IO Genix

What is IO Genix Isolate Professional?

IO Genix Isolate Professional is a powdered whey isolate, available in 1 kg and 2 kg, from intense chocolate to pistachio. It is produced by IO Genix, a Spanish brand.

Its raw material is a whey protein isolate obtained by cross-flow microfiltration, the process the acronym CFM refers to, sold under the ingredient brand PROMIKO®. This is a mechanical membrane filtration carried out cold, not an ion exchange. In the Chocolat intense flavour, this isolate accounts for 86.91% of the recipe according to the manufacturer's ingredient list.

One point deserves to be settled straight away, because the confusion appeared on this page and is found elsewhere in the sector: 86.91% is the share of the isolate ingredient in the formula, not the protein content of the powder. The latter is declared at 83.1%. Both figures are correct; they simply do not measure the same thing.

The formula is completed with milk proteins, fat-reduced cocoa powder in the chocolate flavours, yoghurt powder, flavourings, two sweeteners (sucralose and acesulfame K), vitamin B6, soya lecithin as an emulsifier and a complex of five enzymes sold under the name DigeZyme®: amylase, protease, lactase, lipase, cellulase.

What does a 30 g serving of Isolate Professional contain?

The reference serving is 30 g. In the Chocolat intense flavour, it provides 25 g of protein for 114 kcal, 1.9 g of carbohydrate of which 0.6 g sugars, 0.6 g of fat of which 0.3 g saturates and 0.03 g of salt. To this are added 0.5 mg of vitamin B6, or 36% of the nutrient reference value, and 30 mg of DigeZyme® complex. The details appear in the nutritional values tab, which takes precedence over everything this page says.

The declared protein content is 83.1%, the level expected of a flavoured isolate: the cocoa, the yoghurt powder and the flavourings take up space in the powder and bring the percentage down. It is the 0.6 g of fat and the 0.6 g of sugars per serving that stand out, and that is precisely what you are buying when you pay for an isolate rather than a concentrate.

The 1 kg tub covers 33 servings and the 2 kg one 66 servings. These are divisions we make here: the manufacturer does not publish a number of servings.

What we cannot give you, for want of having it: the value in kilojoules, the regulatory "per 100 g" column, the fibre content, the residual lactose content and a detailed amino acid profile. None of these data are passed on to us, and we will not reconstruct them from literature averages: an estimate presented as a measurement remains an invention.

Two regulatory wordings can be used here, and they are the only ones. Proteins contribute to a growth in and the maintenance of muscle mass. And, as the vitamin B6 content exceeds 15% of the NRV per serving, vitamin B6 contributes to normal protein and glycogen metabolism. The enzyme complex, for its part, can be described but nothing can be promised of it: no digestive claim is authorised in Europe for this type of ingredient, and you will read none here.

How do you prepare IO Genix Isolate Professional?

The manufacturer indicates 30 g of powder, that is one scoop, in 250 to 300 ml of cold water or plant-based drink, shaken for about fifteen seconds. Only one volume figure is given, and that is the one.

Allow one to three servings per day, depending on the gap between what your meals already cover and your protein target. No course duration is indicated by the manufacturer, and there is no reason to set one: a protein powder is a food, not an active ingredient to be cycled.

The timing is a matter of convenience: after the session, at breakfast or as a snack. There is no thirty-minute window to respect — it is the twenty-four-hour protein total that determines the result, not the timing of the shaker.

An isolate dissolves quickly and gives a more fluid drink than a concentrate. It can be cooked with, but withstands long cooking less well, where it tends to dry out: add it at the end of preparation. A wide-mouth shaker, in our accessories, limits lumps; for a more substantial snack, pair it with a carbohydrate source such as cream of rice.

Who is this isolate suitable for, and who is it not suitable for?

It is aimed at three profiles. Those who digest a whey concentrate poorly and are looking for a more filtered powder. Those counting carbohydrates and fat at the end of a cutting phase, where 1.9 g and 0.6 g per serving change the day's calculation. And those taking two to three servings daily, for whom the 2 kg format brings down the price per gram of protein.

The product contains MILK and SOYA. It may contain traces of EGGS, GLUTEN and NUTS owing to shared manufacturing methods. A diagnosed allergy to cow's milk proteins contraindicates it: filtration removes lactose, never the proteins. The manufacturer advises against it for pregnant and breastfeeding women. In the event of medical treatment or kidney or liver disorder, the question is one for your doctor or your pharmacist, not for a product page.

What should not be expected of it. It is not a lactose-free product: the residual content is not quantified by the manufacturer, and the presence of lactase in the enzyme complex does not change the composition of the powder. Nor is it a weight loss product: it provides a lot of protein for few calories, which helps to maintain a deficit, but it is the deficit that produces the result. Finally, it does not build muscle on its own, without training or sufficient calorie intake.

Isolate Professional or IO Genix Whey 80 Professional?

This is the trade-off that matters on this page, and it is settled in favour of the concentrate more often than one might think.

The Whey 80 Professional, from the same brand, contains 82% protein and provides 24.6 g per 30 g serving, against 25 g and 83.1% here. The gap comes down to four tenths of a gram of protein per serving. The concentrate, on the other hand, provides 7.2 g of BCAAs at an 8:1:1 ratio, obtained by directly adding L-leucine, which the isolate does not do. On the price per gram of protein, it wins almost every time.

The isolate retains three real advantages, and at least one of them must apply to you to justify the price difference. First, the fat: 0.6 g per serving against 1.0 g. Then a more thorough filtration, hence less residual lactose — the point that matters if shakers sit heavily with you. Finally the 2 kg format, which the Whey 80 does not offer. Note in passing that on carbohydrates the ranking is reversed: 1.9 g here against 1.3 g for the concentrate, because of the cocoa and the yoghurt powder.

If none of these three points speaks to you, take the concentrate. That is what our protein section already says, and we are not changing our minds because the isolate sells for more.

Frequently asked questions

Why 83.1% protein and not 86.91%?

Because the two figures do not measure the same thing. 86.91% is the proportion of the PROMIKO® isolate ingredient in the recipe for the Chocolat intense flavour, as it appears in the ingredient list. 83.1% is the protein content of the finished powder, that is 25 g for a 30 g serving. It is this second figure that is used to compare two proteins with one another.

Should you take the 1 kg or the 2 kg?

The 1 kg covers 33 servings of 30 g, the 2 kg covers 66. At one serving a day, the first lasts a month; at two servings daily, the second lasts barely longer. The 2 kg format lowers the price per gram of protein, provided you keep the same flavour to the end — which not everyone can put up with.

What is the DigeZyme® complex in the formula for?

It brings together five enzymes: amylase, protease, lactase, lipase and cellulase, at 30 mg per serving. We limit ourselves to this description. No digestive claim is authorised in Europe for an enzyme complex in a food, and we will therefore attribute no effect to it, whatever other product pages may say.

How much lactose is left in a serving?

We do not know: the manufacturer does not quantify the residual lactose content, and we will not put forward an invented value. What can be said is that the serving provides 1.9 g of carbohydrate in total, of which 0.6 g sugars. In case of severe intolerance, ask for the batch's technical data sheet before buying.

Which flavours are available?

Chocolat intense, Milkshake Vanille, Strawberry Cream, Original Black Cookies, Cookies & Cream, Bombon Rocher, Chocolate Amazonico, ChokoKrac, Peanut Butter & Cookies and Salted Caramel. The register is that of the milk dessert. Each exists in 1 kg and in 2 kg.

Are the nutritional values identical across all flavours?

No. The figures published here correspond to the Chocolat intense flavour, whose recipe contains fat-reduced cocoa. Flavours without cocoa show slightly different values, particularly on carbohydrates. The label on the tub you receive takes precedence over the one on this page.

Do you have an isolate without sweeteners?

Yes. This one contains sucralose and acesulfame K. If you are looking for an ingredient list without sweeteners or emulsifiers, look at the whey from Protéalpes, produced in France: three ingredients per flavour, a lower protein level for that very reason, and a smaller format. It is not the same product nor the same price per kilo.

Where to buy IO Genix Isolate Professional?

The flavours can be ordered from this page, in 1 kg as well as 2 kg, and we ship throughout France and Europe. The choice of format is rarely made well on a screen: in our shop in Vendargues, about ten minutes from Montpellier, we set the 1 kg and the 2 kg side by side and we work out the price per gram of protein in front of you, isolate against concentrate.

The rest of the section can be browsed from our sports nutrition.

What is this 700 ml shaker with a mixing grid?

It is a BPA-free plastic sports shaker with a 700 ml capacity, fitted with a removable mixing grid and an airtight screw-on lid. It has a double opening: a wide neck for pouring in powder and a drinking spout for drinking without unscrewing it. Grey and black colourway, screen-printed logo.

On paper, every shaker looks the same. In practice, three details separate the one you keep for two years from the one that ends up at the back of a cupboard: how well the lid seals, the mixing system, and how easy it is to clean. This model addresses all three, and that is the yardstick to judge it by rather than its looks.

The 700 ml size is not incidental either. Entry-level shakers often top out at 500 or 600 ml, which is enough for one scoop of powder but not two, nor for a carbohydrate powder that needs a lot of water. Other items in the same family can be found in our accessories section.

What is this shaker worth day to day?

The 700 ml serves a specific purpose, and it is worth doing the sums. One scoop of protein is prepared in 250 to 300 ml. Two scoops in a row, for someone taking 50 g of powder, need 500 to 600 ml: that works here, and it does not in a 500 ml bottle. And a carbohydrate powder such as waxy maize calls for 500 to 700 ml for a single serving — without a shaker of this size, you have to split it in two.

The second thing that matters is the screw closure with a gasket. Shakers with clip-on lids pop open at the bottom of a bag as soon as any weight is put on them, and a litre of protein spilt over your gym kit is not something you recover from. A screw closure takes two seconds longer to fill and removes the problem entirely.

The drinking spout is the detail you only appreciate in use. It lets you drink during a session without unscrewing the lid, so without risking dropping it between two sets or losing it at the edge of a pitch. It is also what makes the shaker usable as a plain water bottle on days when you are not putting powder in it.

The BPA-free claim refers to bisphenol A, a compound whose use is banned in food containers in France. It is a compliance statement, not a claim of superiority: it simply indicates that the plastic used is suitable for food contact.

Data missing from the manufacturer’s file: dishwasher compatibility, overall dimensions and the presence of graduation marks on the body are not documented. We are not going to infer them. In the absence of any indication, wash it by hand in warm water, as the instructions recommend.

How do you prepare a lump-free shake?

Order: liquid first, powder second. Volume: 250 to 300 ml for a scoop of protein, 500 to 700 ml for a carbohydrate powder. Shaking: 10 to 15 vigorous seconds, lid screwed on tight. Resting: a few seconds before opening. Cleaning: rinse immediately after use.

The filling order is the only rule that really matters, and it is the one almost everybody ignores. If you pour the powder in first and the water on top, the powder sticks to the bottom in a compact cake that the grid will struggle to break up. Liquid first, powder second: the powder disperses as soon as it hits the surface, and ten seconds is enough. It is the advice we give most often in the shop, and it settles nine complaints out of ten about lumps.

Shake with the lid pointing up rather than horizontally: less pressure is put on the gasket, and the drinking spout stays dry. A few seconds of rest before opening lets the foam settle, which avoids an overflow when you go to drink — whey proteins foam a great deal, which is normal and says nothing about their quality.

Cleaning it straight away is not a comfort recommendation, it is what keeps your shaker alive. Protein left for twelve hours in a closed, lukewarm container develops a smell that never fully goes. If you cannot wash it right away, rinse it with clean water and leave the lid unscrewed: that is enough to avoid the worst.

For a proper clean: warm water and washing-up liquid, taking the mixing grid out to reach what has caught in it. Avoid abrasive sponges, which scratch the plastic and create micro-grooves where residue settles in. Dry it completely, lid separate from the body, before putting it away. And never pour boiling liquid into it: the plastic is not designed for it, and the gasket even less so.

This shaker suits every powder in the range: proteins, BCAAs, creatine monohydrate or pre-workouts.

Who is this shaker for, and who is it not for?

It suits anyone preparing powders away from home: the gym, the office, a travel bag. The screw closure and the drinking spout are made for that, and the 700 ml volume means you are not limited to a single scoop.

It is not suitable as a storage container. A shaker is not an insulated flask: it keeps neither cold nor heat, and a protein drink left in it for several hours at room temperature is no longer fit to drink. Mix it when you are about to drink it, not in the morning for the evening.

Nor is it suitable for hot liquids. No coffee, no tea, no heated milk: the plastic and the gasket are not designed for heat, and the pressure that builds up in an airtight container sealed over a hot liquid can send the lid flying when you open it.

And it will not work miracles on a powder that dissolves badly. A mixing grid breaks up clumps; it does not turn a thick casein into a fluid drink, nor a cheap, poorly micronised powder into a silky shake. If your problem comes from the powder, change the powder. A well-made isolate dissolves with a spoon, and our whey isolate section gives a good idea of that.

One last honest point: no shaker lasts forever. The gasket is the part that ages first, and a tired gasket eventually leaks. Check it from time to time, and replace the shaker when it no longer holds liquid, rather than discovering the problem inside your bag.

Mixing grid or metal ball?

The two systems are fitted to almost every shaker on the market, and they are not equally good depending on how you use them.

The mixing grid is a fixed part that breaks the liquid up as it passes through. It has three concrete advantages: it makes no noise at all, it cannot be left behind in the sink after washing, and it does not scratch the plastic inside the shaker. It comes apart for cleaning, which is essential, and it is the system chosen here.

The metal ball, for its part, agitates more violently and copes better with very dense powders, such as certain caseins or certain gainers. In return, it makes an unmistakable racket in a changing room, it ends up marking the inside of the container, and it gets lost. That is the classic trade-off in this category.

When is the ball the better choice? When you regularly mix thick powders, or when you prepare gainers dosed at 100 g and above. For a protein, EAAs or a creatine, the grid is more than enough and spares you the noise. It is also the easier option to keep clean over time, and on an accessory you use every day, that is what counts most.

Frequently asked questions

What is the real capacity, and how many servings?

700 ml. Allow 250 to 300 ml for a scoop of protein, so two scoops fit without difficulty. For a carbohydrate powder needing 500 to 700 ml per serving, a single preparation fills the shaker: that is exactly the case where a 500 ml model falls short.

How do you avoid lumps?

Always pour the liquid in before the powder. The other way round, the powder forms a cake at the bottom that the grid struggles to break up. Then ten to fifteen seconds of vigorous shaking, lid screwed on tight, then a few seconds of rest to let the foam settle before opening.

Is it dishwasher safe?

The manufacturer does not say, and we are not going to assume it on their behalf. The instructions recommend washing in warm water with washing-up liquid, avoiding abrasive products. In the absence of any indication to the contrary, stick to washing it by hand: that is also what best preserves the gasket.

How do you get rid of the protein smell?

Prevention beats cure: rinse it immediately after use and leave the lid unscrewed while it dries. If the smell has set in, take the grid out, leave the parts to soak in warm water with a little bicarbonate of soda, then dry them completely. A smell that has been there for weeks never goes entirely.

Is the lid genuinely leak-proof?

It screws shut and has a sealing gasket, which puts it above lids that simply clip on. All the same, check it is screwed on properly before slipping it into a bag, and inspect the state of the gasket from time to time: it is the part that ages first on any shaker.

Can you put a hot drink in it?

No. No boiling liquid and no hot drinks: the plastic and the gasket are not designed for heat, and the pressure that builds up in an airtight container can throw the contents out when you open it. Keep it for cold or lukewarm preparations.

Does it need replacing regularly?

As long as the gasket holds and the plastic is neither cracked nor deeply scratched, there is no reason to change it. The two signs that should make up your mind: a leak at the lid, and a lingering smell despite a thorough clean. In either case, it is time.

Where can you buy this 700 ml shaker?

The shaker can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is the item we add as a matter of course to a beginner’s first tub of protein, with the same advice every time: water before powder, and a rinse on the way out of the gym. The rest of the accessories and the full range of powders can be browsed in our sports nutrition selection.

What is IO Genix Casein?

IO Genix Casein is a powdered micellar casein, providing 23 g of protein per 30 g serving. The raw material comes from New Zealand's Fonterra, one of the largest dairy processors in the world. The 900 g tub holds 30 servings, which is a month at one serving a day.

Micellar casein is not a slowed-down whey: it is the other milk protein, the one that makes up roughly 80 % of milk's protein fraction. What sets it apart is physical rather than chemical. On contact with stomach acid it forms a gel that empties slowly, which spreads the release of amino acids over several hours, where a whey is absorbed in an hour and a half. That is exactly what you want for the long overnight gap.

The flavours listed are Intense Chocolate and Original Black Cookies. The rest of the Spanish range appears in our IO Genix aisle.

What does a 30 g serving contain?

The per-100 g values are calculated from the manufacturer's declaration for a 30 g serving. Two caveats deserve to be set out in black and white.

First, the manufacturer does not publish the energy value of its product in the information available to us. We will not invent it; the label on the tub you receive is required to carry it.

Second, the published amino acid profile is arithmetically impossible: it states 20.1 g of BCAAs and 20.4 g of glutamine "per serving", which would make 40.5 g of amino acids in a serving that contains only 23 g in total. Those values are most likely expressed per 100 g of protein, but we will not decide that on the manufacturer's behalf and we would rather reproduce none of these figures than publish false ones. It is a point we have raised with them.

23 g of protein for 30 g of powder works out at 76.7 % — a very good rate for a casein, most of them sitting between 70 and 78 %. The manufacturer for its part states 75 %: the gap is minor and comes from rounding, but we would rather flag it than ignore it.

The figure worth pausing on is the 450 mg of calcium per serving, or 56 % of the daily reference value. This is not an addition: casein naturally carries milk's calcium, in the form of phosphate bound to the micelles. An evening serving therefore covers more than half of the daily calcium requirement, and calcium contributes to normal muscle function and to the maintenance of normal bones. It is the only genuinely quantifiable nutritional argument on this page, and it is a sound one.

The 1.5 g of carbohydrate and 0.8 g of fat per serving are low, which leaves a very clean shake, somewhere around a hundred kilocalories. That is consistent with the main use: an evening serving, when you no longer want to add anything to the day.

Lastly, the formula contains DigeZyme®, a complex of five enzymes — amylase, protease, lactase, lipase and cellulase — whose quantity is not published. The theoretical benefit is digestion of the powder, and lactase in particular for the residual lactose fraction. We cannot say more than that without a dose, and no claim is authorised for this complex. If digestion is your main problem, our digestive enzymes aisle offers products dosed for exactly that.

Ingredient list

Fonterra micellar casein (MILK), magnesium citrate, L-glutamine, cocoa powder, flavourings, emulsifier (SOYA lecithin), L-arginine HCl, L-ornithine HCl, L-lysine HCl, sweeteners (sucralose and sodium saccharin), DigeZyme® (multi-enzyme complex based on amylase, protease, lactase, lipase and cellulase) and vitamin B6 (pyridoxine hydrochloride). Contains MILK and SOYA lecithin. Possible traces of GLUTEN (OATS), EGG, FISH, NUTS and PEANUTS.

How do you take IO Genix Casein?

Serving: 30 g, that is one of the included scoops. Liquid: 200 to 250 ml of water or skimmed milk. Timing: 45 minutes before bed, or between two widely spaced meals. Frequency: one serving a day. Duration: no course duration, use is ongoing.

A shaker will do, but a blender gives a far better result: casein is thicker than a whey and lumps easily if you pour the powder in before the liquid. The order matters — liquid first, powder second.

Do not use hot water. Heat denatures the protein and turns the shake into something grainy and unpleasant. It is the number one cause of disappointment with a casein, and it is settled in one sentence.

A tip we hand out systematically across the counter: with only 100 ml of liquid and a spell in the fridge, the same serving takes on the texture of a dessert cream you eat with a spoon. For an evening serving that changes everything: it becomes a dessert rather than a shake, and it solves the problem for those who have no wish to drink half a litre before going to bed.

Casein combines without difficulty with a whey isolate taken at another point in the day: one after training, the other in the evening. That is not redundancy, it is two different speeds for two different needs.

Who is this casein right for, and who is it not right for?

It suits someone who eats dinner early and goes to bed late, someone who struggles to hit their protein target across the day, and someone looking for a filling serving at the end of the day. It also suits a calorie deficit, because a thick shake sits in the stomach far longer than a whey.

It contains milk and soya lecithin, which rules it out for anyone allergic to either of those two ingredients. Traces of gluten, egg, fish, nuts and peanuts are also flagged. It is not recommended for children, or for women who are pregnant or breastfeeding.

It is not suitable for the most sensitive lactose-intolerant users. Micellar casein contains little of it, and the presence of lactase in the DigeZyme® complex helps, but "little" is not "none at all". With a marked intolerance, a plant protein or a heavily filtered isolate remains safer.

What you should not expect from it: it does not build muscle overnight, and the idea that casein "protects against night-time catabolism" is a marketing line more than a demonstrated result. What it actually does is add 23 g of quality protein to a day that is short of it, at a moment when you are no longer hungry. That is concrete, it is useful, and it is enough to justify the purchase — but if your daily protein intake is already met, the additional benefit is slight.

Casein or whey for the evening serving?

It is the most common question in the protein aisle, and the answer is not the same for everyone.

A whey is absorbed quickly, with a peak of amino acids within the hour. It is the better choice after training, or when you want a light shake that does not sit heavily on the stomach. In the evening, its weakness is mechanical: the peak falls away within two hours, and there are seven hours of night left behind it.

Casein does the opposite. It rises less high, but it holds for several hours, and it is far more filling. It is the better choice for the bedtime serving, for a day with a long gap between two meals, or for someone who gets hungry in the evening and wants to avoid snacking. Its weakness is the texture: thicker, heavier, and noticeably less pleasant than whey for anyone who does not care for it.

If you are only going to buy one tub, buy an all-round protein. Casein is a second-line product: it makes sense once the first is already in place and you are looking to cover a specific slot.

Frequently asked questions

How many servings in a 900 g tub?

Thirty, at 30 g per serving, which is a month at one serving a day. It is a size consistent with the product's main use: an evening serving, every evening. If you only use it on training days, the tub will obviously last longer.

Can it be mixed with milk?

Yes, and it markedly improves both the taste and the texture. Skimmed milk adds about 5 g of protein and around ten grams of carbohydrate per 250 ml, which remains reasonable in the evening. With water, the shake is lighter and lower in calories, but also blander.

Why should you not use hot water?

Because heat denatures the proteins and makes the casein coagulate, so it turns grainy and unpleasant in the mouth. The nutritional content is not destroyed for all that, but the shake becomes hard to finish. Cold or room-temperature water only.

How do you get a dessert-cream texture?

Use only 100 ml of liquid instead of 250, mix thoroughly, then leave it in the fridge for thirty minutes. The casein swells and takes on a pudding-like consistency you eat with a spoon. It is the best use of the product for those who dislike drinking before sleep.

Is casein suitable for lactose-intolerant users?

Partly. It contains far less of it than a whey concentrate, and the lactase in the DigeZyme® complex breaks down part of what remains. That is enough for most moderate intolerances, but not for the more marked ones. If in doubt, start with a half serving.

Can it be taken after training?

Nothing forbids it, but that is not its territory. After a session, a fast-absorbing protein fits the moment better. Keep casein for the evening or for long gaps: that is where it brings something a whey cannot.

Why is there magnesium citrate in the list?

It appears second in the ingredients, which suggests a not insignificant quantity, but the manufacturer does not publish the dose. We therefore cannot state anything about its contribution or make any claim. If magnesium is what you are after, a dedicated product with a stated dose remains the right choice.

Where to buy IO Genix Casein?

The flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we recommend to those who tell us they get hungry at 10 pm: a casein prepared with a thick texture solves that problem better than any appetite suppressant. The rest of the protein aisle can be browsed in our sports nutrition range.

What is IO Genix Thermo R8?

IO Genix Thermo R8 is a fat burner in capsule form — that is the commercial name of the category, not a promise of results. One capsule brings together eight actives: 250 mg of taurine, 200 mg of L-carnitine tartrate, 125 mg of anhydrous caffeine, 125 mg of artichoke extract, 100 mg of guarana extract, 100 mg of green tea extract, 75 mg of L-tyrosine and 25 mg of cayenne. The bottle holds 120 of them.

That is where the product name comes from: eight ingredients, one single capsule. The format is what explains its real appeal. Buying a carnitine, a taurine, a green tea and a guarana separately means stacking four tubs and swallowing four to six capsules a day. Here everything fits into a single intake, and you know to the milligram what you are taking, because nothing is hidden behind a "proprietary blend".

Caffeine is the ingredient that really gives the formula its shape, and the figure to remember is not the one on the label line by line. There is 125 mg of anhydrous caffeine plus 22 mg supplied by the guarana extract, so 147 mg per capsule. That is the equivalent of a double espresso. Read that figure before anything else: it is the one that decides whether this product suits you or not. The rest of the Spanish range can be browsed in our IO Genix aisle, and the other products in the category in our fat burner capsules.

What does one Thermo R8 capsule contain?

Let us look at the doses honestly, because that is where the difference lies between a serious product and a window-dressing one. The 147 mg of caffeine is a genuine dose: it is what a strong cup of coffee contains, and it is enough to be felt. The 200 mg of carnitine, on the other hand, is modest: the published protocols on carnitine sit closer to 2 g a day, and here you are ten times below that. The same goes for taurine, whose 250 mg stays a long way from the 1 to 3 g used in the performance literature.

That is not a criticism of the product, it is a reading of what it is: a formula built around caffeine, with plants and amino acids in support. If your aim is a straightforward dose of carnitine or of taurine on its own, take them separately — you will find them in our taurine aisle.

A word on the regulatory framework, because it is stricter than the fat burner aisle would have you believe. No health claim is authorised in Europe for caffeine, green tea, guarana, carnitine or cayenne with a view to weight loss or energy expenditure. The dossiers submitted were rejected. So we describe the composition and the usage, without announcing any effect on body fat. No fat burner has ever made anyone lose a gram if their diet did not change.

The artichoke extract is standardised to 3 mg of cynarin, and the green tea extract to 50% polyphenols of which 30% catechins — two declared standardisations, which remains rare in this aisle, where "green tea extract" is often written without saying what it contains.

Ingredients list

Taurine, L-carnitine tartrate, anhydrous caffeine, dry artichoke extract (Cynara scolymus L.), dry guarana extract (Paullinia cupana Kunth.), dry green tea extract (Camellia sinensis L. Kuntze), L-tyrosine, cayenne powder (Capsicum frutescens L.). Other components: anti-caking agent (magnesium stearate), rice flour. Capsule shell: GELATINE, colouring.

Made in a facility that handles GLUTEN, MILK, EGG, SOYA, NUTS and FISH.

How do you take Thermo R8?

Dose: 1 capsule. Liquid: a large glass of water. Timing: in the morning on waking on non-training days, or 30 minutes before the session on training days. Frequency: one intake a day only, never after 16:00. Duration: the manufacturer recommends a course of one to two months, followed by a two-week break.

The "never after 16:00" instruction is not decorative. Caffeine has a half-life of several hours: a capsule taken at 18:00 before an evening session will still leave a notable amount of caffeine in your blood at bedtime. And shortened sleep does more damage to a cutting phase than any fat burner can make up for. If you consistently train in the evening, this is not the right product.

The two-week break has a precise reason: caffeine tolerance sets in fast, within two to three weeks for most people. Beyond that point, the same capsule does very little. The break resets the counter. It is an instruction few manufacturers write down, and this one is worth following.

One capsule a day, not two. The threshold of 400 mg of caffeine a day set by the European Food Safety Authority for a healthy adult is quickly reached once you add the morning coffee, the afternoon tea and a pre-workout. Do the arithmetic before doubling the dose. If you already take a caffeinated pre-workout, space the two intakes out or choose a stimulant-free version.

The product fits without overlap alongside a protein and a multivitamin complex, neither of which supplies any caffeine.

Who is Thermo R8 for, and who is it not for?

It suits an adult who tolerates caffeine well, who trains in the morning or in the early afternoon, and who is already in a calorie deficit. That last condition is not a turn of phrase: it is the deficit that makes you lose fat, and no capsule will change that if the plate does not follow.

It is not suitable if you are sensitive to stimulants, if you have high blood pressure or cardiovascular disorders, if you are on medication without having discussed it with your doctor, or if you sleep badly. It is not recommended for children, adolescents, pregnant women or breastfeeding women — 147 mg of caffeine per intake is already half the daily reference figure set for pregnancy.

The capsule shell is made of gelatine: the product is therefore suitable neither for vegetarians nor for vegans. People with allergies should read the facility statement above carefully.

What you should not expect from it. It does not make you lose weight. It does not target one area of the body. It does not make up for a diet that exceeds your needs. What you will actually feel is the effect of the caffeine: more alertness, a session that starts more easily, sometimes a slightly smaller appetite in the late morning. That is already useful, and it is all that can honestly be said about it. Any question about a treatment, a medical condition or significant weight loss is a matter for your doctor or your pharmacist.

Thermo R8 or a caffeine-free fat burner?

That is the real question to ask in this aisle, and it is settled in a minute.

If you cope with caffeine and you train before 16:00, Thermo R8 is coherent: 147 mg per capsule, eight actives, one single intake. You have nothing to stack alongside it.

If you are sensitive to stimulants, if you train in the evening, or if you already drink three coffees a day, take the other route. Our caffeine-free fat burner aisle brings together formulas built on carnitine, chromium or plant extracts, with no stimulant. They do not deliver the kick of Thermo R8 — that is precisely the point — and they can be taken at any hour, including the evening, without touching your sleep.

The choice is therefore settled not on the supposed effectiveness of one or the other, but on your tolerance and on the timing of your sessions. For a powder to be mixed rather than a capsule, our fat burner powder aisle offers a third option, often more heavily dosed in carnitine. And if your overall aim is structured weight loss, the whole weight loss aisle is worth a look before you choose.

Frequently asked questions

How much caffeine is in one Thermo R8 capsule?

147 mg in total: 125 mg of anhydrous caffeine plus 22 mg supplied by the guarana extract. That is the equivalent of a double espresso. This figure is the most important one on the label, and it has to be added to your coffee and your pre-workout to work out your total for the day.

How long does one bottle last?

The bottle holds 120 capsules and the dose is one capsule a day, which comes to 120 days. Since the manufacturer recommends courses of one to two months separated by two-week breaks, one bottle covers two to four full courses in practice.

Can it be taken before an evening session?

No, and that is the product's main limitation. The manufacturer sets the cut-off at 16:00. With 147 mg of caffeine and a half-life of several hours, an intake late in the day degrades your sleep. If you train in the evening, turn to a stimulant-free formula.

Should you take breaks between courses?

Yes. The manufacturer sets out a course of one to two months, then two weeks off. The reason is simple: caffeine tolerance sets in within two to three weeks, and without a break the same capsule ends up doing nothing. Starting again after the break restores your sensitivity.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. There is no plant-based version of this reference. The eight actives themselves pose no problem, but the capsule that holds them does.

Is the carnitine dose high enough?

200 mg per capsule is a supporting dose, not a main one. The published protocols on L-carnitine use more like 2 g a day. If carnitine is your objective, take it as a standalone product and consider Thermo R8 for what it is: a formula built around caffeine.

Does this product make you lose weight?

No, and no product in this aisle does. No weight-loss claim is authorised in Europe for caffeine, green tea, guarana or carnitine. Losing body fat comes from a calorie deficit and physical activity. This type of formula supports an approach already in place, it does not replace it.

Where can you buy IO Genix Thermo R8?

The 120-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product on which we always ask the same question before selling it: what time do you train, and how many coffees do you drink a day. The two answers are almost always enough to point someone either to this one or to a stimulant-free formula. The whole category can be browsed in our fat burners aisle.

What is IO Genix's Caffeine 200 mg?

It is anhydrous caffeine in capsules, dosed at 200 mg per unit, in a bottle of 100. A single active ingredient, no flavouring, no sweetener, no blend: it is the simplest product in the whole stimulant aisle.

Two hundred milligrams is the equivalent of two to three espressos. The difference with coffee comes down to three things: the dose is identical from one capsule to the next, it travels in a pocket, and it requires neither finding a machine nor drinking anything. For a session at 6:00 in the morning or a competition in a car park, those are three real advantages.

The rest of the composition takes three lines: magnesium carbonate as a bulking agent, magnesium stearate as an anti-caking agent, and a gelatine capsule coloured with calcium carbonate and sodium starch octenyl succinate. As the shell is made of gelatine, the product is not suitable for vegetarians. The rest of the Spanish range can be found in our IO Genix aisle.

What does one capsule contain?

* No NRV is established for caffeine. Other components: bulking agent (magnesium carbonate), capsule (gelatine, colours: calcium carbonate and sodium starch octenyl succinate), anti-caking agent (magnesium stearate). Pack size: 100 capsules. Traces of GLUTEN, MILK, EGG, SOYA, SULPHITES, FISH, MOLLUSCS and CRUSTACEANS are possible depending on manufacturing conditions.

The framework needs setting out straight away, because it is what determines how the product is used. EFSA considers that a single intake of 200 mg of caffeine raises no safety concern in healthy adults, and takes 400 mg as the benchmark for the whole day, from all sources combined. One capsule therefore puts you exactly on the single-intake limit — and if you drink coffee alongside it, the total climbs fast.

A concrete calculation, because it often changes the advice: one capsule in the morning, two coffees during the day and a 200 mg pre-workout already adds up to 550 to 600 mg. You are above the daily benchmark without having given it a single thought.

On the effects, let us be precise: caffeine has no authorised health claim in Europe. Not on alertness, not on endurance, not on weight loss. We can therefore promise you nothing, and we will not. What we can describe: a molecule, a dose, an equivalent in cups of coffee, and a protocol for use. The rest you already know from experience — you have all drunk a coffee.

How should Caffeine 200 mg be taken?

Dose: 1 capsule, i.e. 200 mg. Liquid: a large glass of water. Timing: 30 to 45 minutes before physical or mental effort, in the morning or in the early afternoon. Frequency: one intake a day, never after 15:00. Duration: cycling advised, 5 days on for 2 days off, or 3 weeks for 1 week off.

If you have never taken caffeine in this form, start with half a capsule. The manufacturer recommends it, and it is good advice: the capsule opens, the powder can be divided, and one session will tell you whether 100 mg is enough for you. Two hundred milligrams at once, on an empty stomach, does not go the same way for everybody.

The 15:00 rule is the one that matters most, and it is stricter here than on many products: the manufacturer asks that no caffeine be taken in the 6 hours before bedtime. The half-life of the molecule is around five hours in an average adult, more in some people. A capsule at 18:00 still means a hundred milligrams or so in circulation at midnight.

Cycling is not a whim either. Tolerance to caffeine sets in within a few weeks, and the doses then have to go up to recover the same sensation — which is neither desirable nor sustainable. Five days on for two days off is enough to maintain sensitivity.

Two practical remarks. The manufacturer advises increasing water intake to 2 or 3 litres a day during use, caffeine having a mild diuretic effect. And it advises against taking it at the same time as other stimulants — tea, coffee, guarana — which amounts to repeating the daily total calculation.

Who is this product for, and who is it not for?

It is for adults only, and suits those who tolerate caffeine well and want a precise, portable dose with no taste and no preparation. It is also the most economical format in the category: 100 capsules, i.e. more than three months at one intake a day, for the price of a few energy drinks.

The manufacturer is categorical about the contraindications, and we repeat them as they stand. This product is not advised for children or for pregnant and breastfeeding women, and is ruled out in the case of a heart condition, high blood pressure, an anxiety disorder, insomnia or hypersensitivity to caffeine. If any of those apply to you, this product is not for you, and that is not negotiable.

It is not suitable for vegetarians or vegans: the shell is made of gelatine. Nor is it suitable if you train in the evening, for the sleep reasons set out above.

The possible side effects are well known and the manufacturer lists them: nervousness, irritability, palpitations, headaches, digestive upset. They appear mainly in people who are not used to it or at cumulative doses. That is precisely why the trial half-capsule makes sense.

What not to expect from it: nothing more than a well-measured coffee. Caffeine does not make up for a short night, it masks it — and the sleep debt itself remains entirely. Nor does it make you lose weight, whatever the label on half of the fat burners aisle may say. What it does do is make a session easier to get started, which is already something.

Caffeine on its own or a complete pre-workout?

That is the real choice, and the answer depends on what you are trying to achieve.

A complete pre-workout provides, on top of the caffeine, pump and endurance ingredients: citrulline at 4 or 6 g, beta-alanine at 3.2 g, often tyrosine or betaine. It is the better choice if you want the complete formula without having to put anything together yourself, and if the sensation of a pump is part of what you are looking for. Its drawback: you pay for the whole thing, including the ingredients you have no interest in, and you do not choose the caffeine dose.

Caffeine on its own does exactly the opposite. You know what you are taking to the milligram, you adjust in half-capsules, and you can combine it with whatever you want — citrulline on its own, beta-alanine on its own, or nothing at all. At 100 capsules a bottle, it is also by far the cheapest option per session. It is the rational choice if you already know what works for you.

And if you train in the evening, neither suits: a caffeine-free pre-workout is what to turn to, even if it means losing that kick. On this point, a night's sleep is worth more than a good session.

Frequently asked questions

How many coffees does 200 mg correspond to?

Two to three espressos, according to the manufacturer. It is an average equivalent: the content of a coffee varies a great deal with the grind, the machine and the volume. The useful benchmark is EFSA's — 200 mg in a single intake, 400 mg over the day from all sources combined.

Can the capsule be opened to take half a dose?

Yes, and it is even what the manufacturer advises for a first trial. The capsule opens, the powder can be divided. The taste of pure caffeine is extremely bitter: better to close the half back inside the capsule and swallow it than to put it on your tongue.

How late in the day can it be taken?

The manufacturer asks that none be consumed in the 6 hours before bedtime, and in practice that you stay before 15:00. That is consistent with the half-life of the molecule, around five hours in an average adult — and a good deal more in some people. An evening intake costs a night.

Why take breaks?

Because tolerance sets in quickly: after two to three weeks of daily use, the same dose no longer produces the same effect. The manufacturer advises 5 days on for 2 days off, or 3 weeks for 1 week. That is what allows you to keep one capsule effective without raising the doses.

Are the capsules suitable for vegetarians?

No. The shell is made of gelatine, of animal origin. The manufacturer also reports possible traces of gluten, milk, egg, soya, sulphites, fish, molluscs and crustaceans depending on manufacturing conditions.

Can it be combined with a pre-workout?

Technically yes, but you have to do the arithmetic. Most pre-workouts contain 150 to 350 mg of caffeine per serving: added to the 200 mg of a capsule, you exceed EFSA's daily benchmark in a single intake. The manufacturer does in fact explicitly advise against combining it with other stimulants.

How long does a bottle last?

More than three months at one capsule a day, the bottle holding 100. With the advised cycling — five days out of seven — reckon on four to five months. It is one of the most favourable dose-to-price ratios in the whole shop.

Where can you buy IO Genix Caffeine 200 mg?

The bottle of 100 capsules can be ordered from this page, and we ship anywhere in France and Europe. It is a product that covers a whole quarter of a year with a single bottle: few items in the catalogue can say as much.

At the counter in Vendargues, about ten minutes from Montpellier, it is the product we suggest to those who come in looking for a complete pre-workout without realising that what they like in it is essentially the caffeine. The test is simple: try a capsule on its own for two weeks, and you will know. The rest of the stimulants and pre-training formulas can be compared in our sports nutrition selection.

What is ZMA Plus by IO Genix?

IO Genix ZMA Plus is an evening capsule that pairs the classic ZMA base with two sleep-related ingredients. One capsule provides 15 mg of zinc, 200 mg of magnesium, 2 mg of vitamin B6, 500 mg of L-tryptophan and 1.9 mg of melatonin. The bottle holds 60 capsules, which is two months at one a day.

The initials ZMA originally stand for a simple combination: zinc, magnesium, vitamin B6. It has been sold in bodybuilding circles for decades, with standardised doses and clear European claims. The "Plus" version adds melatonin and tryptophan, which shifts the product from recovery towards sleep.

The real active ingredient in this formula is melatonin. The 1.9 mg per capsule are not there for show: it is the only ingredient in the bottle whose effect on falling asleep is recognised at European level, and it is also what dictates the precautions set out on this page. The rest of the Spanish brand's range can be browsed in our IO Genix section, and the other products in the category in our ZMA section.

What is in one ZMA Plus capsule?

The 1.9 mg of melatonin are worth pausing on, because that figure is not chosen at random. In France, a melatonin-based food supplement remains within the food category as long as it does not exceed 2 mg per daily intake; beyond that, it becomes a medicine. This dose therefore sits just under the limit, and it comfortably exceeds the 1 mg threshold that unlocks the authorised claim: melatonin contributes to the reduction of time taken to fall asleep. A second claim exists and is also met: melatonin contributes to the alleviation of subjective feelings of jet lag.

The three minerals and vitamins in the ZMA base each carry authorised claims, and we stick to the official wordings. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis and to the normal function of the immune system. Magnesium contributes to normal muscle function, to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. Vitamin B6 contributes to the regulation of hormonal activity and to normal protein metabolism.

One honest reservation about the magnesium, because it is worth knowing before you buy: the form used here is the oxide. It is the least well absorbed of the magnesiums on the market, the one that offers the most magnesium per gram but the least magnesium actually taken up. It is also the most likely to have a laxative effect. If magnesium is your main goal, this is not the right product: take a look instead at our magnesium section, where the bisglycinate and citrate forms are better tolerated.

L-tryptophan, at 500 mg, is an essential amino acid that acts as a precursor to serotonin and then to melatonin. No claim is authorised in Europe for tryptophan, and that should be said rather than left to be assumed: its presence in the formula follows a logic of composition, not a demonstrated effect at this dose.

Ingredients list

L-tryptophan, magnesium oxide, bulking agent (microcrystalline cellulose), zinc picolinate, anti-caking agent (magnesium stearate), melatonin, vitamin B6 (pyridoxine hydrochloride). Capsule shell: GELATINE and colouring. No added sugar, no sweetener, no preservative, no lactose.

May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA.

How should ZMA Plus be taken?

Dose: 1 capsule. Liquid: a large glass of water. Timing: 30 to 60 minutes before bedtime, on an empty stomach or at least two hours after the last meal. Frequency: one intake a day, in the evening only. Duration: a 6 to 8 week course, then one to two weeks off.

The instruction to take it away from meals is not a nicety. Tryptophan is an amino acid, and it uses the same transporter as several other amino acids to cross the barrier between the blood and the brain. Taken in the middle of a protein-rich meal, it ends up competing with them and no longer gets through. Two hours after dinner, the way is clear.

The 30 to 60 minute window before bed corresponds to the time melatonin needs to be absorbed and take effect. Taking it as you get into bed delays the effect by just as much. Conversely, taking it far too early can send you to sleep in front of the television.

Do not drive or operate machinery after taking this capsule. The manufacturer says so, and rightly: melatonin causes drowsiness, which is precisely what it is there for. Residual drowsiness on waking is possible in some people; if it happens, bring the time of intake forward rather than reducing the dose, as the capsule cannot be split.

The one to two week break after six to eight weeks of use is good practice, and above all it has the merit of forcing you to check whether the product is still of any use to you. Avoid caffeine in the six hours beforehand: it is probably the most effective lever on this whole page, and it is free. A dark, cool bedroom does the rest. For a different approach to the same subject, our GABA section is built on another molecule.

Who is ZMA Plus for, and who is it not for?

It is aimed at an adult who takes a long time to fall asleep, who is dealing with jet lag, or whose training schedule disrupts their sleep pattern.

It is strictly contraindicated for anyone on antidepressant treatment, because of the known interaction between L-tryptophan and those medicines. The manufacturer prints this in capitals on the packaging, and it is the most important warning attached to this product. It is also not recommended for pregnant or breastfeeding women, nor for children and adolescents.

The French national agency for food safety also recommends caution with melatonin for people with inflammatory or autoimmune diseases, epilepsy or asthma, as well as for those on any drug treatment. In all these cases, the question should be put to a doctor before buying. Never combine this capsule with another source of melatonin or tryptophan: the doses add up.

The capsule shell is made of gelatine: the product is suitable for neither vegetarians nor vegans.

What you should not expect from it. Melatonin reduces the time taken to fall asleep — it does not extend the night and it does not prevent waking during it. It does not treat chronic insomnia: if you have not been sleeping for months, it is a doctor you need to see, not a supplement. And ZMA does not build muscle: zinc contributes to the maintenance of normal testosterone levels, which means avoiding a drop caused by a deficiency, not raising a level that is already normal.

ZMA Plus or melatonin on its own?

A common question in the shop, and the answer depends on exactly what you are looking for.

Melatonin on its own does one thing and does it well: it reduces the time taken to fall asleep, from 1 mg upwards. It comes in various doses, as sublingual tablets or as drops, often for a modest budget, and it brings nothing else. If your only problem is taking too long to drop off, that is the most direct choice and our melatonin section answers it.

ZMA Plus makes sense when you wanted a ZMA anyway. An athlete already taking zinc, magnesium and vitamin B6 in the evening gains by bringing it all together in one capsule rather than swallowing three. In that case the melatonin comes on top of a routine that is already in place, and the product is fully justified.

When is neither the answer? If magnesium is your priority. The oxide used here is poorly absorbed, and 200 mg cover only 53 % of the reference value. A dedicated magnesium, in a better form, will give you more. Likewise, if it is zinc alone that interests you, a dedicated product costs less and can be taken at any hour, without causing drowsiness.

Frequently asked questions

How much melatonin per capsule?

1.9 mg, just under the 2 mg threshold above which melatonin is no longer classed as a food supplement in France. That is almost double the 1 mg threshold that gives entitlement to the claim about reducing the time taken to fall asleep, and it is a straightforward dose for this type of product.

Why take it away from meals?

Because of the tryptophan. This amino acid uses the same transporter as other amino acids to reach the brain; taken during a protein meal, it ends up competing with them. The manufacturer therefore asks for it to be taken on an empty stomach or at least two hours after dinner.

Can it be taken with an antidepressant?

No. This is a strict contraindication printed on the packaging, linked to the interaction between L-tryptophan and those treatments. If you are on antidepressant treatment, do not take this product and talk to your doctor about your sleep.

Does it cause drowsiness the next morning?

It is possible in some people, and the manufacturer flags it. If it happens to you, bring the time of intake forward rather than trying to cut the capsule, which cannot be split. Do not drive or operate machinery after the evening dose.

Is magnesium in oxide form a good choice?

It is the least well absorbed form on the market and the most likely to have a laxative effect. It is acceptable here because magnesium is not the formula's main active. If your goal is a magnesium intake, choose a dedicated product in bisglycinate or citrate form.

Does this product increase testosterone?

No. The authorised claim for zinc is that it contributes to the maintenance of normal testosterone levels in the blood. Maintaining is not increasing: zinc prevents a drop caused by an insufficient intake, it does not raise a level that is already normal in someone who is not short of it.

Can it be taken every night without a break?

The manufacturer provides for 6 to 8 week courses followed by one to two weeks off. Beyond that, and especially if the difficulty falling asleep persists after several courses, the right move is not to carry on indefinitely but to speak to a doctor about it.

Where can you buy ZMA Plus by IO Genix?

The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. In the Vendargues shop, about ten minutes from Montpellier, the first question we ask about this product concerns current medication: the contraindication with antidepressants is real and many customers are unaware of it. The second concerns the afternoon coffee, which accounts for a good deal of insomnia. The rest of the range can be browsed in our sports nutrition selection, and B vitamin intakes in our vitamin B section.

What is IO Genix ZMA B6?

ZMA is the generic name of a combination that has become a standard in sports nutrition: zinc, magnesium and vitamin B6, taken once in the evening. This version from IO Genix fits into one capsule a day, in a bottle of 60, i.e. two months' worth.

The forms chosen are zinc picolinate and magnesium citrate, two common and well-tolerated salts, completed by vitamin B6 in the form of pyridoxine hydrochloride. The ingredients list is short: those three actives, magnesium stearate as an anti-caking agent, and a gelatine capsule coloured with titanium dioxide.

That last point is worth reading before you buy: as the shell is gelatine, the product is not suitable for vegetarians. It is information few product pages give, and it is decisive for some buyers. The rest of the Spanish range is in our IO Genix section.

What does one capsule contain?

Other components: anti-caking agent (magnesium stearate), capsule (gelatine, colour: titanium dioxide). Negligible energy value, less than 1 kcal per capsule. NRV within the meaning of Regulation 1169/2011: 375 mg for magnesium, 10 mg for zinc, 1.4 mg for vitamin B6. Pack size: 60 capsules.

Let us start with what sets this formula apart from conventional ZMAs, because that is the point that counts at the moment of buying. Most ZMAs on the market are taken as three capsules and provide roughly 30 mg of zinc, 450 mg of magnesium and 10 mg of B6. Here, everything fits into one capsule, with doses divided by two to three. That is not a flaw: it is a choice, and it has its advantages.

The first: 15 mg of zinc stays below the safety benchmark of 25 mg a day set by EFSA, which is not the case for a ZMA at 30 mg taken continuously. The second: 150 mg of magnesium stays well below the 250 mg a day that EFSA takes as the limit for magnesium provided by supplements. This formula is therefore easier to stack with the rest of what you take, and simpler to keep up over time. One capsule instead of three also means one pill fewer to swallow.

On what these three nutrients do, the authorised wordings are precise. Magnesium contributes to a reduction of tiredness and fatigue, to the normal functioning of the nervous system, to normal muscle function, to electrolyte balance and to normal psychological function. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis, to the normal function of the immune system and to the protection of cells from oxidative stress. Vitamin B6 contributes to the reduction of tiredness and fatigue, to normal protein and glycogen metabolism, and to the regulation of hormonal activity.

One nuance to keep in mind: the testosterone wording speaks of maintenance of normal levels. That concerns someone whose zinc intake is insufficient, not someone whose status is already fine. Our zinc and magnesium sections let you compare the doses product by product.

How do you take ZMA B6?

Dose: 1 capsule. Liquid: a large glass of water. Timing: one hour before bed, on an empty stomach or at least two hours after the last meal. Frequency: one serving a day. Duration: a course of 8 to 12 weeks followed by a 2-week break, or continuous use according to your needs.

The “two hours after the meal” is not an affectation. Dietary calcium — dairy products above all — competes directly with zinc for intestinal absorption. A ZMA swallowed with a bowl of fromage blanc loses part of its point. For the same reason the manufacturer advises avoiding coffee and tea in the two hours before the serving.

Two precautions on combining, and they matter. Leave at least two hours between this and any calcium or iron. And if you are on a course of antibiotics — tetracyclines, quinolones — be aware that these minerals can reduce their absorption: the manufacturer mentions it, and it is a question for your pharmacist rather than for a product page.

If taking it on an empty stomach makes you feel sick, which does happen with zinc, take the capsule during a light meal. You will lose a little on absorption, and you will see the course through — which matters more over twelve weeks.

Who is this ZMA for, and who is it not for?

It is aimed at active adults, and it suits three situations in particular: a prolonged calorie deficit, heavy sweating in training, or simply the wish to cover three micronutrients in one go in the evening. The one-capsule format makes it far easier to keep up than a three-capsule ZMA.

It is not suitable for vegetarians or vegans: the capsule is gelatine. Nor is it suitable for pregnant and breastfeeding women, or for children and adolescents — those are the statements carried by the manufacturer. In case of kidney or liver disease, or any ongoing medical treatment, consult a doctor before use. Traces of GLUTEN, EGG, MILK, FISH and SOYA are possible.

It is less suitable if you are after the doses of a conventional ZMA. At 15 mg of zinc and 150 mg of magnesium, this formula is deliberately measured: if what you need is a magnesium load, you will have to top up elsewhere, and the manufacturer provides for only one capsule a day.

What not to expect from it. It is not a sleeping pill: ZMA's reputation as a sleep aid is a stubborn one, but no claim of that kind is authorised, and “contributing to the normal functioning of the nervous system” does not mean sending you to sleep. If your problem is falling asleep, our melatonin section answers the question better, and a doctor better still if the trouble settles in. Nor is it a hormonal booster: zinc helps maintain a normal level in someone who is short of it, it does not raise it in someone who is fine.

ZMA, or magnesium and zinc separately?

That is the real trade-off, and it comes down to a problem the ZMA format cannot solve.

Zinc and magnesium compete for intestinal absorption. Bringing them together in a single capsule is convenient, but it amounts to sending them to the same transporters at the same moment. Taking a magnesium in the morning and a zinc in the evening removes the problem, and lets you choose the form of each into the bargain — a magnesium bisglycinate if your digestion is delicate, for instance, rather than a citrate.

ZMA wins on everything else, and that is no small matter. One product instead of two, one serving instead of two, one price instead of two. With a supplement taken every evening for three months, simplicity is the first factor in success: the best protocol is the one you actually follow. This one-capsule version takes that logic further than most of its competitors.

The advice we give most often: start with the ZMA. If after two months you want to fine-tune — more magnesium, another form, splitting the dose — you will know why, and you can then move to separate products. Just check that your multivitamin does not already contain zinc, otherwise you would be doubling up without knowing it.

Frequently asked questions

Why a single capsule when most ZMAs call for three?

Because the doses are more measured: 15 mg of zinc and 150 mg of magnesium, against roughly 30 mg and 450 mg in a conventional three-capsule formula. It is a choice with two concrete advantages: staying below EFSA's safety benchmarks, and having only one capsule to swallow each evening.

Does it really have to be taken on an empty stomach?

The manufacturer advises it, on an empty stomach or two hours after the last meal, to avoid dietary calcium competing with zinc absorption. In practice, if 15 mg of zinc on an empty stomach makes you feel sick, take the capsule during a light meal: you will lose a little, and you will see the course through.

Does ZMA help you sleep?

No sleep claim is authorised for these three nutrients, and we will not make one. Magnesium contributes to the normal functioning of the nervous system, which is not the same thing. The evening serving is explained by absorption precautions, not by a demonstrated sedative effect.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin, and contains a colour, titanium dioxide. If you are after a formula in a vegetable capsule, several products in our zinc and magnesium sections offer one, to be taken separately.

How long does a bottle last?

Two months, at one capsule a day for 60 capsules. That corresponds almost exactly to the 8 to 12 week course advised by the manufacturer, followed by a two-week break. Allow a bottle and a half to reach the top end of that range.

Can it be combined with other supplements?

Yes, provided you space them out. Calcium and iron should be taken at least two hours apart, and the manufacturer notes that these minerals can reduce the absorption of certain antibiotics. Above all, check that you are not stacking two sources of zinc: beyond 25 mg a day on a lasting basis, the surplus serves no purpose.

Why magnesium citrate rather than a bisglycinate?

Citrate is a well-absorbed salt, cheaper than bisglycinate, with a laxative effect on transit that some people want and others put up with. Bisglycinate is the best tolerated on the shelf, but it weighs more for the same amount of elemental magnesium — hard to fit into a single capsule. That is the trade-off this format accepts. Our vitamin B section rounds out this intake if B6 is your main concern.

Where can you buy IO Genix ZMA B6?

The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. Two months of use in a single bottle is one of the best dose-to-duration ratios on the shelf in this category.

At the Vendargues counter, about ten minutes from Montpellier, this is the product where we take the time to compare labels out loud: between a three-capsule ZMA and this one with a single capsule, the difference in dosage is real, and the right choice depends entirely on what you are already taking. The rest of the minerals can be browsed in our sports nutrition section.

What is IO Genix HMB 1000 mg?

IO Genix HMB 1000 mg is a single-ingredient supplement in capsule form. Each capsule provides 1,000 mg of HMB, and the daily dose of three capsules provides 3 g. The bottle holds 90 capsules, which is exactly 30 days' worth.

HMB, or beta-hydroxy-beta-methylbutyrate, is not an amino acid but a metabolite: it is what the body makes from leucine, one of the three branched-chain amino acids. Around 5% of the leucine you consume is converted into HMB, which means you would have to swallow a considerable quantity of leucine to reach 3 g of HMB from food alone.

That arithmetic constraint is what explains the existence of this product. An HMB supplement delivers the metabolite directly, at the intended dose, without going through the conversion. The rest of the Spanish range is in our IO Genix aisle, and the amino acids it derives from in our BCAA aisle.

What does a serving of HMB contain?

3 g a day is the reference dose for this molecule, and the format matches it exactly. Three capsules, thirty days, one bottle: there is nothing to work out and nothing to split by hand. That is a consistency you do not always find on this aisle, where plenty of bottles run out after eighteen days at the stated dosage.

The capsule contains nothing beyond the HMB and an anti-caking agent. The manufacturer specifies that the molecule is in its free form, known as the acid form, rather than as a calcium salt. That piece of compositional information is useful to anyone comparing two products; we pass it on as it stands, without drawing from it any efficacy argument that nothing would support.

In regulatory terms the position is clear-cut: no health claim is authorised in Europe for HMB. Not for muscle mass, not for recovery, not for preserving muscle during a deficit. The role of HMB as a metabolite of leucine is a fact of biochemistry; what supplementation produces in a trained adult is another question, and reported results vary considerably depending on the population studied. So we describe the molecule and its dosage, without any promise attached to a figure.

Finally, one point the manufacturer flags and that matters: this product may duplicate another supplement containing HMB or leucine. Plenty of amino acid formulas already contain some. Read your labels before stacking.

Ingredients list

Hydroxymethylbutyrate (HMB), coating agent (GELATINE), anti-caking agent (magnesium stearate). No added sugar, no sweetener, no preservative, no colouring, no lactose.

May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA.

How do you take HMB 1000 mg?

Dose: 3 capsules a day, i.e. 3 g of HMB. Liquid: a large glass of water with each serving. Timing: split into two servings, one of them around training. Frequency: every day, rest days included. Duration: a course of 8 to 12 weeks, with an optional two-week break.

One clarification is needed, because the manufacturer's documentation offers two different splits. One puts two capsules in the morning and one after training; the other one capsule before the session and two after. The total is the same either way: 3 g a day. We go with the version that is easiest to stick to — two capsules in the morning, one after the session — because over twelve weeks it is consistency that decides the outcome, not the detail of the split.

Take the capsules with a large glass of water, preferably with a meal. The manufacturer also recommends leaving about two hours between an HMB serving and a creatine serving. That instruction is easy to follow in practice: creatine sits happily in the evening, HMB in the morning and around the session.

Rest days count as much as any other. As with most background supplements, the point is not to prime a session but to maintain a steady intake. Skipping weekends means lengthening the course without realising it.

The manufacturer puts the course at between 8 and 12 weeks, with an optional two-week break. Since one bottle covers thirty days, reckon on three bottles for a full course. This product logically sits alongside an adequate protein intake: it replaces neither a protein nor essential amino acids, it comes after them. Anyone looking for strength first will do better to look at creatine monohydrate, whose regulatory dossier is on an altogether firmer footing.

Who is HMB for, and who is it not for?

It is aimed at an adult in regular physical training, and more precisely at two points in a training journey: a phase of prolonged calorie deficit, where the aim is to preserve lean mass, and a return after a long lay-off. Those are the two situations in which it is most often recommended.

It is not suitable for vegetarians or vegans: the capsules are made of gelatine. Nor is it suitable for children or adolescents, whom the manufacturer explicitly excludes, or for pregnant and breastfeeding women.

One contraindication deserves careful reading: in cases of liver or kidney disease, the manufacturer asks that you consult a doctor before use. That is a serious precaution and not a stock phrase, on a molecule taken at 3 g a day for several weeks. The same goes for anyone on medical treatment.

The product may contain traces of gluten, eggs, milk, fish and soya.

What not to expect from it: this is not a product with a noticeable effect, you will feel nothing when you take it, and that is normal. It is not a fat burner, not a stimulant, and it does not build mass on its own. Above all, it in no way makes up for an insufficient protein intake: if your diet does not meet your protein needs, that is where to act first, and no capsule will let you off doing so.

HMB or EAA — which comes first?

Both touch on the same subject — amino acids and muscle — but they do not answer the same need, and the order matters.

EAAs provide the nine essential amino acids, that is, the ones the body cannot make itself. They fill a genuine gap when protein intake is low, during fasted training, or in people whose diet contains little animal protein. If your daily protein total is inadequate, that is where to start — or more simply with a protein powder, which is cheaper per gram.

HMB only makes sense after that. It fills no nutritional gap: it is a metabolite, not an essential nutrient, and it is only of interest to someone whose diet is already sound. Taking it while eating 80 g of protein a day at 85 kg is putting a second coat of paint on a wall that has had no first coat.

During a cutting phase, it logically complements a strategy built first on protein and a controlled calorie deficit — not on the capsules in our weight loss aisle. When bulking, it is the calorie total that decides, as our mass gain aisle sets out.

Frequently asked questions

How many capsules a day?

Three, i.e. 3 g of HMB, split into two servings. The 90-capsule bottle therefore covers exactly thirty days. Do not exceed this daily dose, and take account of any HMB present in your other supplements.

Should you take it on rest days?

Yes. HMB is not a session product but a background supplement, whose value rests on a steady intake over several weeks. On days without training, simply spread the three capsules across the day.

Why leave a gap before creatine?

The manufacturer recommends an interval of about two hours between the two. In practice this poses no difficulty: creatine sits happily in the evening and HMB in the morning and around the session. There is no incompatibility, merely an instruction to space them out.

Are these capsules suitable for vegetarians?

No. The shell is made of gelatine, which is of animal origin. That is a common limitation across this range, and there is no plant-based version of this particular reference.

Can it be taken with BCAAs or EAAs?

Yes, but check your labels. The manufacturer explicitly flags a risk of duplication with other supplements containing HMB or leucine. Plenty of amino acid formulas contain some, and stacking will bring you nothing extra.

How long before you can judge?

The manufacturer puts the course at between 8 and 12 weeks. That is also the order of magnitude on which a supplement of this kind is judged: nothing is settled in three weeks. Reckon on three bottles to see a full course through.

Does HMB build muscle?

No claim of that kind is authorised in Europe for HMB, and we are not going to write one. It is a metabolite of leucine, whose value depends entirely on the context: diet, training, phase of the programme. It builds nothing on its own.

Where can you buy IO Genix HMB 1000 mg?

The 90-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product we never sell first: the question always comes before the purchase, and it is a simple one — how much protein do you eat a day? For as long as the answer is vague, this bottle can wait. The rest of the aisle can be browsed in our sports nutrition section.

What is IO Genix Vitamin C1000?

IO Genix Vitamin C1000 is a vitamin C in capsule form, with no flavouring, no sugar and no effervescence. One capsule supplies 1,000 mg of L-ascorbic acid, or 1,250% of the nutrient reference value. The bottle holds 90 capsules: three months at one a day.

L-ascorbic acid is vitamin C itself, in its simplest form. There is nothing else active in the capsule — no added bioflavonoids, no acerola, no buffered form. It is a single-ingredient product, and that is why it fits into one daily serving where an effervescent vitamin C tablet calls for a glass, some water and two minutes of waiting.

This format has a practical consequence we see on the shop floor every day: a capsule goes in a gym bag, an effervescent tube does not. For a daily serving taken all year round, that is the single criterion that makes the biggest difference to consistency. The rest of the Spanish range can be browsed in our IO Genix section, and the other products in the category in our vitamin C section.

What does one Vitamin C1000 capsule contain?

1,000 mg is a high dose, and it is worth knowing what that actually means. Vitamin C absorption is not proportional to the dose: it is very good up to around 200 mg, then falls off markedly as the amount rises. At 1,000 mg, an appreciable share of the dose is not absorbed and leaves in the urine. That is not a flaw in the product, it is the physiology of this vitamin.

So why go up to 1,000 mg? Because certain European claims are conditional on a specific additional intake. In particular, the one that matters most to athletes: vitamin C contributes to the normal function of the immune system during and after intense physical exercise, a claim whose condition is an additional intake of 200 mg a day on top of the recommended daily intake. A 1,000 mg dose meets that condition beyond any argument.

The other authorised claims for vitamin C are numerous and cover most of what can be said about it: it contributes to the normal function of the immune system, to normal collagen formation for the normal function of bones, cartilage, skin, teeth, gums and blood vessels, to normal energy-yielding metabolism, to the normal functioning of the nervous system, to the protection of cells from oxidative stress, to the reduction of tiredness and fatigue, and it increases iron absorption.

That last line is the most underrated of the set, and it is the one with the most immediate practical use. Vitamin C improves the absorption of non-haem iron, meaning the iron in plant foods — lentils, spinach, pulses. Taken with the same meal, it genuinely changes what that meal delivers. If iron is your concern, our iron section is worth reading alongside this page.

A word on the capsule itself: it is made of gelatine, which rules this product out for vegetarian and vegan diets. It is a piece of information few product pages put forward, and it nonetheless rules out a share of buyers.

Ingredient list

Vitamin C (L-ascorbic acid), anti-caking agent (silicon dioxide). Capsule shell: GELATINE and colouring. No added sugar, no sweetener, no preservative and no flavouring.

May contain traces of GLUTEN, EGGS, MILK, FISH and SOY depending on manufacturing conditions.

How should you take Vitamin C1000?

Dose: 1 capsule. Liquid: a large glass of water. Timing: in the morning, before or during breakfast; for athletes, an hour before the session. Frequency: one serving a day. Duration: a three-month course, repeatable, or continuous use as needed.

One detail the manufacturer gives and that is rarely followed: avoid taking the capsule at the same time as coffee or tea. The tannins in those drinks reduce absorption. An hour's gap settles the matter, and in practice that means taking the vitamin C at the very start of breakfast rather than with the last mouthful of coffee.

If your stomach reacts badly — it can at this dose, ascorbic acid is an acid — take the capsule in the middle of a meal rather than on an empty stomach. The discomfort almost always disappears. Keep yourself properly hydrated across the day as well: that is what helps clear the excess.

Should the dose be split? On paper, two 500 mg servings would be better absorbed than one of 1,000 mg. In practice, the product comes as 1,000 mg capsules and it is not designed to be opened. Take it in one go, and take the view that the dose compensates for the loss.

Vitamin C combines without redundancy with a vitamin D, a collagen — for which it is the synthesis cofactor — or a vitamin E, with which it works in a complementary way on the antioxidant side.

Who is Vitamin C1000 for, and who is it not for?

It suits an adult looking for a simple daily intake, particularly at the start of autumn, during a period of hard training, or when the intake of fresh fruit and vegetables is low.

Three contraindications appear explicitly on the packaging and deserve to be read before buying. The product is not recommended for people prone to kidney stones, whether calcium oxalate or uric stones. It is not recommended in cases of iron metabolism disorder — haemochromatosis, thalassaemia — since vitamin C does precisely that, increase iron absorption. And medical advice is required in the case of anticoagulant treatment, pregnancy or breastfeeding.

As the capsule is made of gelatine, the product is suitable for neither vegetarians nor vegans. People with allergies must take account of the possible traces mentioned above.

What not to expect from it, and this is the point on which we most often disagree with what customers have read elsewhere. Vitamin C does not cure a cold and does not stop you catching one. No claim of that kind exists in Europe, and the available data does not support it. What it does is contribute to the normal function of the immune system — which is not the same thing. Nor does it make up for a diet low in plant foods: a kiwi, an orange and a red pepper over the course of a day already supply well over the reference value. This supplement makes sense when that base is missing, not in its place.

Do you need 1,000 mg of vitamin C, or is a more modest dose enough?

That is the real question, and it deserves an honest answer rather than a sales pitch.

To simply cover an adult's daily needs, 80 mg is enough: that is the nutrient reference value, and a multivitamin covers it without difficulty, supplying a good fifteen other nutrients along the way. If your aim is a general safety net, that is the cheaper and more sensible choice.

The 1,000 mg in this capsule answers a different need. They are relevant for an athlete stringing together intense sessions, because the immune claim tied to intense physical exercise assumes an additional intake of 200 mg a day — a dose a multivitamin never reaches. They are relevant too for anyone wanting to support iron absorption at a plant-based meal.

When is the multivitamin the better choice? As soon as your concern is not specifically vitamin C. If you do not know what is missing, a broad base is worth more than a high-dose single nutrient. And if your subject is oxidative stress rather than immunity, our coenzyme Q10 section offers a different approach, on complementary cellular targets.

Frequently asked questions

Does the body really absorb 1,000 mg of vitamin C?

No, not all of it. Absorption is very good up to around 200 mg then falls off markedly; at 1,000 mg, a large share leaves in the urine. The high dose offsets that diminishing return and makes it possible to meet the intake conditions of certain European claims.

Does this vitamin C protect against colds?

No, and no claim of that kind is authorised in Europe. What is authorised is that it contributes to the normal function of the immune system, including during and after intense physical exercise. Contributing to normal function is not preventing an infection.

Can it be taken with coffee?

The manufacturer recommends leaving an hour between the two: the tannins in coffee and tea reduce absorption. In practice, take the capsule at the very start of breakfast, before the coffee, rather than at the end. It is a small thing, but it costs nothing to apply.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. The ascorbic acid itself poses no problem, but the capsule holding it does. There is no plant-based version of this product.

Is there any risk in taking it every day all year round?

Vitamin C is water-soluble and the excess is eliminated, which gives it a comfortable safety margin. The main complaint reported at this dose is digestive: bloating or intestinal discomfort. People prone to kidney stones should, however, steer clear; the warning appears on the packaging.

Should it be taken with an iron-rich meal?

That is in fact its most concrete use. Vitamin C increases the absorption of non-haem iron, the kind in lentils, spinach and pulses. Taken with the same meal, it improves what that meal delivers. Conversely, it is not recommended in cases of haemochromatosis or thalassaemia, for that exact reason.

How long does one bottle last?

90 capsules at one a day: three months. That matches the course recommended by the manufacturer exactly, and covers the autumn-winter period from a single bottle if you start in October.

Where can you buy IO Genix Vitamin C1000?

The 90-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is a product that mainly moves from September onwards, and the question we always ask is the one about kidney stones: it is the one contraindication customers almost always overlook. The rest of our vitamins can be browsed in the sports nutrition section.

What is IO Genix Creatine Monohydrate?

IO Genix Creatine Monohydrate is a micronised creatine monohydrate powder, available unflavoured and in a Peach version. It is the simplest form there is: a single molecule, with no transport matrix, no added amino acid and no bulking agent. The rest of the range is in our IO Genix section.

"Micronised" means a powder ground more finely than a standard monohydrate. It changes neither the molecule nor what it does in the muscle: what it changes is how the powder behaves in a glass, dissolving faster and leaving less sediment. On a product you swallow every day, that detail matters: sediment at the bottom of the glass is creatine you have not drunk.

The tub comes with a scoop calibrated to 3 g and the manufacturer states 100 servings; the net weight does not appear in our labelling data. For the underlying detail — mechanism, dose according to body weight, real-world effect — see our creatine monohydrate page.

What does a 3 g serving contain?

The label is worded for a 3 g serving, that is one level scoop. It provides 3 000 mg of creatine monohydrate and 12 kcal, for 0 g of carbohydrate, 0 g of fat and less than 1 mg of sodium. There is nothing else in the tub.

A point of vocabulary that is worth real money: monohydrate is a hydrated salt. Out of 3 000 mg of powder, roughly 2 640 mg are creatine proper, the remainder being water of crystallisation. That is the figure printed on the label of our Crealuxe for the same serving, and it holds true for any monohydrate.

Three grams a day is the amount on which the claim authorised in the European Union rests: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. Nothing beyond that is permitted, and we will write nothing beyond that. At one serving a day, the tub covers 100 days; above 80 kg, allow one and a half servings, which is roughly 65 days.

How do you take IO Genix Creatine Monohydrate?

The manufacturer specifies 3 g, that is one scoop, in 200 ml of water or a carbohydrate drink, once a day. It gives no course duration: continuous use is the most sensible approach, since the body does not develop tolerance.

Timing is of virtually no importance: creatine works through gradual saturation of the muscle, not through a blood peak. What counts is consistency, rest days included — taking it three times a week never fully saturates the muscle.

On the loading phase, our position does not change: 20 g a day for five to seven days only brings saturation forward by two to three weeks, without changing the final level or the medium-term result in any way. It is the period when digestive discomfort is most likely to appear, and it gets through four times as much product. Starting straight at 3 g is simpler and cheaper.

Two practical tips: warm water rather than ice-cold, and a good vigorous shake in a shaker. Taking it with a meal or with a little maltodextrin often improves digestive tolerance.

Who is this creatine for, and who is it not for?

It is aimed at adults doing resistance training or a sport involving short, repeated efforts. As the molecule is obtained by chemical synthesis, it comes from no animal material.

The label is clear about the exclusions. The manufacturer advises against it for pregnant and breastfeeding women as well as for anyone under 18, and flags possible traces of gluten (wheat and oats), eggs, milk, fish and soya: that statement rules the product out in cases of coeliac disease or severe allergy. ANSES also advises against supplements intended for athletes for anyone with impaired kidney or liver function, and supplementation raises serum creatinine: mention it to your doctor before a blood test.

What you should not expect from it: any sensation at all. It is not a stimulant, nothing happens when you take it or during the first week, it is not a long-endurance product, and it does not replace an intake of whey isolate. Any medical question is a matter for your doctor or your pharmacist.

IO Genix creatine monohydrate or a Creapure® creatine?

Both contain the same molecule, and at an equal dose nothing shows that a branded creatine produces more strength or more mass. The difference is industrial, not chemical: exactly what the label guarantees is set out on our Creapure page.

The useful question is this one: what do we know about the raw material? For this product, our labelling data include no stated purity figure, no published batch analysis and no documented synthesis origin — which is precisely the information a label buys you. If you are liable to be tested in competition, choose a product carrying the Creapure® designation.

If your budget has to choose between the label and taking it consistently, take this one: a standard creatine taken every day beats a branded creatine taken every other day. And if monohydrate leaves you bloated despite a well-diluted serving, the issue is not the label but tolerance: look at creatine HCL, which is more concentrated per gram of powder.

Frequently asked questions

Is the scoop 3 g or 5 g?

Three grams, levelled off: that is the value used for the labelling and for the count of 100 servings. If you are aiming for 5 g because you weigh more than 85 kg, you need one and a half servings, and the tub will last around 65 days rather than 100.

Does the Peach version contain sweeteners?

Necessarily so, since a flavoured powder is not creatine on its own. But our labelling data describe only the unflavoured version, which is limited to micronised creatine monohydrate. We will not publish a composition we have not read: ask us for it before ordering.

Do you need a loading phase with this creatine?

No. Loading at 20 g a day only brings saturation forward by about three weeks; the final level and the medium-term results are identical. It quadruples how much product you get through and concentrates the digestive downsides.

What does micronisation actually bring?

Faster dissolution and less sediment. It alters neither the molecule, nor the amount absorbed, nor the result in training: no data show that a finer powder makes a creatine more effective. Its benefit is day-to-day convenience.

Can you mix it with a whey or with cream of rice?

Yes. Many people add it to their post-workout shake or to a bowl of cream of rice. It is unaffected by cold or by mixing; what it does not tolerate is prolonged heat and moisture, so do not leave it dissolved for hours and close the tub properly.

How long before you notice anything?

Three to four weeks at 3 g a day, the time it takes to saturate muscle stores. And "feel" would be the wrong word: what you will notice, if you train regularly, is one or two extra reps on your heavy sets.

Is it suitable for a vegan diet?

The molecule is: chemical synthesis, no animal material, like our plant proteins. The reservation concerns the statement about traces of milk and fish, which relates to the production environment.

Where can you buy IO Genix Creatine Monohydrate?

You can order it from this page, and we ship throughout France and Europe. In our Vendargues shop, about ten minutes from Montpellier, this tub gets compared side by side with the branded products: the calculation that settles it is the shelf price divided by the number of actual servings, bearing in mind that not every brand sets its scoop at 3 g. The full range is in our sports nutrition section.

Sources: EFSA for the authorised claims, ANSES for the opinion on food supplements intended for athletes. This information is no substitute for medical advice.

What is IO Genix Omega 3?

It is a fish oil supplement in softgel capsules, with a daily serving of two capsules providing 2,000 mg of fish oil and 12 mg of vitamin E. The bottle covers 45 servings, that is a month and a half.

The formula is short: fish oil, vitamin E in the form of d-L-alpha-tocopherol acetate, and a shell made of gelatine, glycerine and water. Because the shell is gelatine, the product is suitable for neither vegetarians nor vegans — this is something few product pages mention, and it rules out a proportion of buyers straight away.

The vitamin E is not there by chance: polyunsaturated fatty acids oxidise, and adding a fat-soluble antioxidant to the oil is the usual way of slowing that process inside the capsule. At 12 mg per serving, it also reaches 100% of the nutrient reference value. The product sits in our omega 3 and IO Genix sections.

What does a two-capsule serving contain?

Pack size: 45 servings of 2 capsules. NRV for vitamin E within the meaning of Regulation 1169/2011: 12 mg.

The two “not disclosed” lines deserve a pause, because they are the single most important point on this page. The manufacturer declares 2,000 mg of fish oil but does not publish, in the labelling data available to us, the EPA and DHA contents. Yet those two figures, and those alone, are what makes it possible to compare one omega 3 with another. A fish oil can contain 18% EPA-DHA or 60%: the weight of oil tells you nothing.

The direct consequence, and we own it: we cannot use any of the authorised claims for omega 3. The wording “EPA and DHA contribute to the normal function of the heart” assumes an intake of at least 250 mg a day, and “DHA contributes to the maintenance of normal brain function and normal vision” assumes 250 mg of DHA. With no declared content, those thresholds cannot be verified. We would rather say so than repeat a figure found elsewhere: check the EPA/DHA statement printed on the bottle you receive, that is what counts.

What we can state without reservation concerns vitamin E: vitamin E contributes to the protection of cells from oxidative stress. At 100% of the NRV per serving, the regulatory threshold is comfortably cleared. On the published data as it stands, that is the only claim usable on this product.

One last safety marker: EFSA regards 5 g a day of combined EPA and DHA as an intake that raises no concern in adults. A serving of 2 g of total oil stays well below that, whatever the actual concentration.

How do you take IO Genix Omega 3?

Serving: 2 capsules. Liquid: a large glass of water. Timing: with a meal, morning or evening, it makes no difference. Frequency: one serving a day. Duration: ongoing, as the manufacturer sets no fixed course length.

The “with a meal” instruction is not optional here, unlike with many supplements. This is an oil and a fat-soluble vitamin: their absorption depends directly on fat being present in the stomach at the same time. Two capsules swallowed on an empty stomach with a glass of water means part of the product goes to waste.

The remedy for fishy repeats, which is the leading reason people give up on this type of product, comes down to two tricks. Take the capsules in the middle of the meal rather than at the start, and keep the bottle somewhere cool: oil that has been warmed goes rancid, and a rancid capsule announces itself the moment you wake up.

On the time of day, the manufacturer does not take a view, and rightly so: omega 3 has no acute effect, only regularity counts. Take it at whichever meal you will reliably remember, which is usually dinner.

One combination precaution to finish: the manufacturer asks you to avoid taking it alongside an anticoagulant without medical advice. That question is one for your doctor, never for a product page.

Who is this omega 3 right for, and who is it not right for?

It is aimed at people who eat little oily fish — sardine, mackerel, salmon, herring — which is to say most people. Two capsules a day at dinner, one bottle every six weeks: it is an undemanding supplement, and its simplicity is its main selling point.

The product contains FISH. Traces of GLUTEN, EGG, MILK and SOYA are possible. The manufacturer advises against it for pregnant and breastfeeding women and rules it out for under-18s. It asks you to consult a healthcare professional in case of a clotting disorder, anticoagulant treatment or cardiovascular disease. Store in a dry place, away from light and moisture.

It is not suitable for vegetarians or vegans, since the capsule is gelatine and the contents are of marine origin. Nor is it suitable if you want to compare EPA and DHA doses precisely: with no published contents, the comparison cannot honestly be made, and that is this product's real limitation.

What not to expect from it. It is neither a cardiovascular treatment nor a performance product. No claim can be made here beyond the vitamin E one, and an omega 3 supplement does not replace two portions of fish a week — it fills a gap, and does nothing more than that.

Marine omega 3 or plant-based omega 3?

This is the only real choice in the category, and it turns not on a matter of principle but on a difference between molecules.

A fish oil supplies EPA and DHA directly, the two fatty acids the European claims relate to. A flaxseed-based plant omega 3, such as the one in the TrainedByJP range, supplies alpha-linolenic acid, which the body has to convert into EPA and then DHA — a conversion known to be limited. The authorised wording is not the same either: ALA “contributes to the maintenance of normal blood cholesterol levels”, which is a different matter.

Plant omega 3 is the better choice, and the only possible one, if you are vegan, allergic to fish, or if the marine aftertaste has made you give up in the past. That is reason enough: a product taken every day beats a better-designed product that stays in the cupboard.

Fish oil keeps the advantage on direct EPA and DHA intake. That said, on this particular product those contents are not published: if your aim is to reach the 250 mg a day that unlocks the claims, choose a product in the category that states its figures. To round things off in winter, our vitamin D section answers a neighbouring and far better documented need; and if it is the antioxidant side that interests you, the vitamin E and CoQ-10 sections offer dedicated formulas.

Frequently asked questions

How much EPA and DHA are in one serving?

The manufacturer does not publish these contents in the labelling data available to us. We will not invent them: they are, however, the only figures that allow two omega 3 products to be compared, since the weight of fish oil carries no informative value on its own. Check the statement on the bottle you receive.

Why does it have to be taken with a meal?

Because this is an oil and a fat-soluble vitamin. Their absorption depends on fat being present in the digestive tract at the same time. Two capsules on an empty stomach with a glass of water means part of the product is lost — and it is a very common mistake.

How do you avoid fishy repeats?

Two habits are enough in most cases: swallow the capsules in the middle of the meal rather than at the start, and keep the bottle somewhere cool. Oil that has been warmed goes rancid, and a rancid capsule announces itself immediately. If the problem persists, a plant-based omega 3 will settle the matter.

How long does a bottle last?

Forty-five days, at two capsules a day, that is 45 servings. The manufacturer sets no fixed course length and recommends ongoing use: with this type of nutrient, it is regularity over several months that counts, not an intensive three-week stint.

Are the capsules suitable for vegetarians?

No, on two counts. The shell is gelatine of animal origin, and the contents are a fish oil. A vegetarian or vegan should turn to a plant-based omega 3, bearing in mind that it supplies ALA rather than EPA and DHA.

Can it be taken alongside anticoagulant treatment?

Not without medical advice: that is the precaution explicitly stated by the manufacturer, which also covers clotting disorders and cardiovascular disease. This question is one for your doctor or your pharmacist, the only people who know your medication.

What is the vitamin E doing in the formula?

It plays two roles. Inside the capsule, it is a fat-soluble antioxidant that slows the oxidation of the oil. In the body, at 12 mg per serving, that is 100% of the NRV, it allows the only regulatory wording usable on this product to be applied: vitamin E contributes to the protection of cells from oxidative stress.

Where can you buy IO Genix Omega 3?

The bottle can be ordered from this page, and we ship throughout France and Europe. This is a supplement that works over the long run: better to order one in advance than to break off for three weeks.

At the Vendargues store, about ten minutes from Montpellier, this is a category where we systematically turn the bottle over before selling it, so we can read the EPA-DHA line together. It is the only figure that matters, and many customers discover on that occasion that until then they had been comparing weights of oil. The rest of the category can be browsed in our sports nutrition section.

What is IO Genix CLA PRO?

It is safflower oil in soft capsules, with a daily dose of four capsules providing 4,000 mg of oil, standardised to 80% conjugated linoleic acid. The bottle covers 25 servings.

Conjugated linoleic acid, or CLA, is a fatty acid from the omega-6 family, found naturally in small amounts in dairy products and ruminant meat. Here it is extracted from safflower seeds (Carthamus tinctorius L.).

The formula fits into two lines: safflower oil and a shell made of gelatine, glycerine and water. Because the capsule is made of gelatine, the product is suitable neither for vegetarians nor for vegans. It joins our capsule fat burners and IO Genix aisles.

What does a four-capsule dose contain?

* Columns calculated from the values declared for four capsules and from the 80% standardisation stated by the manufacturer. Pack size: 25 doses, i.e. 100 capsules. The split between the two CLA isomers — c9,t11 and t10,c12 — is not published; nor is the “of which saturates” line, nor the kilojoules.

The calculation that matters, and that nobody makes: 4,000 mg of oil standardised to 80% gives 3,200 mg of CLA, not 4,000. That is the difference between the weight of the oil and the weight of the active molecule, and it is the only figure to compare from one product to another. Plenty of labels display the big number hoping you will mistake it for the other one.

The 80% standardisation is a sound level for this category; oils at 60% or 70% do exist, and a bottle that is cheaper per litre may turn out to be dearer per gram of CLA. Always do the multiplication before comparing two prices.

Now for the essential point, and we will be categorical: no health claim is authorised in Europe for conjugated linoleic acid. Not on body composition, not on fat, not on weight, not on the maintenance of muscle mass. So you will read no promise of that kind here, not even in a roundabout form. The “fat burner” label that appears on our aisles is a commercial category name, not a description of an effect, and that is a distinction we are keen to state clearly.

What we can describe: a vegetable oil, a standardisation, a daily dose, a format, a usage protocol and some precautions. That is little, and it is honest.

How do you take CLA PRO?

Dose: 4 capsules a day. Liquid: a glass of water. Timing: 2 capsules at lunch and 2 at dinner. Frequency: two split servings. Duration: 8 to 12 weeks at a minimum, taken continuously.

The “with meals” instruction is not optional, unlike with many supplements. This is an oil: its absorption depends on fat being present in the digestive tract at the same time. Four capsules swallowed on an empty stomach with a glass of water means part of the product will do nothing at all.

Splitting it into two servings follows the same logic and improves tolerance: four soft capsules in one go sit heavily on some stomachs. If you get oily repeats, take them in the middle of the meal rather than at the start.

On duration, the manufacturer settles on 8 to 12 weeks minimum, and explicitly pairs this product with a balanced reduced-calorie diet and regular training. We are happy to repeat that detail, because it says the essential thing: this bottle does nothing on its own. If the calorie deficit is not in place, the question does not even arise.

The product combines without difficulty with a protein or a multivitamin. As a bottle covers 25 days, allow three to four of them to complete the recommended duration.

Who is CLA PRO for, and who is it not for?

It is aimed at adults engaged in a structured weight loss approach, with a calorie deficit and training in place. It is a stimulant-free supplement, which makes it compatible with an evening serving and with late training — that is its real advantage over most products in the aisle.

The manufacturer advises against it for pregnant and breastfeeding women and rules it out for the under-18s. It asks that you consult a healthcare professional in the event of a metabolic disorder, diabetes or drug treatment: that last precaution deserves careful reading. Traces of GLUTEN (wheat and oats), EGG, MILK, FISH and SOYA are possible.

It is suitable neither for vegetarians nor for vegans, as the capsule is made of gelatine. It is less suitable if you are looking for a noticeable effect: there is nothing to feel, no kick and no warmth, unlike a caffeinated thermogenic.

What you should not expect from it, and this is the most useful point on this page: this product does not make you lose weight. No claim exists, which means no European authority has validated any effect for this molecule. Nor does it preserve muscle mass during a diet: on that front, it is your protein intake and your resistance training that do the work. And 36 kcal per dose really are 36 kcal added to your day.

CLA or a thermogenic fat burner?

The two sit in the same aisle and the question comes up on every sale. Let us set out the common ground first: neither CLA nor the plant extracts in thermogenics hold an authorised health claim in Europe for weight loss. Deciding on the basis of promises therefore makes no sense here.

A thermogenic fat burner is generally built on caffeine, possibly combined with green tea or synephrine. It can be felt — alertness, warmth, a relative appetite curb — which explains its success. Its drawbacks are well known: it cannot be taken in the evening, tolerance builds up, and it adds to the coffee you drink during the day.

CLA does exactly the opposite: no stimulant, no sensation, no timing constraint. It is the right choice if you are sensitive to caffeine, if you train in the evening, or if you already take a caffeinated pre-workout. Our caffeine-free fat burner aisle brings together the other options of this kind.

One last frank word: if you have to choose a single supplement during a deficit, it is neither of these two. It is a protein, because it helps you hold your intake when the calories go down, and its wording on the maintenance of muscle mass is authorised. The omega 3 aisle usefully rounds out the picture on the fatty acid side.

Frequently asked questions

How much actual CLA in a dose?

3,200 mg. The four-capsule dose provides 4,000 mg of safflower oil standardised to 80%, which gives 3,200 mg of conjugated linoleic acid. That is the figure to compare from one product to another, and not the weight of oil, which tells you nothing on its own.

Does CLA make you lose weight?

No health claim is authorised in Europe for conjugated linoleic acid, not on weight, not on fat, not on body composition. We therefore cannot promise anything, and we will not do so. The manufacturer itself pairs this product with a reduced-calorie diet and regular training.

Why does it have to be taken with meals?

Because this is an oil: its absorption depends on fat being present in the digestive tract at the same time. Four capsules swallowed on an empty stomach with a glass of water means part of the product is wasted. It is the most common mistake with this type of soft capsule.

How long does a bottle last?

Twenty-five days, at four capsules a day. As the manufacturer recommends 8 to 12 weeks minimum, allow three to four bottles to complete the protocol it advises.

Are the capsules suitable for vegetarians?

No. The shell is a soft capsule made of gelatine, glycerine and water, of animal origin. The contents, on the other hand, are indeed a vegetable oil obtained from safflower seeds: it is the shell alone that is the problem, and that is a point rarely highlighted.

Can it be taken in the evening?

Yes, and that is in fact the manufacturer's protocol: two capsules at lunch and two at dinner. The formula contains no stimulant, which makes it compatible with a late serving — unlike a caffeinated fat burner. That is its main practical advantage.

Can it be combined with a caffeinated fat burner?

Nothing stands in the way as far as the formulas are concerned, as the two share no ingredient. Simply bear in mind that neither of them holds an authorised claim, and that stacking two products with no recognised effect does not create an effect. The calorie deficit remains the only documented lever.

Where to buy IO Genix CLA PRO?

The bottle can be ordered from this page, and we ship throughout France and Europe. Over a recommended duration of 8 to 12 weeks, it is better to order several bottles in advance than to run out halfway through.

At the Vendargues shop, about ten minutes from Montpellier, this is an aisle where we systematically start by talking about something other than the product: what do you eat, and for how long have you been eating it? Until that answer is satisfactory, no capsule will change anything, and we would rather say so across the counter than take the money. The rest of the aisle can be compared in our sports nutrition section.

What is IO Genix BCAA 8.1.1?

IO Genix BCAA 8.1.1 is a branched-chain amino acid supplement in tablet form, available in a tub of 150 or 300 tablets. It belongs to the BCAA section and to the IO Genix range, a Spanish sports nutrition brand.

The formula combines two things only: the three branched-chain amino acids — L-leucine, L-valine, L-isoleucine — in a stated ratio of 8 to 1 to 1, and vitamin B6 in the form of pyridoxine hydrochloride. The rest is there to make the tablet: microcrystalline cellulose, magnesium stearate, silicon dioxide. No flavouring, no sweetener, no colouring.

The format is the first reason to buy this one rather than another: you swallow it, you do not mix it. No shaker to wash, no bitterness to mask — leucine is markedly bitter, and that is what forces high-ratio powders to load up on sweeteners.

What does one serving of BCAA 8.1.1 contain?

The label is worded for a serving of 5 tablets, which supplies 3,000 mg of BCAAs in total, 1.4 mg of vitamin B6 — that is 100% of the nutrient reference value — for 12 kcal and 3 g of protein. No carbohydrates, no fat.

At the stated 8:1:1 ratio, those 3,000 mg break down into 2,400 mg of L-leucine, 300 mg of L-isoleucine and 300 mg of L-valine — a calculation based on the ratio and the total declared, not on lines read off the label: the manufacturer does not detail the breakdown. Per unit, one tablet supplies 600 mg of BCAAs including 480 mg of leucine. That is the figure that matters when comparing two tubs, well ahead of the ratio printed on the front: the ratio does not create leucine, it redistributes the same grams.

* Breakdown calculated from the 8:1:1 ratio and the total of 3,000 mg declared by the manufacturer. ** No NRV is established for amino acids. The energy value is given by the manufacturer in kilocalories only: the kilojoule equivalent does not appear there and we are not adding it.

Vitamin B6 is the only ingredient for which European claims exist, and dosing it at 100% of the NRV makes them usable: vitamin B6 contributes to normal protein and glycogen metabolism, to normal energy-yielding metabolism, to the normal functioning of the nervous system and to the reduction of tiredness and fatigue. Branched-chain amino acids, for their part, have no authorised health claim. Our vitamin B section brings together the other formulas that contain some.

How should IO Genix BCAA 8.1.1 be taken?

The manufacturer recommends 5 tablets a day, swallowed with a large glass of water, roughly 250 ml. It suggests splitting the dose around the session: 2 to 3 tablets 30 minutes before training, 2 to 3 immediately after, or 2 between meals on non-training days. The frequency is therefore one to two servings a day.

On duration, the manufacturer specifies neither a course nor a time limit, and we are not inventing one on its behalf. What can safely be said: free amino acids are absorbed in fifteen to thirty minutes and no loading effect builds up from one day to the next, unlike creatine. A tub of 150 tablets covers 30 servings, the 300-tablet tub covers 60. Taking them in the middle of a meal rather than on an empty stomach reduces the digestive discomfort some people feel with free amino acids.

Who is this BCAA for, and who is it not for?

It is aimed at adults who train with resistance work and whose daily protein intake is already adequate. The tablet format makes it practical at the office, while travelling or in the gym without a bottle.

The manufacturer states that the product may contain traces of gluten, egg, milk, fish and soya. It is not recommended for pregnant or breastfeeding women or for anyone under 18, and calls for medical advice in the event of liver or kidney disorders, or of any ongoing treatment. Maple syrup urine disease, a rare metabolic condition, contraindicates any intake of branched-chain amino acids. Those questions are for your doctor or your pharmacist.

What not to expect from it: it does not replace a protein source. Three amino acids out of the nine essential ones do not build a muscle protein — lysine, methionine, threonine and three others are missing. If your diet is tight on protein, a serving of whey isolate will do more than this tub, and cost less per gram of amino acids. And to hold up better through a long session in the heat, it is electrolytes that answer the need.

BCAA 8.1.1 or EAAs?

It has to be said even when selling the product: BCAAs have been overtaken by EAAs, which supply all nine essential amino acids instead of three. The protein synthesis signal is sent in both cases; only EAAs also supply the building blocks. And the 8:1:1 ratio has no demonstrated superiority over a 2:1:1 at an equal total amount: beyond the quantity of leucine that triggers the signal, adding more pushes nothing higher.

EAAs are therefore the better choice in three situations: training on an empty stomach, a marked calorie deficit, an insufficient protein intake. Those are the cases where amino acids are missing, not just a signal.

This BCAA keeps two concrete advantages. The format: nothing to mix, nothing to wash, no taste to put up with — EAA powders are considerably harder to drink. And the price per serving, consistently lower. If your diet already covers your protein, those two criteria may be enough to settle it. Otherwise, go for EAAs.

Frequently asked questions

When should BCAA 8.1.1 tablets be taken?

The manufacturer suggests 2 to 3 tablets 30 minutes before the session and 2 to 3 afterwards, five a day in total. A tablet cannot be sipped during exercise the way a powder can: the logic is that of two servings bracketing the workout. Over the course of a day, it is total protein that weighs, not this timing.

Which BCAA should you take, an 8:1:1 or a 2:1:1?

Compare the grams of leucine per serving, not the ratio. This product supplies 2,400 mg per serving according to the stated ratio; a 2:1:1 dosed at 5 g supplies 2,500. No solid data places a high ratio above a 2:1:1 at an equal total amount, and the 2:1:1 reproduces the proportion found in muscle protein.

How long does a tub of 150 tablets last?

Thirty days at the full serving of five tablets a day, sixty for the 300-tablet tub. If you take it only on training days, reckon on roughly twice as long. The manufacturer sets neither a course length nor a compulsory break.

Tablets or powder: what difference does it make in practice?

Taste: leucine is very bitter, and an 8:1:1 powder needs a lot of sweetener to be drinkable — here the question does not arise. Convenience: nothing to measure out, nothing to rinse. And volume, finally: five tablets to swallow against half a litre to drink, which deprives you of the drink if you were counting on it during the session.

Does this BCAA contain allergens?

No allergen goes into the formula, but the manufacturer flags possible traces of gluten, egg, milk, fish and soya linked to the production site. If you have a diagnosed allergy to any of them, this product is not indicated. The formula contains neither flavouring nor sweetener.

Can it be taken at the same time as a whey protein?

Yes, with no interaction, but there is little point: a whey already contains around a quarter of its protein as BCAAs, leucine included. Stacking the two at the same hour amounts to paying twice for the same amino acids. Keep these tablets instead for the moments when a powder is not practical.

Why is there vitamin B6 in a BCAA?

Because it is a cofactor for the enzymes that metabolise amino acids, and because at 1.4 mg per serving, that is 100% of the NRV, it allows the product to carry claims that BCAAs on their own do not have. It does not increase their absorption: the idea circulates, no official source supports it.

Where can you buy IO Genix BCAA 8.1.1?

This page lets you order the 150 and 300 tablet tubs, and we ship throughout France and Europe. In our shop in Vendargues, about ten minutes from Montpellier, this product is recommended by comparison: we set the tub next to a tub of powdered amino acids and work out the leucine per serving and the price per serving in front of you. The conclusion is not always the one you would expect. The rest of the family is in our protein range, and our sports nutrition section puts every product back in its place.

What is IO Genix Glutamine Kyowa?

IO Genix Glutamine Kyowa is an L-glutamine powder dosed at 5 g per scoop, to which 1.4 mg of vitamin B6 is added. It comes in 300 g and 500 g, in an unflavoured or raspberry version.

Glutamine is the most abundant amino acid in muscle and in plasma. The body makes it itself, which makes it a non-essential amino acid in the strict sense, but the rate at which it is used up rises during periods of sustained training, calorie restriction or physiological stress. That is where the question of an additional intake arises.

The Kyowa Quality mention refers to the raw material, produced by Japan's Kyowa Hakko from a plant-based fermentation. It is an indication of origin and process, not a particular biological property: the molecule obtained is the same as that of any other glutamine. What the label guarantees is traceability and process control, which is no small thing on an amino acid produced in very large volumes. The rest of the range appears in our IO Genix aisle.

What is in a 5 g serving?

The per-100 g values are calculated from the manufacturer's declaration for a 5 g serving. One inconsistency deserves to be flagged rather than glossed over: the data sheet states 0 g of carbohydrate while the ingredients list mentions maltodextrin, which is one. The amount is in all likelihood small, but we do not know it and will not reconstruct it. The label on the tub you receive is the authority.

5 g per serving is the reference amount, and it is the one used in most of the published work on glutamine. Few products go below it, but many sell 3 g scoops that then have to be doubled, which completely changes the real cost per serving. Always check the weight of the scoop before comparing two tubs.

The number of servings depends on the size, and there is a clarification to make here too. The manufacturer states 100 servings per container, which corresponds to the 500 g size. The 300 g size contains 60, at 5 g per serving. The larger size therefore works out cheaper per serving, but is only worth it if you keep it up.

Vitamin B6 at 1.4 mg covers the European reference value exactly. It is not there by chance: it contributes to normal protein and glycogen metabolism, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It is the only ingredient in this tub to carry authorised claims. If it is this vitamin that interests you in its own right, our vitamin B aisle offers it dosed separately.

A regulatory clarification belongs here: L-glutamine has no authorised health claim in Europe. Not on recovery, not on immunity, not on the gut lining. The former description on this page claimed that supplementation sped up recovery and maintained immune function: that wording was not compliant and has been removed.

Ingredients list

L-glutamine (Kyowa Quality), maltodextrin, acidity regulator (citric acid), flavouring, sweeteners (sucralose and acesulfame K) and vitamin B6 (pyridoxine hydrochloride). The unflavoured version contains neither flavouring nor sweetener. May contain traces of GLUTEN, EGGS, FISH, SOYA and MILK.

How do you take Glutamine Kyowa?

Serving: one level scoop, or 5 g. Liquid: 300 ml of water or fruit juice. Timing: straight after training, or before bed on rest days. Frequency: one serving per training day; the manufacturer describes a more intensive protocol of three servings spread across non-training days. Duration: no set course length, use is ongoing.

One serving a day covers what the vast majority of trainees need. The three-serving protocol is aimed at high training volumes, and you should be clear about what it represents: 15 g of free amino acid a day, every day. If you are starting out, begin with one serving and see.

The powder dissolves well but stays slightly tart on the palate in the raspberry version. Fruit juice masks that tartness better than water does, with no downside. The unflavoured version, for its part, mixes into anything — into a protein shake, into porridge, into a fruit purée — and it is often the more practical choice for everyday use.

Avoid mixing it into a hot drink: glutamine is not very stable in solution when heated. A shake made up in the morning for the afternoon is no problem; a cup of boiling tea is.

Who is Glutamine Kyowa for, and who is it not for?

It suits someone on a high training volume, someone in a prolonged calorie deficit, or someone stringing sessions together without a genuine rest day. Those are the situations in which the body's use of glutamine rises the most.

The manufacturer does not recommend it for pregnant and breastfeeding women and restricts it to adults over 18. It also asks that you seek the advice of a healthcare professional in cases of liver or kidney disorders, or if you are on medication: that is a sensible precaution, since amino acid metabolism runs through the liver and the kidneys.

It is not for you if your daily protein intake is already high. This is the least commercial truth on this page: a 30 g whey isolate shake already supplies roughly 1.5 to 2 g of glutamine, and a diet providing 150 g of protein a day supplies several grams. In that context, the additional intake is marginal, and the literature on the benefits of supplementation in a well-fed athlete is far from convincing.

What you should not expect from it: this is not a product that drives progress. It does not build muscle, it does not replace a protein, and you will feel nothing when you take it. It is a comfort supplement, to consider once the rest is already in place, not before. If you have any medical doubt, ask your doctor or your pharmacist.

Glutamine or EAAs after training?

Both are taken at the same moment and compete for the same budget, so we may as well put the question plainly.

An EAA supplies all nine essential amino acids, including the leucine that triggers protein synthesis. In terms of building muscle, there is no comparison: it is the better choice if you train fasted, if your protein intake is low, or if you want a single product after the session. It costs more per serving, and it has a stronger taste.

Glutamine does not play in that category. Its value lies elsewhere: it is a non-essential amino acid, heavily used during periods of heavy load, and its use has more to do with recovery comfort than with performance. It is the better choice if your diet already comfortably covers your protein needs and you are looking to top up on one specific point, or if you cope badly with complex formulas.

If your budget allows only one product, buy the protein or the essential amino acids before the glutamine. That is the logical order, and we say so over the counter just as we do here.

Frequently asked questions

How many servings are in a tub?

Sixty for the 300 g size, one hundred for the 500 g size, at 5 g per serving. The manufacturer quotes the figure of 100 servings without specifying which size it refers to: it corresponds to the 500 g. The larger size works out cheaper per serving if you keep it up.

What is the difference between the unflavoured and raspberry versions?

The active ingredient make-up is identical. The raspberry version additionally contains a flavouring, an acidity regulator and sweeteners; the unflavoured version contains none. The unflavoured one mixes into anything without disturbing the taste, the raspberry one is more pleasant drunk on its own. That is the only deciding factor.

When should you take it?

Straight after training on session days, before bed on rest days. Timing matters less than consistency: glutamine acts on a body pool that rebuilds slowly, not on a one-off peak. One serving a day at a set time is worth more than three irregular ones.

Should you take it if you already use whey?

The benefit becomes slight. A 30 g whey serving already supplies a far from negligible share of glutamine, and a protein-rich diet supplies several grams a day. Supplementation still makes sense during a period of unusual load or a marked calorie deficit, less so in an ordinary situation.

Can it be mixed into a hot drink?

Better to avoid it. Glutamine is not very stable in solution at high temperature and partly degrades. Mixing it into cold or lukewarm water, or into a juice, poses no problem at all, including when made up a few hours in advance.

Is glutamine suitable for vegans?

The Kyowa Quality raw material is obtained by fermentation of plant origin, with no animal input, as the manufacturer states. The point to watch is the declared manufacturing traces — gluten, eggs, fish, soya and milk — which come from the production environment and not from the formula.

Why is there vitamin B6 in a glutamine?

Because B6 is involved in amino acid metabolism, and because it is the only ingredient in this tub for which a claim is authorised in Europe. At 1.4 mg, it covers the daily reference value exactly. If you already take a multivitamin, be aware that stacking the two carries no risk at this level.

Where can you buy IO Genix Glutamine Kyowa?

The sizes and versions can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product we deliberately place at the end of our advice: when someone comes in looking for glutamine and is not yet hitting their protein quota, we show them the other aisle first. The rest of the range can be browsed in our sports nutrition aisle.

What is IO Genix Collagen Professional?

IO Genix Collagen Professional is a hydrolysed collagen powder to be mixed with liquid, whose 12 g serving — two scoops — provides 7.5 g of collagen. The tub covers 33 servings, or a little over a month at one serving a day.

The formula is short, and that is its main strength: hydrolysed collagen, vitamin C, magnesium and hyaluronic acid, plus the usual auxiliaries — citric acid, flavourings, strawberry powder, silicon dioxide, sweeteners (sodium saccharin, sucralose, acesulfame K) and the colour azorubine.

The flavours available: Red Berries and Lemon. The product appears in our collagen range, and the rest of the brand in the IO Genix collection.

What does a 12 g serving contain?

Three lines are missing from the mandatory table — sugars, fibre and salt — and we will not reconstruct them. Everything else is quantified, which makes this product easy to compare, unlike many compound joint formulas.

Two figures to put in context. 7.5 g of collagen per serving: that is a generous dose, above the 5 g most commonly found, and one of the highest at this price point. And 10.5 g of protein for 45 kcal: remember that collagen is a protein, but an incomplete one — low in tryptophan in particular. It should therefore not be counted as a serving of whey in your daily protein intake.

On the claims, only two are open here, and they come from the micronutrients, not from the collagen. Vitamin C contributes to normal collagen formation for the normal function of cartilage, bones and skin — the 80 mg cover 100 % of the NRV. And magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue, the 56 mg reaching the required 15 % threshold. For hydrolysed collagen itself and for hyaluronic acid, no claim is authorised in Europe. That is a point few product pages own up to, and one we would rather set down in black and white.

How do you prepare Collagen Professional?

Serving: 12 g, that is 2 scoops. Liquid: 200 to 250 ml of cold or lukewarm water, never hot. When: in the morning, on an empty stomach 30 minutes before breakfast, or with breakfast. How often: one serving a day. How long: the manufacturer recommends a course of at least 3 months, taken continuously.

The temperature of the liquid matters: cold or lukewarm, not hot. Boiling water improves nothing and serves no purpose here. Mix vigorously until fully dissolved — collagen peptides clump easily if poured in without stirring.

The manufacturer insists on consistency, and rightly so: three months of daily use is the stated horizon, and a tub of 33 servings covers only a third of it. Plan for three tubs if you want to judge it properly, rather than a single one from which you will draw no conclusion.

The product is compatible with a multivitamin, omega 3 or other joint supplements. Just watch out for duplicated vitamin C, already at 100 % of the NRV in a single serving.

Who is this collagen for, and who is it not for?

It is aimed at those who want collagen and nothing else, at a straightforward dose, in a preparation that goes down easily in the morning. It is the simplest product in our collagen range, and simplicity is a real argument here: you know exactly what you are buying and at what price per gram.

The restrictions are clear. Not recommended for pregnant or breastfeeding women. Not to be used under 18 years of age. Do not exceed the recommended daily dose. The product may contain traces of GLUTEN, EGGS, FISH, SOYA and MILK, and the manufacturer explicitly asks you to consult a healthcare professional in the event of a fish allergy or anticoagulant treatment — that precaution suggests a possible marine origin for the collagen, which the manufacturer nonetheless does not specify. We flag this point rather than interpret it.

Two further points. The formula contains the colour azorubine, for which European regulations require the following warning: may have an adverse effect on activity and attention in children. And it contains sodium saccharin in addition to sucralose and acesulfame K, three sweeteners in all — worth noting if you are sensitive to them.

What you should not expect from it: an effect on joint pain. No claim authorises it, and pain that persists is a matter for a doctor. Nor should you expect anything before several weeks have passed. Finally, do not count the 10.5 g of protein towards your daily total: collagen is an incomplete protein, and it does not replace a standard protein.

Collagen Professional or a complete joint formula?

We sell both, and the decision comes down to what you are really after.

A complete joint formula, such as the Collagène Fortigel from the same brand, adds glucosamine, MSM, hyaluronic acid, devil's claw and boswellia to the collagen. If you were going to take several joint supplements anyway, it saves you buying five bottles. The downside is real: in this kind of formula, most of the secondary ingredients are not quantified on the label, and the collagen is often less concentrated — 5 g against 7.5 g here.

Collagen Professional wins on three concrete points. The dose: 7.5 g of collagen per serving, that is 50 % more than a typical compound formula. The transparency: four actives, all quantified, nothing to guess at. And the price per gram of collagen, mechanically more favourable. If your objective is collagen, that is the most rational calculation. If you are looking for broader joint comfort, take a look instead at the glucosamine range, where the actives are sold quantified and separately.

Frequently asked questions

How many servings are there in a tub?

Thirty-three servings of 12 g, or a little over a month at one serving a day. For the three-month course recommended by the manufacturer, count on three tubs.

What is the origin of the collagen?

The manufacturer does not specify it in the data available to us — neither bovine, nor porcine, nor marine. The recommendation to seek advice in the event of a fish allergy suggests a possible marine origin, but we will not state it as fact. If this point is decisive for you, ask us to check the label on the tub before you order.

Can it be mixed into a hot drink?

No, the manufacturer recommends a cold or lukewarm liquid. Boiling water adds nothing and is not advised here. A shaker with 200 to 250 ml of cold water gives the best result, provided you shake vigorously.

Do the 10.5 g of protein count towards my intake?

Not as a complete protein. Collagen is low in certain essential amino acids, tryptophan in particular, which makes it unfit to cover a protein requirement. Think of it as a targeted intake, not as a whey substitute.

Is the vitamin C useful in this formula?

Yes, and it is the only element of the composition that opens an authorised claim: vitamin C contributes to normal collagen formation for the normal function of cartilage, bones and skin. The 80 mg cover 100 % of the reference value.

Can it be taken alongside an anticoagulant?

Not without medical advice: the manufacturer explicitly asks you to consult a healthcare professional in the event of anticoagulant treatment. Put the question to your doctor or your pharmacist before opening the tub.

Should it be taken in the morning?

The manufacturer advises the morning, on an empty stomach thirty minutes before breakfast. In practice, consistency counts for more than the time of day: take it at the moment you will not forget it, for three months in a row.

Where can you buy IO Genix Collagen Professional?

The flavours, Red Berries and Lemon, can be ordered from this page. We ship anywhere in France and Europe.

It is the collagen we most readily recommend for a first purchase: its list runs to four lines, the dose is straightforward, and the price per gram can be worked out effortlessly. In our shop in Vendargues, about ten minutes from Montpellier, we do that calculation with customers in front of three different tubs — that is often the moment the choice becomes obvious.

What is IO Genix Arginine Kyowa?

IO Genix Arginine Kyowa is a pure L-arginine powder. One level 3 g scoop provides 3,000 mg of L-arginine, and the only other component in the tub is an anti-caking agent. The manufacturer states 100 servings per container, which works out at roughly three months of use at one serving a day.

L-arginine is what is known as a semi-essential amino acid: the body can produce it, but not always in sufficient quantities depending on age and state of health. Food supplies it too, chiefly through meat, fish, nuts and pulses. It is also the substrate from which the body makes nitric oxide, a messenger involved in regulating the diameter of the blood vessels.

The Kyowa Quality designation on the label refers to the origin of the raw material: an amino acid produced by plant fermentation by a specialist Japanese supplier. It is a traceability claim made by the manufacturer, not a promise of efficacy — we report it as such. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our L-arginine section.

What does one serving of Arginine Kyowa contain?

3 g of arginine per serving is a straightforward dose for a single-ingredient product. The most telling comparison is not with another supplement but with your plate: it takes roughly 150 g of chicken breast or a large handful of peanuts to come close to that amount. The difference is that the powder arrives on its own, without the calories and without the meal that goes with them.

The tub contains nothing beyond the amino acid and an anti-caking agent, which is both its appeal and its limitation. The appeal: you know exactly what you are taking, and you can adjust the dose to the gram. The limitation: with no flavouring and no sweetener, pure arginine tastes bitter and slightly soapy. In 200 ml of cold water it goes down; in juice, or mixed into a flavoured booster, you stop noticing it altogether.

One point needs to be clear on the regulatory side: no health claim is authorised in Europe for L-arginine. Not on circulation, not on the pump, not on growth hormone, not on the body's defences. The previous version of this page asserted several of these effects and mentioned a certification guaranteeing maximum purity: those passages have been removed. Arginine's role as a precursor of nitric oxide is an established fact of biochemistry; what oral supplementation actually produces in a healthy adult is another question, and one that has no validated answer at European level.

Ingredients list

L-arginine (Kyowa Quality), anti-caking agent (silicon dioxide).

May contain traces of GLUTEN (wheat), EGG, MILK, FISH and SOYA.

How do you take Arginine Kyowa?

Serving: 3 g, that is one level measuring scoop. Liquid: 200 to 300 ml of cold water. Timing: 30 to 45 minutes before training, preferably on an empty stomach. Frequency: 1 to 2 servings a day according to the manufacturer. Duration: the manufacturer sets no fixed course length; the 100-serving tub covers more than three months at one serving a day.

Taking it away from meals is not a minor detail. The amino acids in a full meal compete with arginine for the same intestinal transporters. Taking it on a heavy stomach is not dangerous, it is simply less effective. Thirty minutes before the session, on a light stomach, is the window that makes the most sense.

Mix vigorously: the powder dissolves well but can form clumps if you only stir it with a spoon. And increase your water intake across the day, as the manufacturer recommends.

Two servings a day are possible according to the label, but start with one. At high doses and on an empty stomach, arginine causes digestive discomfort in some people — bloating, loosened transit. It is neither serious nor common at 3 g, but it is the reason it is better to build up gradually rather than starting at 6 g on day one.

It combines without difficulty with citrulline, creatine monohydrate or a beta-alanine powder, in the same glass and with no known interaction.

Who is arginine right for, and who is it not right for?

It appeals to the strength trainer who builds their own pre-workout, ingredient by ingredient, rather than buying a ready-made fifteen-component formula. That is the great advantage of this format: you choose what goes in and at what dose. It also suits anyone looking to top up a diet that is low in animal protein.

The manufacturer advises against it for pregnant and breastfeeding women and rules it out for under-18s. It also asks you to consult a healthcare professional in case of cardiovascular disorders, antihypertensive treatment or heart disease. That last precaution is the most important on this page: arginine acts on a pathway involved in vascular regulation, and stacking a supplement and a medicine on the same pathway is never trivial. If you are being treated for blood pressure, the question is one for your doctor, not for a retailer.

One other situation calls for caution: people who have had recurrent cold sores sometimes prefer to avoid high doses of arginine, on the basis of a known balance with another amino acid, lysine. This is not a manufacturer contraindication, it is a point to keep in mind and one you can raise with your pharmacist.

What not to expect from it: this is not a stimulant, there is no caffeine here, and you will not feel a kick. It is not a mass-gaining product — for that, it is protein and total calories that decide. And it is not a treatment, whatever the condition concerned.

Arginine or citrulline: which should you choose?

This is the most useful decision in the whole category, and the answer often comes as a surprise.

Arginine taken orally is largely broken down before it even reaches the general circulation, by an intestinal and hepatic enzyme called arginase. This is well established, and it explains why substantial doses are needed to raise blood levels.

Citrulline, on the other hand, largely escapes that first pass and is then converted into arginine in the kidney. The result is paradoxical but documented: at comparable amounts, citrulline raises blood arginine levels more than arginine itself does. If your aim is blood flow during training, citrulline is the more rational choice, and that is what we recommend in store.

Arginine keeps two advantages: it is generally cheaper per gram, and it is the form the body uses directly in the urea cycle and in several other metabolic pathways. Plenty of trainees take the two together, in fact. If what you are mainly after is a product you can feel during the session, neither one will really deliver: look instead at complete pre-workouts.

Frequently asked questions

What does the Kyowa Quality designation mean?

It indicates the origin of the raw material, an amino acid produced by plant fermentation by a Japanese supplier specialising in amino acids. The manufacturer puts it on the label as a matter of traceability. We report it as such: it is information about provenance, not a guarantee of effect.

Should it be taken on an empty stomach?

Preferably on an empty or light stomach, 30 to 45 minutes before the session. The amino acids in a full meal compete with it for the same intestinal transporters. Taking it after a large meal is not pointless, it is simply less effective.

Can you exceed 3 g a day?

The manufacturer allows up to two servings a day depending on your needs. Start with one: at high doses and on an empty stomach, arginine causes digestive discomfort in some people. Building up gradually is the right approach, and do not exceed the daily dose stated on the packaging.

Is the taste bearable?

The powder is unflavoured: it is bitter and a little soapy. In 200 ml of cold water it stays drinkable, if joyless. Mixed into juice, a flavoured drink or an already sweetened pre-workout, it disappears completely.

How many servings are in a tub?

100 servings of 3 g, scoop supplied. At one serving a day, that covers more than three months. It is one of the few products in the category whose container comfortably outlasts a standard training cycle.

Is it compatible with blood pressure medication?

That question is one for your doctor. The manufacturer explicitly asks for professional advice in case of antihypertensive treatment, cardiovascular disorder or heart disease. This is not a boilerplate precaution copied across: arginine acts on a pathway involved in vascular regulation.

Is it suitable for vegetarians?

Yes as regards the raw material, obtained by plant fermentation according to the manufacturer, and the powder has no animal casing since these are not capsules. The product may, however, contain traces of milk, egg and fish linked to the production facility.

Where can you buy IO Genix Arginine Kyowa?

The 100-serving tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues store, about ten minutes from Montpellier, this is a product we sell mainly to people who put together their own pre-workout, and the conversation almost always begins with an honest comparison against citrulline. The rest of the category can be browsed in our sports nutrition section.

What is IO Genix Citrulline Malate?

IO Genix Citrulline Malate is a single-ingredient powder. One 3.8 g scoop provides 3,762 mg of citrulline D,L-malate, and the only other component is an anti-caking agent. The tub holds 79 servings, which comes to nearly three months of use at three sessions a week.

Citrulline is a non-proteinogenic amino acid, meaning it is not used to build proteins. It is found in meaningful amounts in only one everyday food: watermelon, from which it takes its name, Citrullus. You would have to eat several kilos of it to come near the dose in one scoop.

The malate form pairs citrulline with malic acid, a molecule naturally present in apples and involved in the Krebs cycle. This pairing is the most widespread one in pre-workout products. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our citrulline section.

What does one serving of Citrulline Malate contain?

3,762 mg in a 3.8 g serving means the product is more than 99% citrulline malate. There is practically nothing else in the tub, and that is the main argument for this format: you are buying an active ingredient, not a blend in which it is buried. Compare that with a full pre-workout, where citrulline often heads the ingredients list but at 1 g or 1.5 g, with nothing to make that clear.

One piece of data is missing from the manufacturer's file and it matters: the ratio between citrulline and malate is not published. Products on the market are split between 1:1 and 2:1 ratios, so the amount of citrulline actually supplied is not the same from one tub to another at equal weight. We will not decide this in the manufacturer's place. The label on the tub you receive is the only reference if this point is decisive for you.

The dose also deserves an honest framing. 3.8 g per serving is a middling dose: many pre-workout formulas dose citrulline malate at between 6 and 8 g per serving. The manufacturer here allows for a single serving a day and asks that it not be exceeded, which is the instruction to follow. If you were after a higher dose, this is not the product that will give it to you, and we would rather say so before the purchase.

On the regulatory side: no health claim is authorised in Europe for citrulline or for citrulline malate. Not on pump, not on endurance, not on recovery, not on fatigue. An earlier version of this page announced a specific figure for an increase in the number of repetitions: that percentage could not be sourced as it stood and it has been removed.

Ingredients list

Citrulline D,L-malate, anti-caking agent (silicon dioxide).

May contain traces of GLUTEN (wheat and oats), EGGS, MILK, FISH and SOYA.

How do you take Citrulline Malate?

Dose: 3.8 g, that is one measuring scoop. Liquid: 100 to 150 ml of cold water. Timing: 30 to 45 minutes before training, preferably on an empty stomach. Frequency: one serving a day, on training days. Duration: a continuous cycle of 8 to 12 weeks according to the manufacturer.

The volume of liquid is deliberately small here, between 100 and 150 ml. This is not a mistake: citrulline malate is decidedly sour and bitter, and diluting it further does not improve matters, it simply draws out the unpleasantness. A small amount swallowed in one go goes down better than a large glass sipped slowly.

If the taste puts you off, mix it into a juice or an already flavoured drink. In practice the most common mix remains adding it to a pre-workout booster or to a beta-alanine powder, in the same glass: the two are taken at the same moment and for complementary reasons.

Thirty to forty-five minutes before the session, on a light stomach, is the window the manufacturer has settled on. A full meal just beforehand slows absorption without preventing it: that is not a safety issue, only a question of effectiveness.

The manufacturer speaks of continuous cycles of 8 to 12 weeks. Note that 79 servings work out at about six months if you train three times a week: one tub therefore comfortably covers two full cycles. Shake vigorously; the powder dissolves well but forms clumps if you merely stir it.

A word on what to watch over those weeks, because this product is not judged on how it feels straight away. Note instead the number of repetitions you hold on your longer sets and the way you recover between two sets: these are the only usable indicators, and they call for a training log rather than an impression. Without that record, you will have no way of knowing whether the next tub is worth it.

Who is citrulline malate for, and who is it not for?

It appeals to the strength trainee who puts together their own pre-workout and wants to choose every ingredient and every dose. It also appeals to those who cannot tolerate stimulants: this is a caffeine-free powder, so it can be used in the evening without any effect on sleep, unlike a full pre-workout booster.

The manufacturer advises against it for pregnant and breastfeeding women and rules it out for minors under 18. It asks that you consult a healthcare professional in the event of cardiovascular disorders or medical treatment. This last precaution deserves to be understood rather than copied out: citrulline acts on a pathway that touches the regulation of blood vessel diameter, and combining it with a treatment that acts on blood pressure is not a trivial matter. If this applies to you, put the question to your doctor.

The product may contain traces of gluten, eggs, milk, fish and soya. No ingredient of animal origin appears in the list, however.

What not to expect from it: this is not a stimulant, you will feel neither energy nor alertness. Nor is it a mass-gain or a weight-loss product. And if you are expecting a spectacular pump from the very first session, disappointment is likely: this is a background ingredient, not a piece of showmanship. Lastly, this kind of product never makes up for a badly built session or a diet that does not keep up.

Citrulline malate or pure L-citrulline?

The question comes up as soon as you compare two tubs on the shelf, and it has a clear answer.

Pure L-citrulline contains only the amino acid. At equal weight it therefore supplies more citrulline than a malate form, where part of the weight goes to malic acid. If citrulline is your only objective, that is the most direct form and the easiest to calculate.

Citrulline malate adds malic acid, which is not a mere carrier: it is an intermediate in the Krebs cycle, the cell's central energy production pathway. It is the form most used in pre-workout products, and it is the one in this tub. It is also often cheaper per total gram.

If blood flow is what interests you, be aware that L-arginine is another possible route but a less effective one taken orally: it is largely broken down before reaching the circulation, whereas citrulline escapes that first pass and is then converted into arginine. And if you want a product you can feel during the session, it is the full pre-workout formulas you should be looking at, not this powder.

Frequently asked questions

What is the citrulline to malate ratio?

The manufacturer does not publish it, and we will not guess it. Products on the market are split between 1:1 and 2:1, which changes the amount of citrulline actually supplied at equal weight. If this point is decisive for you, the label on the tub you receive is the only reliable source.

Why only 100 to 150 ml of water?

Because the powder is sour and bitter: diluting it further does not make it any better, it simply makes the unpleasantness last longer. A small amount swallowed quickly is the most comfortable solution, or a mix into a juice if the taste really bothers you.

Should it be taken on rest days?

The manufacturer allows for a serving on training days only. Unlike creatine or beta-alanine, this product is not meant to build up stores: it is taken with a specific session in view. On days without training, there is nothing to maintain.

Does it contain caffeine?

None at all. The powder contains only citrulline malate and an anti-caking agent. That is what makes it usable for an evening session without disturbing sleep, and combinable with a caffeinated pre-workout booster if you already take one.

How many servings in a tub?

79 servings of 3.8 g, measuring scoop included. At three sessions a week, that comes to about six months of use, so easily enough to run the two 8 to 12 week cycles the manufacturer suggests.

Can it be mixed with creatine?

Yes, in the same glass and with no known interaction. Creatine monohydrate and citrulline are readily taken at the same moment and do not act in the same place. Just check, if you already use a full pre-workout, that it does not itself contain citrulline: stacking the two poses no danger, but it can take you past the intended daily dose.

Is it suitable for vegans?

No ingredient of animal origin appears in the list, which is limited to citrulline malate and a mineral anti-caking agent. The manufacturer does not, however, claim a vegan status, and the product may contain traces of milk, eggs and fish linked to the production facility.

Where can you buy IO Genix Citrulline Malate?

The 79-serving tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we suggest to people who come in looking for a pre-workout booster and actually describe a pump problem to us, not a lack of energy: the two needs do not call for the same tub. The rest of the range can be browsed in our sports nutrition section.

What is IO Genix DAA?

IO Genix DAA is a single-ingredient supplement, supplied as capsules dosed at 1,000 mg of D-aspartic acid. The daily serving is three capsules, that is 3,000 mg, and the bottle covers 30 servings.

D-aspartic acid is an amino acid, the D-enantiomer of aspartic acid. It is sold in the commercial category of testosterone boosters, and that is why it appears in our catalogue, alongside tribulus terrestris and fenugreek.

The formula contains nothing beyond the active, a coating agent — the gelatine of the capsule shell — and magnesium stearate as an anti-caking agent. No flavouring, no filler, no proprietary blend: you know exactly what you are swallowing, and that is this product's main merit. The rest of the range is in the IO Genix section.

What does a 3-capsule serving contain?

The bottle holds 30 servings, that is one month at one serving a day. The values above are those published by the manufacturer; it gives no kilojoule equivalent, no “sugars” line and no “fibre” line, and we will not work them out on its behalf.

The 3,000 mg a day matches the dose settled on by very nearly every product in this category. It is neither a timid dose nor an extravagant one: it is the market standard, and it has the merit of being reached in a single serving rather than spread across the day.

Now comes the passage this page will not sidestep. D-aspartic acid holds no authorised health claim in Europe, and no nutrient reference value has been set for it. In very practical terms, that means we will write no promise here about testosterone, strength, muscle mass or libido. “Testosterone booster” is the trade name of a shelf, not an effect demonstrated and validated by a health authority. What we can describe is factual: an amino acid, a dose, a dosage form, a way of taking it.

We will add something you will not often read: on this molecule, the published results are contradictory, and there is no consensus that would justify a promise. If you buy this product, buy it knowing that.

How do you take DAA?

Dose: 3 capsules, that is 3,000 mg. Liquid: a large glass of water. Timing: in the morning on an empty stomach, or spread across the three meals. Frequency: 1 serving a day. Duration: a cycle of 8 to 12 weeks, followed by 2 to 4 weeks off.

The manufacturer offers two schedules. The first, and the simplest: the three capsules together, in the morning on an empty stomach, with a large glass of water. The second, if a single serving sits badly with you: one capsule at breakfast, one at lunch, one at dinner. Both are acceptable — choose the one you will stick to.

Cycling is the most important part of the directions, and it is also the part people skip most readily. 8 to 12 weeks, then 2 to 4 weeks off. Do not carry on indefinitely: the manufacturer does not provide for continuous use, and nothing justifies turning it into a permanent supplement.

One practical point to finish: do not stack this product with another so-called hormonal supplement. The manufacturer explicitly recommends against taking it at the same time as other boosters of this kind, and adding up poorly characterised products has never improved a result. Pairing it with a protein, a multivitamin or creatine, on the other hand, poses no known problem. Increase your water intake during the course.

Who is DAA for, and who is it not for?

It is aimed at the trained adult man whose diet, sleep and training volume are already in place. That is the only context in which trying it makes sense: a supplement whose effect is not established has no chance of making up for missing fundamentals.

The capsule shell is made of gelatine. This product is therefore suitable for neither vegetarians nor vegans. That is the first thing to check, and it often goes unnoticed on an amino acid capsule.

The manufacturer advises against it for pregnant and breastfeeding women and prohibits it for minors under 18. Traces of GLUTEN (wheat, oats), EGGS, MILK, FISH and SOYA are possible. If you are under medical treatment or in any particular situation, seek the advice of a healthcare professional before use.

What you should not expect from it, and let us say it plainly: if your testosterone level really is low, it is not a bottle of supplements that will settle the matter, it is a doctor. A blood test costs little and says what no product page can say. Nor is it a mass-gain product, or a strength product, or a substitute for a proper night's sleep — which, for its part, does have a documented effect on hormones.

DAA or creatine?

This is the most useful comparison we can make, because these two products are often bought by the same person, with the same intention: to make progress. And on that ground, the answer is clear-cut.

Creatine monohydrate is the best choice, no argument, if you are only going to take one. It is the best-documented supplement on the entire sports shelf, its effects on strength and power are solidly established, it costs little per day, and it is taken with no cycle and no set time. DAA, for its part, has no authorised claim and contradictory data. For the same budget, the comparison is not even open to debate.

DAA keeps a place, provided you are honest about what that place is. You already take creatine, your diet and your sleep are in order, and you want to try a hormonal angle without setting off with poorly identified products: in that precise case, a single active at 3,000 mg in a filler-free formula is the most transparent thing on this shelf. Zinc, moreover, remains the only mineral carrying an authorised claim on this subject — it contributes to the maintenance of normal testosterone levels in the blood — and it costs less. If you are not taking any yet, start there, possibly by way of an evening ZMA.

Frequently asked questions

Does DAA raise testosterone?

No health claim is authorised in Europe for D-aspartic acid, so we will make none. The published results on this molecule are contradictory and do not allow any conclusion. If your concern is hormonal, a blood test and a doctor's opinion are worth more than any supplement.

How many capsules a day, and when?

Three capsules, that is 3,000 mg, preferably in the morning on an empty stomach with a large glass of water. If a single serving bothers you, spread them across the three meals — the manufacturer explicitly allows it. Do not exceed three capsules a day.

Why do you have to cycle it, and for how long?

The manufacturer settles on cycles of 8 to 12 weeks followed by 2 to 4 weeks off, and does not provide for continuous use. A 30-serving bottle covers one month: count on two to three bottles for a full cycle. Observing the break is part of the protocol, it is not an optional extra.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. That is a deal-breaker for a vegetarian or vegan diet, and there is no alternative version of this product. Check it before ordering: on an amino acid capsule, it does not spring to mind.

Can it be combined with creatine or with a booster?

With creatine, a protein or a multivitamin, there is no known problem: there is neither a shared ingredient nor any identified interaction. With another so-called hormonal product, on the other hand, the manufacturer recommends refraining. Stacking poorly characterised actives does not multiply the effects, it only multiplies the unknowns.

Does the product have a taste?

The question does not arise: these are capsules to be swallowed, not a powder to be mixed. That is in fact an advantage with this kind of active — D-aspartic acid powder has a very unpleasant sour, bitter taste, which the shell removes entirely.

What exactly does one capsule contain?

1,000 mg of D-aspartic acid, the gelatine shell and a trace of magnesium stearate as an anti-caking agent. Nothing else: no flavouring, no colouring, no bulking filler. On a shelf where proprietary blends are the rule, this transparency is the product's real argument.

Where can you buy IO Genix DAA?

It can be ordered from this page, and we ship throughout France and Europe.

The hormonal booster shelf is the one where the gap between the promises read on the internet and what the regulations say is widest. At our shop in Vendargues, about ten minutes from Montpellier, we prefer to lay things out plainly before the purchase: what the product contains, what no authority permits anyone to say about it, and what you need to have in place before even considering it. The rest of the shelf can be browsed in our sports nutrition section.