat. What each electrolyte does, smart dosing, and the potassium safety catch.
Starter 6 min· updated 6/28/2026

Science

What the evidence actually shows — forms, dosing, and myths.

Shopping

Buy smart: cost per dose, value traps, and what to skip.

Starter

The B vitamins explained: what all 8 do, and who actually needs a B-complex

Best time to take your supplements: a per-nutrient cheat sheet

Electrolytes 101: sodium, potassium, magnesium — who needs them and how to dose

Science

CoQ10: ubiquinol vs ubiquinone, dose, and who actually benefits

P-5-P vs regular vitamin B6: is the active form worth it?

Beetroot vs citrulline: which for pumps, and which for endurance

Beta-alanine: dose, the tingling, and what it actually does

Glucosamine for joints: does it work, and what should it cost?

Rhodiola vs ashwagandha: which adaptogen for your kind of stress

Turmeric vs fish oil: which for inflammation, joints, and heart

Valerian vs melatonin: which one for your sleep problem

Astaxanthin: the mg dose for skin and antioxidant support, and cost

Boron: dose for bone and hormones, safety, and cost

Capsaicin (cayenne): dose, what it does, and cost

D-mannose for UTI: the 2 g dose, the evidence, and cost

D-ribose: who it's actually for, dose, and cost

Elderberry: gummies vs standardized extract — dose and cost

GABA for sleep: the dose, the honest absorption caveat, and cost

Ginkgo biloba: the standardized dose, the evidence, and cost

Glutathione: oral vs liposomal, dose, and cost

Grape seed extract: OPC dose, benefits, and cost

Inulin (prebiotic fiber): dose, gut benefits, and cost per gram

Lemon balm: the dose for calm and sleep, and cost

Licorice and DGL: which form for heartburn, dose, and cost

Oregano oil: carvacrol, dose, and cost

Potassium supplements: why they're capped at 99 mg, and what it costs

Probiotics: compare by cost per billion CFU, not per bottle

Red yeast rice for cholesterol: the honest safety guide, dose, and cost

Rhodiola rosea: the standardized dose for stress and energy, and cost

Saw palmetto: the prostate dose, the evidence, and cost

Silica supplements: dose for hair, skin, and nails, and cost

Which supplements not to take together: an honest timing guide

Vitamin K2 (MK-7): dose, why it pairs with D3, and cost

Ashwagandha: dose, KSM-66 vs Sensoril, timing, and who should skip it

Best anti-inflammatory supplements, by cost per clinical dose

Black seed oil (Nigella sativa): thymoquinone, dose, and cost

Does creatine cause hair loss? What the evidence actually says

Fenugreek: dose, the testosterone claims, and cost

Fish oil: compare by cost per gram of EPA+DHA, not per softgel

Functional mushrooms: lion's mane, reishi, cordyceps — dose and cost

Ginger for nausea: the dose that works, and cost

Glycine for sleep: the 3 g dose, and what it costs

How much protein per day? Grams by body weight — and the cheapest way to hit it

Inositol: myo vs D-chiro, the 40:1 ratio, and the PCOS dose

L-carnitine forms: tartrate vs acetyl (ALCAR), and which to buy

L-lysine for cold sores: dose, the evidence, and cost

L-theanine: what it actually does, the dose, and the caffeine combo

The longevity supplement stack: what it actually costs per day

NAC (N-acetylcysteine): dose, what it's actually used for, and cost

Nattokinase: the FU dose, what it's for, and cost

NMN: dose, the honest evidence, and cost per day

Psyllium husk: the fiber dose, cholesterol, and cost per gram

Saffron for mood: the 28-30 mg dose and cost

Turmeric and curcumin: why absorption, not dose, is the whole game

Whey isolate vs concentrate: which is worth it per gram of protein

Are BCAA Supplements Worth It? The Honest Evidence and Cost

Melatonin for Sleep: What It Helps, the Right Dose, and the Real Cost

Sea Moss: What the Evidence Shows, the Iodine Risk, and the Real Cost

Oral Hyaluronic Acid for Skin: Does Swallowing It Work, and What It Should Cost

Keratin Supplements for Hair and Nails: What the Evidence Actually Shows

Biotin for Hair and Nails: Does It Actually Work, and the Honest Cost

Creatine for Women: Does It Work, How Much to Take, and What It Costs

Creatine Side Effects: What the Evidence Actually Shows

Vegan Vitamin B12: Which Form to Buy and the Real Cost Per Dose

When to Take Creatine: Does Timing Actually Matter?

Berberine as "Nature's Ozempic": Evidence and Cost Per Dose

Collagen for Skin and Joints: Evidence and Real Cost Per Gram

Folate vs Folic Acid vs Methylfolate: What to Buy & MTHFR

The Full GLP-1 Supplement Stack: What to Take & Cost Per Day

Testosterone Supplements: What the Evidence Actually Supports

Eye health supplements: what AREDS2 actually covers, and what it costs per dose

Vitamin B12 deficiency: who's at risk, the warning signs, and how to fix it

Vitamin D deficiency: the signs, the blood test, and how to actually fix it

Vitamin D3 vs D2: which form actually raises your levels (and why it matters)

Magnesium for sleep: which form, how much, and when to take it

Can you take too much? The supplement upper limits that actually matter

Vitamin D3 and K2: should you take them together?

Vitamin B12: methylcobalamin vs cyanocobalamin, and who actually needs to care