The Ideal Nutrition Blog | Ideal Nutrition

27 Feb 2026

Berberine: Is It Worth Taking?

Berberine is a naturally occurring compound found in several plants, including barberry, goldenseal, Oregon grape, and tree turmeric. It has a long history of use in traditional Chinese and Ayurvedic medicine. In the Western world, it has gained a lot of popularity as well, for a variety of reasons. There are many claims about conditions and situations where it can help. In this blog, we will go through these claims and assess how effective it is. Mechanism Berberine activates an enzyme called AMPK, which plays a key role in regulating energy metabolism. This can theoretically help with the following: Increasing…

07 Jan 2026

By Aidan Muir

SIBO: What’s Evidence-Based and What’s Not

SIBO, or Small Intestinal Bacterial Overgrowth, is a digestive disorder where too many bacteria, especially the wrong types, grow in the small intestine, leading to symptoms like bloating, gas, diarrhea, abdominal pain, fatigue, and nutrient malabsorption. Normally, the small intestine is much lower in bacteria than the large intestine. SIBO occurs when there are noticeably more bacteria there than normal. In certain areas of the wellness community, SIBO is frequently presented as the root cause of a lot of digestive issues. Meanwhile, the evidenced based medical community tends to be a bit more cautious with diagnosing it. This post will…

05 Nov 2025

By Aidan Muir

Multivitamins – When and Why They Can Be Worth Taking

Multivitamins are one of the most common supplements around. A lot of people take them as a “safety net,” to fill any gaps in their diet. But do they actually make a difference? As a dietitian, in this post I’ll cover when they make a difference and can have benefits, as well as when they might not. When Multivitamins Can Be Beneficial 1. You’re Restricting Calories or Food Groups If you’re on a lower calorie intake for weight loss or have cut out entire food groups, there’s a higher chance you’re missing key nutrients. For example, lower calorie diets can…

01 Nov 2025

By Aidan Muir

Should You Avoid Artificial Sweeteners for Gut Health?

There is debate about whether artificial sweeteners have negative impacts on gut health. On one side, there are people discussing how it can negatively impact it, while on the other side, people are pointing to it having no impact. This post will cover the evidence on the topic and what you can do practically with this information. Specifically, this post will cover aspartame, sucralose, saccharin and acesulfame potassium (ace K). These are the four most common sweeteners. Sugar alcohols are often discussed alongside artificial sweeteners, but since they are technically not artificial sweeteners, they have been excluded from this article…

17 Oct 2025

By Aidan Muir

Does Creatine Cause Hair Loss?

Creatine is one of the most popular supplements around the world. It is widely used for benefits related to muscle and cognitive function. However, concerns have circulated about a possible link between creatine use and hair loss. This post will cover what creatine is, the science behind the hair loss claims, and whether people should be worried about it. What Is Creatine? Creatine is a naturally occurring compound found in small amounts in certain foods and produced by the body. It helps supply energy to your muscles, especially during high-intensity activities like weightlifting or sprinting. Many athletes and gym-goers take…

06 Sep 2025

By Aidan Muir

Do Carbs Before Bed Help You Sleep?

If you are wondering whether having carbohydrates before bed will help you sleep, this post will cover this. It will include aspects in relation to mechanisms, timing, glycaemic index, pros and cons, and also practical tips. Mechanisms The main mechanisms typically proposed fall into two categories: 1) Tryptophan & Serotonin Pathway - Carbohydrates increase insulin, which helps more tryptophan cross the blood–brain barrier. This boosts serotonin and melatonin production. - These are directly tied to sleep quality and onset. 2) Cortisol & Blood Sugar Regulation - Stable blood sugar may reduce night-time wake-ups. - Very low-carb or long fasts before…

25 Apr 2025

By Aidan Muir

Do Women Benefit More from Creatine Than Men?

It has been well documented that creatine is one of the safest and most effective supplements. We know that statistically, a much larger percentage of research in the sports nutrition world is done on men than women. And partly because of this, it arguably has flown a bit under the radar that there are potential reasons to believe creatine is more beneficial for women than men. In this post, we will explore those reasons and how relevant they might be. Why Women Might Benefit More Although there are a lot of potential explanations, including many hormonal factors, the simplest one…

21 Apr 2025

By Aidan Muir

MTHFR – What Should You Know About It?

The MTHFR gene sits in a controversial space in both nutrition and medicine. On one end, it’s often linked to a wide range of health issues — from mental health and fatigue to fertility and cardiovascular risk. On the other, medical guidelines consistently recommend against routine testing, stating it rarely changes treatment. In this post, we’ll unpack what MTHFR gene variants like C677T and A1298C mean, what the science says about their impact, and whether it’s something that’s truly worth testing or acting on. What Is It? MTHFR is an abbreviation that is used interchangeably for both a gene and…

04 Apr 2025

By Aidan Muir

Why Your Calorie Deficit Might No Longer Be a Calorie Deficit

If you have ever found yourself in a position where you had been in a calorie deficit and losing body fat, but then things stopped working, this post is for you. For the sake of this post, it is assumed that you have a solid understanding of how calories and fat loss work. Great background reading on the topic would be this other post. Generally, the reason a calorie deficit stops being a calorie deficit isn’t solely due to one reason. Because of that, we will go through multiple explanations and then tie it together at the end. Actual Loss…

04 Mar 2025

By Sophie Rindfleish

Binge Eating vs. Emotional Eating

Eating is about more than just nutrition—it’s deeply connected to our emotions, stress levels, and mental well-being. Many people find themselves eating in response to feelings rather than hunger, which can be confusing when trying to build a healthier relationship with food. Two common patterns that arise are binge eating and emotional eating. While they share similarities, understanding the differences is crucial for choosing the right management strategies. What is Emotional Eating? Emotional eating occurs when food is used as a way to cope with feelings—whether it’s stress, boredom, sadness, or even happiness. It’s a temporary distraction or comfort, rather…