Guides & Knowledge
Clear articles on intake, dosage and effects of food supplements.
Too much magnesium: reading the 250 mg limit
250 mg maximum in a supplement, 375 mg NRV: why the two figures do not contradict each other and what actually happens with too much magnesium.
Taking magnesium: morning, evening or split?
Is there a best time of day for magnesium? What actually counts: portion size, regularity and the gap to certain medicines.
Magnesium and vitamin D: what connects them
Magnesium is said to "activate" vitamin D: where that sentence comes from, what the studies actually show and which claims are authorised for the two.
Magnesium and calcium: reading the 2:1 ratio
Where the 2:1 ratio of calcium to magnesium comes from, why it is not a dosing rule, and whether the two minerals have to be taken separately.
Magnesium daily requirement: 375, 350 or 250 mg?
375 mg NRV, 350 or 300 mg estimated value, 250 mg maximum in a supplement: which figure applies to what, and how much of it the diet already covers.
Magnesium and exercise: what sweat actually costs
How much magnesium is really lost in sweat during exercise, what the authorised claims cover and what the data actually say about muscle cramps.
Magnesium and sleep: what may be claimed
No sleep claim is authorised for magnesium. What the studies actually show, which claim melatonin carries and how to read a combination product.
Magnesium in food: table & realistic portions
Pumpkin seeds top every magnesium table, yet people eat 15 g of them. Which foods actually deliver the most per realistic portion – with two tables.
Buying magnesium: compare the price per mg properly
The pack price says little. How to work out the price per 100 mg of elemental magnesium, what a label has to state and which additives are usual.
Magnesium forms compared: bisglycinate, citrate & co.
Magnesium bisglycinate, citrate, oxide and malate: how the forms differ chemically, what elemental content means and how to read a label properly.
Vitamin D3 dosage: 1000 IU to 10000 IU – what makes sense?
How much vitamin D per day makes sense? Compare dosages from 1000 IU to 10000 IU, daily versus weekly intake and depot effects.
Melatonin duration: how long does it act in the body?
How long does melatonin last? Half-life, how the body clears it and how to avoid feeling groggy the next morning.
Melatonin, valerian and ashwagandha compared
Melatonin, valerian and ashwagandha compared: origin, use and differences between the three substances, set out factually.
Melatonin and shift work: a guide to taking it
Melatonin 10 mg and shift work: guidance on how, when and how much to take for daytime sleep after a night shift.
Vitamin D3 K2 20,000 IU: the high dose compared
High-dose vitamin D3/K2 (20,000 IU): how it differs from lower dosages and what to bear in mind when taking it.
Why shouldn't you take alcohol and melatonin together?
Alcohol and melatonin together? Why this combination disrupts sleep, what the risks are and what to watch out for — clearly explained.
Taking vitamin D3 K2 5000 IU correctly: a guide
Vitamin D3 and K2 (5000 IU): guidance on intake, timing and combining these two fat-soluble vitamins, summarised factually.
The Impact of Vitamin D3 and Alcohol Interaction on Health
The Impact of Vitamin D3 and Alcohol Interaction on HealthIntroductionWelcome, dear readers. Health is our most valuable asset, and the daily decisions we make have an enormous influence on it. In par
Ashwagandha and ginseng compared: the differences
Ashwagandha and ginseng compared: origin, botanical characteristics and traditional use of the two plants, set out factually.
Ashwagandha recipes: simple ideas for everyday life
Ashwagandha (Withania somnifera) in the kitchen: simple recipe ideas and tips for working the Ayurvedic powder into everyday life without fuss.
Ashwagandha side effects: the possible risks at a glance
Ashwagandha (Withania somnifera): the plant's origin, use in Ayurveda plus possible side effects and interactions, in a factual overview.
Ashwagandha for students: what to know about the Ayurvedic root
Ashwagandha (Withania somnifera): origin, Ayurvedic tradition and background on the root — an overview for student life.
Ashwagandha for skin: traditional use at a glance
Ashwagandha in skincare: origin, traditional use in Ayurveda and a simple do-it-yourself recipe, at a glance.
Can you take too much vitamin D?
Can vitamin D be overdosed? What counts as too much, where the normal range lies and what to watch for at higher dosages.
Vitamin K2 and calcium: the combination at a glance
Taking vitamin K2, D3 and calcium together: what to watch for in this combination and which interactions are possible — explained factually.
Vitamin K2 overdose: what you should know
Overdosing vitamin K2 and D3: what counts as too much, the role of the recommended amount and what to watch for when taking them.
5-HTP: what to know about taking it
5-HTP (300 mg): background on the origin, use and intake of this amino acid precursor — summarised factually.
Can you take vitamin D3 on an empty stomach?
Vitamin D3 on an empty stomach or with a meal? Guidance on the best time to take this fat-soluble vitamin, summarised factually.