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Intermittent Fasting 16/8: The Practical Guide (Sample Day, Protein, Exercise, Unexpected Events)

The 16/8 method rarely fails in principle and almost always fails in application. Here's how a day unfolds, hour by hour.

Immunity: What Actually Works and What Doesn't (Ranked by Evidence Level)

Sleep before supplements. We sell supplements, and yet we still publish the hierarchy shown by meta-analyses.

Intermittent Fasting: What Studies Really Show (And What They Don't)

It doesn't make you lose more weight than a classic caloric deficit, and the best trials show this. Which makes its two real assets all the more interesting.

When to Take Creatine? Before or After Training, Morning, Evening and Rest Days

The answer fits in one line: after your workout, with a meal, every day. What follows explains why this answer matters a hundred times less than consistency.

Milk Thistle: Dangers, Side Effects and Contraindications (What the Studies Say)

Out of 1,088 patients, no more adverse effects than with placebo. And yet there are four situations where you shouldn't take it: here's which ones, and why.

Milk Thistle: Benefits, Liver, Silymarin and Dosage (The Complete 2026 Guide)

Two thousand years of use for the liver, and a science that reversed the verdict: the plant fails where tradition intended it, and surprises where no one expected it.

Ashwagandha and Danger: What Studies Really Say (Liver, Thyroid, Contraindications)

Eight reports in fourteen years, more than two thousand trial participants, thirteen hepatic cases worldwide. We sell this plant, and here is exactly who should not take it.

Selenium: Benefits, Thyroid, Foods, Risks and Dosage

Selenium: what it's for, rich foods, Brazil nuts, thyroid and Hashimoto's, immunity, fertility, deficiency, 255 microgram limit and dangers. Complete guide.

Migraine: The 3 Nutrients Proven by Science

The Nutrition•pro team • Updated in August 2026 • 12 verified scientific sources • Our methodology When looking for what to do about migraines, you encounter two extremes. On one side, lists o...

Vitamin B5 (Pantothenic Acid): Benefits, Skin, Hair, Acne and Dosage (The Complete 2026 Guide)

Vitamin B5 (Pantothenic Acid, Panthenol): Roles, Foods, Deficiency, Effects on Skin and Hair, Acne, Pantethine and Cholesterol, Daily Dose. Complete Guide.

Vitamin B2 (Riboflavin): Benefits, Migraine, Foods, Deficiency and Dosage (Complete 2026 Guide)

The most discreet B vitamin and the one with the most health claims. And especially the only one for which a precise dose (400 mg) appears in migraine prevention recommendations, with a number need...

Vitamin B3 (Niacin, Niacinamide): Benefits, Skin, Risks and Dosage (The Complete 2026 Guide)

One vitamin, two molecules, two safety limits that differ by a factor of ninety. What niacinamide really does for skin, and why niacin left prescriptions behind.

Vitamin B1 (Thiamine): Benefits, Foods, Deficiency, B1-B6 and Dosage (The Complete 2026 Guide)

The only vitamin whose requirement depends on what you eat, and whose reserves last only three weeks. What it does, who lacks it, and why every alcohol withdrawal begins with it.

Biotin (Vitamin B8): Hair, Nails, Benefits, Risks and Dosage (The Complete 2026 Guide)

The best-selling vitamin for hair is also the least proven in healthy individuals. What it actually does, who is deficient, why it skews blood tests, and what dose makes sense.

Vitamin B6 (Pyridoxine): Benefits, Foods, Deficiency, Overdose and Dosage (The Complete 2026 Guide)

Pyridoxine, P-5-P: what vitamin B6 does, where to find it, who risks deficiency, when it damages nerves, and how to choose a supplement without exceeding the 12 mg limit.

Folic Acid (Vitamin B9): Role, Pregnancy, Foods, Deficiency and Dosage (The Complete 2026 Guide)

Folates, folic acid, methylfolate: what vitamin B9 really does, how much to take, when to start before pregnancy, who is at risk of deficiency, and which form to choose.

Vitamin B12: Role, Foods, Deficiency, Dosage and Forms (The Complete 2026 Guide)

What is vitamin B12 used for, where to find it, how to identify a deficiency and what dose to take based on your profile: the complete guide, backed by scientific sources.

B Vitamins: Everything Science Proves (and Debunks) in 2026

Eight vitamins, just as many commercial promises. Nine meta-analyses to settle the matter: what is proven, what is not, and why the form matters as much as the dose.

Magnesium: Everything Science Proves (and Debunks) in 2026

Anti-stress, anti-cramps, anti-fatigue: of the three promises driving the magnesium market, two don't hold up to scrutiny. Twelve meta-analyses reviewed.