Nicole Raven

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 supplements work? What blood tests do and don't tell you More and more people use blood tests to check whether their 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 supplements: What works together and what doesn't? Many people take several 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. Clean label supplements: what does it mean? The term “clean label” appears increasingly on supplement packaging and in marketing. Yet what it actually means is less clear. There is no official definition, no legal standard and no independent body that monitors its use. As a result, clean label can be meaningful, but it can also be used loosely. This article explains what the term means in practice and how you can assess whether a product that claims to be “clean label” truly meets that expectation. Organic vs. regular supplements: When does it matter? Organic or non-organic? Is organic always the better choice? And does the distinction matter as much for 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. Supplements and medication — What you need to know 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. Common myths about dietary supplements Supplements are not a replacement for food, and they are not medicines. They are exactly what the name says: dietary supplements. Products intended to supplement your daily diet. Many stories circulate about their use. What's true, and what's a myth? How to recognize a high-quality supplement? The range of supplements is vast, and price differences are significant. But how do you know if a product is actually of high quality and not just expensive or beautifully packaged? Quality is not found on the front of the packaging. It lies in the choices the manufacturer has made regarding raw materials, the production process, and transparency. This article provides a practical framework for evaluating supplements without needing to be a biochemist.