GLOSSARY

Iron Timing places iron intake within the day considering absorption, food or medication interactions, tolerance and the prescribed plan.

Micronutrient supplements are most clearly justified by a documented deficiency, inadequate intake or a defined clinical indication. Different salts contain different amounts of the elemental mineral, so tablet mass cannot be read as active mineral content. Iron decisions require assessment of status and context; unnecessary intake can be harmful. Calcium, magnesium, zinc and vitamin D also need attention to total intake and medication interactions. A product correcting a genuine shortfall serves a different purpose from an ergogenic supplement in a nutrient-replete athlete.

The dose refers to the amount of the relevant active ingredient, not necessarily the mass of powder or the number of scoops. A single dose, daily total and body-mass-relative dose describe different quantities. Larger amounts can increase adverse effects without improving performance. Loading, maintenance and acute timing are ingredient-specific strategies rather than universal rules. Check all products used together so that repeated ingredients do not create an unintended total intake.

Supplement safety depends on ingredient, dose, duration, health status and other exposures. Natural origin does not guarantee safety, and absence of a reported adverse event in a small trial does not establish long-term safety. Medication interactions, pregnancy, age and kidney or liver disease can change the decision. Distinguish an event occurring during use from a causally established adverse effect. New or severe symptoms require stopping the suspect exposure and appropriate assessment rather than increasing the dose to overcome poor tolerance.