Nicole Raven

Fish oil, krill oil or algae oil? Fish oil, krill oil and algae oil all provide EPA and DHA. However, they differ in origin, chemical form, price and suitability for different situations. We are regularly asked which option is best, so we are happy to help you make an informed choice. Zinc for skin, hair and nails Zinc contributes to the maintenance of normal skin, hair and nails. This is why the mineral is frequently included in supplements for skin, hair and nails. However, this does not mean that more Zinc automatically results in fuller hair, stronger nails or more attractive skin. Zinc forms compared When looking for a food supplement containing Zinc, the number of choices can be overwhelming. On product labels, you may encounter Zinc as bisglycinate, citrate, gluconate, picolinate or methionine. Some products also contain several forms of Zinc. What do these names mean, and is one form better than another? Zinc Zinc is a mineral that our body needs every day. Among other things, it supports the immune system, plays a role in cell division and contributes to the normal repair process of cells and tissues. Zinc also helps maintain healthy skin, hair, nails and bones. Omega Fatty Acids Omega fatty acids are nutrients people often ask about. They play a role in our energy, our heart, our brain and the balance between different types of fats in the body. At the same time, there is a lot of confusion about the difference between Omega‑3, Omega‑6, Omega‑7 and Omega‑9, about sources such as fish, algae and krill, and about how to choose a supplement. Magnesium forms compared Magnesium must always be bound to another molecule. Binding magnesium to a salt or amino acid makes it stable, soluble and suitable for consumption. This binding then determines how well it dissolves in the intestines and through which pathway it is absorbed. Organically bound forms such as citrate, malate and bisglycinate follow a different absorption pathway from inorganically bound magnesium oxide. Choice Guide for Magnesium What should you know before choosing a magnesium supplement? This guide will help you make a decision based solely on composition, quality and the information on the label. Magnesium in food Magnesium occurs naturally in many foods. Nevertheless, it is one of the minerals for which average intake in the Western diet falls below the reference values. One possible reason is that modern agricultural practices affect magnesium levels in the soil and, consequently, in crops. Magnesium Magnesium is involved in more bodily functions than any other mineral — more than 300 enzymatic processes depend on it. Yet intake through a typical Western diet is structurally on the low side. Food supplements: on an empty stomach or with a meal? If a food supplement label says "take with water," when exactly is that? At breakfast, in between meals, or before bed? With a meal or on an empty stomach? The answer differs per type of supplement, and the choice can affect how well your body processes the substance. This article gives a practical overview per category, so you can plan your routine more consciously. What does bioavailability mean? A supplement label tells you how many milligrams or micrograms of a nutrient each capsule contains. But that number doesn’t automatically reflect how much your body actually absorbs. Between intake and effect lies a crucial step: bioavailability. This explains why two supplements with the same name and the same stated amount can still differ substantially — and why the chemical form on the label truly matters. What are excipients in food supplements? When you read the ingredient list of a supplement, you’ll often come across names like microcrystalline cellulose, magnesium stearate or silicon dioxide. But what exactly do they do? This article explains what excipients are, why they’re technically necessary, and how to identify them on a supplement label. Timing of sports supplements In the world of sports supplements, a great deal of attention is given to timing — the exact moment of intake before, during or after a workout. For some supplements, timing genuinely matters. For others, taking them consistently every day is far more important than the precise moment. Do my food supplements work? More and more people use blood tests to check whether their food supplements are working. That sounds logical, but it isn’t always useful. For some nutrients, testing genuinely provides valuable information. For others, there is simply no way to determine whether a supplement is “working” through blood values. Knowing the difference helps avoid unnecessary tests — and prevents drawing the wrong conclusions. Combining food supplements: What works together and what doesn't? Many people take several food supplements each day, sometimes at different times, sometimes all at once. What often goes unnoticed is that nutrients can influence one another. Some combinations strengthen each other’s effect, while others compete for the same absorption pathways in the gut, reducing how much of each nutrient is actually absorbed. This article offers a practical overview of the most relevant duos and trios — both the combinations that work well together and those where timing matters. Organic vs. regular food supplements: When does it matter? Organic or non-organic? Is organic always the better choice? And does the distinction matter as much for food supplements as it does for food? This article explains what “organic” means in the context of supplements, when the difference is meaningful, and when it plays a smaller role. Nutrients that work together and activate each other Nutrients can activate, transport and convert one another. Sometimes the combination in which you take them matters more than the amount itself. This article focuses on synergy: the interplay between nutrients in which the whole becomes more effective than the individual parts. It highlights combinations you can recognise on product labels and apply in your own routine. Food supplements and medication - What you need to know Food supplements are not neutral substances. They contain pharmacologically active compounds that can influence how medication is absorbed, how it works, or how it is broken down — and the reverse is also true. This overview highlights the combinations that deserve extra attention. Your body's biological clock: when to take what Your body doesn’t operate at the same pace throughout the day. Organs, hormones and digestion follow an internal rhythm that repeats every 24 hours — the circadian rhythm. This rhythm influences not only when you feel sleepy or alert, but also when your body processes certain substances most efficiently. Understanding that rhythm helps you choose moments when your body is naturally more receptive to supplements. It’s not about drastically changing your routine, but about making more conscious timing choices.