Emily Collins, Nutrition Researcher (Supplements & Superfoods)

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 […]

Calculate elemental iron by form. “65 mg ferrous sulfate” delivers different elemental iron than “65 mg ferrous bisglycinate.” Includes RDA + deficiency-correction protocols. New evidence on every-other-day dosing may double your absorption. Math, not medical advice. Stoltzfus 2017 and Moretti 2015 changed iron supplementation: daily oral iron raises hepcidin (a hormone that blocks iron absorption)

Calculate a support stack for GLP-1 medications (semaglutide / Ozempic / Wegovy, tirzepatide / Mounjaro / Zepbound, liraglutide / Saxenda). Addresses the five most common nutritional gaps: dehydration, muscle loss, B12 depletion, constipation, sarcopenia risk. Math, not medical advice — coordinate with prescriber. Why GLP-1 users need supplement support: reduced appetite means reduced total nutrient

Plain curcumin has ~1% oral bioavailability — most of what you take is excreted. Branded formulations (Meriva, BCM-95, Theracurmin, Longvida, NovaSOL) claim 5-30× better absorption. Calculator shows which claims hold up vs which are marketing. Math, not medical advice. Why turmeric ≠ curcumin: dried turmeric root is only 2-5% curcuminoids. A 1,000 mg “turmeric extract”

Calculate your creatine dose by body weight for loading or daily maintenance. Most adults can skip loading and just take 3-5 g/day — saturation just takes 3-4 weeks instead of 5-7 days. Math from ISSN guidelines, not medical advice. Creatine monohydrate is the gold standard. 700+ studies, decades of safety data, ~$0.10/serving. The “advanced” forms

Choose between CoQ10 (ubiquinone) and Ubiquinol by age, statin use, and heart goal. After ~40, the body’s ability to convert ubiquinone to active ubiquinol declines — that’s where Ubiquinol justifies its 3× price. Under 40, ubiquinone works fine. Math, not medical advice. The 40+ rule: ubiquinone (cheaper CoQ10) converts to ubiquinol in the body, but