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Magnesium
Not all magnesium is equal — citrate and glycinate are generally better absorbed than oxide, though which form makes sense depends on why you're taking it.
Iron
Heme iron (from animal sources) is absorbed far more efficiently than non-heme iron (from plants) — roughly 15–35% versus 2–20%, per NIH data.
Vitamin D
Vitamin D is fat-soluble, so it's absorbed best alongside a meal with some fat. Skin synthesis from sunlight also varies widely by season, latitude, and skin tone.
Protein
The baseline RDA is 0.8g per kg of body weight, but sports nutrition bodies generally recommend 1.2–2.0g/kg for people who train regularly.
Electrolytes
Mainly sodium, potassium, magnesium, and calcium — minerals that carry electrical charge and regulate fluid balance, nerve signals, and muscle contraction.
Adaptogens
Plant compounds traditionally used to help the body handle stress. Human evidence is still limited overall — strongest for ashwagandha — so treat this as an emerging area, not settled science.
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