Supplement Terms

The most studied and cost-effective form of creatine supplementation. Creatine is a naturally occurring compound found primarily in muscle tissue that supports the regeneration of ATP -- the cell's primary energy currency. Supplementing with 3-5g daily increases phosphocreatine stores in muscle, supporting strength, power output, and training adaptation. An emerging evidence base also supports cognitive benefits, particularly in older adults. Creatine monohydrate is safe for long-term use in healthy individuals.

A chelated form of magnesium bound to the amino acid glycine, offering high bioavailability and gentle GI tolerance compared to other forms such as magnesium oxide. Magnesium is involved in over 300 enzymatic reactions in the body. Most adults are insufficient in magnesium intake. Supplementing with 200-400mg before bed is commonly used to support sleep quality, muscle recovery, and stress response. The glycinate form is generally preferred for daily use due to its tolerability.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two key long-chain omega-3 fatty acids with the strongest clinical evidence. EPA is primarily associated with cardiovascular and anti-inflammatory effects; DHA is the dominant structural fat in the brain and retina, constituting approximately 40% of the polyunsaturated fat in neuronal membranes. Both are found in fatty fish and algae-based supplements. A typical supplementation dose is 1-2g combined EPA+DHA daily. Most Western diets are significantly deficient in these relative to omega-6 fatty acids.

The menaquinone-7 (MK-7) form of vitamin K2 -- the form with the longest half-life and best absorption among K2 variants. Vitamin K2 activates two critical proteins: osteocalcin, which binds calcium into bone matrix, and matrix Gla protein (MGP), which inhibits calcium deposition in arteries. In practical terms, K2 helps direct calcium into bone and away from blood vessel walls. This is why K2 supplementation is increasingly recommended alongside calcium and vitamin D3 for bone health -- the three nutrients work as a system. Typical supplemental dose is 100-200 mcg daily. Interacts with warfarin; consult a physician if on anticoagulant therapy.