Mini Mikkipedia - When “Good” Supplements Backfire

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We love supplements for their promise of better sleep, recovery, gut health, and performance—but what happens when they don’t work the way they’re supposed to? In this Mini Mikkipedia episode, Mikki unpacks why evidence-based supplements like magnesium, melatonin, probiotics, and creatine can have very different effects from person to person.

You’ll learn why magnesium threonate and glycinate can feel stimulating instead of calming, why melatonin’s dose-response is often counterintuitive, how probiotics can miss the mark without strain specificity, and why creatine may worsen bloating, sleep, or luteal-phase symptoms for some women—especially in perimenopause.

The key message: “evidence-based” does not mean universally effective. Individual physiology, hormones, stress, fuel availability, and life stage matter. This episode is about applying nutrition science in the real world—where context and self-monitoring trump supplement dogma.

Key Topics & Highlights

• Why magnesium can improve sleep—or disrupt it
• Melatonin: when lower doses work better than higher ones
• The problem with generic, shotgun probiotics
• Creatine, fluid retention, and sleep in perimenopause
• How to troubleshoot supplements instead of blindly persisting

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