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Browse Reviews →Chromium dosing, cinnamon evidence, berberine vs. metformin — the key facts for blood sugar supplement decisions.
Read Guide →Why 0.5mg melatonin beats 10mg, what ashwagandha actually does to cortisol, and the magnesium form that matters.
Read Guide →Strain specificity explained, CFU counts that matter, and how to tell a real probiotic from 50 billion CFU of marketing.
Read Guide →Ubiquinol vs. ubiquinone CoQ10, what PQQ actually does, and why adaptogens beat stimulants for long-term energy.
Read Guide →UC-II collagen vs. Type I & III, AprèsFlex vs. standard boswellia, and when hyaluronic acid molecular weight matters.
Read Guide →Lutein dosing from AREDS2, zeaxanthin ratios, astaxanthin sources, and bilberry standardization explained.
Read Guide →| Ingredient | Evidence-Based Dose | Notes |
|---|---|---|
| Ashwagandha (KSM-66) | 600mg/day | For cortisol reduction and stress; full dose once daily or split |
| Magnesium Glycinate | 300–400mg elemental | Before bed for sleep; avoid oxide form (poor absorption) |
| Melatonin | 0.3–0.5mg | Physiological dose; 3–10mg doses cause receptor desensitization |
| Lutein | 10–20mg | AREDS2 used 10mg; 20mg preferred for screen-heavy users |
| Zeaxanthin | 2–4mg | Maintain 5:1 ratio with lutein to mirror macular tissue |
| Astaxanthin | 6mg | From Haematococcus pluvialis; crosses blood-retinal barrier |
| Saw Palmetto | 320mg (standardized extract) | For DHT inhibition; needs 3–6 months for hair benefits |
| Berberine | 500mg 3x/day | With meals; comparable to metformin for blood sugar in trials |
| Ubiquinol CoQ10 | 200mg | Active form; superior bioavailability over ubiquinone |
| 5-HTP | 100–200mg | 1–2 hours before bed; do not combine with SSRIs/MAOIs |
| L-Theanine | 200mg | For sleep or focus; safe to combine with caffeine at 2:1 ratio |
| Rhodiola Rosea | 300–600mg (3% rosavins) | Standardized extract; morning dosing for adaptogenic effect |
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