Vitamins & Minerals

Practical guide to high-potassium foods: DASH evidence, BP and stroke reduction, top food sources with exact mg per serving, the potassium-to-sodium ratio, kidney considerations, and a sample day.

Vitamin K2 (MK-7 vs MK-4) for bone mineralization and arterial calcification. Gast 2009, Beulens 2009, Rotterdam Study, dosing, food sources, and what the trials show.

Who needs vitamin D testing, what levels actually mean, how much to supplement, the VITAL trial results, Endocrine Society guidance, and the risk of toxicity.

EPA vs DHA explained, fish vs algae sources, REDUCE-IT and STRENGTH trial results, AHA and ISSFAL guidance, and dosing for heart, brain, and pregnancy.

Comparing magnesium forms: glycinate, citrate, oxide, malate, threonate, taurate. Bioavailability, dosing, sleep, muscle cramps, and NIH ODS recommendations.

Signs of magnesium deficiency, who is at risk, food sources, supplement types and dosing, and what studies show for sleep, blood pressure, and glucose control.

Iron deficiency anemia explained: who is at risk, heme vs non-heme iron sources, how vitamin C boosts absorption, when to supplement, and CDC and WHO guidance.