Vitamins & Minerals: Complete Science-Based Guide
Sulfur (MSM) and collagen in type II collagenosis: how to support joints and cartilage from within. Let's look at mechanisms and dosages.
Zinc and its forms: picolinate, gluconate, citrate, carnosine, oxide. How they differ in absorption and tolerance, which form to choose for your goal, norms and foods.
Molybdenum is important as a cofactor for sulfite metabolism and alcohol metabolism enzymes. Let's break down norms, dosages and food sources.
Manganese is important for connective tissue and cartilage. We break down its forms (glycinate, chelate), norms, dosages and food sources.
Phosphorus: role in bones, teeth and cellular energy, balance with calcium. Let's look at norms and food sources.
Chromium and its picolinate form are studied for their effect on insulin sensitivity and sugar cravings. We break down norms, dosages and sources.
Calcium and its forms: carbonate, citrate, chelate, hydroxyapatite. How they differ in absorption, how to choose, the role of vitamin K2 and the risk of vessel calcification.
Iodine is essential for the thyroid gland. We break down organic (kelp) and inorganic (potassium iodide, Lugol's) forms, their absorption and safety.
Vitamin K2: forms MK-4 and MK-7, half-life, sources, role in calcification and bone/vessel health. How they differ, which form to choose, norms.
Vitamin C: ascorbic acid, sodium and calcium ascorbate, Ester-C and liposomal. Difference in absorption, who should choose what, dosages and food sources.
Sodium and chloride: the role of electrolytes in water metabolism, salt norms and balance with potassium. Let's look at it with tables and sources.
Biotin (vitamin B7) is important for hair, skin and nails, but high doses can distort lab results. We break down norms, dosages and food sources.
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.
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.