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Vitamins & minerals

Forms, doses and what the evidence says, nutrient by nutrient.

Three Supin magnesium bottles labelled Glycinate, Citrate and Oxide, with one capsule on a ceramic saucer in front of each.
Vitamins & minerals7 min read

Magnesium Glycinate vs Citrate vs Oxide: Which Form Is Right for You?

Citrate, glycinate or oxide? What the NIH and recent trials say about absorption, sleep, constipation and safe limits for each magnesium form.

Supin Vitamin D3 bottle and two golden softgels beside an egg, toast and blue wool scarf at a frosted winter window.
Vitamins & minerals6 min read

Vitamin D in Winter: How Much Do You Actually Need?

How much vitamin D to take from October to March, who needs it all year, D3 vs D2, and when more becomes too much, from NHS and NIH guidance.

A woman in a coral athletic top pours a small scoop of creatine into a blue shaker after a strength session, with a Supin creatine tub beside her.
Vitamins & minerals7 min read

Creatine for Women: Benefits, Dose and Common Myths

What research shows about creatine for women: strength, menopause, how much to take, water weight, and myths about kidneys, hair and bulk.

Plant-based meal with lentils, quinoa, tofu and vegetables beside B12 and algae omega-3 bottles.
Vitamins & minerals6 min read

Vegan and Vegetarian Supplements: B12, Iron, Omega-3 and Iodine

Which nutrients are harder to get on a plant-based diet, how much you need, and where fortified foods or supplements help: B12, iron, omega-3, iodine and more.