Journal · friendly science
The research, explained simply.
What the studies actually show about supplements — and what they don't yet. No buzzwords, no miracles. Just what's worth knowing.
Creatine through menopause: what we know, and the honest gaps
Strong evidence after menopause, the first real perimenopause trials arriving now, and honest caveats on mood, sleep and brain fog.
Creatine and sleep deprivation: the brain-energy story
A single dose sharpened a sleep-deprived brain — now replicated. The fascinating 2024–26 research, and the high-dose asterisk headlines skip.
Creatine and healthy aging: what the newer research shows
Paired with resistance training, creatine is one of the best-documented ways to hold on to muscle with age. The 2025–26 evidence on muscle, bone and brain.
When should you take creatine? Timing, honestly
Before or after training? On rest days? The honest answer is boring: the clock barely matters — daily consistency does. What the research shows.
Creatine myths, tested against the evidence
Kidneys, hair loss, bloating, cramps — the myths that won't die, held up against what the research actually shows, including the 2025 hair trial.
Creatine gummies: convenient, but do they work?
Creatine keeps best dry — in water it turns to creatinine. The chemistry, the lab tests that caught it, and what it means for gummies.
The supplements you probably don't need
BCAAs, testosterone boosters, fat burners, greens powders — the honest list of what the evidence doesn't support, from a company that sells supplements.
Multivitamin: a daily base, honestly explained
It won't prevent disease — the research is honest about that. What a multivitamin actually does, and who genuinely benefits.
Creatine for the mind: dose, evidence and who benefits
The deeper cognition story — what the trials show, who responds most, and the dose question most articles skip.
Creatine: a simple, research-backed guide
What creatine actually does, who it's for, and how to use it — explained simply, honestly and without the hype.
Creatine for women: what the research says
Same dose, same safety — and the bloating myth, busted. An honest look at creatine for women across the lifespan.
Creatine and the brain: what does the research say?
Most people think muscle. But the brain is one of the body's most energy-hungry organs — here's what the studies actually show.
How much creatine? 3 g vs 5 g, explained
Do you need a loading phase? Is 3 grams enough? A straight-talking guide to creatine dosing, based on the research.
Vitamin D and the Nordic winter
This far north, your skin makes almost no vitamin D for months. Here's what the evidence — and Norwegian health authorities — actually recommend.
Do you need electrolytes every day?
The market is split between extreme salt bombs and watered-down powders. A balanced look at what actually makes sense day to day.
Magnesium glycinate: forms, effects and sleep
Why the form of magnesium matters, what the EU has actually approved, and what the research says — and doesn't — about sleep.
Omega-3: heart, brain, and what EPA vs DHA means
Two fatty acids, different roles. A simple guide to omega-3 — and the effects that are actually documented and approved.
How much protein do you actually need?
The RDA is a floor, not a target. Evidence-based protein numbers for everyday health, training and healthy ageing.
Collagen for skin and joints: does it work?
The honest version: some promising signals, a lot of industry funding, and zero approved EU claims. Here's what to make of it.