Reading

Supplement research, in plain English.

We read the studies behind vitamins, minerals and botanicals, then write them up in words you can hold onto before coffee. Short, friendly, and occasionally about elderberry on a long-haul flight.

GuideThe hub

Eating and supplementing well on GLP-1 medications

Protein, fibre, electrolytes, and the nutrients that slip when a GLP-1 shrinks your appetite. Every piece in this cluster links back here.

Read it

Reference13 pages

Every ingredient, and what the research shows

One page per active across the range: the form, the dose the studies used, what they found, and who should be careful.

Read it

Data32 foods

Protein per 100 calories, ranked

A sortable table built for the weeks when a normal portion feels enormous, with every figure traced to its USDA record.

Sort it

Free7 calculators

Protein, fibre, water, %DV and a label reader

No sign-up, and the working is on the page so you can check the arithmetic rather than take it on trust.

Work it out

If you are on a GLP-1.

Research6 min read

Weight regain after stopping Ozempic

Most people regain weight after stopping Ozempic, and the amount is often proportional to the original loss. Here is what research found and what helps.

Read it

Research7 min read

Sugar cravings on GLP-1 medications

GLP-1 medications often quiet sugar cravings, but some people still notice them late in the day. Here is what the research says about cravings

Read it

Research6 min read

Insomnia on semaglutide: what to know

A warm, practical guide to insomnia on semaglutide, what the research does and does not show, and what to raise with your prescriber.

Read it

Research6 min read

How to eat enough on GLP-1 medications

Eating enough on GLP-1 medications takes small portions, protein first, and a plan for the days when food feels like a chore. Here is what helps.

Read it

Research6 min read

Is creatine safe to take with Ozempic?

Creatine is generally considered safe alongside Ozempic, though research on the combination is still early and your clinician should weigh in first.

Read it

Research5 min read

How many calories on semaglutide?

A warm, plain guide to how many calories you need on semaglutide, plus protein targets, signs of undereating, and simple foods for low-appetite days.

Read it

Research6 min read

Food aversion on GLP-1 medications

Why foods you loved can stop appealing on GLP-1 medications, what the research actually says, and simple ways to keep eating until your appetite settles.

Read it

Research5 min read

Dry skin while on Wegovy

Dry skin while on Wegovy is common and manageable. Learn why it happens, what nutrients help, and simple daily habits to support your skin barrier.

Read it

Research6 min read

Brittle nails on GLP-1 medications

Brittle nails on GLP-1 medications are not a listed side effect, but weight loss can affect skin and hair; here is what to eat and when to call your clinician.

Read it

Research6 min read

Ozempic and electrolyte imbalance symptoms

Learn the electrolyte imbalance symptoms people report with Ozempic, what the research says about magnesium and potassium, and when to call your clinic.

Read it

Research7 min read

Fiber supplement on Ozempic: what to know

A fiber supplement can help with constipation on Ozempic, but timing matters. Here is how to pick one, start low, and keep it from getting in the way of your medicine.

Read it

Research5 min read

Hair loss on Mounjaro: what to take

Hair shedding is a common side effect of tirzepatide. Here are the nutrients and steps that help, plus when to ask about minoxidil.

Read it

Research6 min read

Magnesium citrate or oxide for constipation

Magnesium citrate is usually gentler than oxide for constipation; here is how to choose, the right dose and stay safe, especially on GLP-1 medications.

Read it

Research5 min read

How to fix constipation on Ozempic

Constipation is a common side effect of Ozempic and other GLP-1 medications. Here are evidence-backed steps to ease it safely, from diet adjustments to lifestyle changes.

Read it

Research6 min read

Best electrolytes for GLP-1: what to look for

GLP-1 medications like semaglutide and tirzepatide can raise risk of electrolyte loss from nausea and vomiting. Learn what to prioritize and how to get enough.

Read it

Research5 min read

Can GLP-1 medications cause vitamin deficiency?

GLP-1 medications like Ozempic and Mounjaro can lead to lower nutrient intake and absorption, raising risk of deficiencies in key vitamins and minerals.

Read it

Research6 min read

Why am I losing hair on Mounjaro?

Hair shedding on Mounjaro is usually telogen effluvium from fast weight loss and thin intake, not the drug attacking follicles. What it looks like and what helps.

Read it

Research12 min read

What to eat on Wegovy to avoid muscle loss

A practical guide to protein, resistance training and the nutrients that get squeezed when you eat less on semaglutide, with amounts and sources.

Read it

Research6 min read

Does Ozempic deplete B12? What we know

Semaglutide has not been shown to deplete vitamin B12, but eating much less can shrink your intake. Here is what the research says and what to watch.

Read it

Guide4 min read

Eating less on a GLP-1? What runs low first

Appetite drops, portions shrink, and the multivitamin you took with breakfast may no longer cut it. Which vitamins people run low on during GLP-1 use, why absorption shifts, and what a single daily habit can sensibly cover.

Read it

Ingredients, forms and doses.

Research6 min read

Berberine side effects on the stomach

Berberine can cause nausea, cramps, constipation or diarrhea. Learn the typical doses, why it happens and how to take it kindly.

Read it

Research5 min read

Berberine and weight: what the pooled trials found

Pooled trials put berberine at a kilo or two of weight change, with a smaller waist and better blood sugar markers in people with type 2 diabetes.

Read it

Research5 min read

Tongkat ali vs ashwagandha

Tongkat ali and ashwagandha both show up in testosterone research with modest, mixed results; here is what the studies actually say about each one.

Read it

Research6 min read

Should you take quercetin with food?

Quercetin absorbs better with food, especially a meal containing fat. Here is what the research says about timing, dose, and daily safety.

Read it

Research6 min read

Should you take creatine on rest days?

Yes, take creatine on rest days to keep muscle stores steady. Learn the daily dose, timing questions, and what the research says about recovery.

Read it

Research6 min read

NAD+ supplement vs NMN

NAD+ and NMN are related but not the same. Here is what the research says about each, how they differ, and what to look for on the label.

Read it

Research5 min read

Maritime pine bark extract evidence

A plain read of the trials behind maritime pine bark extract, from gum inflammation to blood sugar, blood pressure and cholesterol.

Read it

Research7 min read

Magnesium glycinate for sleep evidence

A plain look at what studies show about magnesium glycinate and sleep, including doses, limits, and what the evidence does not settle.

Read it

Research5 min read

Is shilajit safe heavy metals?

Shilajit can contain lead, arsenic, cadmium, and mercury. Safety depends on the source and testing, so ask for the certificate of analysis before you buy.

Read it

Research6 min read

Is a creatine loading phase necessary?

A creatine loading phase is not required to reach muscle saturation, but it can speed up the process by a few days if you tolerate it well.

Read it

Research6 min read

How much melatonin is too much?

Melatonin is generally safe, but there are limits. Here is what the research and the NHS say about high doses and when to ask for help.

Read it

Research5 min read

How much magnesium glycinate before bed?

A plain answer on how much magnesium glycinate to take before bed, what the dose means, and how to read a label without a magnifying glass.

Read it

Research6 min read

How long does bacopa monnieri take to work?

Bacopa monnieri usually needs weeks, not days. Here is what the research says about timelines, doses, and what to expect from your first bottle.

Read it

Research6 min read

How long does ashwagandha take to work?

Ashwagandha may take several weeks to ease stress and improve sleep, depending on the dose and what you are hoping it will do.

Read it

Research6 min read

Does oral NAD+ get absorbed?

Yes, oral NAD+ precursors get absorbed and raise blood NAD+ in people; here are the human trials, the doses used, and what we do not know yet.

Read it

Research6 min read

Does chamomile actually help you sleep?

Chamomile may gently improve sleep quality and reduce awakenings, but it does not reliably lengthen total sleep time or daytime energy, reviews suggest.

Read it

Research5 min read

Can you take magnesium glycinate every day?

Yes, you can take magnesium glycinate daily, but kidney health, drug timing, and total dose matter. Here is how to do it safely.

Read it

Research6 min read

Best time to take berberine: before or after meals

Take berberine with a meal to reduce stomach upset, ideally before eating or right at the start of a meal, based on current timing guidance.

Read it

Guide4 min read

Methylcobalamin vs cyanocobalamin: which is better

Cyanocobalamin is stable, cheap, and used in most of the research. Methylcobalamin is already active. For topping up a dietary gap, the evidence that one beats the other is thinner than the internet suggests.

Read it

Guide5 min read

Magnesium oxide vs citrate vs glycinate: which form

Magnesium oxide is poorly absorbed but draws water into the bowel. Citrate is better absorbed. Glycinate is the gentlest. What each form actually does differently.

Read it

Guide5 min read

Ferrous bisglycinate vs ferrous sulfate

Ferrous sulfate is the cheapest and best-studied and the most likely to cause constipation and nausea. Ferrous bisglycinate is a chelate that trades a little elemental iron for much better tolerability.

Read it

Guide4 min read

NMN vs NR and the 500 mg question

The NAD precursor people actually mean when they say longevity supplement. How NMN relates to NR and NAD+, what 99.9% purity implies, and why we chose 500 mg in one capsule.

Read it

Guide3 min read

Methylated B12, folate and B6: when form matters

Why methylcobalamin, L-5-MTHF-Ca and P5P instead of cyanocobalamin, folic acid and plain B6. Active forms, homocysteine, and the MTHFR story plainly told.

Read it

Guide2 min read

Magnesium plus zinc: why the pair matters

Why 200 mg magnesium oxide/citrate with 20 mg zinc bisglycinate behaves differently as a pair than as singles. The blood sugar and steady-energy angle, and why we put them together in Keel.

Read it

Guide3 min read

LactoSpore®: spore probiotic vs gummy

Why Keel uses 166 mg Bacillus coagulans as a spore, it actually arrives. How gummies, yoghurt cultures and the spore differ, and why daily survivability is the job.

Read it

Guide3 min read

Ferrous bisglycinate: the iron that is gentle

Why Keel uses 18 mg ferrous bisglycinate plus 5 mg BioPerine rather than a cheap oxide. What black stool actually means, why with food, and when to check ferritin instead of guessing.

Read it

Guide2 min read

Ginger and peppermint when appetite shifts

Why 5% gingerols and peppermint leaf sit in a digestive habit that is meant for appetite-shift weeks. How each supports nausea, comfort and motility at a sensible daily dose.

Read it

Guide3 min read

Ashwagandha at 5% withanolides: dose and limits

What 5% withanolides on an Ashwagandha root label actually means, the doses the trials used, and why Keel keeps it at a calm, non-sedating level.

Read it

Evidence4 min read

Elderberry went on holiday: the flight trial

A randomised trial gave 312 long haul air travellers elderberry extract or a placebo. The same number got sick. The interesting part is what happened to the ones who did.

Read it

Evidence4 min read

Why zinc lozenge studies miss your capsule

The well-known zinc research used 80 to 207 mg a day in lozenges that dissolve in your throat. A daily capsule is around 11 mg and you swallow it. Here is the dose, the route, and the job each one does.

Read it

Evidence4 min read

Vitamin D in winter: the quiet overachiever

Vitamin D has the strongest evidence of anything in the bottle, and it is not close. What 25 trials and 11,000 people showed about winter dosing, and why daily beats a single big dose.

Read it

Guide4 min read

How to read a supplement label

How to read a supplement label in ninety seconds: serving sizes, % Daily Value, ingredient forms, and where the useful numbers live.

Read it

Evidence4 min read

Does vitamin C actually prevent colds?

What the big Cochrane review found about vitamin C and colds, the one group where the answer changes, and why there are 180 mg of it in Moat.

Read it

Watching

Four short things worth watching.

Little explainers from Cleveland Clinic about the vitamins and minerals we use, all of them under three minutes. Nice with a cup of tea, and quicker than reading us.

Vitamin D

Warning Signs of Vitamin D Deficiency

Cleveland Clinic

Two minutes on what running low on vitamin D actually feels like. Useful before you buy anything, ours included, and your doctor can settle it with one blood test.