Diets
Weight lossEnergy, a diet you can stick to, protein and exercise.
Popular dietsKeto, low-carb, carnivore, vegan and Mediterranean.
Intermittent fasting16:8, 5:2 and alternate-day fasting vs a regular diet.
Eating around trainingProtein, the anabolic window, carbs and fasted cardio.
Glycaemic indexWhat the number tells you and whether it is worth watching.
Food
ProteinHow much you need, muscles and kidneys.
MeatRed meat, processed meat and poultry: cancer, heart, diabetes.
EggsHow many a day, cholesterol and the heart.
MilkLactose, bones, calcium and protein.
Side dishesRice, potatoes, pasta and whole grains.
VegetablesHow much a day, raw or cooked.
FruitSugar, juices, frozen and dried fruit.
FibreHow much a day, digestion, cholesterol and weight.
FatsSaturated, unsaturated and trans fats, oils and nuts.
SugarHow much is too much, weight, teeth and one myth.
SweetenersAspartame, stevia and co.: weight loss and safety.
Ultra-processed foodsWhy we eat more of them and what studies show.
HydrationHow much to drink, coffee and drinking during sport.
Coffee and caffeineHow much is safe, sport and sleep.
AlcoholA glass for your health, cancer, sleep and muscles.
Vitamins
Vitamin supplementsMultivitamins, when a supplement helps and when it harms.
Vitamin ARetinol, beta-carotene, liver and pregnancy.
Vitamin B1Thiamin, alcohol and benfotiamine.
Vitamin B2Riboflavin, absorption and migraine.
Vitamin B3Niacin, nicotinamide, NR and NMN.
Vitamin B5Pantothenic acid, cholesterol and acne.
Vitamin B6Forms, PMS and why to beware of high doses.
BiotinHair, nails and wrong blood test results.
FolateFolic acid, methylfolate and pregnancy.
Vitamin B12Vegans, forms and tablets vs injections.
Vitamin CHow much is absorbed, sport and kidney stones.
Vitamin DWinter, D3 vs D2, daily doses and bones.
Vitamin ENatural vs synthetic and the risks of high doses.
Vitamin KK1, K2, bones and blood thinners.
Minerals
CalciumMilk vs spinach, citrate and supplements.
MagnesiumForms, cramps, sleep, blood pressure and how much is too much.
PotassiumBlood pressure and potassium-enriched salt.
Salt and sodiumHow much a day, where it hides and blood pressure.
PhosphorusSurplus from food additives and the kidneys.
IronForms, what blocks absorption and why not blindly.
ZincForms, colds and the upper limit.
CopperWhy high doses of zinc push it out.
ManganeseAbsorption, iron and why not to supplement it.
SeleniumBrazil nuts, forms and the risk of diabetes.
IodinePregnancy, vegans and seaweed.
ChromiumIs it needed at all? Blood sugar and weight loss.
FluorideTeeth, toothpaste and EFSA’s new limit.
MolybdenumA trace element you need not worry about.
Supplements
CreatineDoes it work? How much? What about the kidneys?
Beta-alanineWho it helps and why your skin tingles.
BCAADo you need them if you eat enough protein?
EAAAll 9 essential amino acids: when they make sense.
CollagenSkin, joints and muscles — and who paid for the studies.
Omega-3Fish, capsules, flaxseed and the heart.
BioavailabilityForms of magnesium, vitamin D, folate and iron.
ProbioticsAntibiotics, digestion and what we do not know yet.
MelatoninFalling asleep, jet lag and supplement quality.
AshwagandhaStress, sleep, strength — and safety.
TurmericJoints, inflammation, absorption — and your liver.
Fat burnersCaffeine, green tea, carnitine: what works and what doesn't.
How we rate the evidence
- Strong evidence — summaries of many high-quality studies (meta-analyses) with consistent results, or recommendations of expert bodies (WHO, EFSA, IARC).
- Moderate evidence — summaries of smaller, shorter or inconsistent studies, single large randomised trials and large observational studies.
- Weak evidence — single small studies, surveys or summaries whose own authors rate the certainty as low; an observed association does not yet mean causation.
Every article shows the date it was written and is based on the studies available at that date. If later research changes the conclusions, the date tells you why.
The articles are general information and do not replace a doctor or dietitian. If you find a mistake or a newer study, let us know.