Supplement Ingredient Guide
Evidence-based deep dives into supplement ingredients. Each guide covers benefits, optimal dosage, forms, safety, clinical research, and product recommendations — all reviewed by credentialed nutrition researchers and physicians.
Minerals
Magnesium
Mineral Supplement
Magnesium is an essential mineral that supports muscle function, sleep quality, and stress management. Most adults benefit from 200-400mg daily, with magnesium glycinate being the best-absorbed form for general use.
Zinc
Essential Trace Mineral
Zinc is a critical mineral for immune defense, skin health, and testosterone production. A landmark Cochrane review found zinc lozenges reduced cold duration by 33% when started within 24 hours of symptom onset. The recommended dose is 15-30mg daily for general health.
Adaptogens
Vitamins
Fitness & Recovery
Creatine
Sports Nutrition / Amino Acid Derivative
Creatine monohydrate is the most researched sports supplement in history, with over 500 studies confirming it increases strength by 5-10% and lean muscle mass by 1-2kg over 4-12 weeks. The standard dose is 3-5g daily, and it also shows emerging benefits for brain health.
Beef Protein
Protein Supplement
Beef protein isolate is a dairy-free, lactose-free complete protein providing 23-27g protein per serving. A 2015 study found no significant difference in muscle gains between beef protein and whey protein over 8 weeks of resistance training. It is ideal for paleo, carnivore, and dairy-sensitive dieters.
Brain Health
Omega-3
Essential Fatty Acid
Omega-3 fatty acids (EPA + DHA) reduce inflammation, support heart and brain health, and may improve mood. The REDUCE-IT trial showed high-dose EPA (4g/day) reduced cardiovascular events by 25%. Most adults benefit from 1,000-2,000mg combined EPA+DHA daily.
Mushroom Coffee
Functional Coffee
Mushroom coffee is real coffee blended with medicinal mushroom extracts, offering cognitive focus with roughly half the caffeine of regular coffee. It delivers beta-glucans for immune support and adaptogenic compounds for stress resilience, typically containing 250-1500mg mushroom extract per serving.
Lion's Mane
Medicinal Mushroom
Lion's mane (Hericium erinaceus) is a medicinal mushroom that stimulates nerve growth factor (NGF), supporting cognitive function, memory, and neuroprotection. Clinical trials show benefits for mild cognitive impairment at 500-3000mg daily of fruiting body extract, typically noticeable after 4-8 weeks of consistent use.
