Ratgeber
Praktische, evidenzbasierte Ratgeber — ehrlich bewertet und für jeden erwähnten Wirkstoff mit der zugrunde liegenden Forschung verlinkt.
Skincare Layering Guide
AM/PM order, what to combine vs separate, and why sunscreen always comes first.
What Actually Works vs What’s Hype
The honest tier list — proven staples vs situational vs mostly marketing. The hub the other guides feed into.
Creatine: The Complete Guide
The most evidence-backed supplement there is — dose, forms, the beyond-muscle case, and the myths.
Supplements on GLP-1 Drugs
On Ozempic/Wegovy/Mounjaro? What actually helps — muscle preservation, GI relief, nutrient gaps (no upsell).
Supplements for Energy & Fatigue
Tired? Why most "energy" pills only work if they fix a deficit — and how to find yours first.
Supplement–Drug Interactions
Which supplements clash with blood thinners, thyroid meds, antibiotics & more — and what to do.
Focus & Nootropics
Caffeine+L-theanine works; bacopa needs weeks; most "brain pills" are hype. The honest tier list.
Supplements for Cholesterol
What genuinely lowers LDL/triglycerides — and why "red yeast rice" is a statin in disguise.
Blood Sugar & Prediabetes
Berberine, inositol, magnesium vs the cinnamon/chromium hype — and the med-interaction warning.
Migraine Prevention
Magnesium, riboflavin, CoQ10 — the supplements with real migraine-prevention evidence (and doses).
Eye & Vision
AREDS2 works for diagnosed AMD; lutein/screen-strain claims are weaker. Who actually benefits.
Prostate Health & BPH
The popular one (saw palmetto) mostly fails in rigorous trials; beta-sitosterol is the better bet.
Thyroid Support
Selenium helps; iodine can WORSEN Hashimoto’s. The honest take on "thyroid support".
Liver Health & Fatty Liver
Weight loss is the real treatment; vitamin E/omega-3 have some evidence, milk thistle modest, TUDCA thin.
Male Fertility & Sperm Health
CoQ10, zinc, selenium, carnitine modestly help sperm parameters — but live-birth evidence is weak.
Female Fertility & TTC
Folate is essential; inositol + CoQ10 are the best bets — but conception evidence is limited.
Mood & Depression
Saffron, EPA omega-3, SAMe have real adjunct evidence — but these aren’t a substitute for care, and some interact dangerously.
Pre-Workout: What’s Worth It
Caffeine, citrulline, beta-alanine, creatine — the ingredients that work, at clinical doses (vs fairy dusting).
Gut Health & Bloating
Probiotics vs prebiotics vs synbiotics, the CFU myth, and what actually helps bloating.
Stress, Anxiety & Cortisol
Ashwagandha, L-theanine, magnesium, saffron — what actually helps stress, and the safety caveats.
Joint Pain & Osteoarthritis
Curcumin, omega-3, UC-II collagen, Boswellia vs the old glucosamine default — and OA vs RA.
Immune Support
Zinc timing, vitamin D, the real vitamin C effect — and the elderberry caution.
Perimenopause & Menopause
Hot flashes, bone, sleep, muscle — the basics that hold up vs the phytoestrogen hype.
Perimenopause
The transition years (40s): cycle changes, mood, sleep, brain fog — foundations, vitex, and starting muscle work early.
Supplements for PCOS
Inositol (40:1), and the supporting cast for insulin resistance, cycles & fertility.
Supplements While Breastfeeding
What’s safe while nursing, the truth about milk-supply herbs, and what to avoid (it passes into milk).
Berberine: "Nature’s Ozempic"?
Real for blood sugar, oversold for weight loss — and nothing like a GLP-1. The honest verdict.
NMN, NR & NAD+ for Longevity
NAD+ boosters raise a biomarker — but the anti-aging benefits aren’t proven in humans. The honest read.
Collagen: Does It Work?
Modest-but-real for skin, growing for joints, weak for hair/nails — plus which type to buy.
Omega-3: Which Form & Is It Worth It?
Fish oil vs krill vs algae, EPA vs DHA, the right dose — and the LDL caveat.
Multivitamins: Worth It?
Safe, but no benefit if you’re not filling a gap. Who actually needs one — and who doesn’t.
Vitamin D: The Complete Guide
Worth it if you’re deficient (and many are) — dosing, testing, D3 vs D2, and the K2 question.
Electrolytes: Do You Need Them?
Who actually needs electrolytes (and who doesn’t), what matters (sodium), and LMNT vs alternatives.
Bovine Colostrum: Worth It?
Trendy, plausible mechanism, thin adult evidence — the honest hype check.
Testosterone Boosters: Do They Work?
Mostly hype unless you’re deficient — what has modest evidence vs what doesn’t, and when to see a doctor.
Build Your First Supplement Stack
Start with 2–3 foundations, add one at a time, build by goal — without wasting money.
Supplement Timing & Combining
When to take what, with or without food, and which supplements compete vs pair well.
Anti-Aging: What Works vs What's Hype
The proven core (sunscreen, retinoids, vitamin C) vs the viral hype tier — honestly tiered.
Melasma & Dark Spots
The depigmenter playbook (hydroquinone, azelaic, tranexamic, vitamin C) with sunscreen as the spine.
Which Retinoid Should You Use?
Bakuchiol vs retinol vs adapalene vs tretinoin — pick by strength and tolerance, not hype.
Hair Loss: What Actually Works
The proven options (minoxidil, finasteride) vs adjuncts and weak naturals — tiered for pattern hair loss.
Acne: What Actually Works
Benzoyl peroxide & retinoids → salicylic/azelaic/niacinamide → naturals, tiered by evidence.
Sleep: What Actually Works
Melatonin, magnesium, glycine, L-theanine — tiered by evidence, plus a wind-down timeline.
Which Magnesium Form Should You Take?
Glycinate vs citrate vs threonate vs oxide — compared by absorption, side effects, and goal.
Supplements in Pregnancy
Commonly recommended vs ask-your-clinician vs avoid — a general, safety-first overview.