# Supplement Explained

> English-language supplement guides, product reviews and comparisons for readers evaluating ingredients, labels, safety and purchase options.

Reviews use published labels and cited research, not hands-on tests unless a page explicitly documents one. Medical review is not implied. The editorial score uses five 1-5 criteria, summed and multiplied by four, out of 100; it is not customer stars or percentage effectiveness. Commercial relationships are disclosed on the relevant pages.

Canonical HTML pages remain the source of record. Markdown links provide the same article text and sources without the site interface. This is a curated navigation map, not an exhaustive sitemap or a crawler-permission file.

## Start here
- [Home](https://supplementexplained.com/index.md): Compare supplement labels, ingredients and reviewed products. Explore brand research, safety guides and transparent editorial scores before you buy.

## Editorial policies
- [About](https://supplementexplained.com/about.md): Supplement Explained is an evidence-aware supplement education and decision-support publication.
- [Editorial Policy](https://supplementexplained.com/editorial-policy.md): Supplement Explained is built around a trust-first editorial standard for a YMYL-sensitive topic.
- [How We Review Evidence](https://supplementexplained.com/how-we-review-evidence.md): Supplement topics often sit in a messy middle: some have stronger evidence for narrow use cases, some have mixed evidence, and some are marketed much...
- [Medical Review Policy](https://supplementexplained.com/medical-review-policy.md): Supplement Explained does not imply medical review where it does not exist.
- [Sources Methodology](https://supplementexplained.com/sources-methodology.md): We prioritize primary and higher-quality institutional sources wherever possible, especially for safety, regulatory, and evidence-summary claims.
- [Supplement Explained Score](https://supplementexplained.com/quality/supplement-explained-score.md): Learn how the Supplement Explained Score rates product decision confidence across label clarity, evidence transfer, safety fit, quality proof, and value...

## Ingredient guides
- [Supplements](https://supplementexplained.com/supplements.md): Find plain-English guides to magnesium, omega-3, vitamins, probiotics and other supplements. Compare forms, label amounts, evidence and safety cautions.
- [Magnesium: Benefits, Forms, Side Effects, and How to Choose](https://supplementexplained.com/supplements/magnesium.md): Learn when magnesium may help, how to read elemental amounts, and how daily needs differ from supplement limits. Compare forms, foods and safety cautions.
- [Vitamin D: What It Is, What It May Help With, and What to Watch](https://supplementexplained.com/supplements/vitamin-d.md): Learn about vitamin D benefits, D2 vs D3, food sources, dose labels, adult intake and upper limits, blood testing, side effects and medication cautions.
- [Omega-3 Supplement](https://supplementexplained.com/supplements/omega-3.md): Learn when omega-3 supplements may fit your diet, how to compare EPA+DHA per serving, and how prescription uses and safety concerns differ from routine...
- [Probiotics](https://supplementexplained.com/supplements/probiotics.md): Learn when probiotics may help, why strains and CFU through expiration matter, how to compare labels, and who should get medical advice before use.
- [Creatine Supplement](https://supplementexplained.com/supplements/creatine.md): Learn how creatine supports intense exercise, why monohydrate is the benchmark, and what to know about weight gain, hair-loss evidence and kidney tests.
- [Iron Supplement: What It Does, Who May Need More, and Why It Should Not Be a Casual Add-On](https://supplementexplained.com/supplements/iron.md): Learn when adults may need iron supplements, how blood tests and elemental-iron labels guide decisions, and what to know about side effects and...
- [Electrolytes: What They Are, When Drinks or Powders May Help, and What to Watch For](https://supplementexplained.com/supplements/electrolytes.md): Learn when water is enough, how electrolyte drinks differ from oral rehydration solutions, and what labels, mixing directions and safety cautions mean.
- [Vitamin B12](https://supplementexplained.com/supplements/vitamin-b12.md): Learn what vitamin B12 does, who may need supplements, how daily needs differ from bottle doses, and when symptoms or test results need medical attention.
- [Calcium: Forms, Timing, Side Effects, and When a Supplement May Help](https://supplementexplained.com/supplements/calcium.md): Learn how to estimate a calcium gap from food, read elemental calcium labels, compare citrate and carbonate, and check upper limits and medicine...
- [Collagen Peptides](https://supplementexplained.com/supplements/collagen-peptides.md): Learn what collagen peptides are, what skin and joint studies show, how to read serving amounts, and why collagen is not a complete-protein replacement.
- [Digestive Enzymes Supplement](https://supplementexplained.com/supplements/digestive-enzymes.md): Learn when lactase or other digestive enzymes may help, how to read activity labels, and why persistent symptoms need medical assessment.

## Product reviews
- [Products](https://supplementexplained.com/products.md): Browse independent, label-based supplement reviews with dose math, testing evidence, value checks, safety limits and clearly disclosed hands-on status.
- [Thorne Magnesium Bisglycinate Powder Review: Serving, NSF and Cost](https://supplementexplained.com/products/thorne-magnesium-bisglycinate.md): Check Thorne powder: 200 mg magnesium, monk fruit, separate 187 g and 226.2 g NSF records, serving cost and format alternatives.
- [NOW Magnesium Glycinate Tablets: Serving Size, Ingredients and Value](https://supplementexplained.com/products/now-magnesium-glycinate-tablets.md): Compare NOW 90 and 180 tablets: 100 mg per tablet, 200 mg per serving, coating ingredients, tablet-size chart and retailer price math.
- [Solaray High Absorption Magnesium Glycinate 120 VegCaps](https://supplementexplained.com/products/solaray-high-absorption-magnesium-glycinate-120-vegcaps.md): Understand Solaray’s 350 mg magnesium serving, four-capsule requirement, BioPerine, ingredients, and realistic alternatives before buying.
- [California Gold Nutrition LactoBif 5](https://supplementexplained.com/products/california-gold-nutrition-lactobif-5.md): LactoBif 5 review covering listed probiotic strains, 5 billion CFU, blister packaging, storage, value, quality signals, and best-fit users.
- [PreserVision AREDS 2 Mini Soft Gels](https://supplementexplained.com/products/preservision-areds-2-mini-soft-gels.md): PreserVision AREDS 2 MiniGels reviewed: AMD suitability, the two-gel label, high zinc, formula differences, and value per 60-day bottle.
- [Solaray Quercetin 500 mg](https://supplementexplained.com/products/solaray-quercetin-500-mg.md): Identify Solaray’s plain 500 mg quercetin capsule, distinguish it from QBC, Mega and ProSorb labels, and understand the limits of clinical claims.
- [Natural Vitality CALM Orange gummies review: 330 mg magnesium and serving checks](https://supplementexplained.com/products/natural-vitality-calm-orange-120-gummies.md): Natural Vitality CALM Orange 120 gummies: magnesium citrate, sugar, the four-gummy serving, daily totals and sleep-evidence limits.
- [Nature’s Bounty B12 5000 mcg Quick Dissolve review: 40 tablets and label versions](https://supplementexplained.com/products/natures-bounty-b12-5000-mcg-quick-dissolve-40-tablets.md): Nature's Bounty B12 5000 mcg Quick Dissolve, 40 tablets: the published formula, oral vs. sublingual evidence and when a high dose makes sense.
- [MaryRuth Liquid Morning Multivitamin review: Raspberry 32 oz, vitamins and gaps](https://supplementexplained.com/products/maryruth-liquid-morning-multivitamin-raspberry-32-oz.md): MaryRuth Liquid Morning Multivitamin Raspberry 32 oz: adult label amounts, missing minerals, refrigeration and cost per full serving.
- [Youtheory Collagen 290 tablets review: six-tablet serving and realistic expectations](https://supplementexplained.com/products/youtheory-collagen-290-tablets.md): Youtheory Collagen 290 tablets: six-tablet serving, animal sources, 90 mg vitamin C, skin-study limits and comparison with powders.
- [Beano 100 tablets review: what alpha-galactosidase can and cannot do](https://supplementexplained.com/products/beano-extra-strength-100-tablets.md): Beano 100 tablets: food-related gas, label activity units, study limits, meal timing and the important acarbose interaction.

## Brand guides
- [Brands](https://supplementexplained.com/brands.md): Explore supplement brand pages covering formulation patterns, transparency signals, product strengths, and where a brand looks stronger or weaker.
- [Is California Gold Nutrition a Good Brand?](https://supplementexplained.com/brands/california-gold-nutrition.md): California Gold Nutrition reviewed by product: LactoBif strains, fish-oil amounts, creatine, iTested documentation and the scope of the 2025 iron recall.
- [Is Sports Research a Good Supplement Brand?](https://supplementexplained.com/brands/sports-research.md): Is Sports Research a good brand? Compare exact fish-oil, collagen and creatine formulas, testing scope, pack differences and cost before buying.
- [Is NOW Foods a Good Supplement Brand?](https://supplementexplained.com/brands/now-foods.md): Is NOW Foods a good brand? Compare its testing, facility certification, lower prices and exact product labels before choosing a supplement.
- [Is Solaray a Good Supplement Brand?](https://supplementexplained.com/brands/solaray.md): Compare Solaray testing claims, magnesium capsules and powder, ingredient differences and high-dose labels before choosing a product.
- [Is Thorne a Good Supplement Brand? Testing, Formulas and Value](https://supplementexplained.com/brands/thorne.md): Is Thorne worth it? Examine product-specific NSF certification, magnesium powder versus capsules, serving math and the reasons a premium might matter.
- [Is Nordic Naturals a Good Brand? What to Check Before Buying](https://supplementexplained.com/brands/nordic-naturals.md): Nordic Naturals reviewed: Ultimate Omega versus 2X, EPA/DHA amounts, lot-specific certificates, certification scope and when the price premium may matter.
- [Is Life Extension a Good Supplement Brand? What Matters by Product](https://supplementexplained.com/brands/life-extension.md): Life Extension reviewed by formula: melatonin, B-complex, CoQ10 and magnesium, with clear distinctions between consumer awards, testing and clinical...
- [Garden of Life](https://supplementexplained.com/brands/garden-of-life.md): Explore formulation patterns, transparency signals, stronger categories, and what to watch before buying from Garden of Life.
- [Bausch + Lomb / PreserVision products and formula guide](https://supplementexplained.com/brands/bausch-lomb.md): Compare reviewed Bausch + Lomb / PreserVision products by formula, serving size, evidence and safety considerations.

## Comparisons
- [Compare](https://supplementexplained.com/compare.md): Compare supplement forms and ingredient options side by side so you can make calmer, more practical decisions without hype.
- [Magnesium Glycinate vs Citrate: Tolerance, Labels and Sleep Claims](https://supplementexplained.com/compare/magnesium-glycinate-vs-citrate.md): Compare glycinate and citrate by full serving, digestive tolerance and sleep evidence. Learn why citrate supplements and laxative medicines are not...
- [Fish Oil vs Algal Oil: Compare EPA, DHA and the Actual Formula](https://supplementexplained.com/compare/fish-oil-vs-algal-oil.md): Fish oil versus algal oil without a universal winner: compare EPA, DHA, ALA, capsule ingredients, quality reports and cost per matched amount.
- [Melatonin vs Magnesium for Sleep: Different Problems, Different Evidence](https://supplementexplained.com/compare/melatonin-vs-magnesium-for-sleep.md): Melatonin versus magnesium for sleep: timing versus mineral intake, evidence limits, label mistakes, safety and when persistent insomnia needs assessment.
- [Vitamin D Alone vs D3 + K2: Do You Need the Combination?](https://supplementexplained.com/compare/vitamin-d-alone-vs-d3-k2.md): Vitamin D alone or D3 + K2? Compare the D3 amount, evidence for adding K2, warfarin precautions, unit conversions and supplement overlap.
- [Iron Bisglycinate vs Ferrous Sulfate: Amount, Tolerance and Evidence](https://supplementexplained.com/compare/iron-bisglycinate-vs-ferrous-sulfate.md): Compare iron bisglycinate and ferrous sulfate by elemental iron, gastrointestinal tolerance, population-specific evidence and the treatment plan.
- [Thorne vs Pure Encapsulations Magnesium Glycinate](https://supplementexplained.com/compare/thorne-vs-pure-encapsulations-magnesium-glycinate.md): Compare Thorne's magnesium powder with Pure Encapsulations capsules by elemental amount, serving burden, sport certification and current-pack cost.
- [Zinc and Copper Supplements Compared: Dose Before Ratio](https://supplementexplained.com/compare/zinc-and-copper-supplements.md): Compare Jarrow and Solaray zinc-copper formulas by nutrient amounts, added iodine and total intake. See why copper does not make high zinc automatically...
- [Berberine Phytosome vs HCl: Compare the Active Amount, Not Just the Capsule](https://supplementexplained.com/compare/berberine-phytosome-vs-hcl.md): Separate phytosome complex weight, label-stated HCl content and research exposure. Understand why absorption multipliers do not establish dose equivalence.
- [Methylcobalamin vs Cyanocobalamin](https://supplementexplained.com/compare/methylcobalamin-vs-cyanocobalamin.md): Compare B12 forms, oral vs sublingual products, label amounts, and absorption limits. Learn when symptoms or low labs need clinical follow-up.
- [Marine vs Bovine Collagen: Source, Safety and Value](https://supplementexplained.com/compare/marine-vs-bovine-collagen.md): Compare marine and bovine collagen by animal source, allergies, exact serving label, evidence limits and cost per gram without assuming a clinical winner.
- [Liquid multivitamin vs pills: what changes and what does not](https://supplementexplained.com/compare/liquid-multivitamin-vs-pills.md): Compare liquid vitamins and tablets by nutrient amounts, swallowing, measuring, storage and cost, without assuming liquid means better absorption.
- [Women’s Multivitamin With vs Without Iron: How to Choose](https://supplementexplained.com/compare/womens-multivitamin-with-vs-without-iron.md): Choose multivitamin iron content by actual need, not women's branding. Compare verified full servings, separate iron overlap, tolerance and safety.
- [Psyllium Husk vs Inulin: Which Fits Constipation, Tolerance, and Daily Use Better?](https://supplementexplained.com/compare/psyllium-husk-vs-inulin.md): Compare psyllium and inulin for constipation, prebiotic activity, gas and bloating, safe use, and what research on combining the fibers actually shows.
- [Protein Powder vs Meal Replacement](https://supplementexplained.com/compare/protein-powder-vs-meal-replacement.md): Decide whether you need added protein or help replacing missed food. Compare label details and know when poor intake, weight loss or swallowing trouble...
- [Digestive Enzymes vs Probiotics: Different Tools, Different Reasons](https://supplementexplained.com/compare/digestive-enzymes-vs-probiotics.md): Understand digestive enzymes versus probiotics, including lactase, OTC blends, prescription pancreatic enzymes, strain specificity, and label units.

## Safety and timing
- [Safety](https://supplementexplained.com/safety.md): Read side effects, interaction, and caution guides built to answer the safety questions many supplement sites bury below the marketing copy.
- [Timing](https://supplementexplained.com/timing.md): Explore practical timing guides on when to take supplements, whether food matters, and when morning, night, or meal timing actually changes the decision.
- [Magnesium Interactions](https://supplementexplained.com/safety/magnesium-interactions.md): Check magnesium interactions with antibiotics, levothyroxine, bisphosphonates and other products, including evidence-based spacing and safety limits.
- [Can Magnesium Cause Diarrhea? Yes—Including Magnesium Glycinate](https://supplementexplained.com/safety/can-magnesium-cause-diarrhea.md): Magnesium glycinate can still cause diarrhea. Check the elemental amount, combined supplements and medicines, timing of symptoms, and warning signs.
- [Can L-Theanine Make You Sleepy? Check the Product and Your Response](https://supplementexplained.com/safety/can-l-theanine-make-you-sleepy.md): Can L-theanine cause sleepiness? Distinguish calm from alertness, check melatonin blends, understand the limits of small trials and avoid driving if...
- [Best Time to Take Selenium: Morning, Night or With Food?](https://supplementexplained.com/timing/best-time-to-take-selenium.md): Selenium timing explained without a magic-hour claim: meals, morning versus night, micrograms, multivitamin overlap and signs to seek advice.
- [Ashwagandha Side Effects](https://supplementexplained.com/safety/ashwagandha-side-effects.md): Ashwagandha is often marketed for stress and sleep, but "natural" does not mean risk-free.
- [Supplements While Breastfeeding: What to Check Before Adding Anything](https://supplementexplained.com/safety/supplements-while-breastfeeding.md): Before adding a supplement while breastfeeding, check nutrition gaps, overlapping ingredients, herbs, medicines and infant needs. No blanket safe-product...
- [Electrolyte Drinks With High Blood Pressure: Sodium, Potassium and Medicines](https://supplementexplained.com/safety/electrolyte-drinks-high-blood-pressure.md): Compare sodium, potassium and serving sizes in electrolyte drinks with high blood pressure. Understand medicine and kidney cautions before choosing a...
- [Protein Shakes and Levothyroxine: Calcium, Iron and Timing](https://supplementexplained.com/safety/protein-shakes-and-levothyroxine.md): Check calcium, iron, soy, fiber and biotin in protein shakes taken around levothyroxine. Distinguish tablet food directions from supplement interactions.

## Labels, quality and lab context
- [Quality](https://supplementexplained.com/quality.md): Learn how to read supplement labels, COAs, third-party testing claims, and recall information before trusting a product.
- [Basics](https://supplementexplained.com/basics.md): Start with the fundamentals: how supplements are regulated, when food comes first, how to choose a product, and when to talk to a clinician.
- [Labs](https://supplementexplained.com/labs.md): Understand ferritin, vitamin D testing, B12, magnesium, and which blood tests may matter before guessing with supplements.
- [Serving Size vs Dose: How to Read Supplement Amounts Correctly](https://supplementexplained.com/basics/how-to-read-dosage-vs-serving-size.md): Learn the difference between capsules, servings, elemental amounts, Daily Values and upper limits using real magnesium, calcium and vitamin labels.
- [Fish Oil Quality Checklist: What to Check Before You Buy](https://supplementexplained.com/quality/fish-oil-quality-checklist.md): Use this fish oil checklist to compare EPA+DHA, serving size, freshness signals, testing claims, and softgel burden before buying.
- [Vitamin D Test Explained: What 25(OH)D Means and What It Does Not](https://supplementexplained.com/labs/vitamin-d-test-explained.md): Understand what a 25(OH)D vitamin D test can show, what it cannot prove, and how results fit supplement decisions.
- [Biotin and Lab Tests: What Can Be Thrown Off and Why It Matters](https://supplementexplained.com/labs/biotin-and-lab-tests.md): Understand what this lab topic can and cannot tell you, what numbers matter most, and what to check next before guessing with supplements.
- [Cholesterol Labs Before Fiber or Fish Oil: What Numbers Matter Most](https://supplementexplained.com/labs/cholesterol-labs-before-fiber-or-fish-oil.md): If you are trying to choose between psyllium and fish oil, start with the lab question first: what part of your lipid picture is actually driving concern?
- [When Low Ferritin Mimics Burnout: Why Fatigue Needs Better Context](https://supplementexplained.com/labs/when-low-ferritin-mimics-burnout.md): Feeling drained does not automatically mean you are "just burned out," and it does not automatically mean low iron either.
- [Electrolyte Panel Explained: What the Test Measures and What Results Can’t Tell You Alone](https://supplementexplained.com/labs/electrolyte-panel-explained.md): An electrolyte panel is a common blood test that helps clinicians look at fluid balance, acid-base balance, and several key minerals in the blood.

## Decision tools
- [Supplement Decision Tools](https://supplementexplained.com/tools.md): Free supplement cost and protein calculators, creatine study math, magnesium form guidance, interaction checklist and an evidence glossary.
- [Supplement Cost per Amount Calculator](https://supplementexplained.com/tools/price-per-effective-dose-calculator.md): Compare supplement cost per serving and equal active ingredient amount in mg, g or mcg. Clear formulas and a worked label example; no dosing...
- [Magnesium Form Selector](https://supplementexplained.com/tools/magnesium-form-selector.md): Compare magnesium forms, elemental amounts, stomach tolerance and sleep claims. Health-context cautions come first; no automatic best-form recommendation.
- [Supplement Interaction Checklist](https://supplementexplained.com/tools/supplement-interaction-checklist.md): Prepare a pharmacist conversation about supplements, medicines, surgery and overlapping ingredients. A practical checklist, not a drug-interaction...
- [Protein Powder Cost per Gram Calculator](https://supplementexplained.com/tools/protein-powder-cost-per-gram-calculator.md): Compare protein powder cost per serving, per gram of actual protein and per 25 g. Use label protein, not scoop weight, and compare collagen separately.
- [Creatine Dose Calculator](https://supplementexplained.com/tools/creatine-dose-calculator.md): Understand adult creatine maintenance protocols and optional weight-based loading math in kg or lb. Includes formulas, worked example and suitability...
- [Evidence Grade Glossary](https://supplementexplained.com/tools/evidence-grade-glossary.md): Understand systematic reviews, human trials, observational studies, animal research, product testing and brand claims without confusing design with...

## Goals and glossary
- [Goals](https://supplementexplained.com/goals.md): Find supplement guides organized by real-world goals such as sleep, stress support, digestion, and blood sugar questions, with tradeoffs and cautions...
- [Glossary](https://supplementexplained.com/glossary.md): Use the Supplement Explained glossary to decode supplement terms, label language, and testing vocabulary in plain English.
- [Serving Size Explained: What a Supplement Label Is Actually Counting](https://supplementexplained.com/glossary/serving-size.md): Serving size sets every number on a supplement label, and it is not always one capsule. Learn how to read servings, doses per day, and per-unit cost...
- [CFU Explained: What Colony-Forming Units Mean](https://supplementexplained.com/glossary/cfu.md): Learn what CFU stands for, what colony-forming units measure, and why CFU alone does not prove probiotic quality or effectiveness.
- [Best supplements for appetite and sugar cravings](https://supplementexplained.com/goals/appetite-sugar-cravings.md): Evidence for appetite and sugar-craving supplements is limited. See what berberine and fiber may and may not do, key safety notes, and what to try first.
- [Best Supplements for Hair Growth Support](https://supplementexplained.com/goals/hair-growth-support.md): Hair-growth supplements are often sold as an easy fix, but the useful question is usually simpler: why is your hair changing?
- [Best Supplements for Energy & Fatigue Support: What May Help, What Is Overhyped, and What to Check First](https://supplementexplained.com/goals/energy-fatigue-support.md): If you feel tired, drained, weak, or mentally flat, the most useful question is not "What is the best energy supplement?" It is "Why am I tired?" Fatigue...
- [Best Supplements for Workout Recovery: What May Help, What Is Overhyped](https://supplementexplained.com/goals/workout-recovery.md): Creatine and protein have the strongest recovery evidence; most other claims are weaker. Compare options by evidence, timing, dose, and safety before...

## Optional
- [XML sitemap](https://supplementexplained.com/sitemap_index.xml): Complete indexable URL inventory.
- [Crawler rules](https://supplementexplained.com/robots.txt): Access rules, separate from this navigation map.