Knowledge Base
Clear, evidence-checked guides to vitamins, minerals, herbs and supplements.
Look up what a nutrient or herb does, how much is safe, which foods provide it and what the research actually shows. Every guide gives real numbers and says plainly where the evidence is thin.
Reference guides
One page per group, with key numbers, the strength of the evidence and safety notes side by side.
Vitamins A to Z
13 vitamins
Daily needs, upper limits, how much common foods provide and who may run low, for all 13 essential vitamins.
Open the guide →
Minerals A to Z
12 minerals
Calcium, magnesium, iron, zinc, iodine, selenium and more: what each does, safe limits and the best food sources.
Open the guide →
Herbs A to Z
37 herbs
What each herb is used for, the doses used in studies, an honest evidence rating and who should avoid it.
Open the guide →
Ingredient guides A to Z
Every vitamin, mineral, herb and supplement we cover, each linked to its main guide.
#
C
- Calciummineral
- Castor Oil
- Cat's Claw
- Ceylon Cinnamon
- Chanca Piedra
- Chlorella
- Chromiummineral
- Cilantro
- Collagen
- Coppermineral
- CoQ10
- Creatine
F
M
P
- Passionflower
- Phosphorusmineral
- Potassiummineral
- Probiotics
- Protein
- Pumpkin Seed
S
- Saw Palmetto
- Seleniummineral
- Slippery Elm
- Sodiummineral
- St. John's Wort
- Stinging Nettle
V
- Vitamin Avitamin
- Vitamin B1vitamin
- Vitamin B12vitamin
- Vitamin B2vitamin
- Vitamin B3vitamin
- Vitamin B5vitamin
- Vitamin B6vitamin
- Vitamin Cvitamin
- Vitamin Dvitamin
- Vitamin Evitamin
- Vitamin Kvitamin
Y
Z
- Zincmineral
Nothing matches your search yet. Try another spelling or browse the articles below.
Guides by health topic
Start from the goal rather than the ingredient.
Free tools
Magnesium, vitamin D, vitamin C, melatonin, creatine and protein.
Browse all articles
About the Knowledge Base
How are these guides written and checked?
Each guide is written from primary sources: NIH Office of Dietary Supplements fact sheets, USDA FoodData Central and published clinical trials on PubMed. Daily amounts and upper limits follow the NIH Dietary Reference Intakes, and every page shows the date it was last reviewed.
Is this medical advice?
No. The Knowledge Base is for education. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, take medication or have a health condition.
Why do some guides say the evidence is limited?
Because it often is. Many herbs have only small or short human trials, and we say so plainly rather than overstate a benefit. Where research is stronger, we give the numbers from the trials.
How do I find the right dose?
Each guide lists the doses used in research and the official upper limit where one exists. For magnesium, vitamin D, vitamin C, melatonin, creatine and protein you can also use our free dosage calculators.