Vitamins & Minerals guides
Vitamins & Minerals guides
Units, forms and upper limits — how to read a vitamin D, magnesium or iron label, and how to add up what you already take.
- Guides
- 22
- Products
- 5
- Avg. read
- 10 min
By product
The guides behind every product
Each vitamins & minerals product with the guides written for it — what it is, how to take it, and how it compares.
Daily Multivitamin Capsules
from $29.90
Shop the product4 guides
- Is 80 mg of Zinc Too Much? The Dose MathIs 80 mg of zinc too much? For most adults, yes: it's double the NIH's 40 mg daily limit. We run the copper math and how fast zinc stacks up.11 min read
- Why Does My Multivitamin Make Me Nauseous?A multivitamin that makes you nauseous is often a timing or stacking problem. We tie each cause to a line on our own label, from 15 mg of zinc to the meal.11 min read
- Sea Moss vs Multivitamin: Which Does Your Routine Need?Sea moss vs multivitamin, compared honestly: what each really provides, the truth about '92 minerals,' and when taking both makes sense.10 min read
- Do You Actually Need a Multivitamin?A multivitamin isn't magic and it isn't for everyone. Here's an honest, plain-English look at who it may help and how to decide.5 min read
Vitamin D3 Softgels
from $20.90
Shop the product4 guides
- Vitamin D3 vs D2: Which Form to ChooseVitamin D3 vs D2, side by side: where each form comes from, how labels name them, and why the NIH says D3 may keep blood levels up longer.11 min read
- Can You Get Enough Vitamin D From the Sun?Can you get enough vitamin D from the sun? Season, latitude, skin tone and sunscreen all shift the answer, and skin makes none through window glass.11 min read
- Vitamin D IU to mcg: Conversion ChartOur vitamin D IU to mcg chart runs from 400 to 10,000 IU with %DV, then converts our own three labels, including one we can't recommend at its dose.11 min read
- Do You Need K2 with D3? Plain D3 vs CombosDo you need K2 with D3? We run the label math on plain D3, a D3 and K2 strip and a calcium combo against the 4,000 IU adult limit for vitamin D.11 min read
2,000 IU Vitamin D3 & K2 Strips
from $29.90
Shop the product4 guides
- Vitamin K2 Foods: Natto, Chicken and MoreVitamin 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.11 min read
- Sublingual Vitamin D: Better Than Pills?Sublingual vitamin D is sold as the faster route, yet vitamin D is fat-soluble. We check the pitch and set our on-the-tongue D3 strip beside a softgel.11 min read
- Vitamin K1 vs K2: Foods, Forms and LabelsVitamin K1 vs K2 comes down to plants vs fermented foods. We also decode how labels print each form, from phytonadione to MK-7, using our own panels.11 min read
- Vitamins If You Can't Swallow PillsVitamins for people who can't swallow pills, compared: what a 100 mg strip, a gummy, a chewable and a powder can each hold, and what they add.11 min read
19mg Iron & Folate Strips
from $26.00
Shop the product4 guides
- Ferrous vs Ferric Iron: Which Form to BuyFerrous vs ferric iron: why the NIH rates ferrous higher, how much iron ferrous sulfate, fumarate and gluconate carry, and where our ferric strip fits.11 min read
- Iron Strips vs Pills: Which Format Fits?Iron strips vs pills, liquids and gummies: what each format holds, why a strip plus a tablet adds up to 84 mg, and when neither switch is worth it.11 min read
- How Much Iron Per Day? Needs by Age & SexHow much iron per day can you stack? The adult limit is 45 mg from food and supplements, and we total a 19 mg strip, a multivitamin and cereal.11 min read
- How to Take Iron Supplements: Timing, Pairings & AbsorptionHow to take iron supplements so they actually absorb: morning vs night, the empty-stomach question, vitamin C, and what to keep two hours away.10 min read
Magnesium Glycinate Capsules
from $25.90
Shop the product4 guides
- Magnesium for Sleep: How It Works, Which Form, and WhenMagnesium for sleep, honestly: what research shows, why the label's elemental number matters, which form to pick, and how to run a fair trial.7 min read
- Melatonin-Free Sleep Aids: An Honest Buying GuideAn honest guide to melatonin-free sleep aids — what magnesium glycinate, ashwagandha, and reishi actually do, and how to choose yours.11 min read
- Magnesium vs Melatonin: Which Should You Take for Sleep?Magnesium vs melatonin, explained honestly: what each one actually does, what research suggests, and how to pick the right tool for your kind of night.10 min read
- Magnesium and Ashwagandha Together?Yes, magnesium and ashwagandha are commonly taken together. Here's what each one does, how to time them, and how to build an evening wind-down stack.10 min read
More reading
More Vitamins & Minerals guides
Guide11 min read
Do I Need a Calcium Supplement? Food First
Do I need a calcium supplement? Tally your meals first: four sample food days, from dairy-heavy to no dairy and nothing fortified, show where a gap opens.
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
When to Take Calcium Supplements: 2 Rules
When to take calcium supplements: no more than 500 mg at a time, and carbonate with a meal. Here's how to fit calcium around iron and your day.
Guide11 min read
Calcium Carbonate vs Citrate: How to Pick
Calcium carbonate vs citrate: carbonate is 40% calcium and wants food, citrate is 21% and works either way. Here's the label math, using our own panel.
Guide5 min read
Building a Simple Daily Supplement Routine
A calm, practical guide to building a daily supplement routine that fits your real life — and actually sticks past the first week.
Guide5 min read
Magnesium Glycinate vs Citrate
Magnesium glycinate vs citrate, explained in plain English. Learn how each form differs so you can pick the one that fits your goals and routine.
See for yourself
Shop Vitamins & Minerals.
Every product page in this collection lists its label’s ingredient amounts per serving, so any figure a guide quotes from a label is one click away.
Shop Vitamins & Minerals