Ingredients

Creatine is a substance that the body can produce from amino acids and that we also obtain from food, mainly meat and fish. Most creatine is stored in the muscles, where it helps provide rapid energy. Its main role is to function as a kind of “quick battery” for the muscles. During short, intense effort, such as sprinting, heavy gym sets, intervals or a finishing sprint, cellular energy is used very quickly. Creatine helps replenish this energy rapidly, allowing the body to maintain a high level of performance for slightly longer or complete a few additional high-quality repetitions. When creatine is taken regularly, the muscles gradually absorb and store it, but only up to a certain limit known as saturation. Once these stores are full, additional creatine is no longer retained and is simply excreted by the body. There is therefore no benefit in continually increasing the dose. Creatine is also present in smaller amounts in the brain. Some studies suggest that it may support memory or reduce mental fatigue, although in healthy young people the effect is often modest. It may be more relevant for people who obtain little creatine from food, such as vegetarians, or during periods of significant fatigue, for example extreme sleep deprivation. The most thoroughly researched and reliable form is creatine monohydrate. Various “special” forms available on the market generally offer no meaningful advantage and are often simply more expensive. In practice, creatine can be taken long-term in a smaller daily dose. Some people choose to begin with a “loading phase”, but this is not essential. It simply reduces the time required for the muscles to become fully saturated. Taking creatine with food is practical, as this may support its uptake into muscle cells. Combining it with beta-alanine may also be useful during intense training, as the two substances support performance in different ways. Mild digestive discomfort can occur, particularly when large amounts are taken at once. Dividing the dose throughout the day may therefore improve tolerability. Many people also experience a short-term increase in body weight because additional water is retained within the muscles. Creatine is generally considered safe for healthy people. However, anyone with an existing kidney condition should discuss its use with a doctor beforehand. Creatine is not relevant only to athletes. It may also support ordinary but physically demanding activities. Modern life is often largely sedentary, yet the body is occasionally required to perform a short, intense effort, such as running up stairs or lifting heavy objects when moving house. Creatine increases the rapid energy reserve in the muscles that is used during precisely these moments.

Coenzyme Q10 (CoQ10) is a fat-soluble substance that the body produces naturally and also obtains, to a lesser extent, from food. It is found in the highest concentrations in tissues with high energy demands, particularly the heart, liver, kidneys and muscles. Within the mitochondria, often described as the energy centres of cells, CoQ10 contributes to the efficient production of cellular energy. It may also act as an antioxidant by helping to protect cell membranes and is associated with maintaining the antioxidant function of vitamin E. Lower CoQ10 levels are more commonly observed in older people, as the body’s natural production declines with age, and in people taking cholesterol-lowering medicines known as statins. Statins interfere with a biochemical pathway that is also involved in CoQ10 production. Reduced levels of CoQ10 within the myocardium, or heart muscle, have also been described in people with heart failure. This may be particularly relevant because of the heart’s high energy requirements. In healthy people, however, supplementation has not consistently been shown to provide a clear clinical benefit. Certain groups, including athletes under high physical strain, vegans, vegetarians and older adults, may consider supplementation more frequently, although the evidence remains limited. The evidence for supplementation is stronger in people taking statins and in those with heart failure. Because CoQ10 is fat-soluble, it is generally absorbed more effectively when taken with a meal containing fat. It is usually well tolerated, although gastrointestinal discomfort may occur at higher doses. Caution is required when CoQ10 is taken alongside warfarin, as it may reduce the medicine’s effect in some people. It is therefore advisable to consult a doctor before use.

Magnesium is an important mineral that affects many processes in the body. It supports proper muscle and nerve function, energy production, the maintenance of a normal heart rhythm, and bone health. It is absorbed in the intestine, and the body regulates its uptake to some extent. When intake is low, the body can utilise more; when intake is high, it utilises less. Long-term low intake may manifest as cramps, twitches, tingling, fatigue, poorer sleep, or increased nervous excitability. The best approach is to obtain magnesium from food. Green leafy vegetables, legumes, nuts, seeds, and wholegrain cereals contain substantial amounts. For athletes, it is reasonable to monitor intake more closely, especially during endurance or intense exercise and in hot conditions, when losses through sweat may be higher. Supplements are available in various forms, which differ mainly in tolerability. Magnesium is absorbed into the blood as the separate Mg²⁺ ion. A healthy person will not usually overdose on magnesium from a normal diet. The issue is more often associated with higher doses from supplements or certain medicines, most commonly causing diarrhoea and abdominal cramps. It is therefore better to take magnesium after food and, where appropriate, divide the dose. Magnesium may also reduce the absorption of certain medicines, such as some antibiotics and medicines for osteoporosis, so it is advisable to maintain an appropriate time interval.

Calcium is the most abundant mineral in the human body, with most of it stored in the bones and teeth. However, its role is not limited to maintaining their strength. Calcium is also important for normal muscle function, nerve transmission, cell signalling and blood clotting. It is absorbed mainly in the small intestine, with absorption supported by calcitriol, the active form of vitamin D. The body continuously regulates calcium levels in the blood through hormones, particularly parathyroid hormone and calcitonin. The main dietary sources include milk and dairy products, certain vegetables, fish, tofu, pulses and calcium-fortified foods. Adequate intake is particularly important during growth and adolescence, after the menopause, and in people who significantly restrict dairy products. In supplements, calcium is commonly used in forms such as calcium carbonate, calcium citrate and calcium gluconate. At normal intake levels, it is generally well tolerated, although higher doses may cause constipation, stomach discomfort or loss of appetite. Calcium carbonate may also cause belching due to the formation of carbon dioxide. Long-term low calcium intake may increase the breakdown of bone tissue and the risk of fractures. In children, insufficient calcium or vitamin D may contribute to rickets, while in adults it may contribute to osteomalacia. Calcium may also affect the absorption of certain medicines and other minerals, so it may sometimes be appropriate to leave an interval between taking them.

Iron is an important mineral, primarily because it is needed for the formation of haemoglobin, which carries oxygen in the blood. It is also involved in muscle function, energy production, immunity and cell division. Dietary iron exists in two main forms. Haem iron comes from animal sources and is generally absorbed more efficiently, while non-haem iron is found in plant-based foods and supplements. Vitamin C can support the absorption of non-haem iron, although it is not true that iron cannot be absorbed without it. Conversely, coffee, tea, calcium, cereals and legumes may reduce its absorption. Iron supplementation is most appropriate in cases of confirmed deficiency, low ferritin, anaemia, heavy menstrual bleeding or impaired absorption. Iron should not be taken routinely as a preventive measure, because higher daily doses may increase the risk of gastrointestinal side effects and, with excessive intake, may also lead to toxicity.

This article is still in development and will be available soon.

This article is still in development and will be available soon.

This article is still in development and will be available soon.

This article is still in development and will be available soon.

This article is still in development and will be available soon.

Vitamin A is a fat-soluble vitamin that is particularly important for normal vision, immune function, the skin and mucous membranes. It also plays a role in cell growth and renewal. It occurs in several forms in the body, including retinol, retinal and retinoic acid, each of which has a slightly different function. We obtain vitamin A from food in two main ways. It can come directly as preformed vitamin A from animal-based foods such as liver, eggs, fish and dairy products, or from plant-based carotenoids, particularly beta-carotene, which the body can convert into vitamin A. Beta-carotene is found in foods such as carrots, sweet potatoes and spinach. Its conversion into vitamin A is regulated by the body, meaning that, unlike high doses of preformed vitamin A, it does not normally cause hypervitaminosis A. One of vitamin A’s best-known functions is its role in vision. In the retina, it is converted into retinal, which forms part of light-sensitive pigments and helps convert light into a nerve signal. Vitamin A deficiency can therefore lead to poorer vision in low-light or dark conditions. In cases of severe and prolonged deficiency, damage to the eye may also occur. The body can store vitamin A, primarily in the liver, so deficiency does not develop overnight. At the same time, however, long-term intake of high doses of preformed vitamin A can accumulate in the body and become toxic. With vitamin A, more is therefore not necessarily better. Particular caution is needed during pregnancy or when using retinoids to treat acne, as combining these treatments with supplements containing vitamin A may increase the risk of excessive vitamin A intake.

B vitamins are water-soluble vitamins involved in many important metabolic processes. In the body, they primarily act as components of enzymatic reactions that are essential for energy metabolism, normal nervous system function, blood formation and DNA synthesis. For a clearer understanding, we can look at four important B vitamins. Vitamin B5 is primarily important for the formation of coenzyme A, which is involved in the metabolism of fats, carbohydrates and proteins. Vitamin B6 is converted in the body into its active form, pyridoxal-5-phosphate, which supports enzyme activity, particularly in amino acid metabolism and normal nervous system function. Vitamin B9, also known as folic acid, is essential for DNA synthesis and cell division. This makes it particularly important during periods of rapid growth and pregnancy. Vitamin B12 is important for blood formation, normal nervous system function and proper cell division. Important dietary sources of B vitamins include meat, fish, eggs, dairy products, organ meats, wholegrain cereals, legumes, leafy vegetables and certain fruits and vegetables. Vitamin B12 is an exception, as it occurs naturally almost exclusively in foods of animal origin, particularly meat and dairy products. B-complex supplements are generally considered safe when taken in appropriate amounts. However, caution is advisable with vitamin B6, as long-term intake of high doses may increase the risk of peripheral neuropathy.

Vitamin C (L-ascorbic acid) is a water-soluble vitamin involved in many important processes throughout the body. Humans cannot produce it themselves, so it must be obtained through the diet. It is absorbed mainly in the small intestine through transporters with limited capacity. As the dose increases, the proportion absorbed decreases, and a larger amount is excreted in the urine. Vitamin C is essential for collagen formation, tissue strength and wound healing. It also acts as an antioxidant, contributes to the antioxidant function of vitamin E and increases the absorption of non-haem iron from plant-based foods. It is also associated with the normal function of the immune system, including the function of certain white blood cells and the barriers formed by the skin and mucous membranes. Long-term low intake may lead to easier bruising, bleeding gums, impaired wound healing and changes affecting the skin or hair. Common dietary sources include peppers, citrus fruits, strawberries, broccoli and other cruciferous vegetables. Their vitamin C content varies according to variety, ripeness, storage and cooking method. Regular supplementation does not usually prevent the common cold, but it may modestly shorten the duration of symptoms. In athletes and people exposed to high physical strain, any potential benefit is more likely to appear as a milder or shorter respiratory infection than as guaranteed prevention. Higher doses are absorbed less efficiently and may cause diarrhoea, nausea or vomiting. In predisposed individuals, long-term high intake may also increase the risk of kidney stones. Vitamin C may interact with certain medicines, so caution is advisable when taking higher doses alongside regular medication.

Most people are mainly familiar with vitamin D3, but vitamin D2 also exists and is found primarily in certain mushrooms, particularly when they have been exposed to UV radiation. Vitamin D2 is absorbed in the intestine, preferably alongside a meal containing fat. It then travels to the liver and kidneys, where it is converted into forms that the body can use. In practice, it therefore functions in a similar way to vitamin D3. Vitamin D3 is generally more effective when used as a supplement and often increases blood vitamin D levels more than vitamin D2. However, this does not mean that vitamin D2 is ineffective or less valuable. It still has full physiological use in the body and may be a suitable choice, particularly for people seeking a non-animal source. Vitamin D helps the body manage calcium and phosphorus properly, making it important for strong bones and teeth. It also supports normal muscle function and the normal function of the immune system. The amount of vitamin D found naturally in food can vary considerably, so dietary intake alone may not always be sufficient. Vitamin D supplementation is most relevant for people with low blood levels. This may include young children, older adults, people who spend little time outdoors and those who remain indoors for much of the year. In our climate, low vitamin D levels are particularly common during autumn and winter, when exposure to sunlight is limited. When taken in appropriate amounts, vitamin D is generally safe. Problems usually arise only when unnecessarily high doses are taken over a prolonged period. This can lead to excessive calcium levels in the blood and symptoms such as nausea, vomiting, abdominal pain, intense thirst or confusion.

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Vitamin K is a fat-soluble vitamin that occurs in the body mainly in two forms: K1 and K2. Vitamin K1 is obtained primarily from green leafy vegetables such as spinach, kale and broccoli. Vitamin K2 includes several different forms — some are found in animal-based foods, while others are produced by bacteria and are typically found in fermented foods. Both forms of vitamin K are important mainly for normal blood clotting and bone health. Vitamin K deficiency is relatively rare in healthy people. The risk may be higher, for example, in people with coeliac disease, cystic fibrosis, certain intestinal disorders, or impaired bile flow, where vitamin K absorption may be reduced. When taking warfarin, it is important to keep vitamin K intake consistent, as significant changes in intake may affect the treatment.