Dietary Supplements: Evidence-Based Reviews

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.

Medicinal mushrooms reishi, chaga, shiitake and maitake are a source of beta-glucans and polysaccharides that support immunity. We break down how they work, their differences and how to take them.

Creatine is one of the most studied supplements in the world. History of discovery, benefits for muscles, brain and the elderly, where it is found in food with numbers, daily dosages, forms and safety. Why creatine is useful not only for athletes.15

Lecithin: soy, sunflower or egg — how they differ and how to choose. The role of phospholipids, choline, for the brain and liver, norms and foods.

Spirulina and chlorella — how they differ in composition, protein, chlorophyll and detox mechanism, who they suit, contraindications and how to take them.