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: Metformin is known to deplete Vitamin B12 levels over time. Berberine inhibits liver enzymes (CYP450). This can alter the potency of other medications in your blood. Effectiveness: Head-to-head clinical trials show that 1,500mg of Berberine daily…
In Brief Safety: Retinyl Palmitate is fat-soluble and accumulates in the liver. Doses over 10,000 IU can be toxic and are strictly forbidden during pregnancy due to birth defect risks. Effectiveness: DIM targets the hormonal root (androgens) of sebum,…
In Brief Safety: Alpha GPC has been linked to a 46% higher risk of stroke in a 10-year cohort study due to TMAO spikes. Citicoline does not carry this specific risk profile. Effectiveness: Alpha GPC crosses the blood-brain barrier…
In Brief Safety: Many effective joint aids like Curcumin and Fish Oil act as mild blood thinners. You must stop taking them two weeks before any surgery to prevent excessive bleeding. Effectiveness: Clinical trials show that Curcumin can reduce…
In Brief Safety: Ginkgo Biloba is a potent blood thinner. If you take anticoagulants like Warfarin or daily Aspirin you must consult a cardiologist before starting. Effectiveness: Clinical data suggests that correcting a Zinc deficiency can improve tinnitus symptoms…
In Brief Safety: Most natural nootropics affect neurotransmitters. If you take antidepressants or anxiety medication, consult a doctor to avoid “Serotonin Syndrome.” Effectiveness: Clinical data shows that L-Theanine combined with caffeine improves accuracy on attention-switching tasks by reducing error…
In Brief Safety: Saw Palmetto acts as a mild blood thinner. You must stop taking it at least two weeks before any scheduled surgery to prevent excessive bleeding. Effectiveness: Clinical data shows it is most effective for mild to…
In Brief Safety: Vitamin A is fat-soluble and can be toxic to the liver in high doses (over 10,000 IU). Stick to Beta-Carotene or lower doses of Retinol unless deficient. Effectiveness: While you cannot change your genetics, accelerating “rhodopsin…
In Brief Safety: Vitamin B6 is neurotoxic in high doses. Taking more than 100mg daily can cause peripheral neuropathy (nerve damage). Stick to 50mg or less. Effectiveness: Clinical trials show that Calcium supplementation can reduce PMS emotional symptoms by…
In Brief Safety: Magnesium Citrate acts as an osmotic laxative. High doses (above 400mg) can cause rapid diarrhea and dehydration. Oxide is slower but can still cause loose stools at high doses. Effectiveness: While Citrate is technically more bioavailable…