Essential Supplement Guide
The most commonly taken supplements, covered in depth. Which form to choose, how much to take, when to take it, and what medications each one interacts with. Whether you are starting a new supplement or reviewing what you already take, these guides help you make informed decisions.
Magnesium: Forms & Interactions
Citrate, glycinate, oxide, threonate compared. Interacts with antibiotics and diuretics.
Iron: Timing & Absorption
Only 10-15% absorbed. Blocks thyroid meds. Take with vitamin C, away from coffee and calcium.
Zinc: Benefits & Interactions
Chelates antibiotics. Long-term use depletes copper. Lozenges may help with colds.
Vitamin D: Dosage & Safety
D3 preferred over D2. Interacts with thiazide diuretics and steroids. Most need 1000-2000 IU.
Vitamin B12: Deficiency & Forms
Metformin and PPIs deplete B12. Methylcobalamin vs cyanocobalamin. Folate masking effect.
CoQ10 & Statins
Statins deplete CoQ10 via the mevalonate pathway. May help statin muscle pain. Watch warfarin.
Probiotics & Medications
Timing with antibiotics matters. Risky with immunosuppressants. Strain selection matters.
Fish Oil & Omega-3
EPA and DHA at different doses. Under 3g safe with most meds. Quality and oxidation matter.
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