Author name: Emily Collins, Nutrition Researcher (Supplements & Superfoods)

Calculate your daily fiber target by age/sex (IOM AI) with goal-adjusted recommendations for cholesterol, blood sugar, constipation, weight, and GLP-1 side effects. Most Americans get under 15 g/day — RDA gap is 10+ g for most adults. Math, not medical advice. The 80/20 truth on fiber: the average US adult gets ~15 g/day; the IOM […]

Estimate sodium, potassium, and magnesium losses from sweat during exercise or heat exposure, then see how well your LMNT / Liquid IV / DIY salt-water DOES (or doesn’t) replace them. Population-average math; individual sweat rates vary 3-fold. The 80/20 truth: sweat sodium concentration averages ~1,000 mg/L but ranges from ~300 mg/L (low-salt sweaters) to ~2,000

Calculate cordyceps dose by goal — endurance, energy, immune support. Most commercial cordyceps is C. militaris (cultivated) NOT C. sinensis (wild Tibetan, $1,000+/kg). Cordycepin % is the standardization marker most labels skip. Math, not medical advice. The sinensis vs militaris truth: wild Cordyceps sinensis (caterpillar fungus from Tibetan plateau) costs $20,000-50,000/kg and is endangered. Virtually

Compare collagen powders by actual protein per dollar and per-scoop bioactive dose. RCTs use 10-15g hydrolyzed collagen daily for skin/joint outcomes — many products under-dose. Calculator decodes Vital Proteins, Sports Research, Ancient Nutrition, NOW Foods. Math, not medical advice. The “1 scoop” trap: scoop sizes vary 10g to 25g across brands. Comparing “$30 for 30

Calculate a cognitive stack — choline + phosphatidylserine + omega-3 DHA + B-vitamins — by age and goal. Aimed at adults wanting to preserve cognitive function. Modest effects with consistent use; NOT a substitute for clinical care of cognitive impairment. Math, not medical advice. Honest framing: these components have varying levels of evidence. None individually

Calculate L-citrulline or citrulline malate dose. Citrulline → arginine → nitric oxide → vasodilation. Better than arginine supplementation (bypasses gut first-pass). Pre-workout pump, endurance, mild BP reduction. Math, not medical advice. Critical dosing distinction: L-citrulline and citrulline malate are NOT interchangeable. Citrulline malate is typically 2:1 ratio (2 parts citrulline + 1 part malic acid).

Calculate the bone stack — calcium + vitamin D + K2 + magnesium + protein — by age, sex, and risk factors. The 1,200 mg calcium-only era is over; modern bone health is a 4-5 cofactor question. Calculator helps avoid calcium-only over-supplementation (arterial calcification risk). Math, not medical advice. Calcium without K2 may be risky:

Calculate beta-alanine dose. Beta-alanine + histidine → muscle carnosine → intramuscular pH buffer. Best evidence for 1-4 minute high-intensity exercise (CrossFit-WOD, rowing, mid-distance cycling/running, MMA rounds). Loading + paresthesia management critical. Math, not medical advice. Paresthesia (tingling) is harmless but uncomfortable: single doses over 800-1000 mg trigger histamine-mediated skin tingling (face, hands, scalp). Splitting into

Berberine RCT doses ranged from 500 mg to 1,500 mg/day, with the most-cited 500 mg three times a day with meals (Yin 2008 trial vs metformin). Calculator for goal-specific doses with drug interaction warnings. Past-tense trial data, not a prescription. Important: berberine is a strong CYP3A4 inhibitor and P-glycoprotein modulator. It interacts with statins, immunosuppressants,

Pick the right B12 form (methylcobalamin, cyanocobalamin, hydroxocobalamin, adenosylcobalamin) for your goal — vegan, MTHFR, B12 deficiency, energy, pregnancy. Most people don’t need the expensive forms. Math, not medical advice. The $200 vitamin store secret: for ~90% of people, $5/year cyanocobalamin works exactly as well as $50/year methylcobalamin. Both convert to active forms in the