James RodriguezRD, CSSD
Nutrition Specialist & Fitness Expert
Registered dietitian and certified strength coach with a focus on supplement science and muscle building nutrition. Former collegiate athlete turned nutrition educator. Helps thousands of people optimize their supplement routines through evidence-based guidance.
Articles by James
Glutamine Dosage for Gut Health: A Guide
Glutamine supports gut health with a recommended dosage of 5-30 grams per day, available in various supplement forms.
L-Theanine Dosage for Focus: Avoid Drowsiness
200-400mg daily of L-theanine enhances focus without causing drowsiness, with benefits amplified when combined with caffeine.
23andMe Genetics & Supplements: A Guide
Your 23andMe genetics report can guide personalized supplement choices based on nutrient absorption and health predispositions.
Loading Phases vs. Maintenance Doses in Supplements
Some supplements require a loading phase to quickly saturate muscles, followed by a maintenance dose for sustained benefits.
Optimal Berberine Dosing Guide
Optimal berberine intake involves 500-1500 mg/day, split 2-3 times, ideally 30-60 minutes before meals, tailored to individual needs.
Divided Doses: Efficacy & Safety in Supplements
Dividing doses of certain supplements can improve efficacy, safety, and adherence.
Best Times to Take Supplements for Health
Consuming certain supplements at specific times can enhance sleep quality and energy levels, aligning with the body's circadian rhythm.
Avoid These Food Combos for Better Health
Certain foods and supplements should not be consumed together due to interactions that can hinder nutrient absorption or pose health risks.
Melatonin Dosage Guide for Sleep
Effective melatonin doses for adults range from 0.5 mg to 3 mg, with variations for children and older adults and consideration of potential side effects and medication interactions.
Gradual Dosage Increases: Essential Guide
Gradual dosage increases can enhance the tolerability and effectiveness of certain ingredients like probiotics and caffeine.
Timing Matters: Maximizing Ingredient Efficacy
The effectiveness of ingredients across various fields can be significantly enhanced by optimizing the timing of their use.
Cycling Supplements: What to Cycle & Why
Cycling supplements is crucial for efficacy and safety, particularly with nootropics and performance enhancers.
Best Practices for Fat-Soluble Vitamin Intake
Fat-soluble vitamins are best absorbed when consumed with dietary fats, enhancing their health benefits.
Empty Stomach Supplements: What Works Best
Certain water-soluble vitamins and minerals are more effectively absorbed when consumed on an empty stomach.
Best Time to Take Probiotics with Antibiotics
Wait 2-3 hours after antibiotics to take probiotics to avoid reducing their effectiveness.
Maximize Supplement Absorption: Timing Tips
Timing supplements around meals and exercise can significantly enhance their absorption and effectiveness.
Best Time to Take Caffeine for Workouts
Consume caffeine 60 minutes before workouts at 3-6 mg/kg body weight for peak performance.
Personalized Supplements for Alzheimer’s Prevention at 75+
Personalized nutritional supplements can significantly enhance Alzheimer's prevention strategies in elderly individuals, especially those with a family history.
B12 for Vegetarians: Shots vs. Sublingual Tablets
B12 shots have higher absorption rates than sublingual tablets, but both are effective for vegetarians.
Magnesium Timing & Dosage for Sleep & Workouts
Magnesium helps improve sleep and workout recovery when taken in recommended doses of 310-420 mg/day.
Personalized Probiotic Apps: Tailoring Gut Health
Yes, some apps analyze gut microbiome tests to offer personalized probiotic recommendations.
Best Time to Take Magnesium Glycinate for Sleep & Fitness
Taking magnesium glycinate in the evening is ideal for sleep benefits and can enhance workout performance when taken as part of a daily supplementation routine.
Optimal Melatonin Dose & Timing for Sleep 2025
The optimal melatonin dose for sleep varies by individual, with intake recommended 30-60 minutes before bedtime.
Probiotic Dosing for Bloating Relief
The correct probiotic dosing for bloating varies by strain and individual, usually showing effects within weeks.
Cycling High-Dose Niacin: Minimize Risks & Flushing
Cycling high-dose niacin involves varying doses to balance benefits with flushing and liver safety, with a 2g daily limit advised.
Best Time to Take Caffeine Pills for Workouts
Consume caffeine pills 45-60 minutes before workouts for maximum performance benefits.
AI in Supplement Plans: Is It Reliable?
AI personalization platforms for supplements offer tailored advice with high consumer satisfaction, despite facing certain limitations.
Best Zinc Intake for Immune Boost: 2025 Flu Season Guide
To best utilize zinc for immune support during the flu season, consider timing, dietary allowances, and food interactions.
Berberine & Metformin Dosing Guide for Diabetes
Combining berberine with metformin can significantly improve glycemic control in type 2 diabetes patients.
Genetic Testing for Tailored Supplement Plans
Genetic testing offers personalized insights into nutritional needs, guiding tailored supplement recommendations.
Probiotic Cycling Post-Antibiotics: A 2025 Guide
In 2025, it's advised to cycle probiotics for at least 2 weeks post-antibiotics, focusing on strains like Lactobacillus rhamnosus GG.
Unlocking Personalized Nutrition: The Role of 23andMe
23andMe results can significantly tailor supplement recommendations through genetic-based insights, enhancing personalized nutrition.
Cycling Berberine: Avoid Tolerance, Maximize Benefits
Cycling berberine can help prevent tolerance and enhance its metabolic and cardiovascular benefits.
Optimal Supplement Timing for Max Absorption
Optimizing supplement intake around meals and exercise significantly enhances their absorption and effectiveness.
Beta-Alanine Dosage for 800m Success
For 800m runners, 4-6 grams of beta-alanine daily for 2-4 weeks is recommended for peak performance.
Cycling Caffeine Supplements for Athletes 2025 Guide
Cycling caffeine supplements can enhance performance while minimizing risks of dependency and withdrawal for athletes.
Magnesium & Zinc Together at Night: Benefits & Dosages
Yes, taking magnesium and zinc together at night can enhance sleep quality and immune function, when adhering to recommended dosages.
Cycling Testosterone Boosters: 2025 Guide
Safely cycling testosterone boosters involves an 8-12 week cycle with a 4-week break, under healthcare guidance.
Beta-Alanine Dosage: Pre-Workout Timing
The optimal dosage of beta-alanine is 4-6 grams per day, taken in smaller doses throughout the day to enhance workout performance and reduce side effects.
Caffeine & L-Theanine Stack: Boost Your Study Sessions
Caffeine and L-Theanine together improve focus and reduce stress, with a recommended 100mg:200mg ratio for cognitive benefits.
Boost Iron Absorption: Diet & Vitamin C Tips
Optimize iron absorption by taking iron with Vitamin C, on an empty stomach, and following best practices for supplementation.
Racetam Cycling Guide: Best Practices & Schedules
Cycling racetams is recommended to prevent tolerance and reduce side effects, with schedules varying by individual needs.
Optimal Caffeine & L-Theanine Stack for Focus
For enhanced cognitive performance, a 1:2 caffeine to L-theanine ratio, taken in the morning or early afternoon, is optimal.
Avoid Paresthesia: Beta-Alanine & Pre-Workout Guide
To avoid paresthesia, combine beta-alanine with pre-workout in smaller, spread out doses and consider sustained-release options.
2025 Guide to Personalized Prenatal Supplements
Personalized prenatal supplements in 2025 focus on omega-3s, choline, probiotics, iodine, vitamin D, and calcium, tailored to individual health needs.
Top Apps for Personalized Supplement Stacks
Personalizing supplement stacks through apps based on bloodwork or DNA can significantly improve health outcomes.
Fish Oil Timing: Maximize Workout & Meal Benefits
Taking fish oil close to workout times and with fatty meals optimizes recovery and absorption.
Genetic Tests & Vitamin Needs: A 2025 Outlook
Genetic testing, including 23andMe, can significantly impact personalized vitamin recommendations by 2025, based on individual genetic makeup.
2025 Guide: Supplements for Pregnant Vegetarians
Pregnant vegetarians in 2025 need supplements like vitamin B12, iron, and omega-3 to avoid nutritional deficiencies.
Track Supplements with Apple Health & Android Apps
Mobile apps, including Apple Health, significantly enhance medication adherence by offering tracking and reminder features.
Genetics-Based Supplement Guides 2025
Personalized nutrition platforms using genetic information to recommend supplements are growing, with key benefits and important privacy considerations.
Optimize Focus: Caffeine & L-Theanine Guide
Combining caffeine with L-theanine can enhance focus and productivity by using a 1:2 ratio, typically 100 mg of caffeine to 200 mg of L-theanine.
Best Time to Take Collagen for Optimal Results
The best time to take collagen depends on your goals: morning for skin and overall wellness, and before bed for muscle and joint recovery.
Probiotics with Antibiotics: Optimal Use Guide
Proper timing and selecting specific strains are key to maximizing probiotic benefits during and after antibiotic treatment.
Best Timing for Probiotics After Antibiotics
The best time to start taking probiotics after antibiotics is immediately upon finishing the antibiotic course, continuing for several weeks to months.
Maximize Vitamin Absorption with Fatty Meals
Consuming fat-soluble vitamins A, D, E, and K with fatty meals significantly improves their absorption and effectiveness.
Marathon Recovery: Personalized Supplement Guide
Personalized supplements, including protein and amino acids, significantly improve recovery for marathon runners.
Optimal Beta-Alanine Timing for Workout Boost
Take beta-alanine in smaller doses throughout the day, totaling 4-6 grams, ideally 30-45 minutes before exercise, for best results and minimal side effects.
Melatonin Timing & Safety Tips 2025
Taking melatonin 30-60 minutes before bedtime is most effective, with safety guidelines emphasizing individualized dosing.
2025 Guide to Vitamin Apps Using Blood Data
In 2025, apps analyze lab blood data with AI to offer personalized vitamin recommendations, amid privacy considerations.
Safe Caffeine Pill Cycling: Avoid Tolerance & Sleep Issues
The safest caffeine pill cycling method involves moderate consumption within FDA guidelines, avoiding late-day intake to prevent sleep disruption.
APOE4 Guide: Supplements for Alzheimer's Prevention
Individuals with a high APOE4 risk from 23andMe results should consider omega-3 fatty acids among other supplements for Alzheimer's prevention.
Genetics & Supplement Efficacy: Nutrigenomics Future
Nutrigenomics reveals how genetic variations affect supplement effectiveness, paving the way for personalized nutrition.
Quick Guide to Supplement COAs
A Certificate of Analysis (COA) verifies a supplement's quality, making it essential for informed consumer choices.
Best Time to Take Magnesium for Muscle Cramps
Taking magnesium at night may offer the best benefits for reducing muscle cramps due to enhanced muscle recovery.
Probiotic Timing & Dosage with Antibiotics
Optimal probiotic dosage and timing during antibiotic treatment supports gut health and microbial diversity.
2025 Pre-Workout Cycle Guide
The 2025 guideline recommends a specific cycling period for pre-workout stimulants to mitigate health risks and maintain efficacy.
DNA-Based Personalized Supplements in 2025
Personalized DNA-based supplements, tailored to individual genetic profiles, are set to transform health optimization by 2025.
Top DNA-Based Supplement Apps 2023
Apps offering personalized supplement plans based on DNA or blood tests are transforming precision medicine, with varying costs and effectiveness.
Top Apps for Custom Supplement Stacks from Blood Tests
Personalized supplement stacks based on blood tests are effective in tailoring nutrition to individual needs.
Melatonin Dosage for Jet Lag & Sleep in 2025
In 2025, melatonin dosage for jet lag ranges from 0.5 to 5 mg, differing from sleep onset dosages of 1 to 3 mg, with timing personalized for individual needs.
Best Time to Take Probiotics: Maximize Benefits
Taking probiotics with fatty meals or before bed, and alongside antibiotics, can enhance their efficacy and benefits.
Top Platforms for Microbiome-Based Supplements
Platforms that personalize supplements based on microbiome results offer tailored health solutions, with benefits backed by research.
Caffeine & L-Theanine Stack: Optimal Pre-Workout Guide
The optimal caffeine to L-theanine ratio for workouts is 1:2, enhancing focus and energy with minimal side effects.
AI in 2025: Personalized Supplement Recommendations
In 2025, AI tools analyze genetics and wearable device data to offer highly personalized supplement recommendations.
How Gene Variants Affect Supplement Needs
Genetic variations significantly impact the need for dietary supplements by affecting nutrient absorption and metabolism.
Caffeine & L-Theanine Stack: Dosage for Study Boost
Stacking caffeine with L-theanine enhances cognitive performance, with a recommended 1:2 ratio for optimal effects and minimal side effects.
Best Time & Dosage for Probiotics: Maximize Benefits
Taking probiotics with meals or 30 minutes before, and adhering to specific dosages, can significantly enhance their effectiveness.
Taking Supplements With Meals: Why and Which Ones?
For optimal absorption, certain supplements, especially fat-soluble vitamins and minerals, should be taken with meals.
Optimal Supplement Schedule for Healthy Adults
A tailored approach to supplement intake, considering individual needs, enhances health benefits for adults.
Cycling Caffeine: Preventing Tolerance
Cycling caffeine intake involves taking regular breaks to prevent tolerance and maintain its effectiveness.
Best Practices for Taking Supplements with Food
Certain supplements, especially fat-soluble vitamins, are best taken with food to enhance absorption and reduce stomach discomfort.
DNA-Based Supplement Packs: A Custom Health Guide
Personalized supplement packs tailored to your DNA and lifestyle offer a customized approach to health and wellness.
2025 Guide to Personalized Supplements for Adults
Personalized supplements, tailored by age and sex, offer significant health benefits for adults, backed by scientific evidence.
Cycling Thermogenic Fat Burners Safely
Cycling thermogenic fat burners for 4-8 weeks is recommended to avoid tolerance and maximize effectiveness.
APOE4 & Brain Health Supplements: 2025 Guide
APOE4 carriers need personalized supplement strategies to mitigate cognitive decline risks effectively.
Safe Nootropic Stacking for Focus
Stacking nootropics can improve focus if done safely, considering dosages and sleep impact.
2025 Guide to Personalized Supplement Plans
Personalized supplement plans in 2025 leverage genetics and CGM data for tailored nutrition, with varied costs and services.
MTHFR Variants & B-Vitamin Absorption
MTHFR variants alter B-vitamin processing, necessitating specific supplement forms for optimal health.
DNA-Based Supplements: Necessity & Benefits by 2025
Personalized supplement plans based on DNA or blood tests offer significant health benefits, tailored to individual genetic profiles by 2025.
Best Time to Take Magnesium for Sleep & Muscle Recovery
Taking magnesium in the evening is best for sleep and post-exercise recovery.
DNA-Based Supplement Guide: Tailored Nutrition
DNA testing identifies genetic variations to recommend personalized supplements, enhancing health outcomes.
Probiotics & Antibiotics: Best Timing for Effectiveness
Taking probiotics a few hours after antibiotics can help maintain gut health and reduce side effects like diarrhea.
Caffeine & L-Theanine Stack for Gym: Dosage & Safety
Stacking caffeine with L-theanine can enhance workout focus and performance, with a recommended 1:2 ratio for optimal benefits and safety.
APOE4 Supplements Guide 2025: Brain Health Focus
Individuals with the APOE4 gene variant may benefit from tailored supplement strategies for brain health, especially omega-3 fatty acids, in 2025.
Optimal Protein Timing for Muscle Gain
The optimal timing for protein intake around workouts is crucial for muscle growth, with a focus on total daily intake and protein type.
Caffeine & L-Theanine Stack for Workouts
Combining caffeine and L-theanine optimizes workout performance by improving focus and energy without crashes.
Personalized Supplement Plans: Your Guide
Platforms such as InsideTracker, 23andMe, and Viome offer personalized nutrition plans based on genetic, blood, and microbiome data.
Optimal Cycling for Dopamine Supplements
Cycling dopamine-support supplements every 3-4 weeks is essential to prevent tolerance and ensure long-term effectiveness.
Optimal Fish Oil Absorption: Timing & Methods
Taking fish oil with meals, especially fatty ones, and at specific times can enhance its absorption and efficacy.
Best Time to Take Probiotics: Meal & Antibiotic Guide
The best time to take probiotics is during or right after a meal and at least 2 hours after antibiotics to ensure maximum survival and effectiveness.
Melatonin Dosage for Shift Workers: Jet Lag Guide 2025
Melatonin, when dosed correctly, can significantly alleviate jet lag symptoms in shift workers, with doses ranging from 0.5 to 5 mg.
Optimal Timing for Pre-Workout Before Fasted Cardio
Taking pre-workout supplements 30-60 minutes before fasted cardio optimizes performance and metabolism.
How Genetics Shape Your Supplement Needs
Genetic variations significantly influence how individuals absorb, metabolize, and benefit from nutrients, highlighting the importance of personalized supplements.
Best Time to Take Probiotics: Meals & Antibiotics Guide
Taking probiotics within 30 minutes before meals or during meals enhances their effectiveness, especially when managing antibiotic use.
Melatonin Dosing for Shift Workers: Jet Lag Guide 2025
Melatonin, in doses ranging from 0.5 to 5 mg, effectively reduces jet lag for travelers with shift work schedules.
Pre-Workout Timing for Fasted Cardio: Maximize Benefits
The ideal timing for pre-workout supplementation before fasted cardio is 15-30 minutes to maximize benefits and minimize risks.
How Genetics Affect Your Supplement Needs
Genetic variations significantly influence nutrient absorption and metabolism, making personalized nutrition essential.
Probiotics & Antibiotics: Timing for Gut Health
Take probiotics 2-3 hours after antibiotics to support gut health, as recommended by CDC and WHO.
Best Time to Take Magnesium for Sleep & Recovery
Taking magnesium in the evening can enhance sleep quality, while post-workout supplementation aids muscle recovery.
APOE4 Genotype: Dietary Supplements Guide
APOE4 carriers may need specific supplements like omega-3s and vitamin E to mitigate health risks.
2025 DNA-Based Supplement Customization Guide
By 2025, personalization platforms will customize supplements based on DNA or blood biomarkers, revolutionizing personalized nutrition.
Berberine Timing & Diabetes: 2025 Guidelines
In 2025, diabetics should take berberine close to meal times and carefully manage its interaction with glucose medications for optimal blood sugar control.
Pre-Run Supplementation: B12, Caffeine, Rhodiola Guide
Combining B12, caffeine, and rhodiola enhances running performance when taken in proper dosages and timing.
Top Personalized Supplement Platforms 2025
Personalized supplements based on blood tests are revolutionizing health outcomes, with several platforms leading the charge in 2025.
Best Time for Magnesium to Stop Muscle Cramps
Taking magnesium at night can prevent nocturnal leg cramps and before workouts to reduce soreness, within the RDA guidelines.
Genetic-Based Supplements for Athletes 2025
Genetic testing will revolutionize personalized supplements for elite athletes in 2025, enhancing performance and recovery.
Ideal Fish Oil Dose for Inflammation
The ideal daily fish oil dosage for reducing inflammation is 250-500 mg of EPA and DHA.
Best Time to Chew Caffeine Gum for Workout Boost
Chew caffeine gum 5-10 minutes before exercise for the best performance boost.
Stacking Protein & BCAAs: Calorie Deficit Benefits
Stacking protein powder with BCAAs enhances muscle recovery and growth, especially beneficial during a calorie deficit.
Top Apps for Personalized Vitamins: 2025 Blood Test Guide
Apps now offer personalized multivitamin packs based on 2025 blood tests, revolutionizing how we approach nutrition.
Nootropics Cycling Guide: L-Theanine & Alpha-GPC
Cycling nootropics such as L-theanine and alpha-GPC typically involves 2 weeks on followed by 1 week off to optimize cognitive benefits and minimize side effects.
Caffeine Cycle Guide for Athletes
A 2-week on, 1-week off caffeine cycle is recommended to prevent tolerance and maintain its athletic performance benefits.
Genetic Testing for Supplements: 2025 Outlook
Genetic testing holds the key to highly personalized nutrition by 2025, but faces challenges in accuracy, cost, and ethics.
DNA-Based Supplement Recommendations 2025
In 2025, DNA analysis for supplement recommendations offers tailored health benefits, with attention to privacy and accuracy.
Probiotics & Antibiotics: Optimal Timing Guide
Take probiotics a few hours after antibiotics to help restore gut balance and minimize risks.
Link Supplement Tracker to Apple Health & Google Fit
Linking a supplement tracker with Apple Health or Google Fit streamlines nutritional tracking and offers comprehensive health insights.
Optimal Supplement Cycling Strategies Explained
Supplement cycling is crucial for optimizing effectiveness and minimizing risks, with specific guidelines for creatine, stimulants, and nootropics.
Top Apps for Personalized Workout Supplement Plans
Personalized supplement stacking apps enhance workout efficiency through evidence-based, tailored nutritional planning.
Optimal Supplement Timing for Fitness Gains
Timing your supplement intake around meals and workouts can significantly enhance absorption and fitness results.
Scan for Allergens in Supplements: A Guide
Scanning technologies offer a promising tool for detecting allergens in supplements, with varying degrees of accuracy.
Customize Your Supplements: Age & Genetics Guide
Personalizing supplements based on age and genetics ensures optimal health benefits and safety, guided by nutrigenomics and age-specific nutritional needs.
Maximizing Probiotics with Antibiotics: A Guide
Taking specific probiotics during and after antibiotic treatment can boost efficacy, reduce resistance, and prevent side effects.
Maximizing Vitamin Absorption: Fat-Soluble Vitamins & Meals
Taking fat-soluble vitamins with meals containing dietary fats significantly boosts their absorption.
Melatonin Dosage for Sleep: 2025 Guidelines
Start with 0.5-5 mg of melatonin 30-60 minutes before sleep, adjusting as necessary, for improved sleep quality.
Caffeine & L-Theanine for Study: Sleep Impact
Caffeine and L-theanine can enhance cognitive functions without impairing sleep if taken in a 1:2 ratio and timed correctly.
Best Magnesium Timing & Dose Post-HIIT
For optimal recovery after HIIT, aim for 300-400 mg of magnesium, taken within an hour post-workout.
Tailoring Supplements to Your Genes: A Guide
Genetic testing provides personalized insights into nutritional needs, guiding supplement choices for improved health.
Custom Supplements for Active 50+ Individuals
Customized protein and joint supplements significantly benefit active individuals over 50 by improving muscle function and joint health.
Best Time to Take Magnesium: Sleep & Cramps Guide
For sleep improvements, take magnesium at night; for cramps, morning or as needed based on individual health goals.
DNA-Based Supplement Guide: Tailor Your Nutrition
Personalized nutrition, tailored to your genetic makeup, can optimize your health and dietary supplements.