Supplement guides
Each guide leads with the answer, then explains the mechanism. They are written for someone deciding what to do next, not for someone browsing wellness content. Every claim is linked to a primary source.
Vitamins
Fat-soluble, water-soluble and how each should be timed.
- 7 min read
Vitamin D3: How Much, When, and What It Needs
The fat-soluble vitamin that most people take wrong.
Vitamin D3 needs dietary fat to be absorbed, so take it with your largest fat-containing meal. Adults need 600-800 IU daily, with …
- 6 min read
Vitamin K2 (MK-7): The Calcium Director
The partner vitamin D3 needs, and the one that matters most on warfarin.
Vitamin K2 activates osteocalcin and matrix Gla protein, directing calcium into bone and away from arteries. Take it with vitamin …
- 6 min read
B Complex Timing: Morning, With Food, Every Day
The most-taken supplement and the easiest to get wrong.
Take B complex in the morning with food. B vitamins drive energy metabolism and are mildly activating, so dosing them late disrupt…
Minerals
Competition, absorption ceilings and depletion risk.
- 6 min read
Magnesium Glycinate: Dose, Timing and Interactions
The best-tolerated magnesium form, and the timing that makes it work.
Magnesium glycinate is a chelated form that delivers 200-400 mg elemental magnesium with good absorption and minimal laxative effe…
- 6 min read
Iron Supplementation: Absorption and What Blocks It
The most commonly wasted supplement — and how to stop wasting it.
Iron absorbs best on an empty stomach with vitamin C, which can multiply non-heme uptake several-fold. Coffee, tea, calcium and da…
- 6 min read
Zinc: The Copper Problem and How to Dose It
Why long-term zinc without copper is a mistake.
Zinc is effective for immune support but depletes copper with sustained use, because it induces metallothionein which traps copper…
- 6 min read
Calcium: Splitting Doses and the Absorption Ceiling
The 500 mg ceiling that most supplement labels ignore.
Calcium absorption saturates at roughly 500 mg per dose, so split larger intakes across the day. Adults need 1000 mg daily and the…
Fatty acids
Omega-3 dosing, forms and bleeding risk.
Protocols
How to arrange a whole stack, whatever it contains.
- 5 min read
Coffee and Your Supplements: Four Interactions That Matter
The most common absorption problem in a supplement stack.
Coffee blocks iron absorption by 40-60% and reduces levothyroxine absorption by up to 30% when consumed within an hour. It also bi…
- 8 min read
The Six Rules of Supplement Stacking
A framework for arranging any stack, whatever it contains.
Stack supplements by absorption dependency rather than convenience. Take fat-soluble vitamins with fat, minerals apart from each o…
Medications
The nutrient-drug interactions that need a conversation.
- 7 min read
Levothyroxine Timing: A Protocol That Works
Small timing errors here show up as unstable thyroid labs.
Levothyroxine requires an empty stomach and takes 30-60 minutes to be fully absorbed, so take it with plain water on waking and ea…
- 9 min read
Nutrient-Drug Interactions Every Stack Should Check
The interactions that deserve a conversation, not a schedule tweak.
The highest-risk nutrient-drug interactions are vitamin K with warfarin, potassium with ACE inhibitors, calcium and iron with levo…