IO Genix

What is IO Genix LIV+PRO?

IO Genix LIV+PRO is a capsule complex bringing together twelve ingredients. A two-capsule serving delivers 280 mg of milk thistle extract standardised to 80% silymarin, 200 mg of artichoke, 75 mg of choline, 75 mg of N-acetylcysteine, 50 mg of methionine, 50 mg of inositol, 20 mg of glutathione, 20 mg of S-adenosylmethionine and three B-group vitamins. The 60-capsule bottle covers 30 days.

Milk thistle (Silybum marianum) is the central ingredient. It is a common thistle from around the Mediterranean, whose seeds contain a group of compounds known as silymarin. Standardisation to 80% means that this concentration is guaranteed from one batch to the next, which is the best indicator of a serious plant extract.

Around it, the manufacturer has assembled artichoke in two forms — standardised extract and powder —, four sulphur-bearing or related compounds, and three B vitamins. The rest of the Spanish range appears in our IO Genix aisle, and N-acetylcysteine sold on its own in our NAC aisle.

What does a serving of LIV+PRO contain?

Twelve ingredients, twelve doses: the transparency of this formula is genuine and deserves credit. In an aisle where "liver complexes" often settle for a list with no figures, every line here is quantified, including the most modest ones. That allows an honest judgement — one that is not uniformly flattering, as what follows shows.

Milk thistle is the only ingredient genuinely dosed at the level you would expect: 280 mg of extract standardised to 80% silymarin is a substantial amount. Artichoke follows at 200 mg across both forms. The other eight actives, by contrast, are present in modest quantities: 20 mg of glutathione or 20 mg of S-adenosylmethionine are token doses compared with what you find in products that sell them on their own. That is not a flaw in itself — it is the principle behind a complex — but you should know that the formula rests on milk thistle, not on its twelve lines.

Only three ingredients carry claims authorised in Europe, and they are the B vitamins. At 40%, 50% and 39% of the reference value, the thresholds are comfortably met: thiamine contributes to normal energy-yielding metabolism, riboflavin contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue, vitamin B6 contributes to normal energy-yielding metabolism and to the normal functioning of the nervous system. Those are the exact wordings, and they are the only ones we will write.

One case deserves explaining in detail because it is instructive. Choline does have authorised claims, including one relating to the maintenance of normal liver function. But it is subject to a threshold of 82.5 mg of choline per serving. The 75 mg listed, however, refer to choline bitartrate, a salt in which choline accounts for only around 41% of the weight: that works out at roughly 31 mg of actual choline. The threshold is therefore not met and the claim does not apply to this product. This is precisely the kind of detail nobody checks, and that we do check.

For all the others — milk thistle, silymarin, artichoke, N-acetylcysteine, methionine, inositol, glutathione, S-adenosylmethionine — no health claim is authorised in Europe. The word "detox", moreover, has no regulatory definition: it means nothing in the eyes of the law, and we will not use it as a selling point. The liver needs no product in order to do its job.

Ingredients list

Milk thistle dry extract (Silybum marianum L., 80% silymarin), GELATINE, artichoke dry extract (Cynara scolymus L., 5% cynarin), artichoke powder, choline bitartrate, N-acetylcysteine, L-methionine, inositol, reduced glutathione, S-adenosylmethionine, vitamin B1, vitamin B2, vitamin B6, colouring.

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

How do you take LIV+PRO?

Serving: 2 capsules. Liquid: a large glass of water. Timing: in the morning, on an empty stomach. Frequency: one serving a day, never more. Duration: a 30-day course, repeatable after a one-week break.

Taking it on an empty stomach is the manufacturer's instruction, and it is unusual in this aisle — most plant extracts are taken with a meal. It is explained by the wish to avoid competition with the other components of a meal. If you feel any stomach discomfort in the first few days, take the two capsules with a light breakfast rather than abandoning the course.

Two capsules in a single morning serving: it is simple, and it is the reason this format holds up well over thirty days. One bottle equals one course, which spares you the arithmetic.

The manufacturer specifies a one-week break before any repeat course. This is not a product for permanent use, and that alternation is part of the instructions, not a token precaution.

One instruction from the manufacturer deserves highlighting: do not combine this product with another complex of the same type without medical advice. Formulas in this aisle often share the same plants, and stacking two milk thistle extracts adds nothing while unknowingly multiplying the doses.

It does, on the other hand, combine without overlap with an omega 3 or a magnesium. Simply check your multivitamins: vitamins B1, B2 and B6 are almost always in them.

Who is LIV+PRO for, and who is it not for?

It is aimed at a healthy adult who wants to run a one-month course built around a properly standardised milk thistle extract. That is the only use case we will describe, and it is deliberately modest.

The most important contraindication is also the most counter-intuitive: the manufacturer asks you to consult a healthcare professional in the event of liver disorders. In other words, this product is not intended for people who have a liver problem — the exact opposite of what its positioning might suggest. A liver condition, even a mild one, is a matter for a doctor and proper monitoring, never for a supplement bought on your own.

The manufacturer also advises against it for pregnant and breastfeeding women, asks that it be kept out of the reach of children, and that it not be combined with another product of the same type without medical advice. The dose of two capsules a day must not be exceeded.

The capsules are made of gelatine: this product is suitable for neither vegetarians nor vegans. It may contain traces of gluten, egg, milk, fish and soya.

What you should not expect from it: it is not a treatment, it repairs nothing, and it makes up for no excess. "Detox" means nothing in regulatory terms: the liver and the kidneys handle elimination on their own, and no supplement improves that work in a healthy person. If your question concerns alcohol consumption, an abnormal liver panel or a treatment you are currently on, it belongs with your doctor — and no capsule will replace the answer he or she gives you.

Twelve-active complex or single active?

This is the most useful trade-off when faced with this type of product, and it has no single answer.

A complex like this one has a real advantage: one serving, one bottle, one action a day. For someone who does not want to juggle four tubs, that is decisive, and the milk thistle in it is properly dosed. The flip side is that eight of its twelve lines are present in low quantities: you are paying for a list, not for twelve doses.

A single active makes the opposite choice. Our dedicated aisle offers N-acetylcysteine at doses in a completely different league from the 75 mg in this complex, and our vitamin B aisle offers properly dosed B complexes. Standardised turmeric and coenzyme Q10 answer in the same way, each on its own terms. It is more precise, more comparable from one brand to another, and often more economical if you are only after one molecule.

Our position across the counter: if you know what you are looking for, take the single active. If you simply want to run a one-month course around milk thistle without multiplying bottles, this complex does the job — provided you do not believe its twelve lines are worth twelve products.

Frequently asked questions

What does "standardised to 80% silymarin" mean?

That 80% of the extract consists of silymarin, the group of compounds characteristic of milk thistle seeds, and that this concentration is guaranteed from one batch to the next. It is the best indicator of a serious plant extract, and 280 mg at that standardisation is a substantial amount.

Why take it on an empty stomach?

That is the manufacturer's instruction, intended to avoid competition with the components of a meal. If you feel any stomach discomfort in the first few days, take the two capsules with a light breakfast: better to shift the serving than to interrupt the course.

Does this product protect the liver?

We will not write that, because no claim of that kind is authorised in Europe for its ingredients. The manufacturer in fact asks you to consult a healthcare professional in the event of liver disorders: this supplement is not intended to answer a liver problem.

Does the choline allow a claim?

Not here. Choline does have authorised claims, but they require 82.5 mg of choline per serving. The 75 mg listed refer to choline bitartrate, of which choline accounts for only around 41%: the threshold is therefore not met, and the claim does not apply.

Are these capsules suitable for vegetarians?

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

How long does one bottle last?

Exactly thirty days: 60 capsules, two per serving, one serving a day. The manufacturer then specifies a one-week break before any repeat course. One bottle therefore corresponds to one complete course.

Can it be combined with another liver complex?

Not without medical advice, and the manufacturer asks this explicitly. Products in this aisle often share the same plants: stacking two milk thistle extracts adds nothing and multiplies the doses without your realising it.

Where can you buy IO Genix LIV+PRO?

The 60-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 in front of which we often correct a misconception: when a customer talks to us about a blood test, we point them towards their doctor rather than towards this bottle. The rest of the aisle can be browsed in our sports nutrition section.

What is IO Genix GABA Professional?

IO Genix GABA Professional is a single-ingredient supplement: 750 mg of gamma-aminobutyric acid per capsule, with no secondary active, no added vitamin, no blend. The bottle contains 60 capsules for a net weight of 52 g, that is two months at the recommended dose of one capsule a day. You will find it alongside the brand's other products in our IO Genix section, and alongside products of the same family in our GABA section.

GABA is a molecule the body produces itself. It is an amino acid that acts as a messenger between nerve cells, and its function in the central nervous system is well described: it tempers the activity of neurons rather than exciting it. So much for the physiology, which is not disputed.

What is disputed is the fate of GABA swallowed in capsule form. The blood-brain barrier, which filters what enters the brain, lets this molecule through poorly, and the literature has not settled the question of oral GABA. We would rather say so from the outset: this product is a simple ingredient, correctly dosed, whose expected effects rest on debated data. That is a piece of information that ought to appear on every page of this kind and almost never does.

What is in one GABA Professional capsule?

750 mg per capsule is a serious dose. Many “relaxation” formulas sold in pharmacies or supermarkets combine a dozen ingredients at 50 or 100 mg each, which allows a long list to be printed on the packaging without any active reaching a useful amount. Here it is the opposite: a single ingredient, at an amount that matches the one used in the published work on the subject, generally between 100 mg and 800 mg per serving.

That is also what makes the product legible. You know exactly what you are taking, you can adjust it, and you can combine it with something else without fearing a hidden duplicate. A multi-ingredient formula never allows that.

A regulatory clarification, which belongs here and nowhere else on the page: GABA has no authorised health claim in Europe. Not on stress, not on sleep, not on relaxation, not on recovery. That does not mean the molecule does nothing; it means no dossier has been validated, and no seller has the right to promise you a result. The former description on this page announced a reduction in stress and an improvement in sleep quality: those wordings were not compliant and have been removed.

Finally, one piece of data is missing and we will not reconstruct it: the detailed composition of the capsule shell and the excipients is not published by IO Genix in the information available to us, and neither is the allergen declaration. The label on the bottle you receive is authoritative on both points, and it is the one to read if you are vegetarian or allergic.

How do you take GABA Professional?

Dose: 1 capsule. Liquid: a large glass of water, 250 ml. When: in the evening, away from meals — allow at least two hours after dinner. How often: one intake a day. Duration: the manufacturer recommends a one-month course, which can be repeated.

Taking it away from meals is not a detail. GABA is an amino acid, and it competes with the amino acids from the meal for the same intestinal transporters. A capsule swallowed in the middle of a protein-rich dinner ends up competing with several tens of grams of protein. On an empty stomach, it has a clear run.

If you are starting out, keep the intake at the same time for two weeks before judging. That is the only way to assess a product in this category honestly, where individual variability is enormous and expectation plays a real part. Some people describe a sensation of warmth or tingling in the minutes following the intake; it is described in the literature, it is transient, and it foretells nothing.

GABA combines without difficulty with magnesium taken in the evening, or with a ZMA if you already have one. Stacking three or four “evening” products at the same time, on the other hand, makes it impossible to know what is working: add them one at a time, a fortnight apart.

Who is GABA Professional for, and who is it not for?

It is aimed at an adult who wants to try a single, properly dosed ingredient without going through a compound formula in which they will never know which element is acting. That is the profile of the customer who has already tried a multi-plant complex and wants to isolate one variable.

It is not suitable for pregnant and breastfeeding women without medical advice, nor for children under 12. The manufacturer is explicit on both points.

The most important point concerns medication: combination with sedatives, hypnotics or anxiolytics should be avoided without medical supervision, as those medicines act precisely on GABA receptors. The manufacturer also requires a medical consultation in cases of bipolar disorder. These are not precautions for form's sake: if you are on medication of that family, speak to your doctor or pharmacist before buying, not after.

What not to expect from it: it is not a sleeping pill, and it must not be bought as one. Nor is it a treatment for anxiety — no food supplement is, and lasting distress calls for a consultation, not a bottle. Finally, if your sleep is deteriorating because of a training session at 21:00, a screen at midnight or a coffee at 17:00, no product will make up for it: the cause lies elsewhere, and it can be fixed for free.

GABA or glycine in the evening?

That is the most relevant trade-off, because both are simple amino acids, dosed on their own, and sold for the same moment of the day.

Glycine has a practical advantage in its favour: it is a powder, you dose it freely, and the amounts used are higher, of the order of 3 g. It crosses the blood-brain barrier without argument, which is not the case for GABA, and it has a slightly sweet taste that mixes with anything. It is the better choice if you prefer a powder to a capsule, if you want to adjust your dose to the gram, or if you are looking for the better documented of the two ingredients.

GABA keeps the advantage of being simple to use: one capsule, no taste, nothing to weigh, portable anywhere. And its 750 mg dose places it at the top end of what is available, whereas many competing products stop at 200 mg.

Two other options exist depending on what you are really looking for. If the problem is falling asleep, melatonin is the only ingredient in this family with an authorised claim in Europe — it contributes to the reduction of time taken to fall asleep, at 1 mg before bedtime. If the problem is the mental load of a demanding period, ashwagandha follows the logic of a course rather than a one-off intake.

Frequently asked questions

Does GABA help you sleep?

No claim of that kind is authorised in Europe, so we will not write it. What is established is the role of GABA as an inhibitory messenger in the central nervous system. What is not established is what becomes of a swallowed dose. If your objective is explicitly falling asleep, melatonin is the only ingredient with a validated dossier.

How long does a bottle last?

Sixty days at one capsule a day. The manufacturer recommends a repeatable one-month course, which means a bottle covers two courses with a break in the middle, or a continuous two-month course depending on how you organise it.

Should it be taken on an empty stomach?

Away from meals, yes, ideally two hours after dinner. GABA is an amino acid and ends up competing with those from the meal for intestinal absorption. It is not an absolute requirement, but it is the only way to get the most out of a capsule.

Can it be combined with melatonin?

No known interaction stands in the way, and the combination is common. One practical piece of advice all the same: introduce the two a fortnight apart. Taken together from the first evening, you will never know which of the two is acting, and you will go on buying both for years.

Is it suitable for vegetarians?

The manufacturer does not publish the nature of the capsule shell in the information available to us. We therefore cannot state it. The label on the bottle specifies whether it is a vegetable capsule or a gelatine one: that is what to read before the first intake.

Do you feel anything when you take it?

Some people describe a sensation of warmth or tingling in the minutes that follow, sometimes slight breathlessness. It is documented, harmless, and generally fades after a few days. Many others feel nothing at all, which is no more abnormal.

Can you take two capsules?

The manufacturer recommends one capsule a day and states that the recommended dose should not be exceeded. At 750 mg, one capsule already sits in the upper part of the amounts studied. Doubling would bring nothing demonstrated and would fall outside the conditions of use defined by the manufacturer.

Where to buy GABA Professional?

It 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 sell only after asking two questions first: what time do you go to bed, and what time do you have your last coffee. It often happens that the answer makes the purchase pointless, and we say so. The rest of the range can be browsed in our sports nutrition section.

What is IO Genix Magnesium Bisglycinate?

IO Genix Magnesium Bisglycinate is a magnesium food supplement in vegetable capsules, pairing the mineral with vitamin B6. The magnesium is supplied as the bisglycinate — a salt in which each magnesium atom is chelated to two glycine molecules — produced under the Albion® brand, an American manufacturer of chelated minerals.

The formula is short, and on this type of product that is good news: Albion® magnesium bisglycinate, hydroxypropyl methylcellulose capsule shell, two anti-caking agents (magnesium salts of fatty acids and silicon dioxide), and vitamin B6 as pyridoxine hydrochloride. No flavouring, no sweetener, no colour.

One detail is worth explaining, because it changes everything when you compare two tubs: Albion® bisglycinate is 18 % magnesium by weight. In other words, the 375 mg of salt in a capsule yields only 67.5 mg of magnesium you can actually take up. That is the rule across all chelated forms, and it is the leading source of confusion in this category. The brand's full range can be found in the IO Genix section.

What does a capsule contain?

The number of capsules per bottle does not appear in the labelling data passed on to us, and we will not invent it: refer to the packaging to work out how long a bottle lasts, at one capsule a day.

The 67.5 mg of elemental magnesium represent 18 % of the nutrient reference value, set at 375 mg. Let us be straightforward about it: this is a top-up, not the correction of a deficiency. A capsule does not make up for a diet short on green vegetables, pulses or nuts. What it does is plug an 18 % gap — which is already useful when you sweat heavily and eat tightly.

That figure of 18 % has a concrete regulatory consequence: the threshold above which a claim becomes usable is 15 % of the NRV per portion. It is cleared, but only just. We can therefore state that magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function, to the normal functioning of the nervous system, to normal energy-yielding metabolism and to electrolyte balance. These are the exact wordings from the European regulation, and there is no reason to write anything else.

The 1.4 mg of vitamin B6 cover 100 % of the NRV, which is generous for a product that does not present itself as a B complex. Vitamin B6 contributes to the reduction of tiredness and fatigue, to normal energy-yielding metabolism, to normal protein and glycogen metabolism and to the normal functioning of the nervous system. Its claims overlap with those of magnesium, which explains why the two are so often paired — you will find the same logic throughout our vitamin B section. The widespread notion that B6 “carries” magnesium into the cell, on the other hand, rests on no ANSES or EFSA source, and we will not repeat it.

How do you take IO Genix Magnesium Bisglycinate?

Serving: 1 capsule a day. Liquid: a large glass of water. Timing: with a meal. Frequency: 1 serving a day. Duration: the manufacturer recommends a course of 30 to 90 days, which can be repeated.

Take it with a meal rather than on an empty stomach. It is not a question of absorption but of comfort: a mineral swallowed on an empty stomach sits less well, and bisglycinate is not entirely exempt, even though it is tolerated far better than the oxide or the chloride. The manufacturer imposes no constraint on timing: morning or evening, take it whenever you will not forget it.

Magnesium produces no immediately perceptible effect. Think in weeks rather than days, and judge it over the length of the course. One practical point to finish: leave at least two hours between a dose of magnesium and a dose of zinc or iron, as these minerals compete for the same intestinal transporters. The same goes for thyroid hormones and certain antibiotics, which we come back to below.

If your requirement is higher — long training sessions, heavy sweating, a poor diet — a 67.5 mg capsule will not be enough, and it is better to know that before buying. In that case, look at the more heavily dosed formats in the magnesium section, or add electrolytes around training, which answer a different question: that of the losses through sweat during the session.

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

It is intended for adults. As the shell is vegetable cellulose and the formula contains no ingredient of animal origin, it is suitable for vegetarian and vegan diets. The capsule format, with no taste and no preparation, suits anyone who hates powders.

The manufacturer advises against it for pregnant and breastfeeding women and recommends seeking the advice of a healthcare professional if you are on any medication. Traces of GLUTEN, EGGS, MILK, FISH and SOYA are possible, as production takes place in a shared environment: if you are allergic to any of them, do not take it.

It is not suitable in cases of kidney failure. It is the kidney that clears magnesium; when it works poorly the mineral builds up, and any supplementation must then be decided by a doctor, not by a product page. Magnesium also interferes with the absorption of thyroid hormones, certain antibiotics and bisphosphonates taken at the same time.

What not to expect from it. It is not a sleeping aid. “Contributing to the normal functioning of the nervous system” does not mean sending you to sleep, and no sleep claim is authorised for magnesium. If your problem is falling asleep, our melatonin section answers the question better — and a doctor better still if the problem persists. Nor is it a performance product: topping up an intake does not make an athlete who is already covered improve.

Magnesium bisglycinate or ZMA?

The question comes up often, because the two products share two active ingredients out of three. A ZMA combines zinc, magnesium and vitamin B6 in a single evening dose; this one concentrates on magnesium and B6, without zinc.

ZMA is the better choice if you want to cover zinc and magnesium in one go, which is the classic case of an athlete in a prolonged calorie deficit: zinc contributes to the maintenance of normal testosterone levels in the blood, and that is a claim this product cannot carry since it contains none. Its weakness is structural: zinc and magnesium compete for absorption, and a single dose gives no way of separating them.

Bisglycinate on its own is the better choice in three situations. If you already take zinc elsewhere and do not want to double the dose. If you have digested another magnesium badly — bisglycinate is the best tolerated form in the category, far ahead of the oxide. And if you want fine control over your intake: at 67.5 mg per capsule, you adjust in steps rather than swallowing a 300 mg block. A final word on the citrate, the other common form: it is cheaper per milligram, but its osmotic effect makes it markedly more laxative at high doses. Bisglycinate costs more and sits better — that is the whole trade-off.

Frequently asked questions

Why do 375 mg of bisglycinate give only 67.5 mg of magnesium?

Because Albion® bisglycinate is 18 % magnesium by weight: the rest of the weight is the two glycine molecules the mineral is bound to. That is the figure to compare from one label to another. A capsule advertising “375 mg of magnesium bisglycinate” is not advertising 375 mg of magnesium, and plenty of buyers are caught out by that line.

Is one capsule a day enough?

It covers 18 % of the nutrient reference value, so it is a supporting top-up. That is enough to close a small gap, not enough to make up for a diet low in magnesium or for heavy losses through sweat. This product tops up the plate, it does not replace it.

Does bisglycinate cause loose stools?

Far less than other forms, and at 67.5 mg per capsule the risk is very low. Chelation to glycine limits the osmotic effect responsible for digestive discomfort, unlike the oxide, the hydroxide or the citrate. Taking the capsule with a meal settles the few remaining cases.

Is absorption genuinely better?

Bisglycinate is better tolerated digestively, and that is not in dispute. A quantified superiority in absorption, on the other hand, has not been established by any health authority, so you will read no multiplier here along the lines of “three times better absorbed”. What you are buying is digestive comfort and a clean form, not a figure.

Can it be taken alongside thyroid medication?

That question is one for your doctor or your pharmacist. What we can say safely: magnesium interferes with the absorption of thyroid hormones taken at the same time, which usually leads to spacing the doses several hours apart. Never alter a course of medication on your own initiative.

Can it be combined with creatine or a whey?

Yes, with no difficulty at all: there is neither a shared ingredient nor any known interaction. The only stacking to watch is that of two magnesium sources — a multivitamin and this capsule, for instance. Add up the milligrams of elemental magnesium before drawing a conclusion, bearing in mind the limit of 250 mg a day set by EFSA for supplements.

Are the capsules suitable for vegans?

Yes. The shell is hydroxypropyl methylcellulose, a vegetable cellulose, not bovine or porcine gelatine. No ingredient in the formula is of animal origin. That leaves the possible traces of milk, eggs and fish linked to the production site, to be considered if your requirement also covers cross-contamination.

Where can you buy IO Genix Magnesium Bisglycinate?

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

Magnesium is the category where people go wrong most often, and almost always in the same way: by comparing a weight of salt with a weight of mineral. Our Vendargues shop, about ten minutes from Montpellier, exists precisely for that — putting two bottles side by side and reading together the only line that matters, the one for elemental magnesium. The rest of the everyday supplements can be found in the sports nutrition section.

What is IO Genix Vitamin B Complex?

IO Genix Vitamin B Complex is a B-group vitamin complex in tablet form. One tablet brings together all eight B vitamins, plus 50 mg of inositol and 50 mg of choline bitartrate. The bottle holds 60 tablets, and the intended dose is one tablet a day: two months of use per bottle.

The B vitamins form a group of eight molecules that have little in common chemically, but that are all involved in turning nutrients into energy the cell can use. That is the historical reason for grouping them under a single letter, and it is also why they are so often sold together rather than one by one.

The tablet format changes one concrete thing compared with capsules: it makes it possible to fit ten ingredients into a single unit to swallow. On a complex of this size, a capsule would have called for two or three doses a day. The rest of the Spanish range can be browsed in our IO Genix aisle, and the other products in the category in our vitamin B aisle.

What does one Vitamin B Complex tablet contain?

Every dosage exceeds the nutrient reference value, and that is normal on this type of product. The B vitamins are water-soluble: whatever the body does not retain leaves in the urine, which explains the comfortable safety margin they enjoy and why manufacturers do not hesitate to go up to 300 or 400% of the reference value. That said, a high dosage does not make a supplement more effective; it simply compensates for absorption that is never complete.

All eight B vitamins carry authorised claims in Europe, and there is no reason to stray from them. The broadest concern five of them: vitamins B2, B3, B6, B9 and B12 contribute to the reduction of tiredness and fatigue, and vitamins B1, B2, B3, B5, B6, B8 and B12 contribute to normal energy-yielding metabolism. To these are added, among others, the normal functioning of the nervous system (B1, B2, B3, B6, B8, B12) and normal red blood cell formation (B6, B12).

Two ingredients in the formula call for a word of clarification. Inositol has no authorised claim in Europe: it is present, it is not banned, but nothing can be promised about it. Choline does have authorised claims, except that they are conditional on a minimum intake these 50 mg do not reach. Put another way, those two lines fill out the label more than they change the product, and it is better to know that.

One detail of form with practical consequences: vitamin B3 is supplied as nicotinamide, not as nicotinic acid. It is the form that does not bring on the well-known hot flush with facial redness that some niacins trigger at this dosage. At 54 mg, the question would arise with the other form.

Ingredients list

Anti-caking agent (magnesium stearate), vitamin B3 (nicotinamide), inositol, choline bitartrate, pantothenic acid (calcium D-pantothenate), vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamine hydrochloride), vitamin B12 (cyanocobalamin), folic acid, biotin.

Information missing from the manufacturer's file: the list of allergens present in the manufacturing plant is not disclosed for this product. We will not invent it. Please refer to the packaging you receive.

How do you take Vitamin B Complex?

Dose: 1 tablet. Liquid: a large glass of water. Timing: in the morning, with breakfast. Frequency: one dose a day. Duration: a course of 2 to 3 months, which can be repeated.

Taking it with food is not a precaution of principle. A B complex taken on an empty stomach fairly often brings on passing nausea, particularly at these dosages, and a full stomach settles the problem in almost every case. It is the first thing we say to a customer who comes back telling us they cannot tolerate their B complex.

Why the morning rather than the evening? Because the B vitamins are involved in cellular energy production throughout the day, and because taking them late adds nothing. There is, on the other hand, nothing against moving the dose to lunchtime if breakfast is not something you do.

One sign worth knowing about so as not to worry needlessly: riboflavin turns the urine bright yellow. It is a commonplace phenomenon, with no pathological meaning whatsoever, and it shows up as early as the first or second tablet. It simply indicates that the excess is being eliminated, which is the normal behaviour of a water-soluble vitamin.

A course of two to three months corresponds exactly to one bottle or one and a half. This complex combines without any overlap with an omega 3, a vitamin D or a magnesium — three categories that provide no B vitamins and that cover other needs.

Who is Vitamin B Complex for, and who is it not for?

It suits an adult whose diet is irregular, someone going through a busy period, and more broadly anyone looking for a broad intake rather than an isolated vitamin. The manufacturer restricts it to adults.

Pregnant and breastfeeding women must seek medical advice before taking it, and that is not a stock phrase: vitamin B9 is a nutrient whose intake during pregnancy is monitored precisely, and it must not be improvised from a general-purpose complex. The same goes if you are on medication: several B vitamins interact with common drugs, and that question is one for your doctor or pharmacist, not a shop assistant.

A point about vegan diets, because it is the most frequent reason for buying in this aisle. The 3 µg of vitamin B12 covers 120% of the reference value, which is fine for a general intake. But B12 absorption saturates quickly at each dose, and the protocols intended for strict vegan diets rest on markedly higher dosages. If you consume no animal products at all, this tablet will probably not be enough on its own: talk it over with a healthcare professional and consider a dedicated B12.

What not to expect from it: it does not give you energy in the sense of a noticeable lift. B vitamins are not stimulants, they contain no caffeine, and you will feel nothing when you take them. They take part in the reactions that release energy from food, which is a very different thing. Nor does a B complex make up for a night's sleep.

B complex or multivitamin?

The two products look alike on the shelf and yet answer two distinct logics.

A multivitamin casts a wide net: vitamins A, C, D, E, K, the eight B vitamins, plus a series of minerals such as zinc, magnesium or selenium. The price of that breadth is that each nutrient is present at a more modest dosage, often around 100% of the reference value. It is the right choice when you do not know precisely what is lacking and you want a general-purpose base: our multivitamins aisle is there for that.

A B complex does the opposite: fewer ingredients, but dosages three to four times the reference value. It is the right choice when your aim is targeted — an unbalanced diet, a diet excluding animal products, persistent tiredness already discussed with a doctor.

And it has to be said plainly: taking both at once makes little sense, since the multivitamin already contains all eight B vitamins. Choose one or the other. If your priority is antioxidant defence rather than energy metabolism, vitamin C is what to look at, with a different logic again.

Frequently asked questions

Why do the dosages exceed 300% of the NRV?

Because the B vitamins are water-soluble: the body eliminates the excess in the urine, which gives them a wide safety margin. Manufacturers therefore raise the dosages to compensate for partial absorption. It is not a guarantee of greater effectiveness, simply common practice and safe at the levels given here.

My urine is turning bright yellow, is that normal?

Yes, entirely. It is riboflavin, vitamin B2, which is naturally an intense yellow colour. The phenomenon appears with the very first tablets, has no pathological meaning and stops when you stop taking them. It simply signals that the excess is being eliminated normally.

Is this complex enough for a vegan diet?

Not necessarily. The 3 µg of B12 covers 120% of the reference value, but absorption of this vitamin saturates at each dose and the protocols intended for strict vegans use far higher dosages. Take the advice of a healthcare professional and consider a dedicated vitamin B12.

Can it be taken at the same time as a multivitamin?

It is possible but of little use: a multivitamin already contains all eight B vitamins. You would be stacking the same nutrients with no added benefit. Choose one or the other depending on whether you are after a broad base or a targeted intake of B vitamins.

What are inositol and choline for in the formula?

Inositol has no authorised claim in Europe. Choline does have them, but they assume a minimum intake that the 50 mg present here does not reach. Those two lines round out the label without genuinely changing the product's profile, and it is more honest to say so.

Does vitamin B3 cause flushing?

No, not in this form. The tablet supplies nicotinamide, not nicotinic acid. It is the latter that triggers the sensation of heat and facial redness from a few tens of milligrams upwards. With nicotinamide, the phenomenon does not occur.

How long does a bottle last?

60 tablets at one a day: two months exactly. As the course recommended by the manufacturer is two to three months, count on one bottle for a short course and one and a half for a long one.

Where can you buy IO Genix Vitamin B Complex?

The 60-tablet 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 the product we reach for when a customer is torn between eight separate bottles of B vitamins: one tablet in the morning settles the question, and the budget stays reasonable. The whole vitamin aisle can be browsed in our sports nutrition selection.

What is IO Genix peanut butter?

This is a peanut butter with a minimal ingredient list: 99.5% skinless roasted peanuts, plus 0.5% roasted peanuts with skins and sunflower oil. No added sugar, no sweetener, no emulsifier, no palm oil. Two textures are listed: smooth and crunchy.

With this kind of product, the ingredient list is the only criterion that really counts, and this one is about as short as you could hope for. Most supermarket peanut butters add sugar, salt and a palm fat to stop the oil separating out. None of that here — which is also why the oil rises to the top, something we will come back to.

The product joins our peanut butter and IO Genix ranges. It is a food, not a supplement: it belongs next to the oats, not next to the capsules.

What does a serving contain?

* Columns calculated from the per 100 g values. Three figures are missing from the labelling we were given: sugars, saturates and the fibre content, described as “naturally present” without a number. The net weight of the jar is not specified either.

One value strikes us as needing verification, and we would rather say so: the label declares 1.35 g of salt per 100 g and presents it as “naturally present”, even though the ingredient list contains no added salt and unsalted peanuts contain far less than that. We are reproducing the manufacturer's figure without correcting it, and we would encourage you to read the label on the jar you receive if you are watching your salt intake.

The figure that defines this product is 58 g of fat per 100 g, i.e. 666 kcal. That is a lot, it is entirely normal, and it is the first thing to take on board: a level tablespoon is roughly 20 g, so 133 kcal. Two generous spoonfuls eaten standing in front of the cupboard easily come to 300 kcal. Peanut butter is an excellent food; it is not a light one.

The second figure is the 26 g of protein per 100 g. An honest clarification is needed here: that represents 15.6% of the energy value, which clears the threshold for the “source of protein” claim (12%) but not the one for “high in protein” (20%). And above all, peanut protein is not a complete protein: its essential amino acid profile is limiting, particularly in methionine and lysine. A 20 g serving gives you 5.2 g of protein: that is a bonus, not a source.

Peanuts naturally supply iron, magnesium, phosphorus, manganese, copper and selenium. Since none of these contents is quantified, no regulatory wording can be used for these minerals, and we will not use any.

How should you use this peanut butter?

Amount: 10 to 30 g per serving depending on your goal. Base: toast, oats, pancakes, fresh fruit. Timing: breakfast or a snack. Frequency: one to two servings a day. Duration: none, it is a food.

The manufacturer's guidelines are useful because they turn grams into real situations. 10 to 15 g to enrich a dish or a light snack. 20 to 25 g for a full breakfast or a post-session snack. 30 g at most when the aim is to add energy. Beyond that, you are mostly adding calories.

The one thing that makes all the difference, and that nobody does: weigh it out the first time. Twenty grams of peanut butter is a good deal less than people imagine. Once you have the visual reference, the spoon is enough.

With no emulsifier, the oil rises to the top when the jar stands still: that is the sign of a product with no stabilising additive, not a fault. Stir the jar thoroughly the first time you open it, right down to the bottom, then store it the right way up. Some people keep it upside down between uses, which redistributes the oil.

In the kitchen it holds up very well in pancakes, cookies or a satay sauce. Its most useful pairing is still the simplest: a spoonful stirred into a bowl of oat flour, which turns a carbohydrate breakfast into a complete meal.

Who is this peanut butter for, and who is it not for?

It suits anyone trying to push their calories up without eating more volume: it is one of the most energy-dense foods in the catalogue, and one spoonful adds 133 kcal effortlessly. For mass gain, it is a far more pleasant lever than a gainer. It also suits anyone who reads labels: at 99.5% peanuts, there is not much to argue with.

It contains PEANUTS, and traces of ALMONDS, HAZELNUTS, CASHEW NUTS, PISTACHIOS, MACADAMIA NUTS, MILK and SOYA are possible. If you are allergic to peanuts or tree nuts, this product is obviously out — and peanut allergy is one of the most severe there is. Keep out of reach of children.

It is not suitable during a strict calorie deficit unless you weigh it scrupulously: 58 g of fat per 100 g does not forgive guesswork. Nor is it suitable if you are watching your salt intake and have not checked the value discussed above.

What you should not expect from it: it is not a protein source. Five grams per spoonful, with an incomplete amino acid profile, replaces no shake and no piece of meat. Nor is it a “health” product: peanuts do supply good fatty acids, but no claim can be used here in the absence of quantified contents. It is a dense, tasty and honestly formulated food. Nothing more, and that is already a great deal.

Peanut butter or a protein spread?

This is the comparison that comes up over the counter every single day, and it comes down to what you are trying to solve.

A protein spread, like the ones in the Grenade range, supplies around 20 g of protein per 100 g — less than this butter — but it answers a sugar craving that plain peanut butter does not satisfy. It is sweetened with polyols, with the laxative warning that goes with them, and its ingredient list is a great deal longer. It is the right choice if your problem is the chocolate spread in the cupboard.

Peanut butter wins on three concrete points: 26 g of protein per 100 g against 20, an ingredient list two lines long, and no polyols, so no risk of digestive discomfort. It also costs considerably less per kilo. It is the default choice unless you specifically need a dessert flavour.

And if your goal really is to increase your protein intake, neither of them is the answer: a serving of protein powder supplies 25 g for 120 kcal, whereas you would need 100 g of peanut butter and 666 kcal for a comparable result. The other snack formats can be compared in our protein snacks range.

Frequently asked questions

Why does the oil rise to the top?

Because there is no emulsifier and no palm fat in the formulation. That is normal behaviour for a peanut butter made of 99.5% peanuts, and it is rather a good sign. Stir it thoroughly, right down to the bottom of the jar, the first time you open it: the texture becomes even again.

How many calories in a spoonful?

A level tablespoon is around 20 g, so 133 kcal, 5.2 g of protein and 11.6 g of fat. That is the most useful reference point on this page: two generous spoonfuls easily go past 300 kcal, and that shows up in a day's totals.

Smooth or crunchy?

The formulation is the same, only the texture changes: smooth on one side, with pieces of peanut on the other. The smooth blends better into porridge or a sauce; the crunchy works better on toast. It is a preference, not a nutritional criterion.

Does it contain added sugar?

No, the ingredient list contains none: only roasted peanuts and a touch of sunflower oil. The 14 g of carbohydrate per 100 g come naturally from the peanuts. The breakdown of the “of which sugars” line is not published by the manufacturer, however.

Is it a good source of protein?

It is a “source of protein” in the regulatory sense, but not in the sense you mean. Twenty grams of product supplies 5.2 g of protein, with an incomplete amino acid profile, limiting in particular in methionine and lysine. It is a bonus on a slice of toast, not a building block of your daily total.

How long does an opened jar keep?

Several weeks at room temperature, away from light. With no preservative, the only risk is the fats going rancid, which announces itself immediately in the taste. As the net weight of the jar is not in our data, check it on the label to estimate how long yours will last.

Is it suitable for vegans?

Yes. The only ingredients are roasted peanuts and sunflower oil, both of plant origin. Do note, however, the possible traces of milk flagged by the manufacturer, as well as those of several tree nuts.

Where can you buy IO Genix peanut butter?

Both textures can be ordered from this page, and we ship throughout France and Europe. It is a cupboard staple that keeps for a long time: there is no need to stockpile five jars, but two are never too many.

At the Vendargues shop, about ten minutes from Montpellier, this is one of the few aisles where we advise turning the jar around before buying, whatever the brand. Two lines of ingredients is a good sign; seven, including sugar and palm fat, much less so. The habit is worth keeping for any supermarket shop.

What is IO Genix Ashwagandha KSM-66?

IO Genix Ashwagandha KSM-66 is a capsule supplement based on a dry ashwagandha root extract (Withania somnifera), standardised to 5% withanolides. The bottle holds 60 capsules for a net weight of 36 g, which is two months of use at one capsule a day.

Ashwagandha is a plant from traditional Indian medicine, grown mainly in India and in Rajasthan. Its Sanskrit name literally means “smell of horse”, in reference to that of its fresh root. It is this root, and not the leaves, that is used here — the distinction matters, as the two parts of the plant have neither the same composition nor the same regulatory framework.

The mention KSM-66 denotes a standardised root extract produced by a specialist Indian supplier. “Standardised to 5% withanolides” means that the concentration of withanolides — the plant's characteristic compounds — is guaranteed to be consistent from one batch to the next. That is genuine quality information: a raw root powder offers no guarantee of the kind. The rest of the Spanish range can be found in our IO Genix section, and the other products in the category in our ashwagandha section.

What does one Ashwagandha KSM-66 capsule contain?

One figure is missing, and it is the most important one: the manufacturer publishes the standardisation at 5% withanolides, but not the amount of extract per capsule. We will not invent it and we will not deduce it from the net weight, which includes the maltodextrin, the shell and the anti-caking agent. Without that value it is impossible to compare this product precisely with another extract on the market. The label on the bottle you receive is the only reliable source on this point, and that is where to look.

What can be said, on the other hand, is what the standardisation is worth. An extract standardised to 5% withanolides is a serious extract: it is the reference level for this plant, and it guarantees a consistency that raw root powders — often cheaper — never provide. You know that each capsule resembles the last, which is the basic condition for a two-month course.

On the regulatory side, we have to be blunt: no health claim is authorised in Europe for ashwagandha. Not for stress, not for tiredness, not for sleep, not for mental balance, not for performance. The term “adaptogen” itself has no European regulatory standing. A great deal is written about this plant; none of it can appear on a French product page, and we will not be writing any of it.

If your concern is tiredness, be aware that there are ingredients for which claims genuinely are authorised: magnesium and vitamin B6 contribute to the reduction of tiredness and fatigue. Those are validated wordings, and you will find them in our magnesium and vitamin B sections.

Ingredients list

KSM-66 (dry ashwagandha root extract, Withania somnifera (L.) Dunal), maltodextrin, capsule (GELATINE), anti-caking agent (magnesium salts of fatty acids).

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

How do you take Ashwagandha KSM-66?

Serving: 1 capsule. Liquid: a glass of water. Timing: with a meal, morning or evening depending on your routine. Frequency: one serving a day, never more. Duration: 4 to 6 weeks minimum, 2 to 3 months for a full course.

Taking it with a meal is the only technical instruction on this page, and it is justified. A concentrated plant extract goes down better with food than on an empty stomach, and the presence of fat in the meal favours the absorption of the plant's lipophilic compounds. An extract swallowed on an empty stomach is not dangerous, it is simply less well used and sometimes less well tolerated.

Morning or evening: the manufacturer leaves the choice open. In practice, pick the moment you are sure of keeping to every day for two months. A product taken irregularly allows no conclusion at all, and that is where most courses fail — not on the dosage.

The manufacturer puts the minimum at 4 to 6 weeks and the full course at between 2 and 3 months. A 60-capsule bottle covers exactly two months: that is consistent, and it means one bottle equals one course. Do not run courses back to back indefinitely without speaking to a healthcare professional — we explain why just below.

The product does not combine with anything in particular, and that is for the best: introduce it on its own, without changing anything else at the same time. If you are already taking a ZMA or melatonin, wait a fortnight before adding anything, otherwise you will never know what is producing what.

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

It is aimed at a healthy adult who wants to try a properly standardised plant extract, in one simple daily serving. It is the most convenient format in the category: one capsule, one meal, two months.

The contraindications here are specific and they should be read before buying. The manufacturer advises against the product for pregnant and breastfeeding women without medical advice, requires a compulsory medical consultation in case of hyperthyroidism, and asks that you avoid combining it with sedatives without medical supervision. The product should be kept out of reach of children.

One further element is worth knowing, and it comes from a French authority rather than from the manufacturer. In 2024, ANSES published an opinion on food supplements containing ashwagandha and called for vigilance, notably because of cases of liver damage reported to the nutrivigilance scheme. The agency recommends avoiding the consumption of these supplements in pregnant and breastfeeding women, children and adolescents, and people with a liver or thyroid condition. That is not a reason to give up if you are in good health; it is a reason to respect the dose, not to run courses back to back without advice, and to seek medical advice at the slightest unusual sign.

The capsule is made of gelatine: this product suits neither vegetarians nor vegans. It may also contain traces of gluten, nuts, peanuts, eggs, milk, sulphites, fish and soya.

What you should not expect from it: it is neither a sleeping pill, nor an anxiolytic, nor a treatment. Anxiety that takes hold, lastingly disturbed sleep or unexplained tiredness are matters for a doctor, who will make a diagnosis where a capsule will do nothing. Nor is it a sports performance product.

Ashwagandha or magnesium, which should you choose?

The two cross paths in the same baskets, and one of them is regulated where the other is not.

Magnesium is a mineral with a defined nutrient reference value and several authorised claims, including its contribution to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. Dietary magnesium intakes are frequently insufficient in France, which gives supplementation a clear basis. It is also the cheaper of the two, and the one whose contraindications are the lightest.

Ashwagandha belongs to another category: a concentrated plant extract, with no authorised claim, with real contraindications and a vigilance opinion from a health agency. It makes sense if it is this particular plant that interests you, with full awareness of the facts, and if none of the situations listed above applies to you.

Our advice over the counter is consistent: start with magnesium, on its own, for a month. If the need persists, ashwagandha can come afterwards. Introducing both on the same day will teach you nothing, and stacking a ZMA, a multivitamin complex and a plant extract is expensive for zero information.

Frequently asked questions

What does “standardised to 5% withanolides” mean?

That the concentration of withanolides, the root's characteristic compounds, is guaranteed to be consistent from one batch to the next. It is the reference level for this plant and a genuine mark of regularity, which raw root powders do not offer. It says nothing, however, about the amount of extract per capsule.

How much extract is there per capsule?

The manufacturer does not publish it, and we are not going to guess. The net weight of 36 g for 60 capsules includes the maltodextrin, the shell and the anti-caking agent, and therefore allows no calculation. The label on the bottle you receive is the only reference.

Should it be taken in the morning or in the evening?

The manufacturer leaves the choice open, the only firm instruction being to take it with a meal. Settle on the moment you will keep to every day for two months: regularity counts for far more than the exact hour with this kind of course.

What does ANSES say about ashwagandha?

In an opinion published in 2024, the agency called for vigilance over supplements containing this plant, notably because of reported cases of liver damage. It advises against their consumption by pregnant and breastfeeding women, by children and adolescents, and by people with a liver or thyroid condition.

Are these capsules suitable for vegetarians?

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

How long does one bottle last?

Two months exactly: 60 capsules, one a day. That matches the full course suggested by the manufacturer, who puts the minimum at four to six weeks. One bottle therefore equals one course, which keeps the arithmetic simple.

Can it be combined with a sleeping pill or a sedative?

Not without medical supervision: the manufacturer explicitly asks that you avoid combining it with sedatives. If you are on treatment of that kind, the question is one for your doctor or your pharmacist before the purchase, not after opening the bottle.

Where can you buy IO Genix Ashwagandha KSM-66?

The 60-capsule bottle can be ordered from this page, and we ship all over France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product in front of which we take the time to explain what the regulations forbid us from promising: customers often arrive with expectations formed elsewhere, and it is better to reset them before the purchase than after. The rest of the range can be browsed in our sports nutrition section.

What is IO Genix Casein Cream?

IO Genix Casein Cream is a micellar casein powder to which the manufacturer has added crunchy pieces distributed through the tub. A 30 g scoop provides 22 g of protein for 115 kcal. The 900 g tub contains exactly 30 scoops, and the flavours on offer include Nutchoc and Salted Peanut.

Casein makes up roughly 80% of milk protein. Its distinctive feature is physical before it is nutritional: on contact with the acidity of the stomach, it forms a gel that dissolves slowly. The amino acids are therefore released gradually, over several hours, whereas a whey is absorbed in under an hour. That is why it is traditionally placed in the evening rather than around the session.

This product differs from classic casein on one simple point: it is designed to be eaten with a spoon as much as drunk from a shaker. With little liquid it gives a thick cream; the crunchy pieces stay crunchy. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our caseins section.

What does a scoop of Casein Cream contain?

The per 100 g column is calculated from the per-scoop values published by the manufacturer. Two lines are missing from the manufacturer's data and we will not invent them: the saturates content and the sugars content are not disclosed. The label on the tub you receive is the definitive reference, all the more so as the composition of the pieces varies from one flavour to another.

22 g of protein for 115 kcal is an excellent ratio for a product eaten like a dessert. For context: a shop-bought fruit yoghurt runs at around 4 g of protein per 100 kcal. Here you are more than five times better off, which changes everything if you are trying to hold a high protein total without blowing up your calories.

The two micronutrients are worth pausing on, because they are genuinely dosed and not merely sprinkled in. With 240 mg of calcium, one scoop covers 30% of the nutrient reference value: calcium is needed for the maintenance of normal bones and contributes to normal muscle function. Nothing surprising for a dairy product, but it is a real bonus. Vitamin B6, at 0.42 mg, likewise covers 30% of the reference value and contributes to normal protein and glycogen metabolism — the addition is consistent with a protein product.

On the protein itself, the only wording authorised in Europe is this one: protein contributes to a growth in and the maintenance of muscle mass. It is true, it is enough, and it calls for no flights of rhetoric. The earlier version of this page spoke of a night-time anabolic window, anti-catabolic action, prolonged satiety and an enzyme complex presented as a digestive advantage: none of those statements is authorised or verifiable, and all have been removed.

Ingredients list

Micellar casein (MILK), Lactomin whey protein concentrate (MILK), crunchy pieces varying by flavour, natural flavourings, DigeZyme enzyme complex (amylase, protease, lactase, lipase, cellulase), sweetener (stevia extract), vitamin B6 (pyridoxine hydrochloride), emulsifier (sunflower lecithin).

Contains MILK. May contain traces of GLUTEN, EGGS, SOYA, NUTS and PEANUTS. The composition of the crunchy pieces changes according to the flavour: check the label on the tub you receive if you have an allergy.

How do you take Casein Cream?

Dose: 30 g, or one scoop. Liquid: 200 to 250 ml for a shaker, 100 ml for a cream texture. Timing: 45 minutes before bed, as a snack, or after training. Frequency: one scoop a day, do not exceed. Duration: the manufacturer recommends daily use for at least six weeks.

Preparing it as a cream is the real point of the product, and that is how it should be judged. With 100 ml of liquid and fifteen minutes in the fridge, the powder sets and gives a thick dessert to be eaten with a spoon. With 250 ml you get a classic shake, decent but nothing remarkable — you may as well take a standard casein, which is cheaper. Buy this product for the cream, not for the shake.

The liquid is chosen according to your goal. With water, you stay at 115 kcal. With skimmed milk, reckon on another hundred calories or so and a higher protein intake. With a plant-based drink, the texture is thinner and the result often less firm.

A shaker is enough, but a blender gives a more uniform texture for the cream version. The crunchy pieces do not dissolve; that is normal and that is the point. Close the tub properly: moisture softens them, and a badly closed tub ends up with soggy pieces.

One scoop in the evening does not replace a meal. It completes a day whose protein total matters more than the timing of each intake — that is the best-supported view today, and it is better said than keeping alive the idea of a magic window. If what you need is a fast intake after the session, whey isolate is what to turn to.

Who is Casein Cream for, and who is it not for?

It suits the person who cracks in the evening in front of a dessert and is looking for an alternative that does not ruin their day. It also suits anyone who struggles to reach their protein total, people in a calorie deficit who want a filling and indulgent product, and those who are tired of shakes.

It is not for people who are lactose intolerant or allergic to milk proteins, since casein and whey are both derived from milk. Nor is it for vegans. The manufacturer does not recommend it for children under 12, asks pregnant and breastfeeding women as well as people on medical treatment to seek professional advice, and sets the daily dose at 30 g.

Nor is it for you if you are looking for a fast-absorbing protein around the session: that is not what a casein does, and the slowness that is its strength in the evening becomes a drawback at that moment.

What not to expect from it: casein does not make you lose weight, burns nothing during the night and does not replace a complete meal. Nor is it a digestive product: the presence of enzymes in the formula is not a claimable digestive benefit, and if that is your need, our digestive enzymes section deals with the subject in its own right.

Evening casein or whey, which should you choose?

Both come from milk, they do not behave in the same way, and the choice is simpler than people think.

Whey is absorbed quickly, in under an hour. It is the better choice around training, at breakfast, or whenever the point is to deliver amino acids fast. It is also thinner, and therefore easier to drink in large quantities.

Casein forms a gel in the stomach and digests slowly. It is the better choice in the evening, as a snack that has to last, or when you want something substantial rather than a drink. With this particular product there is an added argument that whey will never have: the dessert texture and the crunchy pieces, which change the experience entirely.

If your goal is bulking, neither is enough on its own: it is the calorie total that decides, and our bulking section answers that question better. And if you are simply after a protein snack to take with you rather than a powder to prepare, have a look at our protein snacks.

Frequently asked questions

Do the crunchy pieces stay crunchy?

Yes, in the preparation, since they do not dissolve. They do soften, however, if the tub takes in moisture: close it carefully and keep it dry. That is the only storage precaution that really matters with this product.

How many scoops are there in the 900 g tub?

Exactly 30 scoops of 30 g. At one scoop a day, the tub covers a full month, which corresponds to half of the six-week period of use the manufacturer recommends.

Can it be made into a pudding?

That is in fact its best use: 30 g of powder in 100 ml of liquid, fifteen minutes in the fridge, and you get a thick cream to be eaten with a spoon. With 250 ml you fall back on an ordinary shake and the point of the product is largely lost.

Is it suitable for people who are lactose intolerant?

No. Micellar casein and whey concentrate are both derived from milk and contain lactose. If that is your problem, a whey isolate, whose lactose content is far lower, is a much more suitable choice.

Which flavours are available?

The flavours listed by the manufacturer, including Nutchoc and Salted Peanut. The complete, up-to-date list is that of the variants offered on this page: that is the definitive one, as the manufacturer's documentation is not always in step with deliveries.

Does it really have to be taken before sleeping?

That is the most logical moment, 45 minutes before bed, because its slow digestion lends itself to it. But your day's protein total matters more than the hour of each intake. If the evening does not suit you, an afternoon snack works very well.

Can it be cooked with?

It stands up poorly to cooking, as all caseins do: it thickens too much and the crunchy pieces lose their point. Keep it for cold preparations. For protein baking, a plain whey or a purpose-made powder behaves far better.

Where can you buy IO Genix Casein Cream?

The 900 g 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 recommend to those who tell us they hold their diet together all day and let go of it all at ten in the evening: a 115 kcal cream settles the problem better than a resolution. The rest of the section can be browsed in our sports nutrition range.

What is IO Genix Zinc Bisglycinate?

IO Genix Zinc Bisglycinate is a zinc supplement in vegetable capsules, dosed at 15 mg of elemental zinc per capsule, alongside 1.4 mg of vitamin B6. A capsule weighs 0.58 g, which makes it a very compact format to swallow.

The form used is Paul Lohmann® zinc bisglycinate. Paul Lohmann is a German manufacturer of mineral salts, and its name on the label tells you where the raw material comes from, not that it has some magical property. Bisglycinate is zinc bound to two glycine molecules. That bond changes the way the mineral crosses the intestinal wall: it takes the amino acid routes rather than those used by free minerals. In plain terms, it is gentler on the stomach than oxide or sulphate, and that is the real reason to choose it. The rest of the Spanish range can be browsed in our IO Genix section.

The capsule is made of hydroxypropyl methylcellulose, so it is of plant origin: this product is suitable for vegetarian and vegan diets, which is not the case for every capsule supplement.

What does one capsule contain?

The 85 g of carbohydrate per 100 g come from the maltodextrin that carries the powder. On the scale of a single capsule, that amounts to half a gram and two calories: no impact whatsoever on your day.

15 mg of zinc is the ceiling, not an average dose. It is one and a half times the European reference value, and it is also the daily limit that ANSES applies to food supplements in France. In other words, there is nothing to gain by going higher, and there is something to lose: above 25 mg per day from all sources combined, zinc competes with copper and ends up degrading copper status. This product is calibrated to take up all the room available, which has a direct consequence: do not stack it with a ZMA or a multivitamin that already contains some. We look at these thresholds in detail in our article on zinc bisglycinate dosage.

At this dose the authorised claims are numerous and deserve to be quoted word for word, because they say exactly what the product can do: zinc contributes to normal protein synthesis, to the normal function of the immune system, to the protection of cells from oxidative stress, to the maintenance of normal skin, hair and nails, and to the maintenance of normal testosterone levels in the blood. Maintaining is not increasing — that distinction determines what you can expect from this bottle.

Vitamin B6 at 1.4 mg covers the reference value exactly. It contributes to normal energy-yielding metabolism, to the normal functioning of the nervous system, to the reduction of tiredness and fatigue, and to the regulation of hormonal activity. Its presence here is not decorative: B6 and zinc are both involved in protein metabolism, and the pairing is a classic in formulas aimed at athletes. If it is vitamin B6 on its own that interests you, our vitamin B section offers it dosed in its own right.

Ingredients list

Maltodextrin, vegetable capsule (hydroxypropyl methylcellulose), PAUL LOHMANN® zinc bisglycinate, anti-caking agents (magnesium salts of fatty acids and silicon dioxide), pyridoxine hydrochloride (vitamin B6). May contain traces of GLUTEN (WHEAT and OATS), NUTS, PEANUTS, EGGS, MILK, SULPHITES, FISH and SOYA.

How should you take IO Genix Zinc Bisglycinate?

Dose: 1 capsule. Liquid: a glass of water, 200 ml is enough. Timing: in the morning on an empty stomach, or between two meals, leaving at least an hour before or after a full meal. Frequency: one serving a day, never two. Duration: the manufacturer recommends a course of two to three months.

The “on an empty stomach” instruction is not an affectation. The phytates in wholegrain cereals and pulses, the calcium in dairy products and the tannins in tea and coffee all reduce zinc absorption. A capsule taken with a bowl of porridge oats and a coffee delivers markedly less than a capsule taken with a glass of water. If an empty stomach makes you feel sick — it happens with zinc, even in chelated form — take it just after a light meal rather than giving up on it.

Also space it out from your magnesium if you take that in the evening: the two minerals do not directly compete at these doses, but two hours apart is enough to put the question to rest. The same goes for an iron supplement, where the competition is real.

One piece of information is missing and we would rather say so: the manufacturer does not publish the number of capsules per bottle in the information available to us. The format shown on the packaging you receive is what counts when working out exactly how long your course will last.

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

It suits anyone whose diet is low in animal products, since the best-absorbed dietary zinc comes from meat, eggs and seafood. It also suits athletes in a prolonged calorie deficit, whose micronutrient intake falls automatically along with portion sizes. And it suits vegans, since the capsule is plant-based.

It is not for you if you already take a multivitamin or a ZMA containing zinc: the combined total would quickly exceed 25 mg a day, which achieves nothing and disrupts copper in the long run. It is not advised for pregnant or breastfeeding women without medical advice, and it calls for the opinion of a healthcare professional if you are on any treatment — zinc interferes in particular with the absorption of certain antibiotics, which need to be spaced several hours apart.

The product is made in a factory that handles gluten, nuts, peanuts, eggs, milk, sulphites, fish and soya. If you have a severe allergy, that point alone is enough to rule the product out.

What not to expect from it: this is not a hormonal stimulant. Zinc helps maintain normal testosterone levels in someone who is short of it; it does not raise them in someone whose status is already fine. You will probably feel nothing when you take it, and that is normal. For any question relating to a blood test or a suspected deficiency, speak to your doctor rather than doubling the dose.

Zinc bisglycinate on its own, or ZMA?

This is the choice most buyers face, and both answers hold up depending on the context.

A ZMA combines zinc, magnesium and vitamin B6 in a single evening serving. It is the better choice if you are also short of magnesium, which is common among athletes who sweat a lot, and if you would rather have one bottle than two. Its drawback is well known: zinc doses in ZMA are often above 15 mg, and magnesium at a high dose slightly hinders zinc absorption when the two arrive together.

Zinc bisglycinate on its own follows a different logic. You dose exactly the mineral you are targeting, you take it at the most favourable moment of the day, and you remain free to place your magnesium in the evening, separately. It is the better choice if your need is specific, if you already have a magnesium supplement on the go, or if you want to control your daily total to the milligram.

One thing worth noting in passing: the previous description of this product claimed absorption “43% higher” than conventional forms. That figure rests on no verifiable source and we have removed it. Bisglycinate is better tolerated and well absorbed, and that is all that can honestly be said about it.

Frequently asked questions

Should it be taken in the morning or in the evening?

The morning on an empty stomach is the most effective slot, because nothing competes with absorption at that point. The evening works too, provided it is well away from dinner. What matters more than the time of day is consistency: one capsule every day is worth more than two every other day.

Why choose a bisglycinate rather than a zinc oxide?

For digestive tolerance above all. Zinc oxide is cheap but causes nausea and cramps in some users, especially on an empty stomach. Bisglycinate, bound to two glycines, uses a different absorption route and makes itself far less noticed. At an equal dose of elemental zinc, that is where the difference lies.

Is 15 mg of zinc too much?

No, it is exactly the daily limit applied in France for food supplements. The problem is not this capsule, it is the sum total: if you are also taking a multivitamin with 10 mg and a ZMA with 25 mg, you are well above anything useful. Add it all up before you stack.

Is this product suitable for vegans?

Yes. The capsule is made of hydroxypropyl methylcellulose, a material of plant origin, and no ingredient in the formula is of animal origin. The point to watch is manufacturing traces, not the composition.

Can it be combined with vitamin C or omega 3?

Without any problem. Neither of those two families competes with zinc for absorption. The only combinations to space out are iron, high-dose calcium and magnesium taken at the same moment.

How long should a course last?

The manufacturer recommends two to three months. That is consistent with the time needed to rebuild zinc status, which is counted in weeks rather than days. Beyond three continuous months, a break or a blood test is more sensible than simply carrying on.

Does zinc raise testosterone?

No, and nobody can honestly write that it does. The only wording authorised in Europe is that zinc contributes to the maintenance of normal testosterone levels in the blood. In a man whose intake is already sufficient, there is nothing to expect on that front; in someone who is deficient, it helps bring things back to normal.

Where to buy IO Genix Zinc Bisglycinate

You can order it from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, the question we always ask before selling a zinc is “what else are you taking?” — because half the customers who come in for one are already taking it without realising, in another formula. The full range of minerals and vitamins can be browsed in our sports nutrition section.

What is IO Genix Russian Roulette?

It is a ready-to-drink liquid pre-workout, packaged in 60 ml vials. The box holds 20 of them, i.e. 1.2 litres in total. The flavours listed: green apple and red berries.

One shot provides 200 mg of caffeine, 3 g of beta-alanine, 2 g of citrulline, 2 g of AAKG and 1 g of taurine, plus two B vitamins. The rest of the formula is water, citric acid, sucralose, two preservatives — sodium benzoate and potassium sorbate — and flavourings.

The appeal of the format comes down to one sentence: there is nothing to prepare. You shake it, unscrew it, drink it. No scoop, no shaker, no powder sticking to the bottom. For a session in a gym with no water point, or a competition in a car park, that is a genuine practical advantage over a powdered pre-workout. The rest of the Spanish range is in our IO Genix section.

What does a 60 ml shot contain?

Pack format: 20 shots of 60 ml. The energy value is not declared in the data supplied; on a sugar-free water base it is marginal in any case.

Let us look at the doses one by one, because that is where the difference between a real pre-workout and a coloured drink is decided. Beta-alanine at 3,000 mg is correctly dosed: that is the market's benchmark range, whereas plenty of formulas announce it and then put in 800 mg. Caffeine at 200 mg is the equivalent of two or three espressos, and it is the amount EFSA considers as raising no concern in a single dose for a healthy adult.

Citrulline at 2,000 mg, on the other hand, is moderate. The best-dosed formulas in the category go up to 6 g. That is not a deal-breaker — everything has to fit into 60 ml, after all — but it is worth knowing before you buy: this is a shot built around caffeine and beta-alanine, not around the pump. Our citrulline and L-arginine sections let you top it up if that is your priority.

Now the regulatory framework, and it is strict. No health claim is authorised in Europe for beta-alanine, citrulline, arginine, taurine or caffeine. You will therefore read no promise here about endurance, pump or focus. The only usable wordings come from the two vitamins, both at 100% of the NRV: niacin contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue; vitamin B6 contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. That is all, and it is already honest.

How do you take Russian Roulette?

Serving: 1 shot of 60 ml, never two. Liquid: none, the shot is drunk as it comes. Timing: 15 to 30 minutes before the warm-up. Frequency: 3 to 4 times a week at most. Duration: no set course, but the manufacturer advises against daily use.

Shake the vial before opening: the actives settle. Then drink it in one go. The manufacturer asks that you hydrate generously during the session, at least 500 ml of water: 60 ml of liquid does not count as hydration.

Three instructions deserve careful reading, because they concern safety rather than comfort. Never double the dose: two shots means 400 mg of caffeine, i.e. EFSA's daily reference figure in a single hit. Do not consume after 17:00, the half-life of caffeine being around five hours. And do not stack it with another source of caffeine on the same day — coffee, tea, another pre-workout — leaving at least six hours between them if you cannot avoid it.

The three-to-four-times-a-week limit is not window dressing: tolerance to caffeine sets in within two to three weeks of daily use, and you then have to raise the dose to get the same sensation back. Save this shot for your heaviest sessions.

A final word on what you are going to feel: the beta-alanine tingling, on the face, the back of the neck and the forearms, appears 10 to 15 minutes after taking it and fades during the warm-up. It is a known effect, harmless, and specific to this molecule. It is neither a sign of effectiveness nor a problem: it is simply what beta-alanine does.

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

It suits adults who tolerate caffeine well and who want a pre-workout with no preparation. The format slips into a gym bag and needs neither water nor a shaker: that is its argument, and it is a real one.

The manufacturer is categorical about the exclusions, and we pass them on as they stand. The product is prohibited for minors under 18, for pregnant women and for breastfeeding women. It is not recommended for people who are sensitive to caffeine or who have cardiovascular disorders. If you are on medical treatment, consult a doctor before use. Traces of MILK, EGGS, GLUTEN, SOYA, NUTS and FISH are possible.

It is not for you if you train in the evening: at 200 mg of caffeine and with an instruction to take nothing after 17:00, the question is settled. Nor is it for you if you already drink several coffees during the day — do the sum beforehand, not afterwards.

What you should not expect from it: nothing more than what 200 mg of caffeine and 3 g of beta-alanine do. A pre-workout does not make up for a short night, it masks it, and the sleep debt remains in full. Nor does it move your loads up by itself: it makes a session easier to get started, which is no small thing, but that is all that can honestly be said about it.

Ready-to-drink shot or powdered pre-workout?

That is the real choice, and it is decided not on effectiveness but on format and dosing.

A powdered pre-workout allows doses that 60 ml cannot hold: 6 g of citrulline, 3.2 g of beta-alanine, plus tyrosine, betaine or malate. It is the better choice if the pump and endurance matter to you as much as the kick, and it works out cheaper per serving. Its drawback: you need a scoop, a shaker and water.

The shot wins wherever logistics count. Nothing to prepare, an identical dose every time, and a vial that fits in a pocket. It also wins on consistency: nobody gets the dose wrong with a sealed vial, whereas powder scoops are filled by eye.

Two useful alternatives depending on your situation. If you train in the evening, look at a caffeine-free pre-workout: you will lose the kick, you will keep your night's sleep, and it is the best trade in the category. And if you want to push one active in particular, our beta-alanine and taurine sections let you dose each element yourself, which no shot will ever allow.

Frequently asked questions

200 mg of caffeine, how many coffees is that?

Two to three espressos. It is also the amount EFSA considers as raising no safety concern in a single dose for a healthy adult, with 400 mg as the reference figure for the whole day from all sources combined. One shot therefore places you exactly on the single-dose limit.

Why does it tingle?

That is the beta-alanine, at 3,000 mg per shot. The tingling appears 10 to 15 minutes after taking it, mainly on the face and forearms, and disappears during the warm-up. It is a known and harmless effect of this molecule, neither a sign of effectiveness nor a problem.

Can you take two?

No, and the manufacturer says so in black and white: one shot a day at most. Two vials represent 400 mg of caffeine in a single dose, i.e. EFSA's entire daily reference figure taken in one go. It is not a matter of taste, it is a matter of dose.

Up to what time can you drink it?

The manufacturer sets 17:00. That is consistent with the half-life of caffeine, around five hours in an average adult: a shot at 19:00 still leaves a hundred milligrams or so in circulation at midnight. If you train in the evening, this product is not the right one.

Why not take it every day?

Because tolerance to caffeine sets in within two to three weeks of daily use: the same dose no longer produces the same effect, and you then have to go up, which is not sustainable. The manufacturer recommends three to four times a week, reserved for the heaviest sessions.

Is 2 g of citrulline enough?

It is a moderate dose: the best-equipped formulas in the category go up to 6 g. The constraint is physical — five actives have to fit into 60 ml. If the pump is your priority, a powdered pre-workout or a separate citrulline will serve you better; this shot is built around caffeine and beta-alanine.

Can you choose your flavour?

The flavours, green apple and red berries, are listed separately on this page. Note that the manufacturer's documentation also mentions boxes that mix the flavours at random, which is where the product's name comes from: check the contents of the box you receive if that point matters to you.

Where can you buy IO Genix Russian Roulette?

The flavours can be ordered from this page, and we ship throughout France and Europe. The box of 20 shots represents five to six weeks at the recommended rate of three to four sessions a week.

At the Vendargues shop, about ten minutes from Montpellier, this is the product we recommend to those who cannot be bothered with a scoop, and advise against for those who train after work at the end of the day. The question of the training slot almost always decides the sale, well before that of the dosing. The rest of the category can be compared in our sports nutrition section.

What is IO Genix's Chromium Picolinate?

IO Genix Chromium Picolinate is a single-ingredient supplement. One capsule provides 200 µg of elemental chromium, in picolinate form. The bottle contains 100 capsules, i.e. more than three months of daily use.

Chromium is a trace element, that is to say a mineral the body needs only in minute quantities — a few tens of micrograms a day. Food provides it, chiefly through meat, wholegrain cereals, tree nuts and green vegetables, but the levels vary a great deal from one food to another and from one soil to another.

The picolinate form refers to chromium bound to picolinic acid. It is the most widespread form in food supplements, chosen for its stability. The rest of the Spanish range appears in our IO Genix section. The catalogue's other trace elements can be found in our zinc and iron sections.

What does a capsule of Chromium Picolinate contain?

The nutrient reference value for chromium is set at 40 µg per day at European level. One capsule provides 200 µg: five times the daily reference, and that is a figure to face squarely rather than turn into a selling point. A high dose is not automatically a better product, particularly for a trace element whose requirements are counted in tens of micrograms.

Two claims are authorised in Europe for this trace element, and they are worded exactly like this: chromium contributes to normal macronutrient metabolism, and chromium contributes to the maintenance of normal blood glucose levels. The threshold for being allowed to state them is comfortably met here. Note the word “normal”, which is not decorative: it refers to the workings of a healthy body, not to the correction of a disorder.

A nuance few product pages give, and one that nonetheless decides the purchase: chromium deficiency is rare on an ordinary Western diet. A supplement makes sense if your diet is heavily processed, very low in wholegrain cereals, or if a healthcare professional has advised it. It makes a good deal less sense if you already take a complete multivitamin, which almost always contains chromium — check your label before stacking.

The manufacturer also asks you to consult a doctor before use and states that the product is not suitable for pregnant and breastfeeding women, children or people on medical treatment. Requiring medical advice is unusual for a simple trace element: it is explained by the dose level, and it deserves to be followed.

Ingredients list

Bulking agent (microcrystalline cellulose), GELATINE (capsule shell), anti-caking agents (magnesium stearate, silicon dioxide), chromium picolinate. The exact composition of the shell appears on the label of the bottle you receive.

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

How do you take Chromium Picolinate?

Dose: 1 capsule. Liquid: a glass of water. Timing: with a meal, never on an empty stomach. Frequency: one dose a day, never exceeded. Duration: a review after three months, with a one-month break possible before resuming.

Taking it with a meal serves two distinct purposes. The first is comfort: on an empty stomach, a concentrated trace element can cause stomach discomfort. The second is consistency: since chromium is involved in macronutrient metabolism, taking it at the moment those macronutrients arrive is logical.

The manufacturer recommends avoiding taking it at the same time as coffee or tea and leaving an hour between the two. Tannins and caffeine can interfere with the absorption of several minerals. If your breakfast is a strong coffee, move the capsule to lunch: it is simpler than clock-watching.

One capsule a day, at a set time, never exceeded. The 100-capsule bottle covers more than three months, which corresponds exactly to the period after which the manufacturer suggests taking stock. A one-month break is then possible before resuming.

This product combines without redundancy with an omega 3 or a magnesium. It does, on the other hand, duplicate most multivitamins and the berberine formulas that already include chromium in their composition: read the labels before stacking.

Who is chromium picolinate for, and who is it not for?

It is aimed at a healthy adult whose diet is low in chromium sources, or someone a healthcare professional has advised to take a targeted supply. It is a product with a very short formula, which remains a good criterion: one ingredient, one dose, one capsule.

The manufacturer is explicit about the exclusions and its list is stricter than average: the product is for adults only, and it is not suitable for pregnant or breastfeeding women, for children, or for people on medical treatment. It asks you to seek a doctor's advice before use and to stop immediately and consult a doctor if any adverse effect occurs.

One situation calls for particular care: if you are being monitored for disturbed blood glucose or are on antidiabetic treatment, this product is not something to improvise with. The fact that a claim mentions the maintenance of normal blood glucose levels does not mean a supplement has a place alongside a course of treatment — quite the opposite, and the question belongs to your doctor.

The capsule contains gelatine: it is suitable for neither vegetarians nor vegans. The product may also contain traces of gluten, milk, eggs, fish and soya.

What not to expect from it: it is not an appetite suppressant, it is not a fat burner, and it is not a weight-loss product, whatever you may read. No weight-control claim is authorised for chromium in Europe. If that is your goal, our weight loss section and, above all, your everyday diet will do the work.

Chromium on its own or a multivitamin, which should you choose?

This is the only real question to ask yourself before buying this product, and the answer depends on what you already take.

A complete multivitamin almost always contains chromium, often at a level close to the reference value, alongside twenty other micronutrients. If you are simply looking to cover your overall intake, that is more rational, cheaper overall, and it saves you adding one more capsule to your morning routine.

Chromium on its own, at 200 µg, answers a different logic: a targeted and deliberately high supply of a single element. That only makes sense if you know precisely why you are taking it — professional advice, a diet identified as low in chromium — and not simply because the words blood glucose appear somewhere on the label.

Watch out for stacking, which is the most frequent mistake in this category: multivitamins, capsule fat burners and metabolic complexes each contain chromium. Three products taken together can add up intakes without anyone noticing. If you already take a caffeine-free fat burner or a complex, read its composition again before adding this one.

Frequently asked questions

Is 200 µg a lot?

It is five times the European nutrient reference value, which is set at 40 µg per day. It is a deliberately high dose. The manufacturer does in fact ask for medical advice before use and forbids exceeding the daily dose, which is consistent with that level of intake.

Should you take it with a meal or on an empty stomach?

With a meal. On an empty stomach, a concentrated trace element can cause stomach discomfort, and the manufacturer explicitly recommends avoiding that situation. Taking it during a meal is also more consistent with chromium's role in macronutrient metabolism.

Why avoid coffee when you take it?

Because caffeine and the tannins in tea can interfere with the absorption of several minerals. The manufacturer recommends leaving an hour between the two. In practice, the simplest thing is to move the capsule to lunch rather than slotting it between two morning coffees.

Does chromium make you lose weight?

No, and no weight-control claim is authorised for chromium in Europe. The only two permitted wordings concern normal macronutrient metabolism and the maintenance of normal blood glucose levels, in a healthy person. This is not a slimming product.

How long does a bottle last?

More than three months: 100 capsules, one a day. That is also the period after which the manufacturer suggests taking stock, before a possible one-month break. A bottle therefore corresponds exactly to one review period.

Are these capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. It is a common limitation across this range, and it is all the more regrettable given that vegetarian diets are sometimes listed among those that provide less chromium.

Can you take it alongside a multivitamin?

You can, but it is rarely useful, and it requires doing the sums. Most complete multivitamins already contain chromium. Adding two sources together without looking at the labels is the surest way to exceed, without knowing it, an intake the manufacturer specifically asks you not to exceed.

Where can you buy IO Genix's Chromium Picolinate?

The 100-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, we always ask to see what the customer is already taking before selling this one: nine times out of ten a multivitamin is already in use and the question of stacking comes before the question of buying. The rest of the category can be browsed 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'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 the IO Genix Protein Doughnut?

IO Genix Protein Doughnut is a ready-to-eat filled doughnut, sold singly. One 70 g doughnut provides 9 g of protein for 277 kcal, with 25 g of carbohydrate and 13 g of fat. There are four recipes, with different fillings — praline, speculoos, white chocolate — and the composition varies from one version to another.

What sets this product apart from a bakery doughnut comes down to the first ingredient on its list: egg white comes top, ahead of the flours. That is highly unusual for a pastry, and it is what explains the product's protein-to-calorie ratio. A whey protein concentrate rounds out the contribution.

Two other formulation choices are worth flagging: the absence of palm oil, replaced by sunflower and soya oils, and the use of maltitol as a sweetener in place of part of the sugar. The rest of the Spanish range appears in our IO Genix aisle, and the other snacks of this kind in our protein snacks aisle.

What does a Protein Doughnut contain?

The per 100 g column is calculated from the per-doughnut values published by the manufacturer.

9 g of protein for 277 kcal works out at around 13% of the product's energy: the European threshold of 12% is cleared, so the “source of protein” claim applies. For a doughnut, that is remarkable. The comparison with a bakery pastry of the same weight speaks for itself: that one generally provides 4 to 5 g, for a calorie total that is often higher.

Several rows in the table are still empty, and we are not going to fill them in. The manufacturer publishes neither the sugars content, nor the saturates content, nor the salt content, and simply states the presence of fibre without giving the amount. These are figures that must appear on the packaging: the label on the product you receive is what counts, and it is the one to read if you are counting precisely.

An honest word on what these numbers say. This doughnut is still a pastry: 277 kcal, 25 g of carbohydrate and 13 g of fat is not a light food. Its added value is real but limited to one specific point: it provides twice as much protein as a standard doughnut, without palm oil, and with part of the sugar replaced by maltitol. It is an improvement, not a transformation.

Maltitol, for its part, deserves a word of explanation. It is a polyol, that is to say a bulk sweetener. It provides fewer calories than sugar and does not raise blood glucose in the same way, but it is not calorie-free and how well it is tolerated digestively varies from person to person.

Ingredients list (white chocolate version)

EGG white, vegetable oils (sunflower, SOYA), humectant (glycerine), white chocolate cream 15% [inulin fibre, sunflower vegetable oil, MILK proteins, maize starch, rice flour, HAZELNUT paste 9%, sunflower vegetable fat, emulsifier (sunflower lecithin), natural vanilla flavouring], WHEAT flour, wholegrain oat flour, whey protein concentrate (MILK), sweetener (maltitol), raising agents (sodium bicarbonate, sodium pyrophosphate).

Contains EGGS, MILK, GLUTEN, SOYA and NUTS (hazelnut).

Careful — one allergen point to state clearly: the filling of the white chocolate version contains 9% hazelnut paste, which makes nuts a full ingredient and not a mere trace, contrary to what the manufacturer's generic wording suggests. If you are allergic to nuts, this version is strictly not recommended for you, and the label on the unit you receive is the only reference for the other recipes.

How should you eat the Protein Doughnut?

Serving: 1 doughnut of 70 g. Preparation: none, the product is ready to eat. Timing: within 30 minutes after training, or as a snack during the day. Frequency: one unit per serving, according to your eating plan. Storage: in a dry place, away from light, tightly resealed after opening.

There is nothing to prepare, and that is the whole point of the format. A doughnut in a gym bag settles the question of the post-session snack with no shaker, no water and no washing-up.

The slot where this product makes the most sense is after training. The 25 g of carbohydrate and 9 g of protein find their place there in a training day, whereas the same doughnut eaten at ten at night in front of the television is simply a pastry. It is not a question of composition, it is a question of timing.

It goes very well with a coffee or a tea, as the manufacturer suggests. Do avoid, however, stacking it with a protein shake within the same half hour: 9 g of protein plus 25 g of whey is a high protein total in a single serving, and it brings nothing extra.

On the calorie side, count it as a substantial snack: 277 kcal is more than a standard protein bar. On a day when you are watching the total, you need to make room for it rather than adding it on top.

Lastly, reseal the wrapper carefully if you do not finish the unit: this type of product dries out quickly in the open air, and its soft texture is precisely what sets it apart from a bar.

Who is the Protein Doughnut suitable for, and who is it not suitable for?

It suits anyone looking for an indulgent snack after a session, anyone who struggles to eat enough protein during the day, and those who have grown tired of protein bars. It also works very well during a bulking phase, where the 277 kcal become an asset rather than a constraint.

It is not suitable for people allergic to eggs, milk proteins, gluten, soya or nuts. These are main ingredients here and not traces: egg white at the top of the list, wheat flour, whey protein, soya oil, and hazelnut paste in the filling of the white chocolate version. It is the product in this range with the heaviest allergen list.

Nor is it suitable for vegans, or for people sensitive to polyols because of the maltitol. And if you are strictly watching your carbohydrates, 25 g per unit is a figure that counts: a drier protein snack will suit you better, over in our protein bars.

The manufacturer points out that this product is not a substitute for a balanced meal and should form part of a varied diet. It also states that it contains sugar in addition to maltitol.

What not to expect from it: it is not a slimming product, and it is not “sugar-free”. It is a pastry that is better built than average, with twice as much protein and no palm oil. If your goal is a high protein intake for a minimum of calories, a protein powder or a high-content bar is what you should turn to.

Protein doughnut or protein cookie?

Both play in the same register — the baked treat that provides protein — and they are separated not by composition but by use.

A protein cookie is generally denser, drier, and keeps better in a bag. It often provides more protein per unit. It is the better choice for the snack that spends three days in a rucksack pocket.

The doughnut is banking on the soft texture and the filling, which no cookie can offer. It is the choice of enjoyment, the one that genuinely replaces a bakery pastry rather than offering a diet version of one. It does, on the other hand, keep less well once opened.

Two other options exist depending on your constraint. If it is carbohydrate you are watching, a brownie made with almond flour comes in a great deal lower. And if you want total control over the ingredients, making your own pancakes from oat flour works out considerably cheaper — at the cost of the pan and the ten minutes that go with it.

Frequently asked questions

How much protein is there in one doughnut?

9 g in a 70 g unit, which is around 13% of the product's energy. That level clears the European threshold of 12% that allows the “source of protein” claim. A bakery pastry of the same weight generally provides half as much.

Does it contain palm oil?

No. The fat comes from sunflower and soya oils, and the manufacturer makes an explicit selling point of it in its formulation. It is a real difference from most industrially made pastries.

Does it contain nuts?

Yes in the white chocolate version, whose filling contains 9% hazelnut paste: that is an ingredient, not a trace. The other versions have different fillings. If you are allergic to nuts, you must read the label on the unit you receive.

How much sugar is there per doughnut?

The manufacturer does not publish this value, and we are not going to invent it. It does state, however, that the recipe contains sugar in addition to maltitol, a bulk sweetener. The exact content must appear on the product packaging.

What is maltitol?

It is a polyol, a bulk sweetener that replaces part of the sugar. It provides fewer calories and raises blood glucose less than sugar does, but it is not calorie-free, and how well it is tolerated digestively varies from person to person. Eating a lot of it can upset sensitive guts.

When should you eat it?

The manufacturer recommends the 30 minutes following training, and that is indeed the moment when its 25 g of carbohydrate and 9 g of protein make the most sense. As an ordinary snack during the day, it works too, bearing its 277 kcal in mind.

Is it suitable for vegetarians?

Yes for vegetarians, the protein coming from egg and milk. It is not suitable for vegans. Nor is it suitable for coeliacs: wheat flour is a main ingredient in the recipe.

Where can you buy the IO Genix Protein Doughnut?

The various 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 the product in front of which we always run through the allergen list: four recipes, four fillings, and hazelnut paste in one of them — checking is better done at the counter than at the first bite. The rest of the aisle can be browsed in our sports nutrition section.

What is IO Genix NAC600?

IO Genix NAC600 is a single-ingredient supplement. Each capsule provides 600 mg of N-acetylcysteine, and the rest of the formula comes down to the shell and an anti-caking agent. The bottle holds 60 capsules, which is two months of daily use.

N-acetylcysteine, abbreviated to NAC, is an acetylated derivative of L-cysteine, a sulphur-containing amino acid. Food supplies cysteine through animal protein, eggs, garlic and pulses. The acetylated form is more stable, which is why it is the one favoured in supplements.

Its biochemical interest rests on one precise point: cysteine is the rate-limiting amino acid in glutathione synthesis, glutathione being a tripeptide the body makes itself and one that takes part in the cellular mechanisms handling oxidative stress. Put another way, the availability of cysteine determines what the cell is able to produce. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our NAC section.

What does one NAC600 capsule contain?

600 mg per capsule is the benchmark dose for this molecule, and it fits into a single serving. That is a practical detail which matters more than it seems: many products in this category require you to swallow two or three capsules to reach the same amount. Here, one capsule in the morning and the day is taken care of.

The formula is about as short as you could imagine: the active, the shell, the anti-caking agent. No colouring, no flavouring, no added sugar, no additional complex. That is a sound selection criterion, and it lets you know exactly what you are taking and at what dose.

On the regulatory side, we should be blunt: no health claim is authorised in Europe for N-acetylcysteine or for cysteine. Not on oxidative stress, not on the body's defences, not on the airways, not on the liver. Cysteine's role as a precursor of glutathione is an established and documented fact of biochemistry; what oral supplementation actually produces in a healthy adult is another question, and one with no validated dossier at European level. So we describe the molecule and its dose, and promise nothing.

A final word on a statement we have removed from the previous version of this page: the manufacturer referred to a pharmaceutical grade raw material. That is a phrase we cannot verify and one that has no precise definition in the food supplement framework. We are not passing it on.

Ingredients list

N-acetylcysteine (600 mg per capsule), GELATINE (capsule shell), magnesium stearate (anti-caking agent). GMO-free, no artificial colouring, no added preservative.

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

How do you take NAC600?

Serving: 1 capsule. Liquid: a large glass of water. Timing: in the morning on an empty stomach, 30 minutes before breakfast, or two hours after a meal. Frequency: one serving a day, not to be exceeded. Duration: a 2 to 3 month cycle, followed by a one-month break.

The instruction to avoid protein-rich meals around the time you take it is not a whim, and it deserves an explanation. N-acetylcysteine is an amino acid derivative: it uses the same intestinal transporters as the amino acids in a protein meal, and so ends up in direct competition with them. Taken with a protein shake or a plate of meat, it is absorbed far less efficiently. First thing in the morning on an empty stomach is the window that solves the problem.

If your mornings do not lend themselves to it, the two-hours-after-a-meal rule works just as well. What matters is not taking it right alongside a protein intake.

The manufacturer also recommends drinking at least two litres of water a day during the course. That is a standard instruction with sulphur compounds, and it costs nothing to follow.

Two to three months on, one month off: a bottle of 60 capsules covers two months, so one complete short cycle. This is not a product to take all year round without a break, and the manufacturer does not intend it that way.

It combines without redundancy with a vitamin C, a coenzyme Q10 or a standardised turmeric — three products from the same family of uses that do not act on the same pathways. Introduce them one at a time, a fortnight apart. A multivitamin complex can sit alongside it too, provided you check that it does not already supply cysteine.

Who is NAC600 right for, and who is it not right for?

It is aimed at a healthy adult, athletic or not, who wants a single active properly dosed rather than a twelve-line complex. That is the main appeal of this format: one ingredient, one dose, one capsule, no ambiguity.

It is not suitable for vegetarians or vegans: the shell is gelatine. That is the most frequent limitation across this range, and for some customers it decides the purchase.

The product is for adults only and must be kept out of reach of children. The manufacturer asks you to consult a healthcare professional before use if you are pregnant, breastfeeding or on medical treatment. That last situation deserves to be taken seriously: N-acetylcysteine is a molecule also used in a medical setting, and adding it to ongoing treatment is not a decision to take on your own.

It logically fits into a routine where the diet is already solid: no single active makes up for a shaky plate, and our protein section answers a far more fundamental need. A note on tolerance: at 600 mg and on an empty stomach, mild digestive discomfort is possible in the first few days for some people. It usually settles; if it persists, the two-hours-after-a-meal rule is a comfortable alternative.

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

What not to expect from it: this is not a treatment, it is not a stimulant, and you will feel nothing when you take it — which is entirely normal for this type of molecule. Nor is it a performance or a weight-loss product. Any question relating to the airways, the liver or ongoing treatment is one for your doctor or your pharmacist, never for a capsule bought on its own.

NAC or glutathione as a supplement?

The question comes up constantly, and it has a clear answer that often comes as a surprise.

Glutathione sold directly as a supplement has a known problem: it is a tripeptide, and a swallowed tripeptide is largely cut apart by digestion before it reaches the circulation. It is a little like tipping an already-built brick into a wall: it will be knocked down at the door.

N-acetylcysteine takes the opposite route: it supplies the rate-limiting material the cell uses to make its own glutathione. That is what explains why it is widely preferred at doses which, for the same amount, cost less. That is the reasoning behind this product.

If what you need is instead a short-formula antioxidant from another family, three routes exist with us: vitamin C, the simplest and the best regulated; coenzyme Q10, which acts at mitochondrial level; and standardised turmeric. None is interchangeable with the others, and it is better to try one at a time than to stack three.

Frequently asked questions

Why take it on an empty stomach?

Because N-acetylcysteine uses the same intestinal transporters as the amino acids in a protein meal and ends up competing with them. Taken with a shake or a plate of meat, it is noticeably less well absorbed. First thing in the morning, or two hours after a meal, settles the matter.

How long does a bottle last?

Two months, at one capsule a day for 60 capsules. The manufacturer recommends cycles of two to three months followed by a one-month break: a bottle therefore covers one complete short cycle, which keeps the maths simple.

Are these capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. It is the most common limitation across this range and there is no plant-based version of this particular product.

Do you need to take breaks?

The manufacturer explicitly builds them in: one month off after two to three months of use. This is not a product for permanent use, and that alternation is part of the instructions rather than an optional precaution.

Do you feel anything?

No, and you should not expect to. It is a precursor that acts at cellular level, with no associated sensation. A product in this category that delivered a noticeable effect within the hour should arouse suspicion rather than satisfaction.

Can it be taken alongside medication?

Not without medical advice. The manufacturer explicitly asks for it, and the reason is a serious one: N-acetylcysteine is also a molecule used in a medical setting. If you are on treatment, the question is one for your doctor or your pharmacist before you buy.

Is there a taste or a smell?

The capsule masks most of it, which is welcome: N-acetylcysteine is a sulphur compound with a pronounced smell in powder form. That is in fact one of the arguments for the capsule format over powder versions of the same active.

Where can you buy IO Genix NAC600?

The 60-capsule bottle 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 are happy to sell, on one condition: that the customer accepts they will feel nothing. It is a background active, and saying so upfront heads off a good deal of disappointment ten days later. The rest of the category can be browsed in our sports nutrition section.

What is IO Genix TestoLuxe?

IO Genix TestoLuxe is a capsule complex from the Luxury range, sold in a box of 120 capsules — that is 30 days at 4 capsules a day. It brings together thirteen components, every one of them quantified to the milligram, which is rare in a category so often filled with proprietary blends.

The formula combines patented extracts — KSM-66® Ashwagandha, Primavie® Shilajit, Testofen® Fenugreek, AstraGin® and BioPerine® — with D-aspartic acid, saw palmetto, cordyceps, dimethylglycine, and four micronutrients: vitamins B3, B5, D and zinc.

One thing has to be said straight away, because it shapes this entire page: of those thirteen components, only one carries an authorised claim in Europe — zinc. We come back to this in detail below. The product sits in our IO Genix range.

What do four capsules contain?

Everything is quantified, which allows an honest comparison with any competitor. One reservation all the same: the form of vitamin B3 is not specified. At 54 mg the difference matters — at that level nicotinic acid causes the well-known facial flush, nicotinamide does not. We flag the missing detail rather than guess at it.

Here now is the central point, and we put it plainly. Zinc contributes to the maintenance of normal testosterone levels in the blood: that is a wording approved by European Regulation 432/2012, applicable from 15% of the NRV, and the 10 mg in this formula cover 100% of it. Zinc also contributes to the normal function of the immune system, to normal protein synthesis and to normal fertility. Vitamin D contributes to the maintenance of normal muscle function and normal bones, and vitamins B3 and B5 contribute to normal energy-yielding metabolism, with B3 also contributing to the reduction of tiredness and fatigue.

By contrast, no claim is authorised in Europe for D-aspartic acid, ashwagandha, shilajit, fenugreek, saw palmetto, cordyceps, dimethylglycine or the AstraGin® and BioPerine® extracts. The 1,500 mg of DAA make up the highest dose in the formula; we list it because it appears on the label, without attributing any effect to it. “Testosterone booster” is a commercial category name, not a promise — and you now know where the only statement we can stand behind comes from.

How should TestoLuxe be taken?

Dose: 4 capsules a day, never more. Fluid: a large glass of water with each serving. Timing: 2 capsules in the morning and 2 at midday, with meals — ideally 30 minutes before breakfast and 30 minutes before lunch. Frequency: two servings a day. Duration: a course of at least 30 days, with possible cycles of 8 to 12 weeks and a 2 to 4 week break between courses.

Splitting the dose in two is not fussiness: four capsules at once, on an empty stomach, sit badly with a good many people. Two in the morning and two at midday spread the load and make it easier to stick with over thirty days.

The manufacturer explicitly advises against combining it with another hormonal product. That instruction is worth following: stacking two formulas of this kind multiplies the extracts without multiplying anything else. On the other hand, if a blood test shows a deficiency in vitamin D or zinc, a dedicated supplement can make sense — but do the arithmetic, the formula already provides 100% of the NRV for each.

One last point, and it is the most honest on this page: the manufacturer itself is a reminder that sleep (7 to 8 hours), regular strength training, stress management and diet all count. Those four levers weigh infinitely more than any capsule, and no supplement replaces them.

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

The manufacturer restricts it explicitly to adult men over 18. That is the first criterion, and it is not negotiable.

The contraindications are numerous. Not for pregnant or breastfeeding women. Not recommended for people with hormonal disorders or on medical treatment. Consult a doctor before use in case of cardiovascular, liver or kidney problems. Do not exceed 4 capsules a day. And one specific point: the product is not recommended in case of allergy to plants of the Fabaceae family, fenugreek being one of them — that family also includes peanut, pea and soya.

Let us add a note of caution of our own: the presence of BioPerine® at 10 mg, a black pepper extract standardised in piperine, alters the liver metabolism of many medicines. If you are on any treatment at all, the question is one to put to your doctor or pharmacist before opening the box.

What not to expect from it: a transformation. No claim allows anyone to announce a rise in testosterone beyond the maintenance of normal levels by zinc, and that wording describes precisely a maintenance, not an increase. If you are experiencing symptoms of hormonal deficiency — persistent fatigue, reduced libido, unexplained loss of strength — the useful step is a blood test prescribed by a doctor. Not a box of capsules.

TestoLuxe or zinc on its own?

This is the most useful comparison we can make here, and it is an uncomfortable one for the product. Better to own it.

A zinc sold on its own, or a ZMA complex combining zinc, magnesium and vitamin B6, costs a fraction of the price of this product. And it carries exactly the same authorised claim: zinc contributes to the maintenance of normal testosterone levels in the blood. If that wording is what convinced you, be aware that a bottle of zinc costing a few euros holds it just as well. That is the truth, and we would rather give it to you before the purchase.

What TestoLuxe adds on top is an assembly of patented extracts — KSM-66®, Primavie®, Testofen® — that would be long and expensive to put together separately, with every dose published and a single daily routine to manage. If you were going to try ashwagandha, shilajit and fenugreek anyway, buying them together makes a case for itself. If you were only after the effect of zinc, it does not. Plants of this kind are also available separately under ashwagandha, shilajit and fenugreek.

Frequently asked questions

How long does one box last?

Thirty days. The box holds 120 capsules and the dose is 4 a day. For a cycle of 8 to 12 weeks as the manufacturer recommends, count on two to three boxes, followed by a 2 to 4 week break.

What is the only effect that can be claimed?

The one from zinc: it contributes to the maintenance of normal testosterone levels in the blood, and the 10 mg in the formula cover 100% of the NRV. No other component holds an authorised claim in Europe. We would rather say so clearly than keep things vague.

Is the product suitable for women?

No. The manufacturer restricts it explicitly to adult men over 18, and rules it out for pregnant or breastfeeding women. That restriction appears on the label and we repeat it as it stands.

Can it be taken alongside medical treatment?

Not without medical advice. The product is not recommended for people on treatment, and the presence of BioPerine® — a black pepper extract standardised in piperine — alters the metabolism of many medicines. Put the question to your doctor or pharmacist.

Can the 54 mg of vitamin B3 cause flushing?

That depends on the form used, which the manufacturer does not specify. As nicotinic acid, a flush is possible at that dose; as nicotinamide, it is not. If you notice facial redness after taking it, it is harmless and passes within half an hour.

Should breaks be taken?

Yes, the manufacturer recommends cycles of 8 to 12 weeks followed by a 2 to 4 week break. The minimum course is 30 days, that is one box: below that, there is no point.

Can it be combined with another hormonal booster?

No, the manufacturer explicitly advises against it. Stacking two formulas of this kind multiplies the extracts and the costs without guaranteeing anything, and complicates matters if an adverse effect appears. One at a time.

Where to buy IO Genix TestoLuxe?

The box of 120 capsules can be ordered from this page, and we ship throughout France and Europe. It is a complete and fully quantified formula, which makes it comparable — and that already counts for a lot in a category dominated by proprietary blends.

In Vendargues, about ten minutes from Montpellier, this is a product we talk through at length before selling it, because the expectations it raises often go beyond what the regulations allow anyone to announce. Better to know that beforehand than after.

What is IO Genix ALC1000?

IO Genix ALC1000 is a single-ingredient supplement: one vegetable capsule provides 1,000 mg of acetyl-L-carnitine, and nothing beyond the shell. The bottle holds 60 capsules, which is two months at one serving a day. The rest of the Spanish range is in our IO Genix section.

Carnitine is a molecule the body makes for itself from two amino acids, lysine and methionine, and which the diet supplies mainly through red meat. Its physiological role is well described: it carries long-chain fatty acids across the mitochondrial membrane, where they are oxidised. That is the mechanism, and it is not disputed.

Acetyl-L-carnitine is the acetylated form of that molecule. The difference is not cosmetic: adding the acetyl group changes the way it moves around the body, and this is the form that crosses the blood-brain barrier most readily. That is why it is usually the one chosen when the aim is something other than fat metabolism alone.

What does one ALC1000 capsule contain?

The manufacturer does not publish energy values for this product, and the question makes little sense for a capsule of this size.

1,000 mg per capsule is a generous dose and it is a single serving. That is what sets this product apart from most of its category: many carnitine supplements require three or four capsules a day to reach the gram, which multiplies the chances of forgetting. Here, one capsule in the morning and it is done.

The second notable point is the brevity of the formula: one active, one vegetable shell, nothing else. No bulking agent, no colouring, no declared anti-caking agent. In a category where you find fifteen-line lists, this is a label you can read in three seconds, and that is a genuine deciding factor.

We must, however, say what the law allows us to write, because it is essential with this family of products. No health claim is authorised in Europe for carnitine, in any form whatsoever. Not on fat burning, not on energy, not on performance, not on cognitive function. The mechanism of fatty acid transport is real and taught; the effect of oral supplementation in someone who is not deficient, however, has not convinced the European assessors. So we can describe the molecule and its dose; we cannot promise you anything.

One last point on wording: the manufacturer presents the product as “100% natural”. The acetyl-L-carnitine sold commercially is obtained by synthesis or by fermentation, and that phrasing strikes us as questionable. We are not repeating it. What is true and verifiable is that there is no additive in the capsule.

Ingredient list

Acetyl-L-carnitine 1,000 mg, vegetable capsule (hydroxypropyl methylcellulose). Gluten-free, lactose-free. Suitable for vegetarian and vegan diets, as synthetic carnitine is not of animal origin.

How do you take ALC1000?

Serving: 1 capsule. Liquid: a glass of water, 200 ml is enough. Timing: in the morning on an empty stomach, or before physical activity. Frequency: one serving a day. Duration: the manufacturer describes cycles of two to three months, with the option of continuous use.

Avoid taking it in the evening. The manufacturer points this out and it is the most useful piece of advice on this page: acetyl-L-carnitine can interfere with falling asleep in some users. The morning is the default slot; before training works too, provided you are not training at 21:00.

Taking it on an empty stomach is recommended in order to limit competition with the amino acids from a meal, as carnitine uses comparable transporters. It is not an absolute requirement: if an empty stomach bothers you, taking it after a light breakfast is still better than giving up.

Consistency matters more than the exact timing. The manufacturer states that the first noticeable effects, if there are any, appear after two to four weeks of continuous use. A trial of a few days allows no conclusion, in either direction.

Drink normally through the day. And be aware that this product combines without difficulty with coenzyme Q10 or with omega 3, which act on neighbouring steps of energy metabolism — with none of the three duplicating another.

Who is ALC1000 for, and who is it not for?

It suits an adult who wants to try a single active, properly dosed, without going through a combined formula in which they will never know which ingredient is doing the work. It suits vegetarians and vegans particularly well: their diet supplies very little carnitine, red meat being the main source, and that is the profile for which an extra intake makes the most sense.

The manufacturer asks that you seek the advice of a healthcare professional in the event of pregnancy, breastfeeding or ongoing medical treatment, and rules the product out in the event of hypersensitivity to any of its components. It must be kept out of reach of children.

It is not for you if you are looking for a product with an immediate effect: there is nothing to feel when you take it, and that is normal. Nor is it for you if your goal is weight loss — we come to that in the next paragraph, and it is the subject on which this category tells the most stories.

What you should not expect from it: carnitine does not melt fat away. The fact that a molecule carries fatty acids to the mitochondria does not mean that adding more speeds anything up: in someone eating a normal diet, that transport is not the limiting factor. That is precisely why no claim has been validated. Fat loss comes from a calorie deficit, and nothing else. If you buy this product thinking it will replace a deficit, you will be disappointed, and we would rather say so beforehand.

Acetyl-L-carnitine or L-carnitine tartrate?

These are the two forms found on the shelves, and they are not interchangeable.

L-carnitine tartrate is the most common form in fat burner capsules and in training drinks. It is cheaper, it dissolves well, and it is the one most often used in protocols dealing with exercise and recovery. It is the better choice if your use is strictly sporting and if you take it around your sessions.

Acetyl-L-carnitine crosses the blood-brain barrier more readily thanks to its acetyl group. It is the form chosen when the interest lies somewhere other than muscle. It costs more per gram, and it is taken as a capsule rather than a powder. It is the better choice if you want a single active, additive-free, in one daily serving.

Neither of the two has an authorised claim in Europe: on that score, they are level. The choice therefore comes down to form, dose and use, not to a promise. If your goal is to structure a calorie deficit, the weight loss section brings together all the products in that family, and the caffeine-free formulas avoid adding a stimulant to an already busy day.

Frequently asked questions

What is the difference from standard L-carnitine?

Acetyl-L-carnitine carries an additional acetyl group, which changes how it moves around the body and lets it cross the blood-brain barrier more readily. L-carnitine tartrate, more common and cheaper, is the one found in fat burners and training drinks. These are two different uses for the same family of molecules.

When should you take it?

In the morning on an empty stomach, or before physical activity. Avoid taking it in the evening: the manufacturer points out that it can affect sleep in some people. As with any active with a gradual effect, the hour matters less than the consistency.

How long does a bottle last?

Two months, at one capsule a day for 60 capsules. That matches exactly the cycles of two to three months described by the manufacturer. One bottle therefore covers a full course, with nothing left over and nothing missing.

Does it make you lose weight?

No, and no claim of that kind is authorised in Europe. Carnitine carries fatty acids to the mitochondria, but that transport is not the limiting factor in someone who is properly fed. Fat loss results from a calorie deficit. This product is no substitute for it.

Is this product suitable for vegetarians?

Yes, and it is in fact the profile for which it holds the most interest. The shell is made from hydroxypropyl methylcellulose, of plant origin, and the carnitine sold commercially is not of animal origin. And a vegetarian diet supplies very little carnitine, red meat being the main dietary source.

Can it be taken continuously?

The manufacturer indicates that it can, while also describing cycles of two to three months. In practice, one bottle corresponds to one cycle, and taking a break between two lets you check whether stopping changes anything — which remains the only honest way to assess a product with no authorised claim.

Are there any additives in the capsule?

None in the published information: one active and one vegetable shell, that is the whole list. The product is also declared gluten-free and lactose-free. In a category where the excipients often take up more room than the active, that is a concrete argument.

Where can you buy IO Genix ALC1000?

The bottle of 60 capsules 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 sell mainly to vegetarian customers, and rarely to those who come in looking for a fat burner: it is not one, and saying so avoids a disappointment. The rest of the category can be browsed in our sports nutrition section.

What is IO Genix Glucosamine Complex?

IO Genix Glucosamine Complex is a joint supplement in capsules. A four-capsule serving supplies 1,000 mg of glucosamine sulphate, 500 mg of chondroitin sulphate and 500 mg of MSM, with bromelain on top of that. The 120-capsule box covers a 30-day course.

These three actives belong to the same family of use and are almost always found together. Glucosamine and chondroitin are natural constituents of cartilage: the first is an amino sugar, the second a long carbohydrate chain that holds water in cartilage tissue. MSM, or methylsulfonylmethane, is an organic sulphur compound.

The manufacturer states the origin of each raw material, which is both useful and rare: the glucosamine is of marine origin, the chondroitin of avian origin, and the MSM is synthetic. For some customers those three pieces of information settle the purchase, and we come back to them. The rest of the Spanish range is in our IO Genix aisle, and the other products in the category in our glucosamine aisle.

What does one serving of Glucosamine Complex contain?

1,000 mg of glucosamine a day is a serious dose, clearly stated, which is not all that common in this aisle. Many joint complexes advertise a long list of ingredients without giving a single milligram, or bundle everything into a “proprietary complex” that cannot be assessed. Here, three of the four actives are quantified to the milligram.

The fourth is not, and we flag it rather than pass over it in silence: the bromelain dose is not published by the manufacturer, who refers you to the label. We are not going to invent it. It is the only missing figure on this page, but it matters, because bromelain is not a neutral ingredient.

We have to be blunt on the regulatory side, because this is the aisle where the most is written: no health claim is authorised in Europe for glucosamine, chondroitin or MSM. Not for the joints, not for cartilage, not for suppleness, not for ease of movement. They are natural constituents of cartilage — that is a fact of biology, not a promise of effect — and the European Union has approved no dossier for oral supplementation. So we describe the composition and the precautions, without announcing a result.

If your goal concerns the joints, note that one ingredient in this field does have authorised claims: vitamin D, which contributes to the maintenance of normal bones and to normal muscle function. It is a route worth taking seriously, in our vitamin D aisle, and it costs a great deal less. A properly dosed magnesium also contributes to normal muscle function.

Ingredients list

Glucosamine sulphate (CRUSTACEANS), chondroitin sulphate, methylsulfonylmethane (MSM), coating agents (GELATINE, colours: calcium carbonate and starch sodium octenyl succinate), bromelain, anti-caking agent (silicon dioxide).

Contains CRUSTACEANS. May contain traces of GLUTEN, EGGS, MILK and SOYA.

How do you take Glucosamine Complex?

Dose: 4 capsules. Liquid: a glass of water. Timing: in the morning, with breakfast. Frequency: a single serving a day, all four capsules together. Duration: a course of 30 days minimum, repeated as needed.

The four capsules are taken all at once, and that is a deliberate choice by the manufacturer. The argument is not pharmacological, it is practical: a single morning serving is infinitely easier to keep up over a month than four servings spread across the day. On a product that gives nothing in under several weeks, consistency beats theory.

Take them with the meal rather than on an empty stomach. Four capsules in an empty stomach cause digestive discomfort in some people, and the meal settles that. If swallowing four capsules in one go is a problem for you, take them one by one with a few sips of water in between.

Thirty days is the stated minimum and it is also what one box covers. This kind of product can never be judged in a week, and you need to know that before you buy: if you expect a result on day three, you will be disappointed and you will have drawn a conclusion from nothing.

The product combines without overlap with collagen, an omega 3 or a standardised turmeric, which are the usual companions in this aisle. Add them one at a time, a fortnight apart, rather than all on the same morning.

Who is Glucosamine Complex for, and who is it not for?

It is aimed at a healthy adult, a long-standing athlete or not, who wants to support a practice that is demanding on the joints: running, racquet sports, combat sports, heavy loads in the gym. It fits into an approach in which suitable physical activity remains the first lever.

The list of people affected by a contraindication is longer here than elsewhere, and it rests on an official opinion. The manufacturer repeats the recommendations issued by ANSES in 2019 concerning supplements containing glucosamine and chondroitin: they are not advised for people with asthma, people on anticoagulants, people with diabetes and those with a cardiovascular risk. This is not a token precaution, it is an alert from the national nutrivigilance system, and it deserves to be followed.

The product contains crustaceans, the glucosamine being of marine origin: it is absolutely ruled out in cases of allergy to crustaceans or seafood. The chondroitin is of avian origin and the capsules are made of gelatine: this complex is therefore suitable neither for vegetarians, nor for vegans, nor for a diet that excludes certain meats.

The manufacturer also advises against it for pregnant and breastfeeding women and asks that it be kept out of reach of children. The presence of bromelain adds a reason for caution in cases of anticoagulant treatment, and a possibility of a reaction in people allergic to pineapple or latex.

What not to expect from it: it is not a treatment, it cures nothing and it replaces no medical care. Joint pain that persists, that wakes you at night or that limits a movement is a matter for a doctor. A supplement can accompany; it does not diagnose.

Glucosamine or collagen for the joints?

The two products end up in the same basket, and it is better to understand what separates them before taking both.

Collagen is a structural protein, supplied in peptide form. It has two practical advantages over this complex: it is taken as a powder, which avoids four capsules a day, and it contains neither crustaceans nor gelatine in its standard marine or bovine versions. Like glucosamine, it has no authorised health claim in Europe for this use.

Glucosamine combined with chondroitin and MSM is the oldest and most studied approach in the aisle. It is also the one that comes with the greatest number of precautions, as the list above shows. If none of those situations applies to you, it is a coherent and clearly dosed choice.

Our position at the counter is a simple one: start with just one of the two, stick with it for thirty days, and judge after that. Stacking collagen, glucosamine, turmeric and omega 3 from day one is expensive and teaches you nothing about what works for you.

Frequently asked questions

Why four capsules at once?

Because the full daily dose — 1,000 mg of glucosamine, 500 mg of chondroitin, 500 mg of MSM — requires that volume, and because a single morning serving is far easier to keep up over a month than four spread-out servings. Take them with breakfast, never on an empty stomach.

Does this product contain crustaceans?

Yes. The glucosamine is of marine origin and the product declares crustaceans as an allergen. It is therefore absolutely ruled out in cases of allergy to crustaceans or seafood, with no possible exception.

Is it suitable for vegetarians?

No, and on three counts at once: the glucosamine is of marine origin, the chondroitin of avian origin, and the capsule shell is made of gelatine. Only the MSM, being synthetic, raises no question from that point of view.

What does ANSES say about glucosamine?

In an opinion issued in 2019, the agency advised against supplements containing glucosamine and chondroitin for people with asthma, on anticoagulants, with diabetes or presenting a cardiovascular risk. The manufacturer repeats that recommendation on its labelling, and we reproduce it here.

How long before judging?

Thirty days at the very least, which is exactly what one box covers. Nothing can be concluded in a week with this kind of product. Note what you observe in your everyday movements rather than in a vague sensation: it is the only usable benchmark.

Can it be combined with collagen?

Nothing about the composition stands in the way, as the two do not act on the same molecules. We would nonetheless advise starting with a single product and sticking with it for a full month. Two new things introduced on the same day will teach you nothing about which one suits you.

Is there a risk with an anticoagulant?

Yes, and on two counts: ANSES advises against glucosamine and chondroitin for people on anticoagulants, and the bromelain in the formula is the subject of documented interactions with those same treatments. If this applies to you, the question is settled with your doctor before you buy.

Where can you buy IO Genix Glucosamine Complex?

The 120-capsule box can be ordered from this page, and we ship throughout France and Europe. In the Vendargues shop, about ten minutes from Montpellier, this is one of the products we take the most time over: three questions — crustacean allergy, anticoagulant treatment, asthma — are usually enough to tell whether it belongs in the customer's bag. The rest of the aisle can be browsed in our sports nutrition section.

What is IO Genix Creatine Tablets?

It is creatine monohydrate in tablet form, dosed at 1,000 mg per unit, giving 3 g for the daily serving of three tablets. The manufacturer states a tub of 150 tablets, which covers 50 days at that dosage.

The composition runs to three lines: creatine monohydrate, plant-based coating agents made from hydroxypropyl methylcellulose, and an anti-caking agent consisting of magnesium salts of vegetable fatty acids. No sweetener, no colouring, no preservative. As the coating is of plant origin, the product is suitable for vegetarians and vegans — which is not a given in this category.

The whole difference from a powder comes down to the format, and that is the only subject of this page: same molecule, same daily dose, no shaker to wash. The rest of the Spanish range is in our IO Genix section.

What does a three-tablet serving contain?

* Column calculated from the values declared for three tablets. ** No NRV is established for creatine. Other components: plant-based coating agents (hydroxypropyl methylcellulose), anti-caking agent (magnesium salts of vegetable fatty acids).

The figure to remember is the 3 g of creatine a day, and there is nothing arbitrary about it. It is exactly the amount on which the health claims authorised in Europe for creatine are conditional — one of the few sports nutrition molecules to have any, and the only one in this section. This product hits the dose precisely, no more, no less.

The two authorised wordings are the following, and we reproduce them word for word: creatine increases physical performance in successive bursts of short-term, high intensity exercise — the claim applies only to a daily intake of 3 g, and to adults performing high-intensity exercise. Second wording: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 years, under the same condition of 3 g a day and combined with resistance training.

That is what makes this product different from very nearly everything else sold in a sports nutrition shop: there is a validated claim, a conditional dose, and the product meets it. On every other product page, we spend our time explaining that no claim exists. Here, one does.

One reservation about the leaflet, however. The manufacturer mentions a 5-day “priming phase” at 4 tablets a day. Let us be clear: 4 g a day is not a loading phase. The loading protocols described in the literature rely on far higher doses over five to seven days. Four grams is only one gram more than the maintenance dose, and it does not meaningfully change how fast you saturate. Stay at 3 g a day: that is the dose that carries the claim, and saturation is reached in three to four weeks in any case.

How should you take the creatine tablets?

Dose: 3 tablets, i.e. 3 g. Liquid: a glass of water per serving. Timing: with meals, or spread across the day. Frequency: one serving a day, every day. Duration: continuous use, with the manufacturer suggesting 8 to 12 weeks followed by a 2 to 4 week break if you wish.

The most important point comes down to two words: every day, rest days included. Creatine works by gradually saturating the muscle, not through an immediate effect. Skipping the days you do not train amounts to never reaching the plateau, and it is the most common mistake made with this molecule.

The timing of the serving, on the other hand, does not matter. The manufacturer suggests spreading the tablets out — one at breakfast, one before the session, one after — but you can just as well swallow them together. What counts is the daily total maintained over weeks. Pick the pattern you will not forget.

Two practical remarks. The manufacturer advises keeping fluid intake high, 2.5 to 3 litres a day: creatine increases intracellular water retention, and drinking enough is not optional. And it is a reminder not to exceed 3 g a day, which is consistent with the reference dose.

The tub of 150 tablets covers 50 days at three tablets a day. For continuous use, then, expect one and a half to two tubs a quarter.

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

It suits those who travel, move around for work or train outdoors — a tub of tablets slips into a bag, a powder does not. It also suits those who cannot stand the gritty texture of powdered creatine in a glass of water, which is a more common reason for giving up than people think. And it suits vegetarians and vegans, the coating being of plant origin.

The product is not recommended for children under 12. Pregnant and breastfeeding women as well as people on medical treatment should seek the advice of a healthcare professional before use. Traces of GLUTEN, MILK, EGGS, SOY and FISH are possible, as the product is made in a facility that uses those allergens.

It is not for you if the price per gram is your main criterion. That is the honest limitation of this format: three tablets to swallow every day cost distinctly more than 3 g of powder measured out with a scoop. You are paying for the tabletting, and it is worth knowing before you buy.

What not to expect from it: nothing immediate. Creatine is not something you feel on the first day or in the first week — it needs three to four weeks of daily use to saturate the muscle. Nor is it a weight-loss product: intracellular water retention often adds one to two kilos on the scales at the start, which is normal and has nothing to do with fat. And it replaces neither the training nor the protein in your day.

Creatine tablets or powder?

That is the only trade-off that matters here, and it is not a technical one: it is the same molecule on both sides.

Powdered creatine monohydrate is by far the cheaper per gram. Over a year of daily use, the gap with a tablet format runs into tens of euros. It also lets you adjust the dose to a tenth of a gram, and tip it into a protein shaker without a second thought. It is the rational choice if you train at home or in a gym with a settled routine — and our Creapure section brings together the powders whose raw material is identified.

The tablet format wins on one front only, but it is a real one: adherence. With a molecule whose entire effect rests on an unbroken daily serving, the best product is the one you will actually take every day, including when travelling, on holiday, or on a Sunday morning with no shaker to hand. A tub in a bag beats a powder left at home.

A final word on the other forms in the section. Creatine HCL and Kre-Alkalyn are sold at a higher price on the grounds of better solubility or stability. Fundamentally, monohydrate remains the reference form, and it is the one the claims authorised at 3 g a day apply to. Paying more for another form is only worth it if you tolerate monohydrate badly.

Frequently asked questions

Why exactly 3 g a day?

Because that is the dose on which the health claims authorised in Europe for creatine are conditional. Below it, the claim no longer applies; above it, nothing indicates any further benefit. Three 1,000 mg tablets therefore land exactly on the right value, and the manufacturer asks you not to exceed it.

Do you need a loading phase?

No, and certainly not the one described in the leaflet. The manufacturer mentions 4 tablets a day for 5 days: four grams is not a loading phase in the sense of the published protocols, which rely on far higher doses. Stay at 3 g a day; muscle saturation is reached in three to four weeks in any case.

Should you take it on rest days?

Yes, absolutely. That is in fact the most important point. Creatine works by gradual saturation, not through an immediate effect around the session. Skipping the days you do not train stops you reaching and holding the plateau, and it is the most widespread mistake with this molecule.

How long before you feel anything?

Three to four weeks of daily use at 3 g. There is nothing to feel in the first few days, and that is normal — unlike a stimulant, creatine produces no acute effect. What you should notice afterwards is one or two extra reps on your heavy sets.

Does creatine make you put on weight?

One to two kilos on the scales in the first weeks, yes, and that is water held inside the muscle cells, not fat. It is a known and expected mechanism. If that figure bothers you, be aware that it corresponds to no gain in body fat whatsoever.

Are the tablets suitable for vegans?

Yes. The coating agents are based on hydroxypropyl methylcellulose, of plant origin, and the anti-caking agent consists of magnesium salts of vegetable fatty acids. No animal gelatine goes into the composition. Traces of allergens remain possible because of the manufacturing facility.

How many tablets in a tub?

One hundred and fifty, according to the manufacturer, i.e. 50 days at three tablets a day. For continuous use, expect two tubs a quarter. That is the parameter to build into your budget before comparing with a powder, whose price per gram is structurally lower.

Where can you buy IO Genix Creatine Tablets?

The tub can be ordered from this page, and we ship throughout France and Europe. This is the creatine for people on the move: three tablets in a pocket, and the course carries on even in the week you are away from home.

At the counter in Vendargues, about ten minutes from Montpellier, we always ask the same question before recommending this format over a powder: where do you take your creatine at the weekend? When the answer is “nowhere, I forget”, the tablets are well worth the extra cost. The rest of the section can be compared in our sports nutrition range.