Creatine and the brain: real benefits or another marketing promise?
Creatine and cognition: what the trials suggest, why results obtained under sleep deprivation are insufficient, and what the EFSA concludes.
Blog — nutrition, keto and healthy eating
Colostrum: how useful is this supplement for immunity and digestion?
Bovine colostrum: composition, data on immunity and gut health, limitations of studies and precautions in the event of a milk allergy.
Lion’s Mane, reishi and cordyceps: can “functional” mushrooms live up to the claims?
Lion’s Mane, reishi and cordyceps: a comparison of traditional uses, small-scale human trials and claims that have yet to be sufficiently substantiated.
Shilajit: energy, testosterone… what does the evidence really say?
Shilajit: analyse the research on testosterone, the limitations of energy-boosting claims and quality criteria before making any purchase.
Muscle recovery: sleep, protein, creatine and the true role of glutamine
Before buying a whole load of supplements, prioritise your recovery needs: recovery, sleep, energy, protein, creatine, then other options.
Omega-3: look for EPA and DHA, not just “1000 mg” fish oil
Two capsules of fish oil 1000 mg can provide very different doses of EPA and DHA. Quick reference guide.
Matcha: caffeine, antioxidants and performance — what we really know
Matcha provides caffeine and catechins, but is no substitute for training or an energy deficit. Potential benefits and limitations.
Psyllium: fibre, satiety, bowel function and precautions for use
Psyllium absorbs water and forms a gel. Potential benefits, gradual onset of effects, hydration and interactions to be aware of.
Pre-workout and caffeine: the effective dose without disrupting your sleep
Caffeine can improve performance, but more is not always better. Dosage, timing, tolerance and daily intake.