Magnesium: when a supplement makes sense and when it does not
Magnesium is found in many everyday foods. How much you need according to EFSA, what research says about muscle cramps and where the upper limit for supplements lies.
Vitamin D in winter: when to test and when to adjust
In a Belgian winter your skin makes almost no vitamin D. What a blood test tells you, how much EFSA considers adequate and where the safe upper limit lies.
Vitamin D in autumn: what Sciensano and the SHC outline (no dosing advice)
Less UV in October, often lower vitamin D status in winter. Literacy around Sciensano and the Superior Health Council — without a milligram prescription from a blog.
Creatine literacy: 3–5 g per day without the loading myth
Keep creatine monohydrate boring: daily dose, food-first mindset, third-party tested — no TikTok loading.
Omega-3: fatty fish first, capsules as a backstop — no TikTok dose
Omega-3 via fatty fish stays the base; capsules are a backstop at low intake. Quality and dosing without hype or medical promises.
Magnesium for cramps? Food-first, no TikTok fix
Magnesium and cramps: food first, supplements only with a real reason. Relativise TikTok claims without panic or guru dosing.
Sleep supplements: fix the cause first, then maybe a box
Melatonin and sleep blends rarely fix the cause. Caffeine, screens and rhythm first — a box only once the basics hold.
Supplements and contamination: when third-party testing really counts
Contamination in fitness supplements is rare but real. When Informed-Sport/Cologne-style checks matter — and when food-first is enough.
Caffeine later in the day before training: what it gives you and what it costs your sleep
Taking caffeine later in the day before a session means weighing a small performance gain against a shorter night. Here is what studies measure and why sensitivity differs from person to person.
Antioxidant shots after endurance: when timing matters — and when fruit is just fruit
Cherry shots aren’t a mandatory protocol. Food-first first; mega doses around every session can blunt adaptations. Consider them in heavy load or cold season.
Collagen for muscle growth? Not a complete protein — when it does (and does not) make sense
Collagen is not a complete protein for hypertrophy. First total protein and leucine-rich food; collagen at most a niche for joints/skin, with limits.
Vitamin D for athletes: useful in winter, often not needed in summer
Season and outdoor light first. Winter can make moderate D supplementation worthwhile; summer often covers enough with sun + food. No panic dose — Sciensano/EFSA frames.
