Articles on vitamins and supplements: what the evidence supports, who actually needs them, safe doses and interactions with medicines. Tell your doctor about every supplement you take, especially before surgery.
Rhodiola rosea is an herbal supplement studied mainly for stress-related fatigue, mood and physical or mental performance. Small randomized trials suggest modest, short-term improvements…
Selenium supports thyroid hormone production, immune defense, antioxidant protection, and fertility. Most adults need about 55 micrograms a day, an amount food alone easily…
Iodine deficiency is re-emerging in some groups because most salt in processed foods is not iodized, gourmet salts like sea and Himalayan salt contain…
Glycine is the body's smallest amino acid and a building block of collagen, creatine, and glutathione. Small placebo-controlled trials suggest that taking glycine before…
Berberine is a plant compound that modestly lowered blood sugar, cholesterol, and body weight in small, short clinical trials, typically a few pounds over…
Nootropics are substances marketed to improve memory, focus, or mental energy. Evidence for most over-the-counter brain supplements is weak or mixed, and prescription "smart…
The best time to take vitamin D is with the meal that contains the most fat, often lunch or dinner, because vitamin D is…
Most healthy adults who regularly eat dairy, fortified foods, or calcium-rich plants can meet their daily calcium needs without pills. Supplements mainly help people…
Inositol is a naturally occurring, sugar-like compound that your body makes and that you eat in beans, citrus fruit, and whole grains. The strongest…
Vitamin K2 activates proteins that bind calcium into bone and help keep it out of artery walls. Observational studies link higher K2 intake with…
Adaptogens are herbs, including ashwagandha, rhodiola, and ginseng, marketed to help the body manage stress. The evidence is uneven: ashwagandha has modest…
Major trials show fish oil supplements help a narrower group than marketing suggests. The clearest benefit appeared in people with very high triglycerides taking…
Valerian root is an herbal supplement traditionally used for sleep and mild restlessness. The research is mixed: some studies suggest modest improvements in how…
Biotin, also called vitamin B7, helps enzymes convert food into energy and supports the keratin structures of hair, skin, and nails. Supplements reliably improve…
Research has not identified a single best time to take magnesium; morning versus night makes little proven difference to how well it works. Consistency…
Fiber supplements can safely help close the gap between the roughly 15 grams most adults eat daily and the 25–38 grams experts recommend, but…
A creatine loading phase is not necessary: it is simply faster. In research, taking about 20 grams daily, split into four small servings…
Vitamins A, D, E and K are fat-soluble, meaning they need dietary fat and bile to be absorbed, travel through the lymph system, and…
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