Vitamins & Minerals: Complete Science-Based Guide
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.
You take vitamins but see no result? A review of 10 common mistakes: wrong time and compatibility, poor absorption, insufficient doses, cofactor deficiency, hidden digestive problems. How to take vitamins so they actually work.
B vitamins: role in the nervous system and energy, B12 for vegans, magnesium+B6, folic acid vs methylfolate. Let's look at it in detail.
Vitamin and mineral compatibility: antagonists, synergists and a schedule. Let's look at what to take together and what separately.
Vitamin D — the sunshine vitamin, deficient in most people. Let's look at the 25(OH)D test, dosages, forms and food sources.
Niacin (vitamin B3) is an essential micronutrient involved in energy production, NAD+ synthesis and skin and nerve health. We break down the forms of niacin: nicotinic acid, niacinamide and inositol hexanicotinate, their differences and use.
Vitamin B12 and its forms: methylcobalamin, cyanocobalamin, hydroxocobalamin, adenosylcobalamin. How they differ, which form to choose, norms and foods.
Iron: heme and non-heme, bioavailability of forms (bisglycinate, sulfate, fumarate, citrate), digestive side effects, norms, food sources and how to take it for deficiency.
The Complete Alphabet of Health — a detailed encyclopedic reference to all known vitamins from A to U. Fat-soluble and water-soluble, B-complex, vitamin C, bioflavonoids and all vitamin-like substances with functions, norms, sources and deficiency symptoms.
Comprehensive guides to vitamins and minerals — the foundation of healthy nutrition. Each article covers dosages, best sources, deficiency symptoms, and scientifically proven effects.
All content is based on clinical research and meta-analyses from peer-reviewed journals.