Expert research on essential nutrients, vitamins, and minerals. Learn about clinical benefits, absorption, and safe daily supplementation.
In Brief Safety: If you have Thalassemia or Hemochromatosis, taking iron can be fatal. Never supplement iron without a blood test confirming low Ferritin (stored iron) and low Hemoglobin. Blind supplementation causes liver damage. Effectiveness: Constipation from iron is…
In Brief Safety: If you have kidney disease (CKD), you cannot excrete excess magnesium safely. Taking supplements can lead to hypermagnesemia, causing heart arrhythmia and cardiac arrest. Consult a nephrologist first. Effectiveness: Most deficiencies are not fixed because people…
In Brief Safety: High intakes of synthetic Folic Acid (over 1000mcg) can mask a Vitamin B12 deficiency by correcting the anemia but allowing nerve damage to progress. Always test B12 status if supplementing high-dose folate. Effectiveness: Natural Folate (and…
In Brief Safety: Transdermal patches bypass the digestive system, reducing nausea common with oral vitamins. However, the adhesive can cause contact dermatitis in sensitive individuals. Always rotate application sites. Effectiveness: Research is mixed. While small molecules like nicotine absorb…
In Brief Safety: High-dose folic acid can mask a Vitamin B12 deficiency, potentially leading to irreversible neurological damage. L-methylfolate does not carry this “masking” risk because it enters the metabolic cycle past the point of B12 interaction. Effectiveness: Metabolic…
In Brief Safety: “Over-methylation” is a real risk. High doses of methyl-donors can trigger severe anxiety, panic attacks, or insomnia in sensitive individuals. If you have Bipolar Disorder, consult a psychiatrist before use, as methylfolate can trigger manic episodes.…
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…
In Brief Safety: Vitamin C increases oxalate excretion. Adding rose hips (which also contain oxalates) can increase the risk of kidney stones in susceptible individuals. Stick to under 1,000mg daily if you have a history of stones. Effectiveness: Rose…
In Brief Safety: High doses of Zinc (over 50mg) can deplete Copper levels, leading to anemia. Always ensure a proper Zinc-to-Copper ratio if supplementing long-term. Effectiveness: Multivitamins often fail because they use cheap “oxide” forms of minerals. Clinical data…
In Brief Safety: Men should generally avoid multivitamins with Iron. Unlike women, men have no monthly output for iron, and excess levels can damage the heart and liver. Effectiveness: A quality men’s multi must use “methylated” B-vitamins (e.g., Methylfolate)…