CategorySupplements and vitamins
The supplements market is overcrowded and it is hard to tell quality from good advertising. In this category I explain which forms are absorbed, how to read the label and what is truly worth the money, always based on evidence, not on fashion.
Postbiotics: what inactivated bacteria are and what the research shows
A postbiotic is a preparation of inanimate microorganisms with research data behind it. How it differs from probiotics, when it is the reasonable choice and how to read its label.
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Collagen: what studies show for skin, joints and bones
What happens to the collagen you drink, why part of the skin studies vanish under strict scrutiny, which data for joints and bones are real, and how to read the label before you pay.
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Folic acid (B9): why it is started before pregnancy
The baby's neural tube closes by day 28, often before a woman knows she is pregnant. Who should take folic acid and from when, when 400 mcg is not enough, and the truth about methylfolate.
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Vitamin K2 (MK-4 and MK-7): what is proven and who should be careful
What the forms of vitamin K are, what the studies show for bones and blood vessels, why MK-7 is taken once daily, and why vitamin K is a no-go zone with warfarin.
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Vitamin B12: deficiency, forms and when a tablet is not enough
Tingling fingers, fatigue and a normal blood count. Who is in the risk group for B12 deficiency, how to read the lab numbers and when injections come onto the table.
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Vitamin D for adults: how much is enough and how to take it properly
Three out of four Bulgarians enter the winter with insufficient vitamin D. What the blood test shows, how much is enough and why taking it on an empty stomach wastes part of the dose.
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Vitamin C: how much is enough, which form makes sense and what is proven for immunity
The 1000 mg tablet bought at the first sneeze does not do what you pay for. What Cochrane and EFSA show about doses, forms and the real effect.
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Omega-3: what to look for on the label, how much EPA and DHA you need and when the dose becomes a risk
A 1000 mg fish oil capsule may carry 300 mg of EPA and DHA, or less. Which number I read on the label, what Cochrane and REDUCE-IT show, and why a high dose sometimes harms.
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Probiotics: why the strain decides everything, how to take them and what they really do
One and the same mistake I see every week: a lozenge swallowed like a pill. Which strain is studied for what, what Cochrane says, and which expectations are realistic.
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Magnesium: which form to choose and why it matters
Citrate, oxide, bisglycinate: each form has different absorption and a different purpose. How to choose the right one without reading the fine print.
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Products from the “Supplements” categoryMore on the topic
Food supplements are the largest and most confusing category in the pharmacy. Here I explain which forms of magnesium, vitamin D, omega-3 and zinc are absorbed better, what the numbers on the label mean and how to spot a quality product among the hundreds of options.
In the texts I rely only on health claims approved in the EU and on published research. When the evidence for an ingredient is insufficient, I say it directly instead of promising miracles.
A supplement does not replace a varied diet, but a well-chosen one can fill a real deficiency. If you are wondering what is right for you specifically, ask your question in the chat: there I do not prescribe treatment and do not diagnose, that is what a doctor is for.