Guides
Applied science, explained clearly.
Advanced nutrition guides to understand what you take: how each nutrient works, what European regulation recognises and how to turn it into a habit. Always with sources.
Creatine
Creatine
Creatine monohydrate: what it is, what it does and how to take it
Complete guide to creatine monohydrate: how it works, EU-authorised benefits, the 3 g dose, when to take it and how to choose a quality creatine.
Creatine
Creatine and the brain: what the science says
The brain is one of the most energy-hungry organs. Discover creatine’s role in brain energy metabolism and what science is studying today.
Creatine
Micronised creatine 200 mesh: what makes it different
What micronised means and what mesh is. Why 200 mesh creatine monohydrate mixes better, how to prepare it and how to recognise a pure creatine.
Creatine
Creatine for women: benefits, dose and how to take it
Creatine for women: why it matters at every stage of life, EU-authorised benefits, the 3 g daily dose and how to build it into your routine.
Creatine
Creatine and water retention: what really happens
Why creatine is stored with water inside muscle, how much your weight can change when you start and how to take it so the change is gradual.
Creatine
When to take creatine: morning, night, before or after training
When to take creatine: before or after training, morning or night, on rest days, with coffee or with food. Sample routines.
Creatine
Creatine for vegetarians and vegans
Why creatine is especially relevant for vegetarian and vegan diets, where creatine monohydrate comes from and how to take it.
Omega-3
Omega-3
Omega-3: EPA, DHA, benefits and how much to take
What EPA and DHA are, their authorised benefits for the heart, brain and vision, how much omega-3 to take per day and how to read the label.
Omega-3
How to choose a good omega-3: origin, purity and freshness
The five criteria for choosing a quality omega-3: EPA and DHA per serving, origin and species, protection against oxidation, format and label.
Omega-3
Cantabrian anchovy omega-3: why origin matters
Why we chose oil exclusively from Cantabrian anchovy: a small fish from the base of the food chain, with EPA and DHA and a traceable origin.
Omega-3
When to take omega-3: morning or night?
When to take omega-3 to get the most from it: with food, in the morning or spread through the day. Tips to take it every day without forgetting.
Omega-3
Omega-3 and oily fish: how much you need and how to get it
How much EPA and DHA a portion of salmon, sardines, mackerel or tuna provides, how much you need per day and how to secure your omega-3 intake every day.
Omega-3
DHA and the brain: the omega-3 of neurons
DHA is a structural component of the brain and the retina. Discover its role, its authorised benefits for the brain and vision and how much you need.
Magnesium
Magnesium
Magnesium bisglycinate: what it is, what it does and how to take it
What magnesium bisglycinate is, why it is combined with vitamin B6, its EU-authorised benefits, how much to take and when to take it.
Magnesium
Magnesium at night: your wind-down ritual
Why take magnesium bisglycinate with B6 before bed, how to build an evening ritual in four steps and the habits that support good rest.
Magnesium
Types of magnesium and elemental magnesium: how to read the label
What elemental magnesium is, the main forms of magnesium (oxide, citrate, chloride, malate, threonate, bisglycinate) and how to read a label.
Magnesium
How much magnesium you need per day
How much magnesium you need per day according to EFSA, what the NRV is, which foods it comes from and how to top up your intake with a magnesium supplement.
Magnesium
Magnesium with vitamin B6: what the combination is for
What magnesium with vitamin B6 is for: why they are combined, their 16 EU-authorised benefits, how much B6 to take and when to take it.
Magnesium
Magnesium-rich foods and how to top up your intake
The foods with the most magnesium per portion: pumpkin seeds, chia, almonds, spinach, cashews and pulses. Ideas to top up your daily intake.
Longevity
Longevity
Longevity supplements: the essentials with the most evidence
Science-based biohacking: the pillars of longevity and the three essential supplements with the most evidence, creatine, omega-3 and magnesium with B6.
Longevity
Creatine after 50: strength and active ageing
Creatine and strength training after 50 and 55: the EU-authorised benefit, how to train, how to take it and how to complete your routine.
Longevity
Creatine, omega-3 and magnesium together: your daily routine
How to combine creatine, omega-3 and magnesium with B6 in a three-moment ritual: what each provides, timings, how long each bottle lasts and Pack Vida.
Longevity
Biohacking: a science-based guide to getting started
What biohacking is and how to start on a scientific basis: light, sleep, strength, nutrition and essential supplementation. A simple, measurable protocol.
Longevity
Tiredness and fatigue: the nutrients that help
How your body produces energy, which nutrients have authorised claims on tiredness and fatigue, such as magnesium and B6, and habits that help.