Health & Fitness Blog | 1st Phorm – Tagged "Supplements"

Nov 12, 2026 9 Min Read

When to take zinc, morning or night? The bottle says to take it with food, but a quick internet search tells you to take it on an empty stomach. So...

KETO PROTEIN POWDER: WHAT TO LOOK FOR

Nov 11, 2026 9 Min Read

A keto protein powder is keto-friendly when it contains very low or zero carbs and no added sugar. Everything else on the label that claims to support keto is usually...

BEST SUPPLEMENTS FOR WOMEN OVER 40

Nov 10, 2026 10 Min Read

As we age, our nutritional needs begin to shift. For women over 40, hormonal changes, a decline in muscle mass, and changes in bone health can all affect the nutrients...

CAN YOU TAKE IRON AND MAGNESIUM TOGETHER? WHAT TO KNOW ABOUT TIMING

Nov 09, 2026 9 Min Read

For most people, yes, you can take iron and magnesium together. The dose and what else you're taking your iron with might matter more than whether you’re taking those two...

DO CREATINE GUMMIES WORK?

Nov 02, 2026 10 Min Read

While there’s no question that creatine is one of the most useful, research-backed supplements, there is one question worth asking: Do creatine gummies work as effectively as the powdered version? ...

HOW MUCH IS A SCOOP OF PROTEIN POWDER? (AND WHY IT VARIES)

Oct 29, 2026 10 Min Read

How much is a scoop of protein powder? By weight, usually 25 to 35 grams, though this can vary by product. However, the weight of that scoop doesn’t equate to...

PROTEIN POWDER FOR WEIGHT LOSS: WHAT WOMEN SHOULD KNOW

Oct 28, 2026 15 Min Read

I see it all too often with the women I work with: skipping breakfast, grabbing a salad for lunch, starving by 3 p.m., and wondering whether to use protein powder...

BEST PROTEIN POWDER FOR MEN: HOW TO ACTUALLY CHOOSE

Oct 26, 2026

There's no best protein powder for men in the way the label implies. Protein powder isn't formulated by sex, and what separates a good one from a bad one is...

PRE WORKOUT FOR BEGINNERS: HOW TO START WITHOUT THE JITTERS

Oct 23, 2026

Pre-workout for beginners often goes like this: it’s before 6:00 a.m., you’re standing in the kitchen with a tub someone recommended, and you’re wondering, “Do I actually take a whole...

DOES MAGNESIUM MAKE YOU PEE?

Oct 23, 2026 9 Min Read

If you’ve recently started taking magnesium and noticed you’re peeing more often, you may be wondering: Does magnesium make you pee? While magnesium can affect your bowel movements, it isn’t...

BEST SLEEP SUPPLEMENTS: WHAT WORKS, WHAT DOESN’T, AND HOW TO CHOOSE

Oct 22, 2026 17 Min Read

Just when you thought you’d finally cracked the code to a good night’s rest, it’s 1 a.m., and you’re still wide awake, wired, and wondering whether the best sleep supplements...

DO FAT BURNERS WORK? AN HONEST LOOK AT THE EVIDENCE

Oct 22, 2026 14 Min Read

Do fat burners work? Sort of, but not the way some labels imply. Stroll into any supplement store, and you’ll find shelves stocked with products promising to do the hard...

APIGENIN SUPPLEMENT BENEFITS

Oct 22, 2026 10 Min Read

Apigenin supplements have been generating a lot of buzz lately, especially for their potential sleep and stress-relieving benefits. You may have recently heard about apigenin on a podcast or learned...

BEST CREATINE FOR MEN: WHAT TO CHOOSE AND WHY

Oct 22, 2026 12 Min Read

A quick search for the “best creatine for men” can yield a ton of different answers. But as a former rugby player and longtime lifter who’s utilized this supplement for...

BEST SUPPLEMENTS FOR STRESS: WHAT HELPS AND WHAT TO EXPECT

Oct 22, 2026 9 Min Read

If you’re looking for the best supplements for stress, I want to start with a very important reality check: no supplement can eliminate stress or treat anxiety disorders. And if...

HOW LONG DOES MELATONIN STAY IN YOUR SYSTEM?

Oct 22, 2026 8 Min Read

With a short half-life of roughly 35–60 minutes, melatonin is broken down pretty rapidly in the body. For most healthy adults who take an immediate-release supplement (more on what that...

ALPHA GPC BENEFITS FOR FOCUS, POWER & WORKOUT PERFORMANCE

Oct 22, 2026 7 Min Read

Alpha-GPC benefits center on two things lifters care about: mental focus and power output. Short for alpha-glycerylphosphorylcholine, it's a highly absorbable choline compound your body uses to make acetylcholine, the...

BEST COQ10 SUPPLEMENT: BENEFITS, FORMS, AND HOW TO CHOOSE

Oct 21, 2026

Coenzyme Q10 (CoQ10) helps your cells produce the energy they need to function. Every heartbeat, muscle contraction, and nerve signal depends on a constant supply of cellular energy, and CoQ10...

CAFFEINE ANHYDROUS: WHAT IT IS, BENEFITS, AND SAFE USE

Oct 21, 2026 12 Min Read

Caffeine anhydrous might sound like a complicated science term, but it’s actually quite simple. The term “anhydrous” means “without water,” so it’s just a dehydrated, concentrated form of caffeine often...

A PRACTICAL, EVIDENCE-BASED GUIDE TO PERIMENOPAUSE SUPPLEMENTS

Oct 21, 2026 9 Min Read

Perimenopause affects every woman differently. For some, it can lead to significant symptoms like sleep disturbances, mood changes, and hot flashes that can impact overall health and quality of life....

DOES PROTEIN POWDER EXPIRE? SHELF LIFE, STORAGE & SAFETY

Oct 21, 2026 9 Min Read

So you’ve come across that half-used protein tub in the back of your pantry: protein powder does expire, but it’s probably still good. The date stamped on the back or...

BEST METABOLISM BOOSTER SUPPLEMENTS: WHAT ACTUALLY WORKS

Oct 21, 2026

If you’re online, you’ve probably seen ads for metabolism booster supplements that promise to speed up your metabolism and help you “melt” fat. While some ingredients in these products may...

SUPPLEMENTS FOR MENOPAUSE JOINT PAIN: WHAT HELPS AND WHY

Oct 21, 2026 8 Min Read

Supplements for menopause joint pain have become a growing area of interest as more women realize that aches and stiffness aren’t simply a normal part of getting older. Night sweats,...

BEST PROTEIN POWDER FOR WOMEN: HOW TO CHOOSE BY YOUR GOALS

Oct 07, 2026 9 Min Read

If you’re looking for the best protein powder for women, you might expect me, as a registered dietitian, to have one special “women’s” formula that I swear by. I don’t....

THERMOGENIC FAT BURNER: WHAT THEY ARE, HOW THEY WORK, AND WHO THEY’RE FOR

Aug 04, 2026 9 Min Read

A thermogenic fat burner provides supplemental assistance in addition to your diet and training, much like icing on the cake. It’s not a substitute for hard work. Overall, this class...

HOW LONG DOES ASHWAGANDHA TAKE TO WORK? A TIMELINE BY GOAL

Aug 03, 2026 9 Min Read

If you've recently started taking ashwagandha, you may be wondering 'How long does ashwagandha take to work?' The answer depends on several factors, including your dosage, the reason you're taking...

COLLAGEN FOR SKIN: WHAT THE RESEARCH ACTUALLY SHOWS

Jul 27, 2026 16 Min Read

In an industry filled with highly hyped products that often fail to deliver meaningful results, collagen for skin stands out as a supplement that’s actually backed by a substantial body...

MULTI COLLAGEN: WHAT IT IS, HOW IT COMPARES, AND WHEN TO CHOOSE IT

Jul 27, 2026 6 Min Read

If you’ve been shopping for collagen supplements lately, you may have noticed that many products are labeled as “multi collagen.” But what does that actually mean, and is multi collagen...

DIM SUPPLEMENT: WHAT IT IS, WHO IT'S FOR, AND WHAT THE RESEARCH SHOWS

Jul 27, 2026 7 Min Read

DIM supplements are promoted for everything from hormonal balance to cancer prevention, attracting people looking for natural ways to support their health. While DIM supplements may be beneficial in certain...

BEST JOINT SUPPLEMENT FOR KNEES: AN INGREDIENT-BY-INGREDIENT GUIDE

Jul 22, 2026 10 Min Read

The best joint supplement for knees usually consists of two to three ingredients at the right doses, taken consistently and long enough to see results. Did you know your knees...

SUPPLEMENTS FOR ANXIETY: EVIDENCE-BACKED PICKS FOR EVERYDAY STRESS

Jul 15, 2026 14 Min Read

Whether it’s pressure-packed meetings, financial stress, or any of the other responsibilities on your proverbial plate, feeling overwhelmed by everything life throws your way can make supplements for anxiety an...

BEST VITAMIN D3 SUPPLEMENT: HOW TO CHOOSE THE RIGHT ONE

Jul 14, 2026 14 Min Read

If you’re trying to choose the best vitamin D3 supplement, you’ve probably noticed there’s no shortage of options. Most products look nearly identical at first glance. Dig a little deeper,...

BEST HAIR GROWTH SUPPLEMENT: WHAT ACTUALLY WORKS (AND WHAT DOESN’T)

Jul 13, 2026 8 Min Read

I’m sure many of you have been searching for the best hair growth supplement, and you’ve probably tried many (maybe even too many!). Gummies, powders, those “TikTok” gimmicks, and a...

EAA SUPPLEMENT BENEFITS: WHAT ESSENTIAL AMINO ACIDS DO AND WHY THEY BEAT BCAAS

Jul 13, 2026 6 Min Read

If you’re taking amino acid supplements, like BCAAs, you may be wondering what the difference is between BCAAs and essential amino acids (EAAs), including which one is superior for muscle...

SUPPLEMENTS FOR WOMEN: A PRACTICAL GUIDE TO WHAT YOU ACTUALLY NEED

Jul 10, 2026

There are so many top 10 lists, hormone-panic content, get-skinny-fast claims, and pretty pastel bottles promising “glow from within” on any search for supplements for women. But I personally despise...

ASHWAGANDHA DOSAGE: HOW MUCH TO TAKE PER DAY FOR STRESS, SLEEP, AND PERFORMANCE

Jul 08, 2026 14 Min Read

Determining the right ashwagandha dosage can be as confusing as trying to pronounce the word itself. Despite being one of the most well-known adaptogenic herbs, you’ll find widely varying recommendations...

BEST COLLAGEN SUPPLEMENT: HOW TO CHOOSE THE RIGHT ONE FOR YOUR GOAL

Jul 08, 2026 15 Min Read

Finding the best collagen supplement can pull you into a hype trap quickly. One product promises glowing skin, another claims newfound knee mobility, and a third insists you need five...

NATURAL APPETITE SUPPRESSANTS THAT ACTUALLY WORK AND HOW TO USE THEM

Jul 07, 2026 7 Min Read

If you’re searching for a natural appetite suppressant, chances are you’re not the type of person to look for a quick fix. You’re likely working through a calorie deficit. You’re...

DOES PRE WORKOUT EXPIRE? SHELF LIFE, SAFETY, AND WHEN TO REPLACE IT

Jul 07, 2026 4 Min Read

If you’re anything like me, you’ve accidentally let a tub of pre-workout vanish into the back of your pantry. And if you’re even more like me, you’ve squinted at the...

BEST NITRIC OXIDE SUPPLEMENTS: INGREDIENTS, BENEFITS, AND WHAT TO LOOK FOR

Jun 29, 2026 7 Min Read

If you’re striving for that unmistakably satisfying muscle pump, the best nitric oxide supplements can help you achieve that full, swollen feeling that makes a good workout even more rewarding....

HOW LONG DOES PRE-WORKOUT LAST? EFFECTS, DURATION, AND WHAT TO EXPECT

Jun 26, 2026 6 Min Read

If you’ve ever taken a pre-workout supplement and noticed its effects long after your workout ended, you may wonder how long pre-workout lasts. Understanding pre-workout ingredients, including how long they...

DOES PRE WORKOUT BREAK A FAST: WHAT TO LOOK FOR AND WHAT TO AVOID

Jun 25, 2026 6 Min Read

“Does pre workout break a fast?” is one of the most common questions people ask when they’re combining intermittent fasting with training. You’re running a 16:8 intermittent fasting schedule, your...

BEST MAGNESIUM SUPPLEMENT: WHICH FORM IS RIGHT FOR YOUR GOALS?

Jun 24, 2026 7 Min Read

The best magnesium supplement totally depends on YOUR personalized needs. But that’s not what most brands out there would tell you. When you walk into the store (or browse online),...

BEST PRE WORKOUT WITHOUT BETA ALANINE: CLEAN ENERGY WITHOUT THE TINGLE

Jun 11, 2026 5 Min Read

Have you ever taken a pre-workout and felt a tingling sensation creeping in shortly after? Even if you can’t see it, you’re definitely not imagining it. That prickly feeling, caused...

SUPPLEMENTS TO REDUCE CORTISOL AND BELLY FAT: WHAT THE EVIDENCE SHOWS

Jun 11, 2026 10 Min Read

Have you noticed that when you’re constantly stressed, it feels much harder to lose weight, especially around the belly? You’re not imagining it: this could be due to elevated cortisol...

CLEAN PRE WORKOUT: WHAT IT ACTUALLY MEANS AND HOW TO FIND ONE WORTH TAKING

Jun 11, 2026 12 Min Read

In your quest for a truly clean pre-workout, you’ve probably come across a tub or two that looked promising from afar but disappointing up close. After all, the devil is...

MAGNESIUM GLYCINATE VS BISGLYCINATE: ARE THEY ACTUALLY DIFFERENT?

Jun 10, 2026 5 Min Read

When you’re shopping for a magnesium supplement, it’s easy to get confused over the seemingly endless forms of magnesium available. Magnesium glycinate and magnesium bisglycinate are good examples. They have...

BEST GREENS SUPPLEMENT: WHAT TO LOOK FOR AND WHY OPTI-GREENS 50 DELIVERS

Jun 10, 2026 7 Min Read

As someone who admittedly isn't the biggest fan of eating veggies, I've found that the best greens supplement helps make up for a picky palate. Now, let me be clear:...

BEST FIBER SUPPLEMENT: A COMPLETE GUIDE FOR GUT HEALTH, REGULARITY, AND DAILY WELLNESS

Jun 10, 2026 8 Min Read

Could adding the best fiber supplement to your stack be the missing piece for better health and wellness, both in and out of the bathroom? Fiber helps improve digestion, gut...

HOW TO LOWER CORTISOL WITH SUPPLEMENTS: A COMPLETE GUIDE

Jun 05, 2026 14 Min Read

Cortisol isn't the enemy. On the contrary, it's essential. But when it stays elevated chronically due to ongoing stress, poor sleep, or hormonal changes, it can quietly undermine your health,...

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1st Phorm Supplement, Fitness, & Nutrition Articles