Ingredients
41 substances: what each one is, what EU rules allow to be said about it, how it is taken and what to watch for.
Macronutrients and fibre3
ProteinWhey, casein, isolate, plant: how the kinds of protein differ, how much protein a serving holds, how to read the label and how to choose.CollagenBovine, marine, peptides, types I, II and III: what collagen in supplements is, how the kinds differ and how to choose.Fibre: psyllium, inulin, glucomannanPsyllium husk, inulin, glucomannan, acacia fibre: what kinds of fibre supplements contain, how they differ and how to take them.
Vitamins4
Vitamin DD3 or D2, micrograms or IU, with K2 or without: how to make sense of vitamin D, how much supplements contain and how to choose.Vitamin K (K1 and K2)K1 and K2, MK-4 and MK-7, D3 with K2: the forms of vitamin K, how much supplements contain and who needs to be careful with it.B vitaminsB-complex, B12, B6, folate: what the group consists of, how methylcobalamin and cyanocobalamin, folic acid and methylfolate differ, and how to choose.Vitamin CAscorbic acid, buffered, liposomal, with bioflavonoids: the forms of vitamin C, supplement doses and how to choose.
Minerals and electrolytes4
MagnesiumCitrate, bisglycinate, oxide, malate: how the forms of magnesium differ, why the label carries two different numbers and how to choose the right one.ZincPicolinate, gluconate, bisglycinate, ZMA: the forms of zinc, how much supplements contain, the upper limit and how to choose.IronBisglycinate, fumarate, sulphate: the forms of iron, how much supplements contain, what it is paired with and why it is kept away from children.ElectrolytesSodium, potassium, magnesium, chloride: what electrolytes in tablets, powders and isotonic drinks are, how to compare them and how they differ from sports drinks.
Sports supplements6
CreatineThe most studied sports supplement: what creatine is, how the forms differ, how much people take and how to choose — without promises the law does not allow.CaffeineHow much caffeine pre-workouts and tablets contain, how much is considered safe a day, and why we do not write about what it does.Beta-alanineWhat beta-alanine is, where the tingle after a pre-workout comes from, how much a serving holds and how it is taken.Citrulline and arginineL-citrulline, citrulline malate 2:1, L-arginine and AAKG: what these amino acids are, how the forms differ and how much pre-workouts contain.HMBWhat HMB (beta-hydroxy-beta-methylbutyrate) is, where it comes from, what EU restrictions apply and how it is taken.L-carnitineTartrate, acetyl-L-carnitine, liquid or capsules: what L-carnitine is, how the forms differ and why we promise no weight loss.
Amino acids5
BCAALeucine, isoleucine and valine: what BCAAs are, what 2:1:1 and 4:1:1 mean, how BCAAs differ from EAAs and protein, and how to choose.GlutamineWhat L-glutamine is, how it differs from glutamic acid and gluten, how much a serving holds and how to choose.TaurineWhat taurine is, why it is in energy drinks and pre-workouts, how much a serving holds and how it is taken.L-theanineWhat L-theanine from the tea leaf is, how much a capsule holds, why it is often paired with caffeine and how to read the label.GlycineWhat glycine is, where it comes from, how much supplements contain and why the powder tastes sweet.
Fatty acids and others7
Omega-3 (EPA and DHA)Fish oil, krill, algae: how to count EPA and DHA, why "1000 mg fish oil" is not 1000 mg of omega-3, and how to choose.MelatoninWhat melatonin is, why supplements with it are sold in Estonia only up to 1.95 mg, how much people take and who it is not for.Coenzyme Q10Ubiquinone or ubiquinol, powder or oil: what coenzyme Q10 is, how the forms differ, how much a capsule holds and how to choose.Glucosamine, chondroitin and MSMSulphate or hydrochloride, from shellfish or vegan, with chondroitin and MSM: what joint supplements contain and how to read the label.Lutein and zeaxanthinWhat lutein and zeaxanthin are, where they come from, how much supplements contain and how to read the label of eye complexes.AstaxanthinWhat astaxanthin is, where it comes from, how much a capsule holds and what dose limit the EU has set for it.QuercetinWhat quercetin is, which foods contain it, how plain quercetin, phytosomes and bromelain complexes differ, and how to choose.
Plants, mushrooms and algae10
Mushrooms: lion's mane, reishi, chaga, cordycepsLion's mane, reishi, chaga, cordyceps, shiitake: what these mushrooms are, how extracts and powders differ and how to read the label.AshwagandhaRoot or leaf, KSM-66 or Sensoril, withanolide percentage: what ashwagandha is, how to read the label and who should not take it.Turmeric and curcuminRoot powder or 95 % extract, with piperine or in micelles: how turmeric supplements differ and how to read the label.TribulusTribulus terrestris: what the plant is, what the saponin percentage on the label means and how to read the contents of men's complexes.Saw palmettoSerenoa repens: what the plant is, how a berry extract differs from powder and how to read the fatty-acid percentage on the label.Milk thistle (silymarin)Silybum marianum: what milk thistle and silymarin are, how to read the standardisation percentage and how extracts, seed powder and oil differ.Spirulina and chlorellaWhat spirulina and chlorella are, how these algae differ, what "broken cell wall" means and how to read the label.MacaPeruvian maca: what the root is, how yellow, red and black, raw and gelatinised maca differ, and how to choose.Rhodiola roseaRhodiola rosea (golden root): what the plant is, what rosavins and salidroside on the label mean and how to choose an extract.GinsengKorean, American, Siberian: which plants are sold as "ginseng", what ginsenosides on the label mean and how to choose.