Less, but right
Supplements
Most people need three or four supplements, not thirty. Here is what the evidence says, which dose fits and what you can drop.
The sunshine hormone
Vitamin D done right: dose, timing, blood value, myths
From October to March the skin north of the 40th parallel makes hardly any vitamin D, and half the population is undersupplied.
Fat that protects
Omega-3: fish oil, algae oil, dose and the omega-3 index
EPA and DHA from fish lower triglycerides, inflammation and at high doses cardiac events.
The mineral of 300 enzymes
Magnesium: what it really does, which form and how much
Magnesium is involved in over 300 reactions, and a third of the population eats too little of it.
The best-supported supplement
Creatine: not just for athletes but for muscle and brain after 40
Creatine is the best-studied dietary supplement in the world, and its effect goes far beyond bodybuilding: muscle preservation in old age, memory, sleep deprivation, vegetarians.
Less is more
Supplements you do not need: the honest list
The supplement market turns over tens of billions a year, most of it for capsules without benefit.
What you really need
Supplement Check
Diet, sun, age, sport, goals: which supplements make sense for you, which are optional and which you can skip.
Fewer capsules, more effect
Which supplements do you really need?
Enter diet, sun, age and goals, see your list sorted into useful, optional and unnecessary and, if you like, request a consultation that clarifies dose, timing, interactions and lab control. No shop.
- Instant sorting of 16 common supplements by your diet, sun, age, sport and goals
- Advice on dose, timing and combination, with an eye on interactions with medication
- Lab values that settle whether a supplement is needed: vitamin D, ferritin, B12, omega-3 index
