Pragma Journal
The big number on a fish oil bottle usually isn't the one that matters. Here's what to read instead, and what the guidance actually says about dose.
Whitney Brooke Isola, MBA, RDN · · 2 min read
The stress and sleep evidence is real but thin. The liver injury signal is the part the gummy aisle doesn't mention, and it changes who should take it.
Whitney Brooke Isola, MBA, RDN · · 2 min read
Vitamin D gets calcium absorbed. K2 helps direct where it goes. Most D3 supplements don't include it, and most Western diets are short.
Samantha Peebles, DCN, RDN · · 2 min read
The evidence that biotin grows hair is thin. The evidence that high-dose biotin distorts lab results, including troponin, is not.
Whitney Brooke Isola, MBA, RDN · · 2 min read
Melatonin shifts your body clock rather than sedating you. Well supported for jet lag, and not recommended by guidelines for chronic insomnia.
Whitney Brooke Isola, MBA, RDN · · 2 min read
Two decades on the pill leaves a predictable micronutrient signature: B2, B6, B9, B12, plus magnesium, zinc, and selenium. Here's the evidence, the mechanism, and a practical Phase 0 plan. Not a reason to stop; a reason to know.
Whitney Brooke Isola, MBA, RDN · · 6 min read
Four checks: serving size, nutrient form, third-party seal, and the proprietary-blend trap. They tell you most of what you need to know before you buy.
Samantha Peebles, DCN, RDN · · 2 min read
Most women's multivitamins fail on three predictable things: the wrong nutrient forms, doses too low to matter, and iron that fights its own formula. How to read one.
Whitney Brooke Isola, MBA, RDN · · 2 min read
No, it won't make you bulky. The more interesting story is what creatine does for cognition, sleep deprivation, and recovery. Dose, timing, and the honest caveats.
Whitney Brooke Isola, MBA, RDN · · 2 min read
Modest evidence for skin and joints. Not a protein replacement. Here's what collagen actually does, what it costs, and when it earns a place in your routine.
Whitney Brooke Isola, MBA, RDN · · 2 min read
Magnesium glycinate, 200-400 mg, 30 minutes before bed. What it does for sleep, what it doesn't, and why the form on the label matters more than the brand.
Samantha Peebles, DCN, RDN · · 2 min read