Fishtown Medicine Library
Clinical Supplement Guides
Separating marketing hype from metabolic reality to support your unique physiology.
Urolithin A: The Mitochondrial Cleanup Molecule
An evidence-based guide to urolithin A (the compound in Mitopure): how it triggers mitophagy, what the human trials show for muscle and energy, and who it fits.
Read Full GuideCoQ10: Sparking Mitochondrial Bioenergetics
Why your cells need CoQ10 to make ATP. Learn how this mitochondrial enzyme powers your heart, why statins deplete it, and ubiquinol vs ubiquinone explained.
Creatine: The Brain & Brawn Molecule
An evidence-based guide to creatine monohydrate: how 3-5g daily supports cellular energy, muscle growth, and cognitive resilience.
Spermidine: The Autophagy Compound in Your Food
An evidence-based guide to spermidine: how this dietary polyamine triggers autophagy, what the human research finds for the heart and the brain, and why food comes first.
Taurine: What the Aging Research Does and Doesnt Show
An evidence-based guide to taurine: what the 2023 Science aging study found, what human trials show for blood pressure and the heart, and how to use it sensibly.
MTHFR: The 'Anxiety' Gene?
40% of people have this genetic variant. It affects how you process folate, detoxify, and make neurotransmitters. Stop guessing and test.
Vitamin D3 + K2: A Strategic Pair
Why taking Vitamin D without K2 is incomplete, and how to keep calcium in your bones instead of your arteries.
Magnesium: The 300-Enzyme Essential
Why generic magnesium fails for anxiety. Learn how Glycinate specifically targets the NMDA receptor to turn off 'fight or flight' without sedation.
NAC: The Lung & Liver Guardian
Why NAC is called the 'master antioxidant builder.' Learn how this glutathione precursor protects your liver, clears brain fog, and fights urban oxidative stress.
Omega-3: The Essential Anti-Inflammatory
Why standard fish oil is often under-dosed. The Medicine 3.0 approach: targeting an Omega-3 Index of 12 to 15% with precision EPA and DHA dosing.
Vitamin C: Immunity and Collagen Support
Vitamin C is not just for colds. It fuels your adrenal glands and builds collagen. Learn why liposomal Vitamin C is a major upgrade.
Vitamin D3: The Stewardship of a Hormone
Why the standard 50,000 IU green capsule (D2) fails, why you need K2, and how to survive a Philadelphia winter.
Fisetin: The Senolytic Flavonoid in Your Strawberries
An evidence-based guide to fisetin: how this plant flavonoid works as a senolytic, what the mouse data and early human trials show, and why strawberries come first.
Boswellia: The Non-NSAID Joint Tool
Evidence-based guide to Boswellia serrata (frankincense). How AKBA and 5-LOX inhibition ease osteoarthritis pain without the gut risk of NSAIDs.
Citicoline: Fuel for Brain Membranes
Evidence-based guide to citicoline (CDP-choline). How it supports attention, memory, and vascular cognitive health, and where the evidence is thin.
Whey Protein: Muscle Insurance
Evidence-based guide to whey protein. Why it matters for muscle protein synthesis, healthy aging, and preserving lean mass on GLP-1 medications.
Beta-Sitosterol: What the Evidence Supports
Evidence-based guide to beta-sitosterol. The phytosterol mechanism, the trial data for LDL cholesterol and prostate (BPH) symptoms, honest limits, dosing, and quality.
The "Greens Powder" Dilemma: Why Whole-Food Mimics Often Fail Your Labs
Is your daily scoop moving the needle? Dr. Ash breaks down the math behind proprietary blends and why single-ingredient precision wins.
The Prenatal Supplement Trap: Why 'Popular' Vitamins Often Fail
Taking a 'reputable' prenatal vitamin and still deficient? Why all-in-one supplements often fall short, and how Dr. Ash uses a targeted approach.
Valerian: A Calm-Down Aid for Racing Minds
Evidence-based guide to Valerian Root. Learn how to use it for racing minds, why the smell is normal, and how to stay safe with sedatives.
Vitamin K2: Where Calcium Goes Matters
How Vitamin K2 protects your arteries while strengthening your bones, and why it is not the same as K1.
Chromium: The Insulin Sensitizer
A clinical guide to chromium supplementation for blood sugar stability, insulin sensitivity, and metabolic health.
Zinc: A Gatekeeper for Your Immune System
Zinc is not just for colds. Learn how it supports testosterone, thyroid conversion, insulin sensitivity, and gut repair.
Ashwagandha: Managing the Stress Signal
Evidence-based guide to Ashwagandha (KSM-66 & Sensoril). Learn safe dosing for anxiety, sleep quality, and cortisol regulation from a Philadelphia physician.
B-Complex: The Metabolic Spark Plug
Evidence-based guide to Methylated B-Complex. Learn why 'tissue-ready' forms (5-MTHF, P-5-P) are critical for MTHFR, cellular energy, and crushing fatigue.
Berberine: A Potent Metabolic Regulator
Evidence-based guide to Berberine (HCl & Phytosome). Learn why it is a critical tool for blood sugar, cholesterol, and PCOS management.
Biotin: More Than Just Hair & Nails
Evidence-based guide to Biotin. Learn about the '2,500mcg' sweet spot for nails, preventing supplement acne, and critical FDA warnings on lab interference.
Black Pepper: The Bioavailability Booster
Evidence-based guide to Piperine (BioPerine). Learn how to use it to amplify Curcumin and CoQ10, and why managing the 'drug interaction window' is critical for safety.
Calcium: The Double-Edged Sword
Why taking Calcium without K2 can lead to misdirected calcification. A clinical perspective on protecting arterial health while building bone density.
Chamomile: More Than Just Tea
Evidence-based guide to Chamomile and its active compound Apigenin. Learn why it rivals prescription anxiolytics for increasing GABA and calming the nervous system.
Algae Oil: The Plant-Based Omega-3
Evidence-based guide to Algae Oil supplementation in Philadelphia. Learn why Algae Oil is a sustainable, fish-free source of bio-identical EPA and DHA.
Collagen: Building Structural Resilience
Evidence-based guide to Collagen Peptides. Strengthen tendons, improve skin elasticity, and support joint recovery for active Philadelphians.
Curcumin: Targeting the Inflammatory Fire
Evidence-based guide to Curcumin. Learn why 'powder' doesn't work, the importance of fat/piperine for absorption, and safety for blood thinners.
GlyNAC: Rebuilding Glutathione as You Age
An evidence-based guide to GlyNAC (glycine plus NAC): the glutathione-and-aging thesis, what the small trials show, the independent trial that did not replicate, the large doses involved, and how to think about it.
Inositol: The PCOS Workhorse
Evidence-based guide to myo-inositol and D-chiro-inositol. Why the 40:1 ratio matters for PCOS, insulin resistance, ovulation, and metabolic health.
L-Theanine: Calm Without Sedation
L-theanine dosing (100-400 mg), pairing it with caffeine, what it does for sleep and stress, and who should skip it. A physician's working guide.
How We Choose Supplements
How Fishtown Medicine picks supplements: safety first, then effectiveness, then cost, from vetted sources, with honest disclosure about commissions.
Medicinal Mushrooms: What Works
Which medicinal mushrooms are backed by clinical evidence vs marketing hype? A doctor walks through PSK, lion's mane, reishi, and cordyceps.
The Foundational Two: Vitamin D and Omega-3
Why we test everyone for Vitamin D and Omega-3 Index. The critical link to immunity, mood, and inflammation.
DHEA: The Upstream Hormone
A clinical guide to DHEA supplementation. What it does, who might benefit, and the risks of unsupervised use.
Ginkgo: Neuroprotection & Blood Flow
Evidence-based guide to Ginkgo Biloba. Learn about the '24/6' standardization, benefits for Raynaud's/cold hands, and safety warnings for blood thinners.
Glycine: The Secret to Deep Sleep & Detox
Evidence-based guide to Glycine supplementation in Philadelphia. Learn how 3g of Glycine can improve sleep quality, support joint health, and stabilize mood.
Green Tea: Metabolic Clarity in a Cup
Evidence-based guide to Green Tea Extract (EGCG). Learn about 'calm focus', metabolic support, and how to avoid liver stress.
Iron Bisglycinate: High Absorption, No Gut Pain
Evidence-based guide to Ferrous Bisglycinate (Iron) supplementation in Philadelphia. Learn why this gentle form of iron is superior for energy, fatigue, and recovery.
Tallow: What's Validated
Beef tallow is back in kitchens and skincare. What the evidence supports, and what it does not, from a doctor's perspective.
Supplement Exit Strategies: Why You Shouldn't Be on a Pill Forever
In Medicine 3.0, supplements are temporary 'bridges,' not lifetime subscriptions. Learn why Dr. Ash designs every strategy with a defined exit plan based on your data.
Stop Guessing: Why Your Supplements Must Be Personalized to Your Data
Taking 20 pills because a podcast told you to? Dr. Ash explains why individual labs and metabolic markers are the ONLY way to justify a supplement treatment plan.
The Safety Seal Audit: NSF, cGMP, and How to Spot Professional-Grade Supplements
The supplement industry is unregulated. Dr. Ash explains how to read labels, verify NSF and cGMP testing, and pick safe, professional-grade supplements.
Milk Thistle (Silymarin): The Liver Protector
A clinical guide to milk thistle, what the evidence shows for liver health, detoxification, and metabolic support.
L-Tyrosine: Focus Under Pressure
Evidence-based guide to L-Tyrosine. The 'Executive Fuel' for busy professionals running on empty. Case study: Transforming a VP's focus and trajectory.
Lion's Mane: Neurogenesis & Mental Clarity | Fishtown Medicine
Evidence-based guide to Lion's Mane. Learn about Nerve Growth Factor (NGF), why 'Fruiting Body' matters, and dosing for cognitive endurance.
Melatonin: The Master Antioxidant
Evidence-based guide to Melatonin. Learn why less is more (0.3mg), how to use it for jet lag, and its role in neuroprotection.
PHGG: The Gentle Prebiotic Fiber
Evidence-based guide to Partially Hydrolyzed Guar Gum (PHGG) in Philadelphia. Learn how this low-FODMAP prebiotic fiber supports regularity without gas or bloating.
Phosphatidylcholine: Liquid Cellular Repair
Evidence-based guide to Phosphatidylcholine (PC). A foundational tool for cell membrane fluidity, hepatic clearance, and cognitive focus.
Phosphatidylserine: Blunting the Cortisol Spike
Why you feel 'Tired but Wired.' How Phosphatidylserine blunts the cortisol response and keeps aging brain cells fluid.
The Problem with the 'Mix': Why Simplicity is Safer
The clinical reasoning behind why we avoid 'sleep blends,' 'greens powders,' and 'proprietary mixes.' Why single-ingredient precision yields better data and safer care.
Probiotics: Restoring the Ecosystem
Evidence-based guide to probiotics. Why "more CFUs" is not better, and which specific strains work for IBS, antibiotics, and immunity.
Quercetin: The Systemic Allergy Shield
Evidence-based guide to quercetin. Why "stabilization" beats "blocking" for allergies. Case study: how Dr. Ash reversed his own cat allergy.
Reishi: The Anchor for the Wired Mind
For the "wired but tired" Philadelphian. How reishi (Ganoderma) works as a "digital sunset" for your nervous system.
Rhodiola: Botanical Stress Resilience
Evidence-based guide to Rhodiola Rosea. Learn how to use this adaptogen for burnout, the importance of "Rosavins," and critical safety for bipolar disorder.
Saw Palmetto: Targeted Prostate Support
Evidence-based guide to saw palmetto. Understanding the mechanism (5-alpha reductase inhibition), dosing (320 mg extract), and screening for BPH mimics.
Sulforaphane: Turning On Your Defense Genes
Why sulforaphane is the most potent natural Nrf2 activator: Phase II detox enzymes, broccoli sprouts vs. supplements, and the myrosinase question.
Supplements: Test, Don't Guess.
Supplements are concentrated inputs. Our physician-led framework for Need, Safety, Purity, and Exit Strategy. Why we focus on biochemistry over buzzwords.
L-Glutamine: The 'Brick and Mortar' for Your Gut Lining
Stop just 'soothing' your gut. Learn how L-Glutamine repairs the physical structure of your intestinal lining, boosts immunity, and speeds up recovery.
Potassium: The Blood Pressure Regulator
Why Dr. Ash tests RBC potassium instead of trusting a 'normal' serum level, how potassium drives insulin sensitivity, and why 'eat more bananas' is bad advice.