Supplements
Most searches that land here ask whether a supplement actually works, and pre-workouts top the list. Pre-workout supplements: what works goes ingredient by ingredient, from caffeine and creatine to beta-alanine and citrulline, and separates the ones with solid evidence from the label filler. The supplements guide does the same for the whole shelf, with one rule first: food comes before the tub.
If you are choosing a protein powder, the protein powder guide compares the main types and when you need one at all. And the complete creatine guide explains why it is the sports supplement with the most research behind it, according to the ISSN, and which myths do not hold up.
Specific amounts are in each guide, with their source; if you take medication, are pregnant or have a kidney condition, talk to your doctor first. And before buying any tub, check whether your food already covers the protein you need.
Vitamin C: what it does, how much you need, deficiency and foods rich in it
EFSA sets 110 mg of vitamin C a day for men and 95 mg for women. Table of mg per serving: 80 g of red pepper gives 102 mg and one kiwi, 70 mg.
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.
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.
Omega-3: What It Is, How Much You Need a Day and Which Foods Have It
EFSA sets 250 mg a day of EPA + DHA for adults. Table of mg per serving (salmon, sardines, mackerel, tuna, walnuts) and what the big trials found.
Vitamin D: Why 4 in 10 Europeans Fall Short and How to Get Enough
EFSA sets 15 µg of vitamin D a day, and 40% of Europeans are below 50 nmol/L. Foods with µg per serving, the sun and what the trials found.
Magnesium: What It Does, How Much You Need, Deficiency Symptoms and Best Food Sources
What magnesium does, how much you need (300 mg a day for women, 350 mg for men according to EFSA), deficiency symptoms and foods with mg per serving.
Collagen: Does It Actually Work or Is It Just Marketing?
A 2025 meta-analysis of 23 trials found skin benefits only in industry-funded collagen studies. What the evidence says on skin, joints and protein.
Protein powder: types, differences and which one to choose (and whether you need it)
Whey, casein, soy, pea or rice: what differs and which to choose. Matching the leucine in 25 g of whey takes about 38 g of pea protein.
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.
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