Supplements
Smart supplementation: what the evidence (NIH, EFSA, ISSN) actually shows, what works, what doesn't and when it's truly worth taking.
Vitamin C: benefits, deficiency and foods rich in it
What vitamin C does (immunity, collagen, iron absorption), deficiency symptoms, the foods highest in vitamin C, and the truth about vitamin C and colds.
Folate (folic acid): benefits, deficiency and pregnancy
What folate (folic acid, vitamin B9) does, why it is crucial in pregnancy, deficiency symptoms, foods rich in it, and the real difference between folate and…
Potassium: benefits, foods rich in it and blood pressure
What potassium does, how it helps lower blood pressure by balancing sodium, deficiency symptoms, foods rich in it (beyond the banana) and an important warning…
Vitamin B12: deficiency, symptoms, sources and when to supplement
What vitamin B12 does, symptoms of deficiency, who is most at risk (vegans, older adults), which foods contain it and when to supplement.
Zinc: what it does, deficiency symptoms and zinc-rich foods
What zinc does (immunity, skin, wound healing), symptoms of deficiency, who is most at risk, zinc-rich foods and the truth about zinc and colds.
Pre-workout supplements: what really works (and what is marketing)
Caffeine, creatine, beta-alanine, citrulline: which pre-workout ingredients have real evidence, at what doses, and why most commercial tubs are marketing.
Creatine for women: benefits, myths and why it does not make you gain weight
Creatine is not just for men. Learn why women respond just as well or better, why it does not cause fat gain or bloating, and how to take it at every life…
Supplements guide: what works and what is marketing
Which supplements really work and which are marketing. An evidence-based guide: creatine, protein, vitamin D, omega-3, magnesium and caffeine, and which you…
Protein powder: which to choose, when to take it and whether you need it
Whey, casein, isolate or vegan: which protein powder to choose for your goal, when to take it and whether you really need it. No marketing.
Omega-3: What It Does, How Much You Need and Where to Get It
What omega-3 is, its real science-backed benefits, the best sources (oily fish and plant-based) and when supplementing makes sense.
Vitamin D: Why Almost Everyone Is Deficient and How to Fix It
Vitamin D deficiency is very common even in sunny countries. What it does, how to get it from sun and food, and when to supplement.
Magnesium: What It Does, Signs of Deficiency, and Best Sources
What magnesium does, why deficiency is common, its effects on sleep, muscles, and stress, and how to get enough from food or a supplement.
Collagen: Does It Actually Work or Is It Just Marketing?
What the evidence says about collagen: for skin, joints and sport. When it may help, why regular protein often suffices, and how to choose a supplement.
Protein Powder: Types, Differences and When to Use Each
Whey, casein, plant, hydrolyzed... Complete guide to protein powders with absorption data, biological quality and recommendations by goal.
Creatine: the most studied supplement in the world (complete guide)
Everything about creatine: what it is, how to take it, dosage, side effects, types, and why it is the safest and most effective supplement.
Collagen Supplements: Do They Work or Is It Marketing?
Honest evidence-based review of collagen supplements: what real trials say about skin, joints and bones, who benefits, and which products are worth the money.