Common supplement questions, answered straight.
Evidence-based answers from our analysis of 2,999 ingredients against 47,000+ clinical trials. Ask your own above, or start with these.
What is the best magnesium supplement for sleep?
Magnesium glycinate. It has about 80% absorption and a calming effect, versus 4% for the cheap oxide form that most bottles use. 200 to 400mg before bed is the studied range. Citrate works too if glycinate is out of budget. Full analysis →
Is creatine safe?
Yes, for healthy adults. Creatine monohydrate is one of the most studied supplements ever, with 500+ trials. 3 to 5g daily is safe long term. A little water retention early on is normal. Skip it if you have kidney disease. Full analysis →
What supplements should I take every day?
It depends on your diet, but three have the broadest evidence: vitamin D3 (2,000 to 5,000 IU, most people are low), magnesium glycinate (200 to 400mg), and omega-3 (1,000 to 2,000mg EPA/DHA if you do not eat fish twice a week). Everything else is situational. Full analysis →
What is the best supplement for anxiety?
Magnesium glycinate has the most support for everyday stress. L-theanine (200mg) takes the edge off without sedation. Ashwagandha (KSM-66, 300 to 600mg) lowers cortisol over a few weeks. None replace treatment for a diagnosed anxiety disorder. Full analysis →
Are supplements actually worth the money?
Some are, most are not. In our analysis, the average product scores 6.2/10 and 42% underdose at least one key ingredient. Vitamin D, creatine, and magnesium have real evidence. Testosterone boosters and detox blends mostly do not. Check the specific product, not the category. Full analysis →
How much vitamin D should I take?
2,000 to 5,000 IU of D3 daily covers most adults, since roughly 42% of Americans are deficient. Take it with a fatty meal for absorption. If you can, test your blood level and aim for 30 to 50 ng/mL rather than guessing. Full analysis →
Do I need to cycle or load creatine?
No loading needed. A flat 3 to 5g daily saturates your muscles in about three weeks, same endpoint as a loading phase without the bloating. No cycling required either. Just take it every day, timing does not matter much. Full analysis →
What supplements help with energy and focus?
Fix the basics first: B12 if you are vegan or over 65, iron only if a test confirms low, and vitamin D. For focus, caffeine plus L-theanine (100 to 200mg each) is the most reliable combo. If you are always tired, that is a diet and sleep question before a pill question. Full analysis →