1 min readNov 15, 2025
Creatine: Water Retention, Hair Loss — Fact or Fiction?
Mechanisms, real-world data, and practical use: what we know about water retention and hair with creatine supplementation.
Read article →
Adrien Grusse
Founder & CEO, Supplements AI • Expert en compléments
Supplement expert, founder and CEO of Supplements AI. Adrien relies on peer‑reviewed research and systematic reviews to translate complex evidence into simple, actionable guidance. He advocates a pragmatic approach: get the fundamentals right (diet, sleep, activity), then use targeted, high‑quality supplements at effective doses. When he’s not writing, he’s building the app to help people understand which supplements actually help — and which don’t.
66 articles published
Latest Articles
66 articles • Updated regularly
1 min readNov 15, 2025
Creatine Safety: Data, Dosing (Including 30 g), Precautions
What do studies say about creatine safety? Usual doses, special cases (0.3 g/kg ≈ ~30 g in sleep deprivation), kidneys, hydration, and interactions.
Read article →
1 min readNov 15, 2025
Zinc-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 zinc-rich foods, tips to optimize absorption (phytates, timing), daily intake guidelines, and precautions (copper, interactions).
Read article →
1 min readNov 15, 2025
Zinc: which form to choose? (benefits, tolerance, doses)
Best zinc form by goal (immunity, skin, hair). Comparison of forms (bisglycinate, picolinate, citrate), digestive tolerance and doses.
Read article →
1 min readNov 15, 2025
Vitamin D-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 vitamin D-rich foods, absorption tips (with lipids, D2 vs D3), daily intake guidelines, and precautions (UL, hypercalcemia).
Read article →
📄
1 min readNov 15, 2025
Vitamin C-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 vitamin C-rich foods, tips to preserve the vitamin (cooking), daily intake guidelines, and precautions (UL, interactions with iron).
Read article →
📄
1 min readNov 15, 2025
Vitamin C Deficiency: Symptoms, Tests, Intake, Foods
Vitamin C deficiency: symptoms of a deficit (including mild scurvy), tests and biological benchmarks, richest foods, recommended intakes, and tolerance.
Read article →
📄
1 min readNov 15, 2025
Folate (Vitamin B9) Deficiency: Symptoms, Tests, Intake, Foods
Recognize folate (vitamin B9) deficiency, which tests to request (serum/RBC folate, homocysteine), the richest foods, and recommended intakes with tolerance.
Read article →
📄
1 min readNov 15, 2025
Vitamin B12-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 vitamin B12-rich foods, absorption tips (intrinsic factor, medications), daily intake guidelines, and precautions (deficiency, vegetarians/vegans).
Read article →
📄
1 min readNov 15, 2025
Vitamin B12 deficiency (vegetarians/vegans): symptoms, assessment, doses
Recognize neuro-hematological signs, understand assessments (B12, holoTC), choose doses (cyanocobalamin/methylcobalamin) and precautions.
Read article →
📄
1 min readNov 15, 2025
Selenium-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 selenium-rich foods, practical tips (variability, bioavailability), daily intake guidelines, and precautions (UL, selenosis).
Read article →
1 min readNov 15, 2025
Protein-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 protein-rich foods (animal/plant), tips to optimize intake (digestibility, complementarity), intake guidelines, and precautions.
Read article →
1 min readNov 15, 2025
Omega-3-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 best sources (ALA, EPA, DHA), tips to optimize absorption, intake guidelines (EPA+DHA, ALA), and precautions (anticoagulants, practical ULs).
Read article →
1 min readNov 15, 2025
Omega-3: Algae vs Fish — Efficacy, Purity, Price
Clear comparison between algae oils and fish oils: EPA/DHA, purity/contaminants, cost per serving, and profiles for whom it's most relevant.
Read article →
1 min readNov 15, 2025
Magnesium: which form to choose? (benefits, tolerance, doses)
Best magnesium form by goal (sleep, stress, digestion, cramps). Comparison of forms, digestive tolerance and doses by goal.
Read article →
1 min readNov 15, 2025
Magnesium and Sleep: Evidence, Mechanisms, Doses & Precautions
Does magnesium improve sleep? Review of clinical evidence, mechanisms (GABA, NMDA), effective doses, forms, and precautions (diarrhea, interactions).
Read article →
1 min readNov 15, 2025
Magnesium-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 magnesium-rich foods, practical tips (bioavailability, processing losses), daily intake guidelines, and precautions (diarrhea, kidney function).
Read article →
📄
1 min readNov 15, 2025
Iron-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 iron-rich foods (heme vs non-heme), tips to optimize absorption (vitamin C, inhibitors), daily intake guidelines, and precautions (overload, interactions).
Read article →
📄
1 min readNov 15, 2025
Iron deficiency: symptoms, ferritin, treatments
Recognize the signs, read ferritin (with CRP), understand common causes and treatment options with tolerance and precautions.
Read article →
📄
1 min readNov 15, 2025
Iodine Deficiency: Symptoms, Tests, Intake, Foods
Recognize iodine deficiency, which tests to request (urinary iodine, TSH, thyroid ultrasound), the richest foods, and recommended intakes with tolerance.
Read article →
📄
1 min readNov 15, 2025
Supplement synergies: which to take together? (complete guide)
Best useful combinations (iron + vitamin C, vitamin D + calcium + magnesium, synbiotics, etc.), how to take them together without interference, and when to avoid stacking.
Read article →
📄
1 min readNov 15, 2025
Supplements: how many at once? Interactions and combinations to avoid (complete guide)
How many supplements to take at once, which combinations to avoid, which to prioritize, practical spacing, and precautions (medications).
Read article →
📄
1 min readNov 15, 2025
Potassium-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 potassium-rich foods, practical tips (cooking, sodium balance), daily intake guidelines, and precautions (kidney function, medications).
Read article →
📄
1 min readNov 15, 2025
Nutritional deficiencies: symptoms, tests, treatments
Identify symptoms by systems, choose the right tests (ferritin, 25‑OH vitamin D, serum zinc, urinary iodine, serum magnesium vs 24h urinary magnesium), understand causes, when to consult, which doses to try and with what precautions.
Read article →
📄
1 min readNov 15, 2025
Iodine-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 iodine-rich foods, practical tips (variability, bioavailability), daily intake guidelines, and precautions (UL, thyroid interactions).
Read article →
📄
1 min readNov 15, 2025
Folate-Rich Foods (Vitamin B9): Top 15, Absorption, Guidelines & Risks
Top 15 best folate sources, tips (cooking, DFE, fortified foods), daily guidelines, and precautions (folic acid UL, B12).
Read article →
📄
1 min readNov 15, 2025
Fiber-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 fiber-rich foods (soluble/insoluble), tips to optimize intake (progression, hydration), daily guidelines, and digestive precautions.
Read article →
📄
1 min readNov 15, 2025
Supplements for energy and focus (without excessive stimulants)
Deficits to correct (iron/B12), strategic caffeine use, role of omega‑3 and sleep hygiene for sustainable energy.
Read article →
📄
1 min readNov 15, 2025
Calcium-Rich Foods: Top 15, Absorption, Guidelines & Risks
Top 15 best calcium sources, absorption tips (vitamin D, oxalates), daily guidelines, and precautions (UL, interactions).
Read article →
📄
1 min readNov 15, 2025
Best supplement tracker apps: tracking, scan, planning, deficiencies
Clear comparison of top apps: Supplements AI (best overall for planning and deficiency detection), Suppco (best scanner), plus two solid alternatives.
Read article →
📄
1 min readNov 15, 2025
Calcium Deficiency: Symptoms, Tests, Intake, Foods
Recognizing inadequate calcium intake, distinguishing hypocalcemia from dietary deficiency, which tests to request, where to find calcium in food, and safe dosing targets.
Read article →
1 min readNov 14, 2025
Zinc: deficiency symptoms
How to recognize low zinc? Who’s at risk and how to correct it.
Read article →
1 min readNov 14, 2025
Zinc: side effects
Digestive effects, chronic excess (copper deficiency), interactions, dosing/ULs, special cases, and best practices.
Read article →
1 min readNov 14, 2025
Zinc: interactions with medicines and nutrients (iron, copper)
Quinolones, tetracyclines, penicillamine, iron/copper, phytates: how to schedule doses.
Read article →
1 min readNov 14, 2025
When should you take vitamin D? Daily vs monthly, year‑round use, dosing
Daily or monthly? Year‑round? Max daily dose and adult dosing with safety benchmarks.
Read article →
1 min readNov 14, 2025
Vitamin D deficiency: symptoms, who’s at risk, what to do
Suggestive signs, risk populations, 25‑OH‑D testing, and practical pointers.
Read article →
1 min readNov 14, 2025
Vitamin D: morning or evening? Absorption, meals, and safety
When to take vitamin D, what to combine with, and how to avoid interactions.
Read article →
1 min readNov 14, 2025
Vitamin D: drug interactions, calcium, and precautions
User‑friendly guide to vitamin D: interactions, calcium pairing, simple spacing rules, FAQs, lifestyle tips, D2 vs D3, food/sun, and safety.
Read article →
1 min readNov 14, 2025
Vitamin D from food: which foods to prioritize (complete table)
Fatty fish, eggs, UV‑exposed mushrooms, fortified foods: best sources, a practical table, and intake benchmarks.
Read article →
1 min readNov 14, 2025
Which protein to choose? Whey, casein, egg, or plant‑based
Goals, digestion, intolerance, budget, and quality: practical markers to choose well.
Read article →
1 min readNov 14, 2025
Protein timing: daily distribution and around workouts
Daily total first, 20–40 g per feeding, flexible pre/post‑workout windows.
Read article →
1 min readNov 14, 2025
Omega‑3 deficiency symptoms: signs and what to do
How to spot low omega‑3 (EPA, DHA, ALA), who’s at risk, and practical fixes.
Read article →
1 min readNov 14, 2025
Omega‑3 for sport and strength training: recovery, strength, and tips
Inflammation, DOMS, recovery, lean mass: what EPA/DHA can and cannot do, how to trial, and safety.
Read article →
1 min readNov 14, 2025
Omega‑3: morning or evening? Best timing, meals, and tips
Absorption, tolerance, splitting doses, and interactions: practical rules for timing.
Read article →
1 min readNov 14, 2025
Which foods are rich in omega‑3?
Fatty fish, oils, and seeds: best sources of EPA, DHA, and ALA, portion guides, and practical tips.
Read article →
1 min readNov 14, 2025
Magnesium: how to test for deficiency?
Which labs matter most, how to interpret results, and when to order more tests.
Read article →
1 min readNov 14, 2025
Magnesium: deficiency symptoms
How to recognize low magnesium? Neuromuscular, cardiovascular, and everyday signs to watch.
Read article →
1 min readNov 14, 2025
Magnesium: side effects, risks, and what to do
Diarrhea, nausea, cramps… typical effects, rare warning signs, practical fixes and interactions.
Read article →
1 min readNov 14, 2025
Too much magnesium? Overdose symptoms and what to do
Dose‑related GI effects are common; true hypermagnesemia is rarer. Learn warning signs, causes, and fixes.
Read article →
1 min readNov 14, 2025
Marine magnesium: benefits, B6, blood pressure, effects, and timing
What does “marine” mean in practice? Benefits, B6 combos, side effects, timing, and comparison with other forms.
Read article →
1 min readNov 14, 2025
Magnesium: causes of deficiency
Why do we lack magnesium? Intake, absorption, and losses — the common mechanisms.
Read article →
📄
1 min readNov 14, 2025
Best supplements in 2025: our picks by goal
Transparent comparison, science-based criteria, realistic dosing ranges, and safety notes to choose the best supplements for energy, sleep, immunity, digestion/joints, and heart.
Read article →
📄
1 min readNov 14, 2025
Best supplements for muscle building: strength, mass, recovery
2025 comparison: creatine, protein, beta‑alanine, caffeine, omega‑3… goal‑based stacks, timing, and safety.
Read article →
📄
1 min readNov 14, 2025
Best hair supplements: density and shedding
2025 comparison, common causes, useful actives, labs to do first (ferritin, 25‑OH vitamin D), precautions, and realistic timelines.
Read article →
1 min readNov 14, 2025
Ashwagandha: when to take it? Best time, meals, and dosing
What it’s used for, typical extract doses, with/without meals, splitting, and safety.
Read article →
1 min readNov 14, 2025
Ashwagandha: side effects, precautions, and interactions
Digestive effects/somnolence, ANSES warnings (liver), and when to seek care.
Read article →
1 min readSep 21, 2025
Magnesium Bisglycinate: Price, Dosage, Duration, and Comparison
Everything you need to know about magnesium bisglycinate: how to choose the right product, price, dosage, duration, best timing, and comparison with other forms.
Read article →
1 min readSep 16, 2025
Vitamin D: benefits, deficiency, food sources, supplements, dosage & risks (complete guide)
What it does, daily needs, sources from food/sun, how to supplement safely.
Read article →
1 min readSep 16, 2025
Protein & Whey: Benefits, Needs, Foods, Supplements (Complete Guide)
Complete guide to protein: why it matters, daily needs, natural food sources, supplements like whey, and key health benefits backed by science.
Read article →
1 min readSep 15, 2025
Zinc: Benefits, Deficiency, Intakes, Foods & Supplements
Zinc is vital for immunity, skin health, fertility and cognition. Learn about its benefits, food sources, recommended intakes, and supplement safety.
Read article →
1 min readSep 15, 2025
Omega-3 Fatty Acids: Benefits, Sources, Dosage, and Safety
A complete guide to omega-3s: why they matter for heart, brain, and immunity, how much you need, best sources, and potential risks.
Read article →
1 min readSep 14, 2025
Magnesium: benefits, deficiency signs, foods, and supplements (complete guide)
About half of Americans fall short on magnesium. Learn what it does, how to spot low intake, the best foods, smart supplementation, and key safety tips.
Read article →
1 min readSep 14, 2025
Magnesium Citrate: benefits, how to use it, and the best time to take it
Magnesium citrate: benefits, dosage (200-350 mg/day), best time to take it, short-term constipation use (works in 30 min-6 hours), side effects, who should avoid it, and citrate vs glycinate comparison.
Read article →
1 min readSep 12, 2025
Magnesium Taurate: A Winning Combo for Heart and Mind
Why the magnesium + taurine pairing is popular for cardiovascular support and calm.
Read article →
1 min readSep 12, 2025
Ashwagandha: what you need to know
Definition, potential benefits, mechanisms, dosing, precautions, and FAQ.
Read article →
1 min readSep 1, 2025
The complete creatine guide
Basics, dosing, benefits, myths.
Read article →