Vitamins & Minerals
Micronutrient adequacy, deficiency epidemiology, sodium, sugar, and supplementation evidence.
micronutrientsVitamin K2 and the Modern Diet Gap: What Calcium Goes Looking For
Vitamin K1 is widely available in leafy greens. Vitamin K2 has different metabolism, different functions, and a much narrower distribution in modern food supplies. The distinction matters for cardiovascular and bone health in ways that population-level recommendations have only recently begun to acknowledge.
micronutrientsCholine: The Essential Nutrient Almost No One Tracks
Choline was formally classified as essential by the National Academies in 1998, yet it is absent from most nutrition labels and most dietary tracking apps. Roughly 90% of American adults consume below the Adequate Intake — a gap with measurable consequences for liver, brain, and pregnancy outcomes.
micronutrientsThe Iron Paradox: Anemia and Overload in the Same Population
Iron deficiency is the most common nutritional deficiency in the world. Iron overload is a common preventable cause of organ damage in adults over 50. The same nutrient produces both problems, often within the same family, and the recommendations for each contradict each other.
micronutrientsThe Eight-Glass Hydration Rule Has No Source
The most repeated piece of nutrition advice in modern wellness has no identified scientific origin. The actual hydration recommendations from authoritative bodies look quite different, and they account for sources that the eight-glass rule ignores entirely.
micronutrientsMagnesium: The Quiet Deficiency Behind Cramps, Sleep, and Mood
The serum magnesium test almost always comes back normal. The intake data almost never does. The gap between what a blood draw measures and what the diet delivers explains why magnesium has become the most commonly recommended supplement in clinical nutrition — and why the recommendation keeps being necessary.
micronutrientsSugar vs Added Sugar: What Your Body Actually Responds To
A gram of sugar from a strawberry and a gram of sugar from a soft drink are chemically similar but metabolically different. The distinction lies not in the molecule but in the delivery system.
micronutrientsVitamin D Deficiency: The Most Common Nutritional Gap in 2026
An estimated one billion people worldwide have inadequate vitamin D levels. The reasons are structural — modern lifestyles, latitude, skin pigmentation — and the solutions are simpler than the supplement industry suggests.
micronutrientsSodium and Blood Pressure: The Relationship Is More Complex Than You Think
The advice to cut salt is universal. The evidence behind it is not. Individual genetics, potassium intake, and metabolic context all shape how sodium actually affects your blood pressure.