The MAXIS Journal

Supplement research, explained

What each ingredient was tested for, at what dose, and what the studies found. Every article cites its sources.

MAXIS Micronized Creatine Monohydrate tub, for an article on creatine for women

Creatine for Women: Dose, Water Weight and What the Research Shows

Should women take creatine? We review what trials in women show for strength and lean mass, the 3–5 g daily dose, water weight and bloating, research in women over 40, and who should check with a doctor first. October 16, 202610 min read Read the article

All articles

18 articles

Oct 16, 202611 min read
Tongkat Ali Dosage: How Much Was Used in Studies, and How to Read the Label
How much tongkat ali (Eurycoma longifolia, or long jack) was used in human studies, how long trials lasted, why standardized extracts are not interchangeable, and the... Read the article
Oct 16, 202610 min read
Ashwagandha Side Effects: What's Common, What's Rare, and Who Should Skip It
Ashwagandha is usually well tolerated short term, with mild stomach upset and drowsiness most common. We cover the rare liver and thyroid risks, medication interactions, the... Read the article
Oct 16, 202610 min read
Best Time to Take Creatine: Before, After, or Whenever You'll Remember
When should you take creatine? Research shows daily consistency matters more than timing. Here is what studies say about before vs. after workouts, rest days, taking... Read the article
Oct 16, 20269 min read
Boron for Men: What the Research on Boron and Testosterone Shows
What is boron, how much do you need, and does it affect testosterone? We review the small human studies on boron for men, typical doses, the... Read the article
Oct 16, 20269 min read
EPA vs. DHA: How Much Omega-3 You Need, and What to Look for in Fish Oil
EPA vs DHA, how much omega-3 per day experts suggest, what absorption studies show about triglyceride form fish oil, and how to read a fish oil... Read the article
Oct 16, 202610 min read
Zinc Methionine (L-OptiZinc) vs. Other Zinc Forms: Dose, Absorption and Safety
How much zinc per day do adults need, and is zinc methionine (L-OptiZinc®) the best form of zinc? We review the RDA, the 40 mg upper... Read the article
Oct 16, 20268 min read
Beetroot and Nitrate Before Training: Timing, Dose and What the Research Shows
How dietary nitrate becomes nitric oxide, why studies dose 2 to 3 hours before exercise, and what a meta-analysis of 80 studies found. Also covers multi-day... Read the article
Oct 16, 20267 min read
Fenugreek and Testosterone: What the Research on Standardized Extracts Shows
What randomized trials and meta-analyses of standardized fenugreek seed extracts measured on testosterone, the doses used, the limits of the evidence, and who should check with... Read the article
Oct 15, 20268 min read
Partially Hydrolyzed Guar Gum (PHGG): The Clear, No-Gel Fiber, Explained
How enzymatic processing turns guar gum into a clear, low-viscosity prebiotic fiber, and what studies in healthy adults measured. Includes US fiber intake goals and how... Read the article
Oct 15, 20267 min read
Grass-Fed Whey Protein: Concentrate vs. Isolate, and What "Grass-Fed" Means
How whey is made, how concentrate and isolate differ, and what the grass-fed and rBGH-free labels do and do not tell you. Plus daily protein targets... Read the article
Oct 15, 20267 min read
Vitamin D3 and K2 (MK-7): Why They're Paired, and How Much to Take
What vitamin D3 and K2 each do, why MK-7 is the common K2 form, and how much vitamin D adults need. Includes an honest look at... Read the article

Account

Supplement research, explained

Creatine for Women: Dose, Water Weight and What the Research Shows

All articles

Tongkat Ali Dosage: How Much Was Used in Studies, and How to Read the Label

Ashwagandha Side Effects: What's Common, What's Rare, and Who Should Skip It

Best Time to Take Creatine: Before, After, or Whenever You'll Remember

Boron for Men: What the Research on Boron and Testosterone Shows

EPA vs. DHA: How Much Omega-3 You Need, and What to Look for in Fish Oil

Zinc Methionine (L-OptiZinc) vs. Other Zinc Forms: Dose, Absorption and Safety

Beetroot and Nitrate Before Training: Timing, Dose and What the Research Shows

Fenugreek and Testosterone: What the Research on Standardized Extracts Shows

Partially Hydrolyzed Guar Gum (PHGG): The Clear, No-Gel Fiber, Explained

Grass-Fed Whey Protein: Concentrate vs. Isolate, and What "Grass-Fed" Means

Vitamin D3 and K2 (MK-7): Why They're Paired, and How Much to Take

10% off your first order

You’re in