- VitaWix
- VitaWix — Science About Vitamins, Supplements & Healthy Longevity
VitaWix — Science About Vitamins, Supplements & Healthy Longevity
Welcome to VitaWix
Science About Vitamins, Supplements & Healthy Longevity
VitaWix is an evidence-based information portal. We help you navigate the world of vitamins, minerals and supplements based on clinical research, not marketing promises.
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200+
Scientific articles
50+
Brands in catalog
100%
Evidence-based
9
Site sections
Our Mission
Making evidence-based health science accessible to everyone
In a world where every other blogger advertises "miracle" supplements and marketing companies spend millions promoting questionable products, we decided to create an island of objective information.
VitaWix is a project that prioritizes evidence-based medicine and scientific research. We don't sell supplements. We don't advertise dubious brands. We simply collect, analyze and clearly explain scientific data about vitamins, minerals and their impact on health.
- We rely only on data from peer-reviewed journals (PubMed, Cochrane, The Lancet)
- We critically evaluate research quality and aren't afraid to report ambiguous results
- We explain complex biochemical processes in simple, understandable language
- We regularly update information as new research emerges
Evidence-Based Medicine
Every article on VitaWix goes through source verification. We only cite data from peer-reviewed scientific journals.
Sections
What You'll Find on VitaWix
Nine thematic sections, each dedicated to a specific aspect of health and nutrition science
Vitamins & Minerals
Complete guides to vitamins A–K and minerals: magnesium, zinc, selenium, calcium, iron and more. Dosages, food sources, deficiency symptoms.
Explore →Dietary Supplements
Reviews of popular supplements: Omega-3, probiotics, collagen, CoQ10, curcumin, adaptogens — what works and what doesn't.
Explore →Vitamin Brands
Company histories, quality standards (GMP, USP), product line reviews. Solgar, Now Foods, Doppelherz, Life Extension, Thorne Research and more.
Explore →Longevity & Anti-Aging
Scientific approaches to lifespan extension. Senolytics, telomeres, NAD+, autophagy, geroprotectors, intermittent fasting.
Explore →Nutrition
Healthy eating principles, macro- and micronutrients, dietary approaches (Mediterranean, MIND, DASH), functional foods.
Explore →Research & Science
Analysis of key clinical trials, meta-analyses and systematic reviews. Translations from PubMed, Cochrane, Nature.
Explore →Biochemistry
How vitamins work at the molecular level: coenzymes, metabolic pathways, mitochondria, oxidative stress, methylation.
Explore →Deficiency Symptoms
How to recognize vitamin deficiencies by symptoms, which tests to take, how to interpret results and correct deficiencies.
Explore →Health by Body Systems
Nutrient recommendations for immunity, heart and vessels, brain, joints, skin, vision. Disease prevention.
Explore →
Why Trust Us
Evidence-Based Approach Is Our Core Principle
We don't give advice based on personal experience or "folk medicine." Every claim on the site is backed by references to scientific sources.
Only Peer-Reviewed
We use data from peer-reviewed journals that have passed scientific scrutiny.
Critical Analysis
We evaluate study quality, sample size and methodology.
Regular Updates
Science doesn't stand still — we update articles as new data emerges.
No Conflict of Interest
We don't sell supplements and don't accept advertising payments from supplement manufacturers.
Vitamins & Minerals
Complete guides to vitamins A–K and minerals
Magnesium and its 10 forms: citrate, glycinate, malate, threonate, taurate, gluconate, oxide and more. How to choose a form for your goals, what is absorbed better, daily norms.
Vitamin B5 (pantothenic acid) is a precursor of coenzyme A, which is key for energy production and adrenal function. We break down the role of B5 and its active form pantethine.
Germanium (Ge-132): hypoxic protection and immunomodulation. Let's look at the antioxidant properties, food sources and safety.
Folic acid (B9) and L-methylfolate (5-MTHF): how they differ, how they relate to the MTHFR gene and which form to choose. Mechanisms, methylation, norms.
Cobalt — the central atom of vitamin B12, important for blood formation and the nervous system. Let's look at food sources, norms and dosages.
Vitamin D is not just the "sunshine vitamin" but a hormone-like substance that bones, immunity, mood and muscle function depend on. We break down the discovery history, benefits for humans, daily and monthly norms, food sources and why D3 absorbs better than D2.
Dietary Supplements
Reviews of popular supplements — what works and what doesn't
D-mannose: preventive protection of the urinary tract from cystitis. Let's look at the mechanism, dosages and food sources.
Male libido and Maca: how to boost potency, arousal and energy. Let's look at the adaptogen Maca, food sources, best manufacturers and a supplement stack.
Creatine is one of the most studied supplements for strength and muscle. We break down the difference between monohydrate and hydrochloride (HCL), their absorption, dosages and nootropic effect.
Coenzyme Q10: ubiquinone vs ubiquinol — difference in absorption, dosages and price. Who needs ubiquinol, dosages 100-200 mg, food sources, norms.
Berberine is an alkaloid from barberry, studied for its effect on blood sugar, cholesterol and weight through AMPK activation. We break down the mechanism, dosages and sources.
Oral hyaluronic acid: skin and joint hydration from within. Let's look at molecular weight, dosages and food sources.
Vitamin Brands
Company histories and quality standards
Twinlab is an American brand of sports and vitamin supplements founded in 1968 by the Blechman brothers. Known for Daily One, Amino Fuel, Mega B lines. Cult brand of the sports nutrition boom era, survived bankruptcy and revival.
Pharmaton is a Swiss brand of supplements for energy and vitality, known for its Energy Vitality formula with ginseng G115 and B vitamins. Owned by German Boehringer Ingelheim. Popular across Europe.
Swisse — the Australian brand Swisse Wellness, founded in the 1960s by Kevin Ring in Melbourne. Vitamins, collagen, omega-3. The name is inspired by Swiss quality standards.
Vitabiotics — the largest vitamin brand in the UK, founded in 1971 by Kartik Jhaveri in London. Wellman, Wellwoman, Pregnacare, Osteocare. Supplements for life stages.
Optimum Nutrition — a leader in sports nutrition, founded in 1986 by Tony Caponigro in Aurora, Illinois. Known for Gold Standard 100% Whey protein. Part of Irish Glanbia.
Holland & Barrett — the largest retail chain of vitamins and health food in the UK and Europe. Founded in 1870 in England as a grocery shop, with the idea of making health food and supplements accessible.
Longevity & Anti-Aging
Scientific approaches to lifespan extension
Alpha-ketoglutarate (AKG) is a key molecule of the Krebs cycle studied in the context of longevity and reducing biological age. We break down the mechanisms, forms and dosages.
Senescent (aging) cells and 'zombie cells': how senolytics cleanse the body. Mechanism, candidates (dasatinib, quercetin, fisetin), stages of research.
Theories of aging: why we age from a biological standpoint. Telomeres, free radicals, mitochondria, epigenetics, senescent cells — what is proven and what really helps slow aging.
The geroscience paradigm proposes treating ageing as the common root of age-related diseases. We break down how this approach changes prevention and what role nutraceuticals play.
Epigenetics of aging: how lifestyle and diet affect gene expression. DNA methylation mechanisms, sirtuins, practical significance for longevity.
Caloric restriction (CR) and caloric restriction mimetics (CRM): why it works, what is known about metformin, berberine and rapamycin, their mechanisms, risks and what is proven in humans.
Nutrition
Healthy eating principles and dietary approaches
Plant-based diet: complete plant proteins, amino acid profile and what to consider. Let's look at it with tables and sources.
Caloric intake and a balanced diet: calculating calorie needs, macronutrients and their ratios. Let's look at it with tables.
The evolution of the human diet: from hunter-gatherers to ultra-processed food. How nutrition changed over millions of years, what modern diets have lost and why "nutritional mismatch" affects health.
Dietary fibre is a key component of nutrition that supports digestion and microbiota. We break down soluble and insoluble fibre, norms, food sources with numbers and how much to eat.
How much protein a person needs per day: history of the discovery, benefits for muscles, bones and immunity, daily and monthly norms, where it is found in food with numbers, the role of leucine and amino acids, protein for weight loss and sarcopenia.
A detailed guide to nutrition for muscle growth during training: how many calories and protein (1.6–2.2 g/kg), the role of carbs and fats, meals around training, mass vs quality and schedule.
Research & Science
Meta-analyses and clinical research reviews
Vitamin D and multiple sclerosis: the link between latitude and vitamin D level, cohort and prospective studies. Genetics, prevention and norms.
Atherosclerosis and NR/NMN: how nicotinamide riboside and NMN affect the vessel wall. Let's look at animal and human study data.
Does Omega-3 really reduce the risk of heart attacks and strokes? An analysis of major meta-analyses 2020–2025 and key RCTs (GISSI, REDUCE-IT, STRENGTH, VITAL): dosages, forms, data interpretation and conclusions for cardiovascular health.
Psychobiotics are probiotics that affect mood and mind through the gut-brain axis. We break down the results of RCTs of Lactobacillus and Bifidobacterium, mechanisms and practice.
Berberine and metformin: comparing effectiveness for blood sugar control and metabolism. Mechanisms, research data, differences, what suits whom.
The AREDS and AREDS2 studies (National Eye Institute): which vitamin and micronutrient formula slows age-related macular degeneration (AMD). Composition, doses, results and who it suits.
Biochemistry
How vitamins work at the molecular level
The Krebs cycle and cellular respiration: how mitochondria produce ATP. The role of B-complex, iron, magnesium and CoQ10 in the respiratory chain and energy metabolism.
Adaptogens help the body adapt to stress through the hypothalamic-pituitary-adrenal (HPA) axis and cortisol regulation. We break down the mechanisms of ashwagandha, rhodiola and ginseng.
Biochemistry of methylation and the folate cycle: history of the discovery of folic acid, benefits for humans, where it is found in food with numbers, daily and monthly norms, the role of MTHFR and why the active form 5-MTHF is preferred with polymorphisms.
Vitamin D metabolism: the path from sunlight and food through the liver and kidneys to the active form and work in the cell via the VDR receptor. Mechanisms, norms, sources.
Endogenous glutathione synthesis — the cell's main antioxidant: the role of NAC, glycine, glutamine and selenium, mechanisms, sources and how to support glutathione levels.
Autophagy — a very detailed guide: the molecular mechanism, triggers (fasting, spermidine, resveratrol, curcumin, exercise), mitophagy, links to longevity and cancer, the 2016 Nobel Prize and practical protocols.
Deficiency Symptoms
How to recognize and correct vitamin deficiencies
Hair loss and brittle nails: connection with deficiency of zinc, iron, protein, biotin and vitamin D. Diagnosis, norms and food sources.
Vitamin D sensitivity and high doses: signs of hypercalcemia, overdose and how to avoid risks. Let's look at it in detail.
Chronic fatigue and morning tiredness are often linked not to laziness but to hidden deficiency of iron, ferritin and vitamin B12. A breakdown of benefits, food sources, daily and monthly norms and tests.
Slow wound healing and bruising: how vitamin C, zinc and protein are linked. Mechanisms, the role of nutrients, foods, norms and practical recommendations.
Muscle cramps and spasms: why they happen, the role of magnesium, potassium, calcium and sodium, how to tell an electrolyte deficiency from other causes, and what to do for prevention.
Dry skin and cracked heels: the role of vitamin A, E and Omega-3 deficiency, how it affects the skin, food sources, norms and practical recommendations.
Health by Body Systems
Nutrients for immunity, heart, brain and other systems
Urinary system: kidneys and bladder. Let's look at key vitamins, minerals and herbal extracts for health and prevention.
Skin, hair and nails are a mirror of micronutrient status. Silicon, biotin, collagen and hyaluronic acid support their health. We break down the role of each and their food sources.
Cardiovascular system: how Omega-3, coenzyme Q10 and policosanol support blood vessel elasticity and heart function. Mechanisms, dosages, food sources, reference values and side effects.
The musculoskeletal system and joint health: chondroitin, glucosamine, MSM and Boswellia. How they work, what they are for, what research shows, dosages.
Children's health and vitamins: the complete guide to children's vitamins, minerals and supplements. Norms by age, signs of deficiency, food sources, when supplements are needed, myths and evidence-based medicine. Advice for parents.
The endocrine system and thyroid: how selenium, iodine and tyrosine support its function. Mechanisms, norms, foods, deficiencies and practical recommendations.
Ready to dive into the world of evidence-based nutrition?
Start with our comprehensive guide to vitamins — the most complete resource based on scientific research.
Explore Vitamins