NordVital · Evidence-based wellness
Recovery & longevity,
backed by science.
Cold therapy, heat, light and the supplements that support them. We read the research so you can build a routine that actually holds up.
A wellness library built around what your body does after the work.
Most sites sell you a product. We map the recovery stack: how cold and heat exposure, red light and a handful of well-studied supplements fit together, what the evidence really says, and which gear is worth the money.
01
Cold & heat
Cold plunge, ice baths and infrared saunas, with protocols drawn from the actual studies, not marketing.
Compare the gear →02
Light & recovery
Red light therapy, sleep and the daily inputs that move recovery markers you can feel.
See the devices →03
Supplements that support
Magnesium, electrolytes, omega-3 and creatine, dosed the way the research suggests.
Browse the picks →The routine is the product.
Build a recovery practice from cold, heat and light, supported by the right supplements at the right dose.
See the gear guides →A simple routine
Four small habits, one ordinary day
Nothing extreme. These are the moments our guides cover most, with doses checked against NIH and other public sources.
- 7 am
MorningDaylight and a walkGet outside early. If your vitamin D runs low, a D3 supplement can fill the gap; most adults need 600 to 800 IU a day.Vitamin D3 + K2 guide - 12:30 pm
TrainingOne scoop of creatineOne of the most studied training supplements: 3 to 5 g a day, at whatever time suits you.Best creatine picks - 6 pm
RecoveryA short cold plungeA few minutes in cold water, or a sauna session instead. Start brief and build up gradually.Cold plunge tub guide - 10 pm
Wind-downMagnesium, then lights outMany people take magnesium glycinate in the evening. Keep supplements at or under 350 mg a day (NIH).Magnesium guide
Start with our core guides
Fresh from the editorial team
Tools that do the heavy lifting
Free interactive calculators built by our editorial team, plus a downloadable PDF guide. No signup needed for tools.
Cold Plunge Protocol
A starting water temperature, session time and weekly frequency for your goal and cold tolerance.
Try it freeSauna Routine Builder
A starting infrared sauna temperature, session length and weekly frequency for your goal.
Try it freeRed Light Dosing
Wavelength, distance, time per area and frequency for skin, muscle recovery, pain or hair.
Try it freeCold Plunge Tub Finder
Which tub fits you? Budget, space and usage matched to the right type, with typical 2026 price ranges.
Try it freeRed Light Device Finder
Panel, mask or handheld? Matched to your goal with the wavelength and distance to use.
Try it freeSauna Finder
Blanket, tent or cabin? The right home sauna for your budget, space and goal in 3 questions.
Try it freeElectrolyte Calculator
How much sodium to replace after sauna, training or on keto, and when to take it.
Try it freeStack Builder
A starting supplement stack for your goal (sleep, focus, longevity, performance), with doses from trials.
Try it freeDosage Calculator
Typical doses for 20 common supplements, matched to your goal, with the key safety warnings.
Try it freeTDEE + Macros Calculator
Estimate your daily calorie burn and a protein, fat and carb split for muscle gain, fat loss or maintenance.
Try it freeSupplement Comparator
Side-by-side table of 20 supplements: studied dose, evidence grade, how long effects take and who should be careful.
Try it freeInteraction Checker
Flags known supplement and medicine interactions and dose stacking. Not a replacement for your pharmacist.
Try it free Free PDFFree PDF: 2026 Supplement Cheat Sheet
One page: typical doses, timing and upper limits for ten well-studied supplements. Free with email signup.
Try it free