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Supplements · free course

Supplements

A supplement should earn its place — close a real gap in your diet, in a form your body can use, at a dose that actually does something, backed by evidence and made by someone who tests it. This track teaches you to judge any product on those terms instead of on the label's promises.

11 lessons · about 71 minutes

  1. 01What a supplement actually isSupplementing a gap, not replacing food — and the regulatory reality that makes quality your job.5 min
  2. 02Form & bioavailability — half the gameThe same nutrient in different chemical forms can absorb wildly differently.6 min
  3. 03Dose — what you actually take per dayRDA vs clinical dose vs fairy dust — and why more isn't always better.6 min
  4. 04Evidence — how to weigh a claimMechanism vs RCT vs meta-analysis, and what makes a study trustworthy.7 min
  5. 05Quality, testing & stackingThird-party seals, certificates of analysis, and how supplements interact with each other and your meds.7 min
  6. 06Timing & absorption — when you take it mattersWith or without food, fat-soluble with fat, spacing minerals, AM vs PM, and splitting doses.6 min
  7. 07The evidence-backed coreThe short list with genuinely strong human evidence — creatine, omega-3, vitamin D, magnesium, protein, fiber.7 min
  8. 08Botanicals & adaptogens — promising vs provenAshwagandha, rhodiola, curcumin, ginseng: how they're studied, why the extract matters, and realistic expectations.7 min
  9. 09Who actually needs whatLife stages, diets, athletes, and tested deficiencies — 'food first, then supplement the gap.'7 min
  10. 10Safety, interactions & megadosingUpper limits, supplement↔medication interactions, fat-soluble accumulation, cycling, and contamination.7 min
  11. 11Reading a label & spotting junkProprietary blends, fairy dusting, fillers, % daily value, third-party seals, and marketing red flags.6 min