Author name: Kateryna Braitenko
The short version. Adults need 300-350 mg of magnesium a day, and a good part of it comes easily from pumpkin seeds, nuts, buckwheat, beans and greens. If you need a supplement, choose a soluble form: citrate, bisglycinate, lactate or malate. Magnesium oxide is absorbed less and loosens stools more often. Here is how to […]
The short version. Almost everyone gets bloated sometimes, and most of the time the cause is simple: gas from fermenting certain foods or swallowed air. Here is which foods bloat the most, what helps without medication, when enzymes (lactase, alpha-galactosidase) really make sense, and which signs mean bloating is no longer about food but about […]
Lactase: what the enzyme does, how to tell lactose intolerance from a milk allergy, how much lactose common foods contain, how much dairy is usually fine and how to take lactase correctly. Explained by a pharmacist.
Vitamin D in autumn: why the skin makes almost none from October, how much adults and children need, what dose is safe without a test, who really needs a 25(OH)D test, and how to take vitamin D so it is absorbed.
Low iron and ferritin levels represent one of the most widespread deficiencies in the world, affecting up to 30% of reproductive-age women, as well as a significant proportion of men and children. People often live for years with chronic fatigue, apathy, hair loss, shortness of breath, and “brain fog” without even suspecting latent (hidden) iron deficiency, as standard hemoglobin levels in a complete blood count can remain within the normal range for a long time.
Bromelain from pineapple: what research says about sinusitis, pain and swelling, how to choose a supplement by GDU activity, who should avoid bromelain, and when a blocked nose needs a doctor. Explained by a pharmacist.
Summer in Ukraine is unimaginable without the aroma of ripe stone fruits. But today, we look at them not just as dessert, but as powerful biohacking tools. In a world of high digital load and stress, apricots, peaches, and plums are becoming your natural “pharmacy.” Here is how to get the most benefit from these […]
Magnesium is often called the “mineral for the nervous system,” and this is not a marketing ploy. It is involved in the transmission of nerve impulses, regulates the activity of hundreds of enzymes, affects energy production in brain cells, supports normal neuron function, and helps protect them from excessive excitation. That is why a magnesium […]
When it comes to gut health, most people immediately think of probiotics. For years, advertising has convinced us that beneficial bacteria are the main secret to good digestion. However, in recent years, scientists have increasingly focused on another dietary component — fiber. It is fiber that serves as food for gut bacteria and largely determines […]
A person starts getting tired faster, finds physical activity more difficult, and complains of weakness, yet the general blood count looks almost normal. This situation occurs much more often than many might think. In recent years, more and more attention has been paid not only to hemoglobin but also to ferritin — a protein that […]
Until recently, creatine was associated exclusively with bodybuilding and sports nutrition. Today, the situation has changed. Scientists are actively studying its role not only in physical performance but also in brain function, maintaining muscle mass after age 50, recovery after exercise, and even healthy aging. Over the past few years, the number of creatine studies […]
Digestive enzymes have long ceased to be a product only for people with pancreatic diseases. Today, they are purchased after holidays, during travel, for bloating, heaviness after meals, and even “for prevention.” At the same time, not every instance of post-lunch discomfort means the body lacks enzymes. In this article, we will look into how […]