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

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 […]

Calculate individual B vitamin targets by goal — covers methylcobalamin/methylfolate for MTHFR, niacin form for cholesterol, B6 toxicity ceiling, and the energy/cognitive stack rationale. Math, not medical advice. The “high-potency B-complex” trap: many products contain 1000-5000% RDA of each B vitamin. For most adults this is wasted (water-soluble = excreted in urine) and can be

Calculate an evidence-based athlete recovery stack: creatine + tart cherry + curcumin + omega-3 + HMB by training intensity and goal. Targets inflammation, muscle catabolism, soreness, sleep quality. Warns about the anti-inflammatory paradox during hypertrophy training. Math, not medical advice. The anti-inflammatory paradox: high-dose antioxidants (curcumin, vitamin C, vitamin E) post-workout may BLUNT training adaptations

Convert between KSM-66, Sensoril, and generic ashwagandha extracts by withanolide content. “1,500 mg ashwagandha” on a label tells you almost nothing — the standardized extract amount (with withanolide %) is what matters. Math, not medical advice. The branded extract premium is real: KSM-66 (Ixoreal, full-spectrum root, 5% withanolides) and Sensoril (Natreon, root + leaf, 10%

Calculate apigenin dose by goal — sleep (Huberman 50 mg protocol), longevity / CD38 inhibition, anxiety. Most “chamomile tea sleep” effect is from apigenin’s GABA-A binding. Math, not medical advice. Honest framing: apigenin became popular via Andrew Huberman’s sleep stack (50 mg apigenin + 145 mg magnesium L-threonate + 100-400 mg theanine). Human RCT evidence

Calculate vitamin C dose by goal — RDA, immune support, iron co-factor, or bowel-tolerance protocol. Most absorption saturates around 200 mg per dose, so 1g+ single doses waste most of what you take. Split dosing matters. Math, not medical advice. The saturation truth: intestinal vitamin C absorption is dose-dependent and saturates. ~70-80% of a 200

Compare probiotic supplements by CFU count, strain diversity, and use-case match. A 50-billion-CFU product is not automatically better than a 10-billion one — strain identity matters more than dose. Math + product knowledge, not medical advice. Two things probiotic marketing hides: (1) CFU is measured at time of manufacture, not what reaches your gut —

Generate a custom probiotic schedule for your antibiotic course. Most people take probiotic the wrong way — bacteria-based probiotics taken with antibiotics get killed instantly. S. boulardii (yeast) survives. Calculator shows your optimal day-by-day timing. Math, not medical advice. The 2-hour rule: Lactobacillus and Bifidobacterium probiotics need 2-3 hour separation from antibiotic doses. Saccharomyces boulardii

A “1,000 mg fish oil” softgel typically contains 300 mg of actual EPA+DHA — the other 700 mg is non-omega-3 oil. Calculator decodes label math by goal (heart, triglycerides, brain, pregnancy). Trial-derived doses, not a prescription. The 70/30 trap: standard fish oil = 30% EPA+DHA. Concentrated fish oil = 60-90% EPA+DHA. The total fish-oil amount

Calculate the elemental magnesium you actually absorb from glycinate, citrate, oxide, and other forms. Two products labeled “500 mg magnesium” can deliver wildly different elemental amounts. Math, not medical advice. The trap: “500 mg magnesium glycinate” doesn’t mean 500 mg of magnesium. It means 500 mg of the magnesium-glycine compound, which is roughly 14% elemental