Supplements (51)
What is worth buying, what is a waste of money, and what is just marketing.
ZMA: What It Actually Does, Dosing, and Whether It's Worth It
What ZMA actually does, how much zinc and magnesium a dose contains, when it is worth taking, when it is wasted money, and where the safety limits sit.
5 min read
Melatonin: what it actually does, what dose makes sense, and who it helps
What melatonin really does in the body, which dose and timing actually make sense, and when bad sleep is a sign you should see a doctor instead.
5 min read
Probiotics: what they actually do, what dose, and whether they're worth it
What probiotics actually do, which strains have real evidence, how many CFU per day, how long to test them, and when they are simply a waste of money.
5 min read
Glucosamine: What It Actually Does, the Dose, and Whether It's Worth It
What glucosamine actually does for your joints, the dose that makes sense, how long to test it, and when strength training beats another supplement.
6 min read
Iron: What It Actually Does, How Much to Take, and When It's Pointless
What iron actually does in the body, which ferritin numbers matter, how many milligrams to take, and when supplementing is just wasted money.
5 min read
Omega-3: what it actually does, how much you need, and whether it's worth it
What omega-3 actually does, how much EPA and DHA you need per day, how to read the label properly, and when the capsules are a waste of money.
5 min read
Collagen: what it actually does, how much to take, and whether it is worth it
What collagen actually does for joints, skin and tendons, how many grams a day you need, when to take it, and when you are simply wasting money.
5 min read
Vitamin B12: what it actually does, the dose, and whether it is worth it
What vitamin B12 actually does in the body, who is genuinely at risk of deficiency, which doses make sense, and when a blood test is worth doing.
5 min read
Vitamin D: What It Actually Does, How Much to Take, and Whether It Is Worth It
What vitamin D actually does in the body, how to tell if you are low, how many IU per day to take based on your blood test and body weight, and when to see a doctor.
5 min read
Vitamin C: what it actually does, the dose, and whether it's worth it
What vitamin C really does in the body, how much you need per day, when a supplement is worth taking and when it is wasted money, with concrete doses.
5 min read
Zinc: What It Actually Does, How Much to Take, and Whether It's Worth It
What zinc really does in the body, how much you need daily, which doses are safe, when supplementing is worth it and when it's wasted money — with real numbers.
5 min read
Magnesium: What It Actually Does, How Much You Need, and Whether It's Worth It
What magnesium actually does in the body, how much you need daily, which forms are worth buying, and when a supplement makes sense — with real doses and food numbers.
4 min read
Rhodiola: What It Actually Does, the Dose, and Whether It Is Worth It
What rhodiola actually does for fatigue and training, how much to take, when to take it, and how to test in four weeks whether it works for you.
5 min read
Ashwagandha: What It Actually Does, the Dose, and Whether It's Worth It
What ashwagandha actually does for stress, sleep and strength, the doses used in trials, how many weeks until effects show, and when to skip it entirely.
4 min read
HMB: What It Actually Does, the Dose, and Whether It Is Worth It
What HMB actually does in the body, how many grams a day make sense, who genuinely benefits from it and who is just wasting money — no marketing.
5 min read
Glutamine: What It Actually Does, the Dose, and Whether It's Worth It
What glutamine actually does in the body, what the research shows on muscle, recovery and immunity, how many grams make sense, and when it is wasted money.
5 min read
EAAs: What They Actually Do, the Dose, and Whether They Are Worth It
A practical breakdown of what EAAs do in muscle, how many grams and when to take them, and the cases where regular protein makes them pointless.
4 min read
BCAAs: What They Actually Do, Dosage, and Whether They're Worth It
A straight explanation of what BCAAs actually do in muscle, how much leucine you need, what a real dose looks like, and the few cases where they help.
5 min read
L-Carnitine: What It Actually Does, Dosage, and Whether It's Worth It
What L-carnitine actually does in muscle, which doses have been tested, how long it takes, who might benefit, and when your money is better spent elsewhere.
5 min read
Caffeine: What It Actually Does, How Much to Take, and When It Is Pointless
How much caffeine per kilogram of body weight, when to take it before training, how much is in your coffee, and why an afternoon dose wrecks your sleep.
5 min read
Citrulline Malate: What It Actually Does, the Dose, and Whether It's Worth It
What citrulline malate actually does in the gym, how many grams to take, when to take it and who it genuinely helps — numbers, not marketing.
5 min read
Beta-alanine: what it actually does, how to dose it, and whether it's worth it
What beta-alanine does inside the muscle, the daily dose in grams, how many weeks until it works, and which efforts it measurably improves.
6 min read
Casein: what it actually does, how much to take, and whether it is worth it
How casein digests, how many grams to take and when, what the pre-sleep protein studies actually show, and when you simply do not need it.
5 min read
Creatine monohydrate: what it actually does, how much to take, and whether it is worth it
A no-hype guide to creatine monohydrate: what it really changes in your training, how many grams a day, when to take it, and when to ask a doctor first.
6 min read