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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Elderberry - The Immunity Herb
TL;DR Elderberry (Sambucus nigra) is one of the most-marketed immune supplements — and one with modest but real research support for upper respiratory infection...
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Melatonin - The Sleep Hormone
TL;DR Melatonin is a hormone the body produces naturally to regulate sleep-wake cycles. Supplemental melatonin is best used as a circadian rhythm tool (jet...
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Probiotics - What Do They Do?
TL;DR Probiotics are live microorganisms intended to support gut health when consumed in adequate amounts. The research is genuinely promising for specific conditions; marketing...
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Calcium - A Breakdown
TL;DR Calcium is the most abundant mineral in the body — 99% stored in bones and teeth, 1% in soft tissues for muscle contraction,...
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Vitamin B12 - What To Know
TL;DR Vitamin B12 is critical for red blood cell formation, neurological function, DNA synthesis, and energy metabolism. Deficiency produces fatigue, cognitive issues, neurological symptoms,...
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Magnesium - What You Need To Know
TL;DR Magnesium is one of the most-deficient nutrients in modern diets — an estimated 50% of Americans don't meet the recommended daily intake. Affects...
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Supplements For Running
TL;DR Runners need a tighter, more focused supplement framework than general gym-goers because of running-specific issues — iron deficiency risk, GI tolerance constraints, electrolyte...
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Best Grass Fed Whey Protein
TL;DR "Grass-fed whey" labeling is loosely regulated in the US. Most American "grass-fed whey" products come from cows that graze part-time and supplement with...
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Carbs For Marathon Runners
TL;DR Marathon performance lives or dies on carbohydrate strategy. The marathon distance depletes muscle glycogen reserves, requires substantial intra-race fueling, and demands carb-loading practiced...
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Protein For Marathon Runners
TL;DR Marathon runners chronically underconsume protein compared to research-backed targets. The default endurance dietary advice (1.0-1.2g/kg) is below current sports science recommendations for high-volume...
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Best Tasting Pre Workout
TL;DR Taste in pre-workout is genuinely subjective — but there are quality patterns that separate good-tasting pre-workouts from bad ones: sweetener choice, flavor authenticity,...
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Pre Workout For Marathon Runners
TL;DR Pre-workout for marathon runners is fundamentally different from pre-workout for lifters or sprinters — GI tolerance over 3-5 hours, sustained energy, and avoiding...
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