https://taketare.com/journal/ What the research shows and what it does not, with the number next to every claim. Long-form on creatine, magnesium, colostrum and shilajit, from TARE. en-us Copyright 2026 Frontier Visions LLC support@taketare.com (TARE) support@taketare.com (TARE) Hand-written static site https://www.rssboard.org/rss-specification Tue, 04 Aug 2026 12:00:00 +0000 https://taketare.com/og.jpg https://taketare.com/journal/ https://taketare.com/journal/when-to-take-creatine/ https://taketare.com/journal/when-to-take-creatine/ Tue, 04 Aug 2026 12:00:00 +0000 Before, after, rest days, empty stomach. The timing question has a short answer and a long reason it keeps getting asked. Both are here, with the order. https://taketare.com/journal/what-is-a-proprietary-blend/ https://taketare.com/journal/what-is-a-proprietary-blend/ Tue, 04 Aug 2026 12:00:00 +0000 A legal way to print one combined weight and no individual doses. What the rule actually permits, what it hides, and the one thing it makes impossible. https://taketare.com/journal/what-is-a-certificate-of-analysis/ https://taketare.com/journal/what-is-a-certificate-of-analysis/ Tue, 04 Aug 2026 12:00:00 +0000 Most of what gets called a certificate is a specification sheet. The one column that separates them, and the honest limits of the four documents we publish. https://taketare.com/journal/what-does-gmp-certified-mean/ https://taketare.com/journal/what-does-gmp-certified-mean/ Tue, 04 Aug 2026 12:00:00 +0000 A GMP claim describes a facility's quality system on a date, assessed by a private body. What it covers, what it never covers, and what we actually hold. https://taketare.com/journal/shilajit-what-it-is/ https://taketare.com/journal/shilajit-what-it-is/ Tue, 04 Aug 2026 12:00:00 +0000 A mineral pitch, an extract ratio, and a trace-mineral count almost nobody documents. What is actually in the jar, and the thinnest evidence we sell on. https://taketare.com/journal/shilajit-powder-vs-resin/ https://taketare.com/journal/shilajit-powder-vs-resin/ Tue, 04 Aug 2026 12:00:00 +0000 Resin is sold by the gram, extract by the milligram, and the two figures are not comparable. What separates the forms, and the document that decides it. https://taketare.com/journal/magnesium-threonate-vs-glycinate/ https://taketare.com/journal/magnesium-threonate-vs-glycinate/ Tue, 04 Aug 2026 12:00:00 +0000 Threonate carries about half the magnesium per gram that a glycinate does, and costs more. The arithmetic, the claim it rests on, and where we stop arguing. https://taketare.com/journal/magnesium-glycinate-vs-oxide/ https://taketare.com/journal/magnesium-glycinate-vs-oxide/ Tue, 04 Aug 2026 12:00:00 +0000 A 500 mg oxide capsule and a 2,500 mg glycinate capsule can carry similar magnesium. The arithmetic that tells them apart, and the ceiling nobody prints. https://taketare.com/journal/magnesium-bisglycinate-vs-glycinate/ https://taketare.com/journal/magnesium-bisglycinate-vs-glycinate/ Tue, 04 Aug 2026 12:00:00 +0000 Usually the same compound under two names. The one case where the difference is real is a buffered blend, and one division on the panel catches it every time. https://taketare.com/journal/how-to-read-a-supplement-label/ https://taketare.com/journal/how-to-read-a-supplement-label/ Tue, 04 Aug 2026 12:00:00 +0000 The front of a bottle is a design decision. The Supplement Facts panel has a required format. Six checks, in order, run on our own labels last. https://taketare.com/journal/how-much-fulvic-acid-is-in-shilajit/ https://taketare.com/journal/how-much-fulvic-acid-is-in-shilajit/ Tue, 04 Aug 2026 12:00:00 +0000 Two honest laboratories can return different fulvic percentages for the same sample. Why the number does not compare across brands, and what makes it readable. https://taketare.com/journal/electrolytes-for-lifting/ https://taketare.com/journal/electrolytes-for-lifting/ Tue, 04 Aug 2026 12:00:00 +0000 An hour indoors is not an hour in July heat, and the aisle prices them the same. The sodium arithmetic, the tenfold spread, and one number to know. https://taketare.com/journal/does-creatine-expire/ https://taketare.com/journal/does-creatine-expire/ Tue, 04 Aug 2026 12:00:00 +0000 Dry creatine is stable for years; the conversion that ends it needs water and heat. What a printed date is worth, what clumping means, and what ours cannot say. https://taketare.com/journal/does-colostrum-contain-lactose/ https://taketare.com/journal/does-colostrum-contain-lactose/ Tue, 04 Aug 2026 12:00:00 +0000 Yes, and less than ordinary milk, and that is not the whole answer. Why a milk allergy is a protein question, and what a colostrum label has to declare. https://taketare.com/journal/do-creatine-gummies-work/ https://taketare.com/journal/do-creatine-gummies-work/ Tue, 04 Aug 2026 12:00:00 +0000 The gummy question is a label question, not a chemistry question. What a serving actually carries, why the format has a stability problem, and what to check. https://taketare.com/journal/creatine-monohydrate-vs-creapure/ https://taketare.com/journal/creatine-monohydrate-vs-creapure/ Tue, 04 Aug 2026 12:00:00 +0000 Creapure is creatine monohydrate. What the trademark buys is a named origin and a published impurity spec, and most labels never say which one is inside. https://taketare.com/journal/creatine-hcl-vs-monohydrate/ https://taketare.com/journal/creatine-hcl-vs-monohydrate/ Tue, 04 Aug 2026 12:00:00 +0000 A 750 mg HCl capsule and a 5,000 mg monohydrate scoop are not the same purchase. The fraction each form carries, and the ratio the evidence will not support. https://taketare.com/journal/creatine-for-men-over-30/ https://taketare.com/journal/creatine-for-men-over-30/ Tue, 04 Aug 2026 12:00:00 +0000 The molecule does not change at 30. The dose does not change. What changes is the cost of a missed month, and that is not a supplement problem. https://taketare.com/journal/colostrum-vs-whey/ https://taketare.com/journal/colostrum-vs-whey/ Tue, 04 Aug 2026 12:00:00 +0000 One is a protein you eat by the tens of grams. One is a dairy fraction taken by the gram for what else is in it. Where the comparison breaks, and why. https://taketare.com/journal/colostrum-side-effects/ https://taketare.com/journal/colostrum-side-effects/ Tue, 04 Aug 2026 12:00:00 +0000 Bloating, gas, a heavy first morning. What is commonly reported, what the popular explanation gets wrong, and how to start so most of it never happens. https://taketare.com/journal/colostrum-powder-vs-capsules/ https://taketare.com/journal/colostrum-powder-vs-capsules/ Tue, 04 Aug 2026 12:00:00 +0000 A capsule holds well under a gram of powder, and colostrum is dosed by the gram. The arithmetic that decides the format, and what it costs either way. https://taketare.com/journal/can-you-take-too-much-magnesium/ https://taketare.com/journal/can-you-take-too-much-magnesium/ Tue, 04 Aug 2026 12:00:00 +0000 There is a published upper limit for supplemental magnesium and it is lower than most shelves assume. What it covers, what it excludes, and our own total. https://taketare.com/journal/how-much-creatine-per-day/ https://taketare.com/journal/how-much-creatine-per-day/ Mon, 27 Jul 2026 12:00:00 +0000 Load in a week or fill slowly over a month — both routes end at the same place. The maintenance dose, whether timing matters, and how to run it and forget it. https://taketare.com/journal/how-much-colostrum-should-you-take/ https://taketare.com/journal/how-much-colostrum-should-you-take/ Mon, 27 Jul 2026 12:00:00 +0000 One multiplication tells you what a colostrum scoop is actually worth. How to read an IgG percentage, what a specification guarantees, and what it doesn't. https://taketare.com/journal/elemental-magnesium-how-to-read-a-label/ https://taketare.com/journal/elemental-magnesium-how-to-read-a-label/ Mon, 27 Jul 2026 12:00:00 +0000 Most of the weight on a magnesium bottle isn't magnesium. Here's the one division that tells you what you're actually buying, and what 275 mg elemental covers. https://taketare.com/journal/does-creatine-dehydrate-you/ https://taketare.com/journal/does-creatine-dehydrate-you/ Mon, 27 Jul 2026 12:00:00 +0000 Creatine pulls water into muscle, not out of you. What the research on athletes training in heat found, what causes cramps, and how to run your bottle. https://taketare.com/journal/creatine-monohydrate-what-it-does/ https://taketare.com/journal/creatine-monohydrate-what-it-does/ Mon, 27 Jul 2026 12:00:00 +0000 Train hard six days a week and recover enough to do it again. How creatine monohydrate works, why the evidence behind it isn't close, and how to run it.