The Betterly blog
Supplement guides, in plain English
Practical guides to every ingredient we sell — what it does, how to take it, and where it fits in a routine you’ll actually keep.
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Every guide lives with the collection it belongs to — pick a goal to see all of its guides, grouped by the product they were written for.
- Protein15 guides
- Performance Essentials28 guides
- Vitamins & Minerals22 guides
- Energy Support18 guides
- Nootropics & Focus23 guides
- NAD+ & Longevity15 guides
- Mushrooms25 guides
- Adaptogens30 guides
- Sleep & Stress Relief25 guides
- Weight Support23 guides
- Greens & Superfoods30 guides
- Gut Health & Digestion32 guides
- Probiotics18 guides
- Immune Support25 guides
- Hair, Skin & Nails24 guides
- Heart & Circulation9 guides
- Bone & Joint8 guides
- Men's Health17 guides
- Targeted Support19 guides
- Shop all products104 products
15 guides
Protein
Whey, plant and the protein questions people actually ask — grams, timing, and what the label is really telling you.
Guide11 min read
When to Take Plant Protein Powder
Our tub's only timing cue is 20-30 minutes before a meal. Here's when to take plant protein powder around workouts, rest days and bedtime.
Guide11 min read
Protein Powder With Fiber: Is It Worth It?
Protein powder with fiber adds a few grams, not a day's worth. Our whey blend prints 2 g per serving, 7% of the Daily Value. Here's what that covers.
28 guides
Performance Essentials
Creatine, aminos and hydration, read honestly — what the research supports and how to run a fair trial.
Guide11 min read
L-Citrulline Capsules vs Powder & Timing
L-citrulline capsules vs powder, counted out: matching the 6 g a day in NIH-cited studies would take 42 to 53 of our capsules. Here's when to take each.
Guide11 min read
L-Citrulline and Creatine: Take Together?
Taking L-citrulline and creatine together? See what our labels hold, why creatine is the half with the evidence, and where a 400 mg capsule falls short.
22 guides
Vitamins & Minerals
Units, forms and upper limits — how to read a vitamin D, magnesium or iron label, and how to add up what you already take.
Guide11 min read
Calcium and Magnesium Together: Yes or No?
Can you take calcium and magnesium together? Federal sources set no gap or ratio, only limits. Here's the math, using our own 210 mg calcium capsule.
Guide11 min read
Vitamin K2 Foods: Natto, Chicken and More
Vitamin K2 foods, ranked with NIH numbers: 3 ounces of natto holds 850 mcg, while chicken, cheese and eggs land between 2 and 13 mcg a serving.
18 guides
Energy Support
Where steady energy actually comes from — sleep, food and training first, then the supplements that support the work.
Guide11 min read
Are Energy Powders Bad for You? Our Label
Are energy powders bad for you? The format matters less than the scoop count. We read our own label, from 200 mg of caffeine per serving to sucralose.
Guide11 min read
Does Lion's Mane Give You Energy?
Lion's mane itself adds no caffeine row to a label. So if a bottle hints that lion's mane gives you energy, check which other ingredient carries that word.
23 guides
Nootropics & Focus
Nootropics without the hype: what the categories are, what they can reasonably do, and how to start carefully.
Guide11 min read
Sublingual Turmeric: Strips vs Capsules
Sublingual turmeric, read label by label: our strip melts on the tongue with 20 mg of turmeric extract, while our capsule lists 800 mg of root powder.
Guide11 min read
Lion's Mane for Studying: What to Expect
Is lion's mane for studying worth it? No trial we found has tested it on exams or grades. Here's what small trials measured, and where a 30 mg strip fits.
15 guides
NAD+ & Longevity
NAD+, NMN and the cellular-energy story, told at research speed rather than marketing speed.
Guide11 min read
CoQ10 vs NAD+: Which One, or Both?
CoQ10 vs NAD+ side by side: where the two meet inside your mitochondria, what our 200 mg and 500 mg labels list, and whether taking both makes sense.
Guide11 min read
How Much Resveratrol Is in Red Wine?
Matching one 300 mg trans-resveratrol capsule takes about 158 liters of average red wine. See how much resveratrol is in red wine, grapes and berries.
25 guides
Mushrooms
Functional mushrooms one job at a time — what lion’s mane, chaga, cordyceps and reishi each actually do.
Guide11 min read
Lion's Mane Gummies vs Capsules: Dose Math
Lion's mane gummies vs capsules, plus drops and strips: four of our labels side by side, from 30 mg to 1,000 mg of lion's mane per serving.
Guide11 min read
Beta-Glucan Mushroom Supplements Explained
Some beta glucan mushroom supplements print polysaccharides instead. Here's why 40% polysaccharides isn't a beta-glucan figure, and what 140 mg tells you.
30 guides
Adaptogens
Adaptogens explained plainly — which herbs, what timelines, and the habits that do the heavy lifting underneath.
Guide11 min read
How Many Drops in 1 mL of Tincture?
How many drops in 1 mL of tincture? Our own labels use both 20 and 30 for the same milliliter. Here's why drop size varies and which number to trust.
Guide11 min read
Olive Leaf Extract Side Effects & Timing
Olive leaf extract side effects, beyond the leaf: what a 12-trial review found, why our blend's berberine matters, and what the label says about timing.
25 guides
Sleep & Stress Relief
Realistic wind-downs, honest ingredient reads, and the difference between supporting sleep and forcing it.
Guide11 min read
Relaxation Gummies Without THC or CBD
Relaxation gummies without THC or CBD trade hemp for reishi, L-theanine and herbs. Here's how to read the panel, and where our own gummy runs light.
Guide11 min read
5-HTP for Sleep: Does It Help, and When?
5-HTP for sleep, honestly: a federal source calls the data very limited, and our label times the 200 mg serving to a meal, not to bedtime.
23 guides
Weight Support
What metabolism support can and cannot do — honest reads of fat burners, appetite support and the habits underneath.
Guide11 min read
L-Carnitine & MCT Oil Together: How Much?
L-carnitine and MCT oil together, read off a real label: our capsule lists 25 mg of L-carnitine and 70 mg of MCT oil per 4-capsule serving.
Guide11 min read
Olive Leaf Extract vs Olive Oil Explained
Olive leaf extract vs olive oil: a tablespoon of oil is 13.5 g of fat, while our leaf capsule's panel lists a 20% oleuropein extract and no fat.
30 guides
Greens & Superfoods
Greens, reds and superfood powders — what a scoop can honestly add, and when food does it better.
Guide11 min read
Can You Mix Probiotic Powder in Hot Water?
Can you mix probiotic powder with hot water? Our reds powder label says cold water, drunk within 10 minutes. Here's what that rule does and doesn't cover.
Guide11 min read
Sea Moss Gummies vs Capsules, Compared
Sea moss gummies vs capsules: why a gummy's 1,750 mg of sea moss can mean 87.5 mg of extract, what the sugar adds, and how to compare any label.
32 guides
Gut Health & Digestion
Fiber, fermented food, and the label details that separate a useful probiotic from an expensive one.
Guide11 min read
Digestive Support Supplements: How to Pick
How to choose digestive support supplements: what psyllium, enzymes, ox bile and probiotics each do, what their labels should show, and when to skip them.
Guide11 min read
Acai Berry Capsule Benefits: The Evidence
Acai berry capsule benefits are thin on evidence, NCCIH says. Here's how to read an acai label, including ours, which lists acai in a 1,532 mg blend.
18 guides
Probiotics
CFU counts, strain codes and formats — what a probiotic label can tell you, what it leaves out, and why a bigger number is not automatically a better one.
Guide11 min read
Probiotic Capsules vs Gummies vs Strips
We compare probiotic capsules vs gummies vs strips by CFU per serving, sweeteners, water, and the 2 g to 4 g of added sugars on two gummy labels.
Guide11 min read
Single-Strain vs Multi-Strain Probiotics
We compare single strain vs multi strain probiotics on five of our labels: one organism per strip, 13 names in one capsule, and why strain codes matter.
25 guides
Immune Support
Everyday, year-round support for normal immune function — and the habits sitting underneath it.
Guide11 min read
What Is Andrographis? The King of Bitters
What is andrographis? Meet kalmegh, the bitter Ayurvedic herb, and see why our strip's 15 mg of andrographis extract is a taste, not a research dose.
Guide11 min read
Elderberry vs Echinacea: Do You Need Both?
Elderberry vs echinacea pits a tree berry against a daisy-family flower. See what NCCIH says about each and what 500 mg and 200 mg on our label mean.
24 guides
Hair, Skin & Nails
The nutrients behind healthy-looking skin, hair and nails, and an honest account of what food does better.
Guide11 min read
Collagen Latte Recipe: Hot, Iced or Mocha
A collagen latte recipe for each tub: hot or iced vanilla, a mocha and cold brew, all built on one label serving in 8 to 10 oz of liquid.
Guide11 min read
Vitamin E Supplement for Skin: Worth It?
A vitamin E supplement for skin is a nutrient you swallow, not a face oil. Here's what a 6 mg (40% DV) strip can honestly claim, and what it can't.
9 guides
Heart & Circulation
Fish oil arithmetic, CoQ10 forms, resveratrol percentages and the beetroot nitrate gap — what each label counts, and what it leaves out.
Guide11 min read
Beetroot and Citrulline Together: The Math
Beet nitrate and citrulline take separate routes to nitric oxide. We check the label math on beetroot and citrulline together against two small trials.
Guide11 min read
Beetroot Capsules Side Effects to Know
Beetroot capsules side effects, from our label (1,300 mg per 2-capsule serving): why urine can go pink or red, what oxalate means and who should ask first.
8 guides
Bone & Joint
Glucosamine salts, turmeric versus curcumin, MSM and collagen — what joint and bone labels really print, and where the evidence is thin.
Guide11 min read
MSM Supplement Benefits and Side Effects
NCCIH says research is too thin to judge MSM supplement benefits for joints. Here are the side effects it lists and the sulfur in a 300 mg serving.
Guide11 min read
Is Glucosamine Made From Shellfish?
Is glucosamine made from shellfish? Often, not always. See how to spot the source on a label with two of ours: one vegetal, one listing crab and lobster.
17 guides
Men's Health
Tongkat ali, saw palmetto, icariin and zinc, read off real labels — which names mean one plant, and which rows to total before a second bottle.
Guide11 min read
Horny Goat Weed vs Maca: Key Differences
Horny goat weed vs maca compares a leafy Epimedium extract with an Andean root food. Our combo pairs 1,000 mg of extract with just 62.5 mg of maca.
Guide11 min read
What to Look for in a Prostate Supplement
What to look for in a prostate supplement, row by row: plant parts, the 3% pygeum line, nettle leaf vs root, and why 10 mg of boron needs counting.
19 guides
Targeted Support
Iron, eye and joint support, one job per formula — what each label actually delivers, and who should check with a provider first.
Guide11 min read
Libido Strips vs Capsules: What Each Holds
Libido strips vs capsules, panel by panel: our chocolate strip lists 120 mg of actives, and each of our three libido capsules lists over 900 mg.
Guide11 min read
How to Take Black Cohosh: Timing and Tips
How to take black cohosh, label by label: ours says 2 capsules daily, preferably with meals, while two other brands' labels list 1 to 4 servings a day.
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