OPA Nutrition Blog
Plain-English guides to CoQ10, magnesium, gut health, sleep, blood sugar and more: what the research says and how to choose the right supplement.
177 articles
An honest guide to urolithin A: how gut bacteria make it from ellagitannins in pomegranates, walnuts and berries, why many people make little or none, what the small human trials did and didn't find, and who funded them.
Measured resveratrol amounts in red grapes, berries, peanuts, cocoa and red wine, how much people really get from food, how that compares with a supplement capsule, and why supplement makers use Japanese knotweed root.
A plain-English safety guide to berberine: the side effects people report, how label doses line up with research, medicine interactions, who should not take it, and questions to ask your pharmacist before you start.
A plain-English map of NAD+ precursors: tryptophan, nicotinic acid, nicotinamide, NR and NMN, the three routes your cells use to make NAD+, why one form of niacin flushes and one doesn't, and the foods that supply the most.
Magnesium glycinate research, studied doses, safety and who should ask a clinician first, in plain terms, as of October 2026, without the threonate comparison.
A plain-English guide to senescent cells, the "zombie cells" that stop dividing but don't die: what triggers them, why they can help or harm, what mouse studies and early human senolytic trials found, why no supplement is proven to clear them and the one habit with human data behind it.
A plain-English guide to longevity clinics: what they test, published prices, which offerings have evidence behind them, FDA warnings on stem cells, young plasma and full-body scans, a checklist of questions to ask and how to get most of the benefit without a membership.
A plain-English, research-based guide to exercise and longevity: why fitness (VO2 max) and strength track with longer life, how much exercise the big studies point to, where Zone 2 fits, daily steps, training after 65, and a sample week.
A plain-English guide to sleep and aging: how sleep changes after midlife, how much older adults need, what the research says about sleep and longevity, the habits that help, and what to check on a sleep supplement label.
A plain-English guide to biological age: how it differs from chronological age, how epigenetic clocks from Horvath to DunedinPACE work, how accurate consumer tests are, where AI fits, and what the CALERIE trial found.
A line-by-line guide to the Supplement Facts panel: serving size, servings per container, amount per serving, plant part, %DV, "Daily Value not established" and other ingredients, using the real OPA Resveratrol 600 mg label as the worked example.
