About Label Literate

Label Literate is a small, independent site about two supplements: creatine and magnesium. They're among the best-studied supplements you can buy, and among the most over-marketed.

Who writes it

I'm Tom. I've been going to the gym for years, and I've taken 5 g of creatine monohydrate every day for about ten years. I take magnesium on and off too, for roughly two-thirds of the year; the main thing I notice is waking up feeling more rested.

Reading up on supplements started as a hobby. Over time I got tired of how much of what I found was written to sell rather than to inform: a pink tub of "creatine for women" at double the price, or a magnesium label with a big number on the front and a small one on the back. Label Literate is the site I wanted to find: what the studies actually show, how strong that evidence is, and when the cheaper product does the same job.

I'm not a doctor, dietitian or pharmacist, and I won't pretend to be. That's why every claim on the site links to the study behind it, and why the guides say plainly when evidence is thin. If you have a health condition, take medication or are pregnant, please talk to a professional before starting anything. See the medical disclaimer.

What I promise

• I grade the evidence. Claims are labeled Good, Mixed, Early or Weak, and linked to the research behind them.
• I say when something doesn't work. If a pricier form or a "for women" product isn't better, I'll tell you, even though recommending it would earn more.
• Brands can't buy a place. No payment, no free products in exchange for coverage, no sponsored posts.
• Pages stay current. Every guide shows when it was last updated, and I re-check prices and certifications at least every three months.

Get in touch

Spotted a mistake or a newer study I should read? I want to hear about it. Email hello@labelliterate.com.