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Evidence over hype.
Writing on supplements, performance nutrition, and the research behind what actually works — by Nelson Marques, RD, CSSD.
June 2, 2026
Lion's Mane Fruiting Body vs Mycelium on Grain: The Label Distinction That Decides Whether the Bottle Is Mushroom or Filler
Most lion's mane bottles list a milligram dose and a vague 'mushroom complex' line. The label distinction that actually determines whether you are paying for mushroom or oat-flour filler — fruiting body vs mycelium on grain — is usually buried or absent. Here is how to read the label, what the research actually used, and where the cheap bottles cut corners.
#lions-mane#mushrooms#labels#nootropics#supplement-scienceMay 28, 2026
Rhodiola's Standardization Number: Why 3% Rosavins and 1% Salidroside Is the Dose That Matters, Not the Milligrams
Most rhodiola labels list a milligram dose and stop there. The numbers that actually predict whether the supplement works — rosavin percentage and salidroside percentage — are usually missing or buried. Here is how to read the label, what the clinical-trial extracts actually deliver, and where the cheap bottles cut corners.
#rhodiola#adaptogens#labels#extract-standardization#dosing#supplement-scienceMay 28, 2026
ZMA Doesn't Raise Testosterone: The SNAC Study, the Failed Replications, and What Actually Moves T
ZMA built its T-booster reputation on one 1999 study funded by the company selling it. Independent replications failed. The 2018 systematic review found no testosterone effect in iron-replete subjects. Here is the literature timeline, what's actually in the bottle, and which interventions do move T.
#zma#testosterone#zinc#magnesium#supplement-research#label-claimsMay 26, 2026
L-Theanine's 100 mg Problem: Why Most 'Calm Focus' Products Are Below the Research Dose
L-theanine works at 200 mg. Most products carry 50–100 mg. The gap between what the research uses and what the label delivers is the reason most 'calm focus' stacks underperform — here is the dose math and the label pattern that gives it away.
#l-theanine#labels#dosing#nootropics#supplement-scienceMay 21, 2026
CoQ10 vs Ubiquinol: The Form Question the Front of the Bottle Won't Answer
Two products on the same shelf, both labeled 100 mg, can deliver very different amounts of usable coenzyme Q10. The difference is the form — ubiquinone or ubiquinol — and a few details the front of the bottle never mentions. Here is how to read a CoQ10 label and what the research actually doses.
#coq10#ubiquinol#labels#forms#bioavailability#supplement-scienceMay 20, 2026
Zinc Forms Are Not Equal: Bisglycinate, Picolinate, Oxide, and What the Label Hides
A '50 mg zinc' label hides two things — which form of zinc is in the bottle, and how much of that number is elemental zinc the body can actually use. Here is how to read a zinc label, why form matters more than the front-of-bottle number, and what the research actually doses.
#zinc#labels#forms#dosing#supplement-science#researchMay 19, 2026
Ashwagandha's Withanolide Number: Why 600 mg of Generic Extract Isn't 600 mg of KSM-66
Most ashwagandha labels list a milligram dose and stop there. The number that actually predicts whether the supplement works — withanolide percentage — is usually missing or buried. Here is how to read the label, what the research-grade extracts actually deliver, and where the cheap bottles cut corners.
#ashwagandha#labels#extract-standardization#dosing#supplement-scienceMay 12, 2026
Citrulline Malate's 2:1 Trick: How Brands Show "8g" That's Really 5.3g Citrulline
Citrulline malate panels usually list a single big number — 6g, 8g, sometimes 10g. The research dosed pure L-citrulline. The two are not the same, and the gap between them is roughly 33%. Here is how to read the label and what the actual dose should be.
#citrulline#labels#dosing#transparency#supplement-scienceMay 11, 2026
Vitamin D3: Why 1,000 IU Falls Short for Most Adults
Most adult vitamin D supplements sit at 1,000 or 2,000 IU per serving — doses set decades ago and never updated against current serum-level research. Here is what the labels say, what the research actually uses, and how to read a vitamin D bottle in 30 seconds.
#vitamin-d#dosing#labels#supplement-science#researchMay 7, 2026
Fish Oil Labels Hide the EPA and DHA Dose
A '1,000 mg fish oil' softgel is rarely 1,000 mg of omega-3. Here is how to read a fish oil label, why concentration ratio matters more than total weight, and what the research actually doses.
#fish-oil#omega-3#epa-dha#labels#supplement-scienceMay 4, 2026
How to Read a Supplement Label in 60 Seconds
A supplement label tells you most of what you need to know about a product before you spend a dollar — if you know which lines actually matter. Here is the 60-second scan we use ourselves.
#labels#transparency#consumer-education#supplement-scienceApril 30, 2026
Electrolyte Powders Underdose Sodium: Why 200 mg Per Serving Isn't Doing What You Think
Most flavored electrolyte powders carry 100–300 mg of sodium per serving. The research target for hot exercise is 300–1,200 mg per hour. Here is how to read an electrolyte label, and why the gap between marketing and dose is structural, not accidental.
#electrolytes#sodium#labels#hydration#supplement-scienceApril 28, 2026
Beta-Alanine Is a Loading Supplement, Not a Pre-Workout
Beta-alanine works, but not the way the pre-workout label implies. Here is the loading math, the per-serving dose the research actually uses, and why the tingle is a skin signal — not a performance signal.
#beta-alanine#labels#dosing#supplement-science#researchApril 23, 2026
Magnesium Is Not One Ingredient: A Label-Literacy Guide to Forms and Doses
Most magnesium supplements list a number on the front of the bottle that is not the number that matters. Here is how to read a magnesium label — forms, elemental content, absorption, and what the research actually uses.
#magnesium#labels#transparency#supplement-science#researchApril 21, 2026
Collagen for Tendons: The 15g + Vitamin C Protocol
Collagen supplementation for tendon and ligament health is one of the few areas in sports nutrition where the research is both clear and specific — and where most products on the shelf are built to ignore it.
#collagen#labels#research#tendon-health#supplement-scienceApril 20, 2026
Proprietary Blends Are Where Underdosing Hides
Proprietary blends let brands list impressive-sounding ingredients without disclosing how much of each is actually in the product. Here is why we don't use them — and what to look for on a label that respects you.
#labels#transparency#supplement-scienceApril 15, 2026
How Much Creatine Actually Works
The clinical research on creatine monohydrate dosing — and why most products underdose it.
#creatine#performance#research