Knowledge Center
Ubiquinol vs. Ubiquinone: Two Forms of CoQ10 — Does the Difference Actually Matter?
Coenzyme Q10 (CoQ10) supplements come in two forms: ubiquinone (the oxidized form) and ubiquinol (the reduced, active form). Suppleme...
Read more
The Creatine Loading Phase: Is It Necessary, or Can You Skip It?
Twenty grams a day for a week, then five. It is the first thing anyone tells you about creatine, and it is optional. A 1996 study settled...
Read more
Magnesium Glycinate vs Citrate: Which One You Actually Need
These two forms are usually presented as rivals. They are not competing. Magnesium citrate carries an FDA over-the-counter label reading ...
Read more
Beans, Broccoli, and the Sugars No Human Can Digest
Nobody produces the enzyme that breaks down the sugars in beans and cruciferous vegetables. Two randomised trials tested supplying it, an...
Read more
CoQ10: Why Levels Fall With Age, and Why You Should Take It With Food
Tissue concentrations peak around age twenty and fall from there (Kalén and colleagues, Lipids, 1989). And the largest single factor in w...
Read more
Magnesium and Sleep: What the Two Best Trials Actually Measured
One trial used 500mg in older adults with diagnosed insomnia. One used 250mg in 155 healthy adults sleeping badly. The doses, the results...
Read more
Curcumin and Black Pepper: Why the Two Are Almost Always Sold Together
Sixty-six randomised trials, three inflammatory markers explained in plain language, and the 1998 study that explains why every serious t...
Read more
How Much EPA and DHA Americans Actually Get — and What One Softgel Adds
Average US adult intake from food is 23mg of EPA and 63mg of DHA a day (Papanikolaou and colleagues, Nutrition Journal, 2014). One softge...
Read more
Why Everything You've Tried for Bloating Hasn't Worked
Bloating after meals rarely has one cause. What the research actually shows about digestive enzymes, gut bacteria and the foods that reli...
Read more