Supplement INDEX | Research Digest
@SupplementIndex

Evidence-based notes on supplements, nutrition, sleep & performance. Educational only—Not medical advice. Some posts are #ad/affiliate.

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I read every 2025–2026 Creatine study so you don’t have to. Here’s what actually works

Creatine is the rare supplement that’s both “boring” and insanely high-leverage. It’s like upgrading the engine, not adding a spoiler. You don’t feel it on day one. You notice it when sets stop dying

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The best creatine protocol is also the most boring one: 5g every single day. Doesn't matter if it's training or rest day. Don't overthink it.
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The fancy loading phases or cycling off strategies usually don't give you any real edge. Mostly just a way to sell more.
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Fish oil is mostly marketing now. By the time it's processed into a capsule, exposed to oxygen, and sits on your shelf for months, the EPA/DHA you think you're getting is often half that. The real poor man's omega-3 fix: canned sardines in water. Four bucks, zero oxidation risk.
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The one exception: enteric-coated liquid fish oil stored in the fridge. Everything else is a gamble on your liver's ability to process rancid fat.
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supplement companies love telling you their products are third-party tested. What they don't say is that test was probably on a single batch years ago. The bottle you're holding right now might never have been tested.
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Some brands do random batch testing and publish the results with a QR code on the label. Those are the ones worth paying extra for.
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If your recovery is worse after a hard workout, the problem isn't what you ate afterward. It's what you didn't do the night before. Sleep is the only recovery intervention with real proof. Everything else is an accessory.
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Most people will spend more on tart cherry juice or BPC-157 than they will on blackout curtains and a consistent bedtime. That's a choice.
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Third-party testing isn't a premium feature. It's a basic requirement to confirm you're getting what you paid for. The fact it's still treated like an upsell tells you everything about incentive structures in the supplement industry.
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Especially for common blends where proprietary formulas make it harder to verify ingredient amounts. You need that extra layer.
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Zone 2 is just slow cardio that got a glow-up. Works the same as it did before you knew the name.
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The real cheat code is doing it for 45+ minutes without checking your phone.
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Your 'healthy' granola bar spikes blood sugar worse than a Snickers. Most are just cookies in a health costume.
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Flip the bar over. If sugar is in the top 3 ingredients, it's dessert. Actual fiber and protein should come first.
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Taking the right amount of D is more important than the exact form. Your body is really good at using what it gets.
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For most people, that's 2000-5000 IU daily, especially in winter. Get blood levels checked yearly to confirm.
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most 'electrolyte imbalances' are just you not drinking enough water and eating too much salt. check your water intake before buying a fancy magnesium blend.
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the exception is if you're sweating heavily for over an hour or sick with vomiting/diarrhea. in those cases, a mix with sodium, potassium, and magnesium actually helps.
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If you're waking up tired despite 7-8 hours of sleep, check your salt intake. Low sodium is a common reason for feeling unrested.
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It's often overlooked because everyone worries about too much salt, but real-world low sodium isn't rare for active people.
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