Dietary Supplements: Evidence-Based Reviews

L-carnitine is a substance that transports fatty acids into mitochondria to produce energy. We look at the forms (L-carnitine, ALCAR, LCLT) and benefits for the body, brain and heart.

Garlic and allicin: benefits, forms (fresh, extract, aged) and dosage. Let's look at allicin and its effect on heart and immunity.

Saw Palmetto (Serenoa repens): DHT blocking, prostate health and against hair loss. Let's look at the mechanism, sources and dosages.

DIM and Indole-3-Carbinol: estrogen metabolism and hormonal balance. Let's look at the food sources and dosages.

Collagen supplements come in different forms: hydrolyzed collagen (peptides), gelatin and individual amino acids. Let's figure out how they differ and which one is right for you.

Cordyceps: Sinensis vs Militaris. Differences of species, role for energy, lungs and endurance, active compounds and how to choose.

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.