Kay Russell is the lead product researcher and supplement strategist for VitaminProGuide.com. A graduate of Indiana University, Kay has spent over a decade deconstructing nutritional labels and investigating the physiological impacts of natural compounds on metabolic health.
Kay’s approach is rooted in evidence-based wellness, focusing on separating clinical research from marketing hype. Whether she is testing the absorption rates of liquid tinctures or analyzing the purity of plant-based superfoods, her mission is to provide readers with first-hand experience and laboratory-backed insights.
When she isn’t deep-diving into NIH clinical trials, Kay can be found hiking the trails of the Midwest or experimenting with nutrient-dense, plant-based recipes in her kitchen.
In Brief Safety: Flavonoids improve circulation by thinning the blood. If you take Warfarin, Aspirin, or Plavix, you must consult a cardiologist before starting high-dose Ginkgo or Bioflavonoids. Effectiveness: Clinical data shows that Pycnogenol (Pine Bark) is 70% effective…
In Brief Safety: Phosphatidylserine acts as a mild blood thinner. If you take Warfarin or Heparin, you must consult your doctor to prevent bleeding risks. Effectiveness: It is one of the few supplements with an FDA “Qualified Health Claim”…
In Brief Safety: Retinol is notorious for the “purge” and skin barrier damage if rushed. Exosomes are biological products. You must ensure they are purified and screening-tested to avoid potential pathogen transmission. Effectiveness: Clinical data suggests Exosomes speed up…
In Brief Safety: Liver detox supplements can alter CYP450 enzyme pathways. If you take medications (especially blood thinners or antidepressants), consult a doctor before adding Milk Thistle or NAC. Effectiveness: Clinical data shows that a 5-10% weight loss can…
In Brief Safety: Glucomannan expands rapidly and can cause choking if taken as a dry powder. You must swallow it with at least 8oz of water to ensure it reaches the stomach before expanding. Psyllium is safer but can…
In Brief Safety: Cranberry supplements can contain high levels of oxalates, which may increase kidney stone risk in susceptible people. D-Mannose is a simple sugar but can cause bloating or loose stools at high doses. Effectiveness: Clinical trials show…
In Brief Safety: Magnesium is cleared by the kidneys. If you have chronic kidney disease (CKD), you must not supplement without nephrologist approval. High doses of Citrate can cause severe dehydration from diarrhea. Effectiveness: Clinical data suggests that Magnesium…
In Brief Safety: Both forms are generally safe. However, Benfotiamine contains sulfur molecules. If you have a sulfa allergy, consult your doctor before starting high doses. Effectiveness: Clinical studies demonstrate that Benfotiamine increases intracellular thiamine levels by 360% compared…
In Brief Safety: Turmeric is a potent blood thinner that amplifies anticoagulant medication. Boswellia is generally safer for blood but interacts with liver enzymes (CYP450) which can alter the potency of other drugs. Effectiveness: Clinical trials show that combining…
In Brief Safety: Magnesium is cleared by the kidneys. If you have chronic kidney disease (CKD), do not supplement without a nephrologist’s approval. Threonate is generally well-tolerated but starts at a lower elemental dose. Effectiveness: Clinical data suggests Magnesium…