Supplements
Know what to take and what to skip. Evidence-based guides to magnesium, iron, vitamin D, omega-3, collagen and more, covering what each supplement does, who genuinely benefits, safe dosing and how it fits into your wider health.
Best time to take iron, magnesium and vitamin D
When to take iron, magnesium and vitamin D, what to keep apart, and why taking them consistently beats perfect timing.
Magnesium glycinate vs citrate: which should you take?
Magnesium glycinate vs citrate compared: bowel effects, sleep evidence, absorption, dosing, side effects, and how to choose safely.
Vitamin D for women: how much you need and why
An evidence-based guide to vitamin D for women. What it does, why so many women run low, how much to take, and who genuinely benefits from a supplement.
Folate for women: why it matters before pregnancy
The difference between folate and folic acid, why folate matters so much before and in early pregnancy, and how much women need.
Creatine for women: benefits beyond the gym
What creatine does for women, why it is not just for bodybuilders, how to take it, and why it is one of the best-studied supplements around.
Collagen for women: what the evidence actually shows
What collagen supplements really do for skin and joints, what the research actually shows, and where the marketing runs ahead of the science.
Calcium for women: how much you need and the best sources
An evidence-based guide to calcium for women. How much you need at each age, why it matters for bone health, food versus supplements, and how to take it safely.
Biotin for women: does it really help hair and nails?
What biotin does, whether supplements really help hair and nails, why deficiency is rare, and the lab-test problem worth knowing about.
Probiotics for women: what they do and who benefits
An evidence-based guide to probiotics for women. What they are, where the evidence is strong, where it is weak, and how to choose a product worth taking.
Omega-3 for women: benefits, dosing and who needs it
An evidence-based guide to omega-3 for women. What EPA and DHA do, how much you need, food versus supplements, and who actually benefits from taking them.
Iron supplements for women: who needs them and how
Iron is the supplement women most often need and most often take wrong. Who benefits, which forms are gentlest, and how to take it for absorption.
Magnesium for women: benefits, types and how much you need
An evidence-based guide to magnesium for women, what it does, signs you're low, how much you need, and which type to choose for sleep, cramps or constipation.