Supplements
How Much Fiber Per Day? 38 g for Men, and Only 4% Get There
Men need 38 g of fiber a day and women 25 g, but only 4% of men and 12% of women get…
Supplements
Supplements
Vitamins for Alcohol Withdrawal: Thiamine Is the One Guidelines Name
Thiamine is the vitamin guidelines name for alcohol withdrawal, though trials never set the dose. Cochrane found no proof magnesium helps. What…
Supplements
How Much Magnesium Per Day for a Man? 420 mg, and the Typical Man Eats 330
Men need 400 to 420 mg of magnesium a day. The typical man eats about 330 mg, and 75% of men over…
Supplements
Is Magnesium Citrate a Laxative? One Bottle Holds 8 Times the Daily Limit
We read all 83 US magnesium citrate labels: it works in 30 minutes to 6 hours, and a full bottle holds about…
Supplements
Leucine Supplement: Why 7.5 g a Day Built No Muscle in Two Trials
Men around 71 took 7.5 g of leucine a day for 3 and 6 months and gained no muscle. Where leucine did…
Supplements
Best Creatine for Older Adults: Monohydrate, and Only With Lifting
In 22 trials, creatine added 1.37 kg of lean mass to strength training in older adults. Which form to buy, how much,…
Supplements
Vitamins for Muscle Weakness: The Blood Test That Decides It
Above 25 nmol/L vitamin D, 17 trials found no strength gain; below it, a large one. Which vitamins cause muscle weakness, and…
Supplements
Magnesium Glycinate vs Citrate for Sleep: No Trial Has Ever Compared Them, and the One Glycinate Trial Moved 1.6 Points
The only randomised trial of magnesium bisglycinate for sleep reported an effect size of d=0.2. The form with a trial in a…
Supplements
Does B12 Deficiency Cause Hair Loss? The Review Says It Cannot Tell You
The dermatology review is explicit: the lack of studies precludes any recommendation for B12 screening or supplementation.
Supplements
Beef Organ Supplement Benefits: Nutrition, Evidence, Risks
Organ meats are genuinely nutrient-dense. There is little direct trial evidence that the capsules do anything beyond the vitamins and minerals in…
Supplements
Vegan Probiotics: What to Look For and Do They Actually Work?
Vegan probiotics are easy to find – but ‘vegan’ is about the ingredients, not effectiveness. Probiotic benefits are strain-specific and modest.
Supplements
Dandelion Root Benefits: Traditional Claims vs the Research
Dandelion root is marketed for liver ‘detox’ and cleansing – but what does the science actually show? Here’s the honest evidence (mild…