Q&A

Answers - Supplement Questions, With the Receipts

Common supplement questions, answered from what researchers say on tape. Every answer includes stances, consensus scores and specific recommendations, each with its source.

Sleep Strong consensus for

Why does alcohol help me fall asleep but ruin my sleep?

9 sources: 6 positive, 3 partly
sleep alcohol rem-sleep
APOE4 Not enough evidence

APOE4 diet - keto or Mediterranean?

1 source: 1 partly
apoe4 diet brain-health
Biological Age Testing Not enough evidence

Are biological age tests accurate?

1 source: 1 positive
biological-age epigenetic-clock testing
Peptides Leaning for

Are peptides safe? FDA-approved vs gray-market

3 sources: 1 positive, 2 partly
peptides safety gray-market
Seed Oils Conflicting

Are seed oils bad for you?

4 sources: 2 positive, 1 partly, 1 negative
seed-oils inflammation nutrition
Supplement Quality Not enough evidence

Are supplements regulated?

1 source: 1 partly
quality regulation safety
Supplement Strategy Conflicting

Are supplements useful if you already eat a balanced diet?

11 sources: 3 positive, 5 partly, 3 negative
strategy deficiency multivitamin
Ashwagandha Not enough evidence

Can you take ashwagandha and magnesium together?

1 source: 1 negative
stacking ashwagandha magnesium
Creatine Leaning for

What is the best form of creatine?

3 sources: 3 positive
forms creatine performance
Curcumin Not enough evidence

What is the best form of curcumin for absorption?

1 source: 1 partly
forms curcumin absorption
Magnesium Leaning for

What is the best form of magnesium to take?

3 sources: 3 partly
form magnesium comparison
Omega-3 Not enough evidence

What is the best form of omega-3 (triglyceride vs ethyl ester)?

1 source: 1 positive
forms omega-3 absorption
Zinc Not enough evidence

What is the best form of zinc to take?

No counted mention yet.
forms zinc absorption
Supplement Timing Not enough evidence

What is the best time of day to take supplements?

2 sources: 2 partly
timing absorption sleep
Sleep Leaning for

Can a sleep tracker make insomnia worse?

7 sources: 4 positive, 3 partly
sleep sleep-tracker orthosomnia
Cold Exposure Leaning for

Does cold plunging after lifting reduce muscle growth?

4 sources: 4 positive
cold-exposure hypertrophy recovery
Collagen Not enough evidence

Does collagen work for skin, joints, or muscle?

1 source: 1 partly
collagen skin joints
Sleep Apnea Leaning for

Does treating sleep apnea reduce Alzheimer's risk?

3 sources: 3 positive
sleep-apnea cognition brain-health
Creatine Not enough evidence

Does creatine help with brain fog?

1 source: 1 partly
creatine cognition brain-health
Creatine Mixed

Does creatine help with menopause and perimenopause?

5 sources: 4 partly, 1 negative
creatine menopause women
Creatine Conflicting

How much creatine should a woman take?

4 sources: 3 positive, 1 negative
dosage creatine women
Phones & EMF Not enough evidence

Do AirPods cause brain damage from EMF radiation?

No counted mention yet.
emf airpods radiation
Phones & EMF Not enough evidence

Do AirPods cause hearing loss?

No counted mention yet.
airpods hearing volume
Probiotics & Gut Health Conflicting

Do probiotics actually work?

3 sources: 2 positive, 1 negative
gut-health probiotics efficacy
GLP-1 Agonists Leaning for

Do you lose muscle on Ozempic (GLP-1s) - and how do you prevent it?

8 sources: 1 positive, 7 partly
glp-1 muscle-loss ozempic
Vitamin B12 Leaning for

Do you need B12 supplements?

5 sources: 5 partly
b12 methylation brain-health
Ashwagandha Leaning for

Does ashwagandha increase testosterone?

13 sources: 3 positive, 8 partly, 2 negative
ashwagandha testosterone hormones
Ashwagandha Leaning for

Does ashwagandha actually work for stress and anxiety?

3 sources: 2 positive, 1 partly
efficacy ashwagandha stress
Astaxanthin Not enough evidence

Does astaxanthin help with eye health?

No counted mention yet.
eye-health astaxanthin antioxidant
Peptides Leaning against

Does BPC-157 actually work? What the evidence shows

3 sources: 3 negative
peptides bpc-157 recovery
Collagen Not enough evidence

Does collagen actually help your skin?

2 sources: 1 positive, 1 negative
skin-health collagen beauty
Creatine Leaning for

Does creatine cause bloating?

3 sources: 3 partly
creatine bloating side-effects
Creatine Not enough evidence

Does creatine cause hair loss?

1 source: 1 partly
creatine hair-loss safety
Creatine Leaning for

Does creatine help with brain function?

5 sources: 2 positive, 3 partly
brain-health creatine cognition
Creatine Not enough evidence

Does creatine make you gain weight?

2 sources: 2 partly
creatine weight myth
Fasting Conflicting

Does fasting burn belly fat?

3 sources: 2 positive, 1 negative
fasting weight-loss insulin
GLP-1 Agonists Not enough evidence

Do GLP-1s raise your heart rate?

No counted mention yet.
glp-1 heart-rate hrv
Glycine Not enough evidence

Does glycine help with sleep?

1 source: 1 partly
sleep glycine amino-acid
HRT & Menopause Not enough evidence

Does HRT cause breast cancer? What the numbers actually say

No counted mention yet.
hrt breast-cancer safety
LDL particle size Conflicting

Does LDL particle size matter, or just the number?

+6 22 sources: 11 positive, 4 partly, 7 negative
apob cholesterol heart-health
Magnesium Not enough evidence

Does magnesium help with sleep?

1 source: 1 partly
sleep magnesium protocol
GLP-1 Agonists Not enough evidence

Does microdosing a GLP-1 actually work?

No counted mention yet.
glp-1 microdosing ozempic
NAC Not enough evidence

Does NAC boost glutathione levels?

1 source: 1 positive
nac glutathione detox
NMN / NAD+ Not enough evidence

Does NMN reverse aging?

1 source: 1 positive
nmn nad longevity
Omega-3 Not enough evidence

Does omega-3 help with depression?

1 source: 1 positive
mood omega-3 depression
Perimenopause Leaning for

Does perimenopause cause anxiety and brain fog?

6 sources: 1 positive, 5 partly
perimenopause anxiety brain-fog
Phones & EMF Not enough evidence

Does keeping your phone in your pocket lower testosterone?

1 source: 1 negative
emf testosterone fertility
Protein Not enough evidence

Does eating a lot of protein accelerate aging?

2 sources: 1 positive, 1 partly
protein aging longevity
Sulforaphane Not enough evidence

Does sulforaphane help with detoxification?

1 source: 1 partly
detox sulforaphane cancer-prevention
Sauna Leaning against

Does sweating detox your body?

3 sources: 1 partly, 2 negative
sauna detox sweat
Vitamin C Conflicting

Does vitamin C actually boost immunity?

3 sources: 1 positive, 1 partly, 1 negative
immune-support vitamin-c efficacy
Creatine Leaning for

Does creatine raise creatinine and damage your kidneys?

3 sources: 1 positive, 2 partly
creatine safety kidneys
Heart Health Strong consensus for

Is erectile dysfunction an early sign of heart disease?

6 sources: 5 positive, 1 partly
heart-health cardiovascular mens-health
Omega-3 Not enough evidence

Is krill oil better than fish oil?

1 source: 1 positive
form omega-3 comparison
GLP-1 Agonists Not enough evidence

What does a GLP-1 do besides weight loss?

1 source: 1 positive
glp-1 cardiovascular addiction
Supplement Strategy Leaning for

How many supplements is too many?

8 sources: 8 partly
strategy safety dosage
Ashwagandha Not enough evidence

How much ashwagandha should you take per day?

1 source: 1 partly
dosage ashwagandha stress
Berberine Not enough evidence

How much berberine should you take per day?

No counted mention yet.
dosage berberine blood-sugar
CoQ10 Not enough evidence

How much CoQ10 should you take per day?

1 source: 1 positive
dosage coq10 energy
Creatine Leaning for

How much creatine should you take per day?

6 sources: 3 positive, 3 partly
dosage creatine performance
L-Theanine Not enough evidence

How much L-theanine should you take per day?

1 source: 1 partly
dosage l-theanine sleep
Magnesium Leaning for

How much magnesium should you take per day?

3 sources: 3 partly
dosage magnesium essential
Melatonin Not enough evidence

How much melatonin should you take?

1 source: 1 partly
melatonin sleep dosage
Omega-3 Mixed

How much omega-3 should you take per day?

5 sources: 1 positive, 2 partly, 1 neutral, 1 negative
dosage omega-3 fish-oil
Protein Leaning for

How much protein per day should you eat after 50?

4 sources: 2 positive, 2 partly
protein aging muscle
Protein Leaning for

How much protein should a woman over 50 eat per day?

3 sources: 1 positive, 2 partly
protein women aging
GLP-1 Agonists Not enough evidence

How much protein should you eat on a GLP-1 to keep muscle?

No counted mention yet.
glp-1 protein muscle-loss
Protein Leaning for

How much protein per day for longevity?

7 sources: 7 partly
protein longevity dosage
Electrolytes Not enough evidence

How much sodium should you have per day?

1 source: 1 negative
sodium electrolytes hydration
Vitamin D Leaning for

How much vitamin D should you take per day?

3 sources: 2 positive, 1 partly
dosage vitamin-d essential
Zinc Not enough evidence

How much zinc should you take per day?

No counted mention yet.
dosage zinc immune
Zone 2 Cardio Not enough evidence

How much Zone 2 cardio should you do per week?

2 sources: 2 partly
zone-2 cardio longevity
Supplement Quality Leaning for

How do you know if a supplement is good quality?

3 sources: 1 positive, 2 partly
quality third-party-testing safety
ApoB Not enough evidence

How do you lower ApoB?

2 sources: 2 positive
apob cholesterol heart-health
Collagen Not enough evidence

Hydrolyzed collagen vs collagen peptides: are they the same?

No counted mention yet.
forms collagen skin
Thyroid & TSH Leaning for

Why do I have hypothyroid symptoms with a normal TSH?

3 sources: 3 positive
thyroid tsh hypothyroidism
Omega-3 Not enough evidence

What is IFOS certified fish oil, and does it matter?

No counted mention yet.
quality omega-3 third-party-testing
Creatine Strong consensus for

Is 20g of creatine a day too much?

6 sources: 5 positive, 1 partly
safety creatine dosage
Vitamin D Not enough evidence

Is 5000 IU of vitamin D too much?

2 sources: 2 positive
vitamin-d dosage safety
Alzheimer's & Amyloid Strong consensus for

Is beta amyloid the cause of Alzheimer's?

5 sources: 4 positive, 1 partly
alzheimers amyloid brain-health
Berberine Not enough evidence

Is berberine safe to take?

1 source: 1 partly
safety berberine blood-sugar
VO2 Max Leaning for

Is cardio a waste of time?

3 sources: 3 partly
cardio vo2-max longevity
Creatine Leaning for

Is creatine safe for long-term use?

4 sources: 2 positive, 2 partly
safety creatine long-term
Curcumin Not enough evidence

Is curcumin worth taking daily?

2 sources: 1 positive, 1 partly
inflammation curcumin safety
Sleep vs Diet for Brain Health Not enough evidence

Is diet or sleep more important for your brain?

No counted mention yet.
sleep brain-health cognition
Exercise Strong consensus for

Is exercise better than medication?

4 sources: 4 positive
exercise longevity mortality
Heart Disease & ApoB Strong consensus for

Is heart disease driven by inflammation or by cholesterol?

4 sources: 3 positive, 1 partly
cholesterol apob inflammation
HRT & Menopause Leaning for

Is HRT safe now? What the FDA change and the evidence actually say

10 sources: 4 positive, 6 partly
hrt menopause perimenopause
Intermittent Fasting Leaning for

Is intermittent fasting safe for women?

10 sources: 1 positive, 9 partly
fasting womens-health hormones
Microwaving Plastic Strong consensus for

Is it safe to microwave plastic?

5 sources: 4 positive, 1 partly
plastic microplastics bpa
Melatonin Strong consensus against

Is melatonin safe to take every night?

5 sources: 2 partly, 3 negative
sleep melatonin safety
Protein Not enough evidence

Is protein 1 gram per pound or per kilogram of body weight?

3 sources: 1 positive, 2 neutral
protein dosage
Alcohol Not enough evidence

Is red wine good for your heart?

1 source: 1 positive
alcohol red-wine heart
HRT & Menopause Leaning for

Is vaginal estrogen safe?

3 sources: 1 positive, 2 partly
vaginal-estrogen menopause safety
ApoB Leaning for

Do you only need one Lp(a) test in your life?

9 sources: 3 positive, 4 partly, 2 negative
lpa testing cholesterol
Magnesium Not enough evidence

Magnesium glycinate vs citrate: which form should you take?

1 source: 1 positive
forms magnesium sleep
Magnesium Not enough evidence

Magnesium glycinate vs threonate - which is better for sleep?

No counted mention yet.
magnesium sleep forms
Magnesium Not enough evidence

Does magnesium L-threonate work for the brain?

No counted mention yet.
magnesium cognition sleep
GLP-1 Agonists Not enough evidence

Is there a natural Ozempic? What actually raises GLP-1?

No counted mention yet.
glp-1 natural-ozempic fiber
Supplement Quality Not enough evidence

What does NSF certified mean for supplements?

1 source: 1 positive
quality third-party-testing certifications
Probiotics Not enough evidence

Do probiotics need to be refrigerated?

No counted mention yet.
forms probiotics gut-health
GLP-1 Agonists Not enough evidence

Retatrutide vs tirzepatide vs semaglutide: what's the difference?

No counted mention yet.
glp-1 retatrutide tirzepatide
Iron Leaning for

Should you take iron supplements?

3 sources: 2 positive, 1 partly
iron safety essential
NMN / NAD+ Strong consensus against

Should you take NMN or NR for longevity?

10 sources: 1 positive, 2 partly, 7 negative
longevity nmn nr
Vitamin K2 Not enough evidence

Should you take vitamin D with K2?

2 sources: 2 positive
stacking vitamin-d vitamin-k2
Sleep Leaning for

How accurate are sleep trackers for REM and deep sleep?

+16 32 sources: 8 positive, 18 partly, 6 negative
sleep sleep-tracker wearables
ApoB Not enough evidence

Do statins raise Lp(a), and is that dangerous?

No counted mention yet.
lpa statins cholesterol
Supplement Quality Strong consensus for

What is third-party testing for supplements?

4 sources: 4 positive
quality third-party-testing safety
HRT & Menopause Strong consensus for

Is the estrogen patch safer than pills? (Transdermal vs oral)

+4 20 sources: 18 positive, 2 negative
hrt estrogen safety
CoQ10 Not enough evidence

Ubiquinol vs ubiquinone: which form of CoQ10 is best?

1 source: 1 positive
forms coq10 statins
Supplement Quality Not enough evidence

What does USP verified mean for supplements?

1 source: 1 positive
quality third-party-testing certifications
Vitamin D Not enough evidence

Should you take vitamin D with magnesium?

2 sources: 2 positive
stacking vitamin-d magnesium
Vitamin D Not enough evidence

Is vitamin D3 better than D2?

No counted mention yet.
form vitamin-d comparison
Magnesium Not enough evidence

Why do I wake up at 3am even though I take magnesium?

1 source: 1 neutral
sleep magnesium insomnia
GLP-1 Agonists Not enough evidence

What happens when you stop a GLP-1?

2 sources: 2 positive
glp-1 weight-regain ozempic
ApoB Strong consensus for

What is a good ApoB level?

7 sources: 6 positive, 1 negative
apob cholesterol heart-health
Supplement Interactions Conflicting

What supplements should not be taken together?

12 sources: 6 positive, 2 partly, 4 negative
interactions absorption timing
HRT & Menopause Not enough evidence

What did the WHI study actually show about HRT?

No counted mention yet.
hrt menopause whi
Caffeine Leaning for

When should you drink coffee?

3 sources: 1 positive, 2 partly
timing caffeine sleep
HRT & Menopause Leaning for

When should you start HRT - and can you start in perimenopause?

+9 25 sources: 12 positive, 12 partly, 1 negative
hrt perimenopause menopause
Ashwagandha Not enough evidence

When should you take ashwagandha - morning or night?

No counted mention yet.
timing ashwagandha protocol
Creatine Not enough evidence

When is the best time to take creatine?

2 sources: 1 positive, 1 partly
timing creatine protocol
Omega-3 Not enough evidence

When should you take omega-3 fish oil?

No counted mention yet.
timing omega-3 fish-oil
Vitamin D Not enough evidence

When should you take vitamin D?

2 sources: 2 positive
timing vitamin-d protocol
ApoB Not enough evidence

Does a zero calcium score mean high ApoB is safe?

2 sources: 1 positive, 1 partly
apob cac cholesterol
Zinc Not enough evidence

Can you take zinc and magnesium together?

No counted mention yet.
stacking zinc magnesium

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