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Spirulina and Iron: Content, Absorption, Ferritin, What Studies Show
Is spirulina really rich in iron? Its actual content per dose, what we know about its absorption, its effect on ferritin according to trials, when to prefer an iron supplement, and the precautions ...
Foods Rich in Creatine: The Ranking and How Much to Eat for 3 g
In which foods is creatine found? The ranked breakdown of meats, fish and dairy products, the quantity to eat for 3 g, the effect of cooking, the case of vegetarians, and what a supplement changes.
Fulvic Acid: Benefits, Risks and What the Research Says
Fulvic acid: what is it, and what do studies show? The benefits measured in humans, almost all with purified shilajit, real dangers, heavy metals leading the way, side effects, and three criteria f...
Cranberry and Urinary Tract Infection: What the Studies Say
Does cranberry really prevent urinary tract infections? What the 2023 Cochrane review shows, who benefits and who doesn't, the PAC dosage to aim for, capsules or juice, how long to take it, precaut...
Natural Diuretics: The Plants and Foods That Really Eliminate Water, According to Studies
What is the most powerful natural diuretic? Human studies provide a clear ranking: reducing salt, hydration, potassium, then horsetail, with an effect comparable to a pharmaceutical diuretic in one...
Ginseng: Immediate Effects, Action Timeline and Treatment Duration, According to Studies
Does ginseng have an immediate effect? Studies measure effects on memory, mental fatigue, and blood sugar 1 to 6 hours after intake, while fatigue, erectile function, or immune defenses require sev...
Benefits of Ginseng for Women: Menopause, Libido, Fatigue, According to Research
Menopause, desire, fatigue, mood, skin, cycle: what clinical trials really show about ginseng in women, with the studied preparations and doses, and precautions to know (pregnancy, breast cancer, i...
Fundamental Endurance: Pace, Heart Rate and Zone 2, According to Research
Fundamental endurance is run below the first ventilatory threshold, at a pace where you can still speak. This guide based on research details the zones, maximum heart rate calculation, zone 2, brea...
L-carnitine: Side Effects, Dangers and Contraindications, What Studies Show
Is L-carnitine dangerous? In trials, its tolerance is close to placebo and the observed safety level reaches 2,000 mg per day. This guide details measured side effects, fish odor, the question of T...
Starting Running: The Beginner's Guide, According to Research
Walk-run alternation, number of outings, progression that limits injuries, weight loss, stretching, shoes, sleep and iron in female runners: what studies show for a good start, with a 10-week program.
Pilates Reformer: Benefits and Differences With Mat Pilates, According to Research
The reformer adds spring resistance to Pilates exercises. Here's what research shows about its benefits, what truly sets it apart from mat Pilates, and how often you should practice it.
Pilates vs Yoga: Differences, Benefits and Which to Choose, According to Studies
Origins, how a session unfolds, studies that directly compare the two methods, effects on the back, balance, flexibility, stress, sleep and weight: what research shows to help you choose between Pi...
VMA: Calculation, Tests and Interval Training, According to Research
VMA, the speed at which oxygen consumption plateaus, lasts approximately 6 minutes and is measured on a track. This guide compares the tests (VAMEVAL, Léger-Boucher, 6 minutes, Cooper), provides a ...
Hawthorn: Side Effects, Contraindications and Interactions, What Studies Show
Is hawthorn dangerous? In 24 studies and 5,577 patients, its side effects are mostly mild, and in the largest trial, 2,681 heart failure patients followed for two years, they were just as frequent ...
Proteins During Cutting: How Much, Which Types, and When – What Studies Show
How much protein when cutting, which types and when? Studies provide precise guidelines: 1.6 to 2.2 g per kilogram per day for a bodybuilding practitioner, more for someone already lean in a marked...
Low Serum Folate (Vitamin B9): Understanding Your Blood Test, Causes and What to Do
Your serum folate levels are low on your blood test? This measurement mainly reflects your intake from the past few days, while red blood cell folate reflects your reserves. The thresholds you shou...
L-carnitine and weight loss: what meta-analyses show, at what dosage and for whom
Does L-carnitine help with weight loss? Meta-analyses of randomized trials measure a real but modest effect: 1.1 to 1.3 kg more than placebo, especially in overweight adults. Why the effect remains...
Multivitamins: Should You Take Them? What Studies Show
Should you take multivitamins? Three major trials answer: 8% fewer cancers among 14,641 doctors followed for eleven years, two years less cognitive aging in COSMOS seniors, nutritional deficiencies...
Beta-Alanine: Tingling, Dosage, Duration, and for Which Efforts, What Studies Show
The tingling after a pre-workout is beta-alanine, and it proves nothing. What does prove something: 40 studies and 1,461 participants, a real effect on efforts lasting 30 seconds to 10 minutes, no ...
Male Fertility: Spermogram, Diet and Supplements, What Studies Really Show
Half of couple infertility cases have a male component. This guide reports what studies show: the largest trial ever conducted, 2,370 couples, where folic acid and zinc changed nothing; the Cochran...
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