Reference
Verdicts
One compound, one answer. Evergreen reference pages on supplements, nutrients and food ingredients - what the evidence actually supports, what it does not, and how much any of it matters.
Supplements
- Creatine: uses, evidence, dosing and safety Creatine is a compound your body makes and stores in muscle to help power short, hard efforts. The evidence that creatine monohydrate builds strength, power and lean muscle alongside resistance training is strong and consistent. Its effect on memory is promising but less settled, and shows up mainly in older adults and vegetarians. The common fears, that it harms the kidneys or causes hair loss, are not supported by the evidence. For healthy adults it is also one of the most studied, cheapest and best-tolerated supplements on the shelf.
- Phosphatidylcholine: uses, evidence, dosing and safety Phosphatidylcholine is a major phospholipid in cell membranes and the main dietary form of choline. Its best-studied use is as an add-on in ulcerative colitis, where small early trials looked promising but the largest trials did not confirm a lasting benefit. Evidence for memory, fatty liver and most other uses is weak, the largest liver trial (in people with alcohol-related liver disease) was negative, and because gut bacteria turn its choline into TMAO, high doses carry a debated heart concern rather than a benefit.
How to read a verdict
Each page covers one compound and stays current, rather than reporting a single study and going stale. Every page carries the same sections: what it is, how it works, what the evidence supports use by use, the myths, dosing and forms, safety and who should avoid it, interactions, and a bottom line.
Where a compound comes in forms that behave differently - magnesium glycinate against oxide, vitamin K2 as MK-4 against MK-7 - each form gets its own page, linked from the parent. The parent carries what they share; the form pages carry what separates them.
A verdict is not medical advice, and Live Well News does not sell supplements. Where the honest answer is that the evidence does not support the claim, the page says so.