Nutrition NotesB Vitamins 101: Functions, Food Sources, and Daily Requirements
Explore all eight B vitamins, their functions, best food sources, daily requirements, deficiency risks, and preferred supplement forms for optimal health.
Nutrition Notes
The latest evidence-based reporting in Nutrition Notes.
Fully-referenced deep dives, written for practitioners and the science-curious.
Nutrition NotesExplore all eight B vitamins, their functions, best food sources, daily requirements, deficiency risks, and preferred supplement forms for optimal health.
Nutrition NotesCompare types of magnesium supplements, including glycinate, malate, L-threonate, and citrate, to choose the best form for sleep, energy, and digestion.
Nutrition NotesDiscover how buffered magnesium glycinate combines chelated magnesium and magnesium oxide to support absorption, bioavailability, and digestive comfort.
Nutrition NotesDiscover how functional testing complements conventional labs by uncovering root causes of symptoms.
Nutrition NotesCoQ10 readily converts between ubiquinone and ubiquinol, and evidence suggests formulation and delivery system may matter more than which form is taken.
Nutrition NotesAllulose, a rare sugar with about 70 percent of sucrose's sweetness and minimal calories, blunted postprandial glucose and insulin spikes in trials.
Nutrition NotesHeat-treated Lactobacillus gasseri CP2305, a para-psychobiotic, shows in clinical trials that it stabilizes stress markers and supports gut bacteria.
Nutrition NotesGeranylgeraniol, an upstream precursor in CoQ10 synthesis, may help restore mitochondrial function that CoQ10 supplementation alone leaves incomplete.
Nutrition NotesIntestinal permeability lets microbial products like LPS enter circulation, driving inflammation linked to cardiovascular disease risk.
Nutrition NotesKeystone gut bacteria like Faecalibacterium prausnitzii and Akkermansia muciniphila help sustain microbial diversity and gut ecosystem stability.
Nutrition NotesMitochondrial function shapes cardiac energy production, and nutrients like CoQ10, L-carnitine, magnesium, and NAD+ precursors may support heart health.