Advanced nutrition glossary

The daily amount of a nutrient that EFSA considers sufficient for the population. For EPA + DHA it is 250 mg in adults.

The molecule left over when ATP releases energy. Phosphocreatine gives it back a phosphate to regenerate ATP instantly.

A plant omega-3 found in seeds such as flax and in walnuts. The body converts only a small part into EPA and DHA.

The molecule your cells use for energy. It is biologically active when bound to magnesium, as the Mg-ATP complex.

The proportion of a nutrient the body absorbs and can use. It depends on the chemical form, the dose and whether it is taken with food.

Applying science to everyday life to perform better and look after your long-term health: evidence-based habits, data and nutrition.

A ring structure in which a mineral is bound to an organic molecule, such as an amino acid. It provides stability and good tolerance.

A molecule that helps an enzyme do its job. The active form of vitamin B6 is a coenzyme in more than a hundred reactions.

A mineral or molecule an enzyme needs in order to work. Magnesium is a cofactor in more than 300 enzyme systems.

A natural compound the body makes from arginine, glycine and methionine, also supplied by meat and fish. Around 95% is stored in muscle.

The enzyme that transfers the phosphate from phosphocreatine to ADP to regenerate ATP during intense efforts.

A creatine molecule bound to one water molecule. It is the most studied form of creatine and the reference form in the authorised claims.

A natural breakdown product of creatine that is excreted in urine. Creatine can raise its value in a blood test.

A long-chain omega-3, a main structural component of the brain and the retina.

The European Food Safety Authority. It assesses the science behind health claims and sets reference values.

The balance of minerals such as sodium, potassium and magnesium in the body’s fluids. Magnesium contributes to electrolyte balance.

The real amount of magnesium a product provides, not counting the weight of the molecule it is bound to. It is the figure to use when comparing.

A long-chain omega-3. It is the raw material for molecules the body uses as signals and, together with DHA, contributes to the normal function of the heart.

The feeding chain of ecosystems. Small fish, such as anchovy, sit at the base and accumulate far fewer heavy metals than large predators.

The smallest amino acid. In bisglycinate, two glycine molecules surround the magnesium to form a chelate.

A benefit of a nutrient assessed by EFSA and authorised by the European Commission, with specific wording and conditions of use.

An intermediate amino acid in metabolism and one of the markers biohackers track. Vitamin B6 contributes to normal homocysteine metabolism.

A protocol of higher doses for a few days to fill creatine stores sooner. With 3 g per day you reach the same point in a few weeks.

Magnesium bound to two glycine molecules in a chelated structure that is stable and very well tolerated by the digestive system.

A measure of how fine a powder is, based on the sieve it passes through. 200 mesh corresponds to openings of about 75 microns.

A study that statistically combines the results of several trials to reach a more robust conclusion.

A form of mercury that builds up along the marine food chain, more in large predators than in small fish.

A powder reduced to very fine particles. The molecule is the same; it disperses better in liquid and is easier to take.

The daily reference amount set by European regulation for labelling. For magnesium it is 375 mg.

The degradation of fats by oxygen, light and heat. Vitamin E helps protect omega-3 oil.

A family of polyunsaturated fatty acids. The most important are ALA (plant) and EPA and DHA (marine, long-chain).

The percentage of EPA and DHA in red blood cell membranes. It reflects your omega-3 intake over recent months.

The heaviest weight you can lift once in an exercise. It is used to express the intensity of strength training.

Muscle’s immediate energy reserve: creatine bound to a phosphate, ready to regenerate ATP in seconds.

The active form of vitamin B6, the one that acts as a coenzyme in the body.

A study in which participants are randomly assigned to an intervention or control group, the gold-standard design in research.

The amount of product the label tells you to take each day. It should not be exceeded.

Strength training with loads: weights, machines, bands or your own bodyweight, increasing the difficulty over time.

A progressive and marked loss of muscle mass and strength with age. Strength training is the best strategy to look after your muscles.

A review that searches for, selects and appraises all the studies on a specific question in an orderly way.

A water-soluble vitamin that works in the same processes as magnesium: energy, the nervous system and psychological function.

An antioxidant vitamin. It contributes to the protection of cells from oxidative stress and helps protect omega-3 oil.