Evidence-Based Supplement
Guides, Protocols & Reviews

Evidence-graded protocols and deep dives from the Supp' Intel editorial team.

Rhodiola Rosea Benefits, Dosage, and What's Oversold

Whether you've already tried rhodiola rosea or you're just eyeing the bottle, the same problem trips people up. It's sold for energy, focus, mood, stress, even sleep. But the evidence only piles up in one place. A Reddit thread or a Huberman clip can make it sound like it fixes everything.

recovery

Creatine for Women: What It Actually Does for Your Brain, Muscles, and Hormones

· 12 min read

Latest Intel

Focus

Post-Workout Supplements: What Helps You Recover Faster

You just finished a workout. In front of you sits a row of tubs: fish oil, whey, creatine, BCAAs, glutamine, tart cherry. Maybe you take a few already, maybe you're just tired of guessing. The real question is simple. Which post-workout supplements help you recover, and which are you buying out of

· 17 min read

Focus

Do Post-Workout Supplements Help Women Lose Weight?

You're eyeing the fat-burner aisle, wondering if any of these post-workout supplements help women lose weight.

· 12 min read

Energy

Supplements for Women in Their 30s: A Short, Tested List

You've probably typed something like "best supplements for women in their 30s" into a search bar, then closed the tab. The results all push fifteen bottles, every one of them "essential." That's not a routine. That's a shopping list someone else profits from.

· 17 min read

Sleep

Glycine for Sleep: Does the Cheap Amino Acid Work?

You may have seen glycine recommended as the sleep aid that costs about ten cents a night. Maybe a late-night thread talked you into trying it, and you still can't tell if it did anything. Either way, glycine for sleep keeps coming up. The pitch is easy to like. It's cheap. It's an amino acid, one

· 16 min read

Energy

Best Supplements for Energy: Test Before You Buy Them

You're tired in a way coffee stopped fixing a while ago. Maybe you've tried a B-complex, or a magnesium that did nothing. Maybe you're just standing in front of a wall of bottles with no idea where to start. Either way, one thought keeps nagging: your bloodwork came back normal, so why do you still

· 16 min read

Stress

Ashwagandha Benefits: Stress, Recovery & Dosage Guide

Ashwagandha does not work the way most supplement marketers describe it. The science is more complicated — and more interesting — than the hype suggests.

· 9 min read

Focus

GlyNAC Benefits: Who the Evidence Does and Doesn't Back

You've probably seen the headline that GlyNAC turns 80-year-olds into 20-year-olds. Or maybe you're hearing the name for the first time. GlyNAC's benefits are well-documented and unusually wide-ranging, but they show up almost entirely in adults over 60 and people managing a chronic condition. The

· 15 min read

Focus

Rhodiola Rosea Benefits, Dosage, and What's Oversold

· 19 min read

The Best Supplement Stack Is Simpler Than You Think

You've got a corner of the counter colonised by supplement bottles, and you suspect half of them do nothing. Or maybe you haven't bought any yet, and the 20-item lists online just make you want to close the tab.