Articles & Research

Alpha-GPC (choline alphoscerate) vs CDP-Choline (Citicoline)

Alpha-GPC (choline alphoscerate)

CDP-Choline (Citicoline)

Winner: CDP-Choline (Citicoline)

For daily focus and memory, pick Citicoline (250–500 mg/day). For a one-off workout power boost, Alpha-GPC (≈600 mg pre-session) has limited acute data—but weigh a cohort signal of higher long-term stroke risk if used chronically, especially in older adults.

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Apigenin (isolated flavone) vs German Chamomile Extract (Matricaria recutita)

Apigenin (isolated flavone)

German Chamomile Extract (Matricaria recutita)

Winner: German Chamomile Extract (Matricaria recutita)

For evidence-backed calming, choose standardized chamomile extract; it has human trials for GAD and sleep quality. Pick isolated apigenin if you want a single-compound stack and accept that human efficacy data are lacking. [1]^[2]^[5]^[6]

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Astaxanthin vs Lutein (with zeaxanthin)

Astaxanthin

Lutein (with zeaxanthin)

Winner: Lutein (with zeaxanthin)

For AMD risk/progression, choose lutein with zeaxanthin (AREDS2-level dosing). For screen-related eye strain without AMD, astaxanthin may help symptoms short term; it's not a substitute for AREDS2 [2][8][14][15][16][18].

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Berberine (dietary supplement) vs Metformin (prescription biguanide)

Berberine (dietary supplement)

Metformin (prescription biguanide)

Winner: Metformin (prescription biguanide)

For most people needing reliable glucose lowering and long-term outcome data, choose metformin. Consider berberine if you can't take metformin and want a modest, supplement-based metabolic aid from a vetted brand, with attention to interactions and pregnancy avoidance. [1]^[3]^[8]

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Ceylon cinnamon (Cinnamomum verum) vs Cassia cinnamon (C. cassia, C. burmannii, C. loureiroi)

Ceylon cinnamon (Cinnamomum verum)

Cassia cinnamon (C. cassia, C. burmannii, C. loureiroi)

Winner: Ceylon cinnamon (Cinnamomum verum)

For regular/daily use, choose Ceylon cinnamon to minimize coumarin exposure; cassia is fine occasionally but can reach EFSA's TDI quickly at common amounts. [2]^[3]^[4]

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Collagen Peptides (Hydrolyzed) vs Bone Broth (Traditional/Commercial)

Collagen Peptides (Hydrolyzed)

Bone Broth (Traditional/Commercial)

Winner: Collagen Peptides (Hydrolyzed)

For targeted, measurable support (especially joints) choose collagen peptides. Pick bone broth for a warm, savory, light-protein drink—just don't count on it for clinically studied collagen doses. [1]^[2]^[3]

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Current (Actual) Body Weight method vs Goal/Ideal/Adjusted Body Weight method

Current (Actual) Body Weight method

Goal/Ideal/Adjusted Body Weight method

For most healthy, non-obese and athletic readers, calculate protein from current body weight. If you have overweight/obesity or are dosing clinically, use goal/ideal/adjusted body weight to avoid overestimating needs. [1]^[2]^[6]

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Creatine Monohydrate (CM) vs Creatine Hydrochloride (Cr-HCl)

Creatine Monohydrate (CM)

Creatine Hydrochloride (Cr-HCl)

Winner: Creatine Monohydrate (CM)

For most people, choose Creatine Monohydrate for proven results, simple dosing, and best value. Consider Creatine HCL only if you consistently get GI upset from CM and are willing to pay more; it hasn't shown better outcomes in trials. [1]^[2]^[4]^[5]

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L-Theanine vs GABA (gamma-aminobutyric acid)

L-Theanine

GABA (gamma-aminobutyric acid)

Winner: L-Theanine

For calm without sedation, choose L-theanine; it reliably shifts brain activity toward relaxed alertness and has better central access. GABA can feel calming for some but evidence is limited and it's more likely to sedate. [2]^[7]^[8]

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