Minerals
Pure Encapsulations Magnesium Glycinate: The 4-Capsule Catch
Three of its four NIH-listed labels allow 4 capsules a day: 480 mg of magnesium. How it compares with 146 glycinate products, and the dose that fits.
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Magnesium, calcium, and the rest: forms that work, forms that waste your money, and who genuinely needs them.
Minerals
Magnesium Citrate Uses: 4 Trials That Tested Citrate Itself
In the one trial of magnesium citrate for poor sleep, placebo improved sleep just as much. What citrate did in trials for migraine, kidney stones and cramps.
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Is Magnesium Water Soluble? 6 Forms, a 60,000-Fold Range
Magnesium oxide dissolves at 86 mg per litre and was 4% absorbed in one study. Which forms dissolve, and why dissolving is not the whole answer.
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Best Zinc Supplement: 35% of Products Allow More Than the Daily Limit
We read 557 zinc supplement labels in NIH's database. 197 allow more than the 40 mg daily upper limit. Which form absorbs best and how much to take.
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Magnesium Glycinate Benefits: What the Few Trials of This Form Found
PubMed lists nine papers with magnesium glycinate in the title. What the human trials found on sleep, absorption and side effects, and who should not take it.
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Sea Moss: The NIH Lists 4 Heavy Metals and No Proven Benefit
The only US government monograph on sea moss says no medicinal value has been proven, and names arsenic, lead, cadmium and mercury.
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Calcium Supplements: In the 4 Best Trials, No Effect on Any Fracture
Calcium supplements cut total fractures 11% across 20 studies. In the four trials at lowest risk of bias, covering 44,505 people, there was no effect at any site.
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Iron Supplements: Alternate Days Absorbed 175 mg, Daily Absorbed 131
Guidelines say daily, split through the day. The trial that measured absorption found alternate-day dosing beat it: 21.8% against 16.3%, and 175 mg against 131 mg.
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Zinc Benefits: What It Really Does (and the Copper Catch)
Zinc supports immunity, skin, and healing, and lozenges may shorten a cold. What's proven, who needs it, and why high-dose zinc can backfire on your copper.
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Electrolyte Supplements: Do You Actually Need Them?
Electrolyte powders are everywhere, but most people don't need them. When they genuinely help, when they're just expensive water, and the sodium catch.
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Can You Take Magnesium and Melatonin Together for Sleep?
Magnesium and melatonin are a popular sleep stack. Whether it's safe, how they actually work, the dosing mistakes to avoid, and who each one really helps.
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Magnesium Glycinate vs Citrate: Which Form Should You Take?
A plain-English guide to magnesium forms: which absorbs best, which helps sleep, which is really a laxative, and which are a waste of money.
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