Evidence-Based Supplement
Guides, Protocols & Reviews
Evidence-graded protocols and deep dives from the Supp' Intel editorial team.
RecoveryCreatine for Women: What It Actually Does for Your Brain, Muscles, and Hormones
Most of what you've heard about creatine was written for men in a gym. The doses on the label assume you weigh 90 kg. The protocols were designed for athletes chasing maximum muscle in minimum time. None of that is your life. And the science that matters for you doesn't live in a weight room.
L-Theanine and Caffeine: The Focus Stack That Has Data
You've seen the recommendation. Productivity threads, nootropic videos, Reddit posts about "the cleanest caffeine experience" all land on the same combo: l-theanine and caffeine. You tried it. Maybe you're not sure it did anything.
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."
Supplements for Anxiety: What the Evidence Actually Shows (and the Risks Nobody Mentions)
You've done the reading. You've seen ashwagandha recommended in every thread. You've bought the magnesium. Maybe you've heard saffron is "basically a natural antidepressant."
Ashwagandha and L-Theanine Together: The Stress Stack That Actually Works
You've been told to try ashwagandha. And L-theanine. Maybe you bought both and now you're not sure whether to take them together, separately, or whether you wasted money on a duplicate.
The Deep Sleep Stack: A 3-Supplement Protocol Backed by Evidence
You've spent three evenings reading about sleep supplements. You've seen listicles with 20 options, podcast clips, Reddit threads where everyone disagrees. You're more confused now than when you started.
The Runner Recovery Protocol: Joints, Inflammation, Sleep
You've probably bought the collagen powder and the fish oil capsules. Maybe some magnesium too. The uncomfortable part: there's a good chance at least one of those bottles isn't doing what you think.
Creatine for Women: What It Actually Does for Your Brain, Muscles, and Hormones
Most of what you've heard about creatine was written for men in a gym. The doses on the label assume you weigh 90 kg. The protocols were designed for athletes chasing maximum muscle in minimum time. None of that is your life. And the science that matters for you doesn't live in a weight room.
The Deep Sleep Stack: A 3-Supplement Protocol Backed by Evidence
You've spent three evenings reading about sleep supplements. You've seen listicles with 20 options, podcast clips, Reddit threads where everyone disagrees. You're more confused now than when you started.
Sleep
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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.”