Evidence-Based Supplement
Guides, Protocols & Reviews
Evidence-graded protocols and deep dives from the Supp' Intel editorial team.
FocusRhodiola 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.
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.
Zinc for Immune Response: The Complete Protocol
Zinc can shorten colds by 42% — but only if you take the right form, at the right dose, within 24 hours. Here is the evidence-based protocol for maintenance and acute immune support.
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
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.
Supplements for Perimenopause: What Works by Symptom
You're looking at supplements for perimenopause, and every bottle promises to "balance your hormones" or melt belly fat in one capsule. Maybe you've tried one and felt nothing. Maybe you're just tired of guessing which claim is honest.
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.
Magnesium for Sleep: Which Form Has the Best Evidence
You've seen "Magnesium 500 mg" on the front of a bottle. Two different forms can both say 500 mg and deliver wildly different amounts of the part your body absorbs. That's the gap between people who say magnesium worked and people who say it did nothing.
Supplements for Brain Fog, Focus, and ADHD: What Works When Your Doctor Has No Answers
You've seen the posts. L-theanine plus caffeine is "the stack that works." Omega-3 is "proven for ADHD." Lion's Mane "grows new brain cells."
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.
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Your supp' buddies, doing the research and bringing you the latest news.
Jax
“Your body is hardware. Protocols are the firmware updates — but only if they're backed by the data.”
Maeve
“Every deficiency has a downstream cascade. I trace the pathway from the missing molecule to the symptom you Googled at 2am.”
Silas
“I read the systematic reviews so you don't have to. If the evidence is weak, I'll tell you — even if the hype is loud.”
Chloe
“That proprietary blend? It's proprietary because they don't want you doing the math. I did the math.”