Performance Supplements That Actually Work
The short list of supplements with real, replicated evidence - creatine, caffeine, L-theanine, magnesium, omega-3 - the doses, and what to skip.
·9 min
Supplements
Science-backed supplement reviews, comparisons, and buying guides
10 articles
L-Theanine and Caffeine: The Stack That Kills Jitters
Pair l-theanine and caffeine to keep the focus and drop the jitters. Here is the research-backed ratio, dosing, timing, and why green tea already does it.
·13 min
Magnesium for Sleep: Glycinate vs Citrate vs Threonate
Compare magnesium for sleep across glycinate, citrate, and threonate forms: absorption rates, dose ranges, side effects, and which form fits your goals.
·14 min
Vitamin D Dosage: Why 2000 IU Is Wrong for Most Adults
Vitamin D dosage research has moved past the old 2000 IU floor. What the actual blood-level data shows about how much most adults really need to hit a
·12 min
Creatine: 3g Daily — Skip the Loading Phase
Learn why creatine loading is unnecessary. 3g daily saturates muscle in 28 days. Evidence-based dosing strategy from sports nutrition experts.
·11 min
Magnesium: The Most Overlooked Mineral for Sleep
Discover how magnesium improves sleep quality, reduces muscle tension, and supports athletic recovery. Learn dosage, sources, and forms.
·10 min
Creatine Supplements: Everything You Need to Know - Benefits, Dosage, and Safety
Comprehensive guide to creatine supplementation including mechanisms, proven benefits, optimal dosing, safety profile, and myths debunked with research.
·10 min
Probiotics and Gut Health: What Science Actually Says
Explore the science of probiotics for digestive and overall health. Learn which strains work, evidence for specific benefits, and selection tips.
·9 min
Omega-3 Supplements: Complete Guide to Benefits and Selection
Learn about omega-3 supplements, including types, health benefits, dosing, and how to choose quality products.
·10 min
Vitamin D Deficiency: Signs, Symptoms, and Solutions
Learn the warning signs of vitamin D deficiency, health impacts, and evidence-based solutions to optimize your vitamin D levels.
·9 min