Biotin for Hair, Skin & Nails: Benefits, Dosing, Evidence
Biotin (vitamin B7) is a water-soluble B vitamin that acts as a coenzyme in metabolism: it helps your body use fats, carbohydrates, and amino acids. It also sup...
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Who Needs a Multivitamin? Evidence-Based Guide to Choosing
What Is a Multivitamin? A multivitamin is a supplement that contains a combination of vitamins and minerals, often at or near the recommended daily values. It i...
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Creatine Basics for Strength and Performance: Evidence and Practice
Creatine is one of the most studied supplements in sport and exercise science. It can support strength, power, and muscle growth when combined with resistance t...
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Pescatarian Diet and Supplements: A Practical Guide
What Is a Pescatarian Diet? Pescatarians eat fish and seafood but not meat or poultry; they typically include eggs, dairy, vegetables, fruits, grains, and legum...
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Elderberry and Immune Support
What Is Elderberry? Elderberry is the dark purple fruit of the elder tree (Sambucus nigra). It has a long history in traditional medicine for colds and flu. The...
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Folate and Folic Acid: Complete Guide for Health and Pregnancy
Folate is a B vitamin (B9) essential for DNA synthesis, cell division, and red blood cell formation. Dietary folate occurs naturally in foods (leafy greens, leg...
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Zinc for Immune Function: Dosage, Sources, and Benefits
Overview This guide covers evidence-based information on the topic, including benefits, dosage, and when to consider supplementation. A balanced diet and health...
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Plant-Based Protein: Sources, Supplements, and Tips
Why Plant-Based Protein? More people are reducing or eliminating animal products for health, environmental, or ethical reasons. Meeting protein needs on a plant...
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Vitamin D and Bone Health: Dosage, Sources & Supplements
Why Vitamin D Matters for Bones Vitamin D helps your body absorb calcium, which is essential for building and maintaining strong bones. Without enough vitamin D...
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Mediterranean Diet Supplements: Omega-3, D, and More
The Mediterranean Diet in a Nutshell The Mediterranean diet emphasises vegetables, fruits, whole grains, legumes, nuts, olive oil, and moderate fish and dairy,...
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Selenium and Antioxidant Health: Evidence and Dosage
Why Selenium Matters Selenium is an essential trace mineral that plays a key role in antioxidant defense, thyroid hormone metabolism, and immune function. The b...
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Intermittent Fasting and Supplements: When and How to Take Them
Intermittent fasting (IF) alternates eating windows with periods of little or no calorie intake. As a registered dietitian, I often get asked how to fit supplem...
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