Dietary Supplements: Evidence-Based Reviews

Green tea extract (EGCG): a powerful antioxidant for metabolism, skin and longevity. Let's look at mechanisms, dosages and sources.

N-Acetylcysteine (NAC): the role of a mucolytic and glutathione precursor. Uses, dosages, sources and precautions.

Protein shakes vs regular food: when a supplement is justified and when it's wasted money. Let's look at the comparison and protein sources.

Curcumin: why it is poorly absorbed and how phytosomes, piperine and micellar forms solve this. Mechanisms, bioavailability, dosages, safety and comparison of forms.

L-Theanine: relaxation without drowsiness and caffeine synergy. Let's break down mechanisms, dosages and sources.

GABA and Pharmagaba: BBB penetration and effects on stress. Let's break down forms, dosages and sources.

Alpha-lipoic acid (ALA) and R-ALA: antioxidant, metabolism, energy. Forms, dosages, what science shows, how to take, sources.

Sulfur and detoxification: a complete mineral complex. The role of sulfur, MSM, zinc and magnesium in cleansing. Let's look at it in detail.

Adaptogens: ashwagandha, rhodiola, ginseng, eleuthero, schisandra. How they work, what they are for, what science shows, how to choose and take them.

Probiotics, prebiotics, synbiotics, postbiotics and metabiotics — the complete classification: how they differ, which strains work, who and when needs them, and how to choose and take them correctly.

5-HTP and L-tryptophan are amino acids that are serotonin precursors. We break down their differences, safety, dosages and food sources.

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.

Grape seed extract and pycnogenol: vein, capillary and skin protection. Let's look at proanthocyanidins, mechanisms and dosages.

Collagen and its types I, II, III, V, X: which are for skin and which for joints. Differences, sources, what research shows, how to choose.

Omega-3 — key fatty acids for the heart, brain and eyes. History of the discovery, benefits for humans, daily and monthly norms, where it is found in food with numbers, and how to choose the form: TG, EE or rTG.