Recipes

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B‑Complex Unpacked: Roles, Daily Targets, Best Foods & Fixing Deficiencies

B‑Complex Unpacked: Roles, Daily Targets, Best Foods & Fixing Deficiencies

From brain‑boosting B12 to energy‑sparking B1, discover why eight water‑soluble vitamins work better together—and how to get enough on any diet.

Magnesium Matters: Daily Targets, Top Foods, Absorption Tricks & When to Supplement

Magnesium Matters: Daily Targets, Top Foods, Absorption Tricks & When to Supplement

One handful of almonds (30 g) delivers 20 % of your daily magnesium—learn how this calm‑promoting mineral powers nerves, sleep and metabolism.

Omega‑3 Unlocked: EPA, DHA & ALA Targets, Best Foods and Safe Supplementing

Omega‑3 Unlocked: EPA, DHA & ALA Targets, Best Foods and Safe Supplementing

Missing just 250 mg of EPA + DHA a day can raise cardiovascular risk 13 %—this cheat‑sheet shows how to cover your bases with fish, plants or algae oil.

Zinc Decoded: RDA, Top Foods, Absorption Boosters & When to Supplement

Zinc Decoded: RDA, Top Foods, Absorption Boosters & When to Supplement

Just 50 g pumpkin seeds meets half your daily zinc—learn how to optimise intake for immunity, skin and hormones.

Iron 101: RDA, Heme vs Non‑Heme, Absorption Boosters & How to Beat Fatigue

Iron 101: RDA, Heme vs Non‑Heme, Absorption Boosters & How to Beat Fatigue

Pair lentils with bell‑pepper salsa and skip tea at meals—small tweaks can double your non‑heme iron uptake and keep ferritin levels in the sweet spot.

Vitamin D: Daily Targets, Sunshine Dos & Food Fixes for Strong Bones & Immunity

Vitamin D: Daily Targets, Sunshine Dos & Food Fixes for Strong Bones & Immunity

Most adults fall short of the 600 IU target—learn how 15 min of noon sun or a salmon fillet can close the gap safely.

Vitamin C Guide: Daily Needs, Top Food Sources & Evidence‑Backed Benefits

Vitamin C Guide: Daily Needs, Top Food Sources & Evidence‑Backed Benefits

One kiwi meets the RDA—learn how vitamin C supports immunity, collagen and iron absorption without megadose myths.

Calcium 101: Daily Targets, High‑Absorption Foods & Common Myths

Calcium 101: Daily Targets, High‑Absorption Foods & Common Myths

You need 1 000 mg/day—but not all sources are absorbed the same. Learn the science of bioavailable calcium beyond dairy.

Vitamin D 101: Sunshine, Food & Supplements Explained

Vitamin D 101: Sunshine, Food & Supplements Explained

One billion people are low in vitamin D. Learn how much you need, where to get it and when to supplement safely.