Sports Nutrition

What is IO Genix Crealuxe Creapure®?

Crealuxe is IO Genix's premium creatine: a micronised creatine monohydrate whose raw material carries the Creapure® label, produced by AlzChem at its site in Trostberg, Bavaria. The ingredient list for the unflavoured version fits on one line — Creapure®, nothing else. The rest of the range sits in our IO Genix aisle.

Exactly what the label guarantees — origin, a dedicated production line, batch-by-batch control of synthesis by-products — is explained on our Creapure page. It is the same for every product that carries it: what sets Crealuxe apart is decided elsewhere, on packaging and particle size.

Two things are unique to it in our range. It is the only labelled creatine we stock in 250 g as well as 500 g, which lets you try it without committing to a full tub. And it is the only one available in a flavoured version, Raspberry, alongside the unflavoured one.

What does a 3 g serving of Crealuxe contain?

The label is stated for 3 g, that is 3 000 mg of Creapure® creatine monohydrate. It then spells out what most brands quietly leave unsaid: of those 3 000 mg, 2 640 mg are creatine proper, the remainder being water of crystallisation. The information is honest, and it holds true for every monohydrate.

Three grams a day is the amount underpinning the claim authorised in the European Union: creatine increases physical performance in successive bursts of short-term, high intensity exercise. We will go no further than that, as no other claim is admissible for this molecule.

Reckon on 83 servings in the 250 g tub and 166 servings in the 500 g one. That is the only calculation worth doing when comparing two creatines: the listed price divided by the real number of servings, having checked that the reference serving is the same on both sides.

How should you take Crealuxe, and which size should you choose?

The manufacturer specifies 3 g mixed into 100 ml of liquid, once a day. Watch the scoop: 3 g corresponds to three quarters of the scoop supplied, not a full one. That is the practical trap with this product, and it easily amounts to a 25 % difference over a year's consumption. A kitchen scale settles the question in a single weighing.

Timing barely matters: creatine works through gradual saturation, not through a spike in the blood. What counts is consistency, rest days included. The manufacturer sets no course length; taking it continuously is the most coherent approach.

On the loading phase, our position does not change: 20 g a day for a week only brings saturation forward by two to three weeks, without changing the final level at all. It quadruples your consumption and concentrates the digestive discomfort. Start at 3 g.

As for size: the 250 g covers roughly two and a half months, the 500 g roughly five and a half. The first is for testing a flavour or for travelling, the second is the everyday size — on a product you take daily, price per serving is what decides.

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

For adults doing resistance training or a sport built on short, repeated efforts. Since creatine is obtained by chemical synthesis, with no animal-derived material, the unflavoured version is in principle suitable for vegetarian and vegan diets.

The manufacturer advises against it for pregnant and breastfeeding women and asks for medical advice in cases of kidney disease. The label flags possible traces of nuts, peanuts, eggs, milk, sulphites, fish and soya: that list is broader than on many creatines and rules the product out if you are allergic to any of those foods. ANSES also advises against these supplements for anyone with impaired kidney or liver function, and supplementation raises serum creatinine — mention it to your doctor before a blood test.

What you should not expect from it: the label does not buy you a sporting result. At an equal dose, no data shows that a labelled creatine produces more strength than a decent monohydrate. Any medical question is for your doctor or your pharmacist.

Crealuxe or Sinob Core Creapure®?

Both carry the same label and contain the same raw material: the comparison is therefore not about quality, but about packaging and about how you measure your dose.

Sinob Core Creapure® comes in 500 g, with a scoop calibrated to 5 g and 100 servings stated. It is the better choice if you weigh more than 85 kg and are aiming straight for 5 g a day: one full scoop, no arithmetic, no half-scoop to judge by eye. Its label also carries a verifiable Creapure® licence number, which Crealuxe does not display.

Crealuxe is the better choice if you are aiming for 3 g, if you want a small size to start with, or if unflavoured powder puts you off: the Raspberry version has no equivalent at Sinob. Its ingredient list explicitly states a micronised creatine, which Sinob's does not.

Frequently asked questions

Is the scoop supplied 3 g or 4 g?

Neither: the manufacturer says to fill it three quarters of the way to get 3 g. A full scoop takes you past the label dose and makes the tub disappear faster than planned. Weigh it once, note where the level sits, and you will never need to check again.

What is in the Raspberry version?

Our labelling data only describes the unflavoured version, pared down to Creapure® alone. A flavoured powder necessarily contains a flavouring and a sweetener, but we will not publish a list we have not read. If you are keeping an eye on one sweetener in particular, ask us for the exact composition before ordering.

250 g or 500 g: which one should you take?

The 250 g lasts around 83 days at 3 g, the 500 g around 166. Take the small one to try the Raspberry or for a trip away, the large one for everyday use: the price per serving is mechanically lower there.

Why does the label state 2 640 mg alongside the 3 000 mg?

Because monohydrate is a hydrated salt: one creatine molecule bound to one water molecule. Out of 3 000 mg of powder, roughly 2 640 mg is creatine, the rest being water of crystallisation. That ratio holds for every creatine monohydrate; Crealuxe simply has the candour to put it in writing.

Does the Creapure® label make this creatine more effective?

No, and nobody should let you believe otherwise. At an equal dose, nothing shows a greater gain in strength or mass than a decent monohydrate. The label is about origin and about the control of synthesis by-products, not about performance.

Can it be mixed with anything else?

Yes, with no known problematic interaction: a shaker of protein, a bowl of cream of rice, or some beta-alanine if you are working on long sets. Just avoid leaving it dissolved for several hours, as creatine degrades slowly in a warm, damp medium.

Should you drink more while supplementing?

Drink normally. Creatine draws water into the muscle cell, which explains the slight weight gain over the first few weeks, but it imposes no particular hydration protocol. In hot weather, electrolytes are the more relevant answer.

Where can you buy IO Genix Crealuxe Creapure®?

You can order it on this page, in the size and flavour of your choice, and we ship throughout France and Europe. In our shop in Vendargues, about ten minutes from Montpellier, the Creapure® mention is checked by turning the tub over: it is the only reliable criterion. The full range is in our sports nutrition section.

Sources: EFSA for the authorised claims, ANSES for the opinion on food supplements intended for athletes. This information does not replace medical advice.

What is Applied Nutrition's Amino Fuel EAA?

Applied Nutrition Amino Fuel is a free-form amino acid powder to be mixed with water, dosed at 13 g per serving. It belongs to our EAA range: it contains the nine essential amino acids, that is, the ones the body cannot make itself and which must come from food. To these are added 2.5 g of L-glutamine, which is not an essential amino acid but is the most abundant one in muscle.

The point to grasp before anything else: these are free-form amino acids, not a protein. They are not bound to anything, they require no prior digestion, and they are drunk in a large volume of very cold water — the manufacturer advises 500 ml. That is what makes it a training drink rather than an end-of-session shake.

The ingredient list for the Fruit Burst version reads in descending order of weight: L-leucine, L-glutamine, L-valine, L-isoleucine, L-lysine, citric acid, natural flavouring, L-threonine, L-histidine, L-phenylalanine, salt, sucralose, L-methionine, natural beetroot colouring. The flavours listed: Icy Blue Raz, Fruit Salad, Fruit Burst, Candy Ice Blast and Millions Pineapple. The British brand's range can be found in our Applied Nutrition section.

What does a 13 g serving contain?

No nutrient reference value is established for amino acids: a "% NRV" column would make no sense here, and we do not show one.

The total comes to almost 11 g of amino acids in a 13 g serving, including 6 g of BCAAs in the classic 2:1:1 ratio and 8.5 g of essential amino acids. It is a well-loaded product with very few excipients: the rest is citric acid, flavouring, sucralose and colouring.

Now for the honest reading of that table, the one you will not find elsewhere. The profile is heavily weighted towards the top of the list. Leucine, isoleucine and valine on their own account for 6 of the 8.5 g of essentials. At the other end, methionine is at 50 mg and tryptophan at 100 mg — token amounts. Saying that the product contains the nine essential amino acids is accurate; implying that it supplies useful quantities of each would be far less so. It is a BCAA product with extras, rather than a complete, balanced amino acid profile.

A second labelling curiosity: the line "Protein: 0 g" when the serving contains 11 g of amino acids. This is not a mistake. Free-form amino acids are not declared as protein under European nutrition labelling, which is based on a measurement of protein nitrogen. That has a practical consequence: these 11 g do not count as protein in your macros, even though they are its building blocks.

Finally, no health claim is authorised in Europe for BCAAs, EAAs or glutamine. So we describe a composition and doses, never a promised effect on recovery or muscle mass. As the net weight of the tub does not appear in the data supplied to us, we also cannot work out the number of servings: divide the weight printed on the packaging by 13 g.

How do you take Amino Fuel?

Serving: 1 scoop of 13 g. Liquid: 500 ml of cold water. Timing: 30 minutes before the session, during training, or straight afterwards. Frequency: 1 to 3 servings a day depending on training volume. Duration: no fixed course imposed by the manufacturer.

The 500 ml is not a suggestion for comfort. A free-form amino acid powder is acidic and very concentrated in flavour: with too little water it becomes frankly aggressive, and the flavours in this range are already very pronounced. Shake vigorously until fully dissolved.

The most sensible use is during the session. You are drinking anyway, the drink supplies only 3 kcal, and you are not left with a full stomach. That is also what sets it apart from a protein shake, which nobody drinks between two sets. With 3 kcal and 0.49 g of carbohydrate, it also remains compatible with a fasting window in the calorie sense of the term.

A common-sense note on frequency: three servings a day are only worthwhile if your training volume is genuinely high and your protein intake is already covered. If it is not, the money is better spent on a tub of protein. We come back to this further down, because it is the real question.

Who is Amino Fuel for, and who is it not for?

It suits anyone who trains for a long time and wants a drink to sip during the effort without anything sitting heavily on the stomach. It also suits anyone who digests protein poorly before or during a session, and anyone who trains fasted in the morning and wants to avoid calories.

The manufacturer restricts it to adults, advises against it for pregnant and breastfeeding women, and recommends consulting a healthcare professional if you are on any medical treatment. It notes that natural variations in colour may occur — the colouring is beetroot red, whose shade is not stable. The product is declared free from added sugar, gluten and lactose.

It is not for you if your daily protein intake is not already covered. That is the essential point: free-form amino acids are only worthwhile in addition to a diet that already hits its protein target, not as a replacement for it. Nor is it for you if you are looking for a balanced amino acid profile — 50 mg of methionine does not replace what is in an egg.

What you should not expect from it: it is neither an immediate performance product nor a stimulant — it contains no caffeine. Nor is it a source of protein as far as your macros are concerned, as explained above. And it will do nothing for you if you train for thirty minutes three times a week: in that case, a decent meal after the session does the same job for far less money.

Amino Fuel or a whey isolate?

This is the decisive comparison, and it is less favourable to amino acids than is usually claimed. Let us look at the figures rather than the arguments.

A 13 g serving of Amino Fuel supplies 8.5 g of essential amino acids. A 30 g serving of whey isolate supplies around 25 g of protein, roughly half of which is essential amino acids — a comparable order of magnitude, but with a complete, balanced profile, and generally at a lower cost per serving. Add to that the fact that whey does count towards your protein total. On quantity for the money, protein wins, and that needs saying.

Whey is therefore the better default choice: if you have to pick a single product, it is that one. Free-form amino acids keep three genuinely real situations for themselves. During the effort first of all: nobody drinks a milky shake between two sets, whereas a clear 3 kcal drink goes down very easily. Fasted next, if you are set on taking in no calories. And in cases of lactose intolerance or difficulty digesting dairy protein, where a free-form amino acid powder poses no problem at all. If your interest is mainly in BCAAs, do compare with our BCAA range; and if it is glutamine you are after, a pure glutamine will cost you less per gram.

Frequently asked questions

Why does the label say 0 g of protein?

Because free-form amino acids are not counted as protein under European nutrition labelling, which is based on a measurement of protein nitrogen. It is not a manufacturer's error. Practical consequence: do not count these 11 g in your protein macros, even though they are its components.

How many BCAAs in a serving?

Exactly 6 g: 3 g of leucine, 1.5 g of isoleucine and 1.5 g of valine, that is the 2:1:1 ratio. It is a straightforward dose, leucine being the most studied amino acid of the three. Those 6 g on their own make up more than half the amino acids in the serving.

Why so little methionine and tryptophan?

50 mg of methionine and 100 mg of tryptophan are token amounts, and it is a feature of the formula you need to be aware of. The product does contain the nine essential amino acids, but overwhelmingly in the form of BCAAs. If you are after a complete, balanced profile, what you need is a complete protein, not this powder.

Can you drink it while fasting?

In the calorie sense, yes: 3 kcal and 0.49 g of carbohydrate break practically nothing. It is in fact one of the uses proposed by the manufacturer. We should point out, though, that amino acids do trigger a metabolic response, which is nothing like a plain glass of water — it is up to you to decide what you want from your fast.

Do you really need 500 ml of water?

Yes, and it is not negotiable where palatability is concerned. Free-form amino acids are acidic and concentrated, and the flavours in this range are very pronounced. In 250 ml the drink becomes aggressive and hard to finish. Use properly cold water, and shake until fully dissolved.

Can it be combined with a whey or a booster?

Yes to both, no interaction is known. The question is rather one of usefulness: if you are already taking a whey that covers your intake, adding free-form amino acids brings little. With a pre-workout booster the combination is coherent — one stimulates, the other is drunk during the effort — provided you keep an eye on the booster's total caffeine.

Which flavour should you choose?

The flavours are frankly sweet and tangy, in a confectionery register: Icy Blue Raz and Candy Ice Blast are the most distinctive, Fruit Salad and Fruit Burst the most crowd-pleasing, Millions Pineapple the most fruity. If you drink it right through a session, go for a flavour you will not find sickly by the end of 500 ml.

Where can you buy Applied Nutrition Amino Fuel EAA?

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

Amino acids are the range we sell least readily, and that is deliberate. At our Vendargues shop, about ten minutes from Montpellier, the first question we ask is how many grams of protein you get in a day. Until that figure is reached, a tub of EAAs is a comfort purchase; once it is, the product makes full sense during long sessions. The complete range can be browsed in our sports nutrition section.

What is IO Genix Iso Clear?

IO Genix Iso Clear, also sold as IsoZero Clear, is a whey protein isolate formulated to give a clear, fruity drink rather than a creamy shake. That is the principle behind clear whey: the protein stays dissolved in an acidic medium, and the result drinks like a lemonade.

The raw material is Lacprodan® Clearshake, a whey isolate from the Danish supplier Arla, which accounts for 96.82 % of the formula in the Strawberry flavour. The rest fits into five lines: flavouring, citric acid as an acidity regulator, sucralose and acesulfame K as sweeteners, azorubine as a colour, and pyridoxine hydrochloride for the vitamin B6.

The flavours available: Blueberry, Iced Peach, Piña Colada, Strawberry Mojito, Watermelon and Raspberry. The register is that of a summer drink, not a milky dessert. The product also sits in our whey isolate and IO Genix ranges.

What does a 30 g serving contain?

* Column calculated from the values declared for 30 g, as the manufacturer does not publish a per-100 g column. The figures correspond to the Strawberry flavour and may vary slightly from one flavour to another. One inconsistency worth flagging: the manufacturer declares 0.5 mg of vitamin B6 per serving and states 118 % of the NRV. Yet the European nutrient reference value for vitamin B6 is 1.4 mg: 0.5 mg represents roughly 36 % of it. We reproduce the amount exactly as declared and flag the discrepancy rather than settling it on the brand's behalf. Dietary fibre is not declared.

The figure that matters is 26 g of protein for 105 kcal. Referred back to the powder, that gives 86.6 % protein, which is the top of the range for a clear whey — many stop at around 80 %. Put another way, a 30 g serving delivers as much protein as a 33 g serving of standard whey, without the fat or the lactose.

A word on a claim doing the rounds that needs correcting: this product is not "zero sugar, zero fat". It contains 0.06 g of sugars and 0.03 g of fat per serving. These are negligible amounts over the course of a day, and the product comfortably meets the regulatory thresholds allowing the "high protein" and "low fat" statements — but zero means zero, and that is not the case here. The claims authorised for protein are precise: it contributes to a growth in muscle mass, to the maintenance of muscle mass and to the maintenance of normal bones. Vitamin B6 contributes to normal energy-yielding metabolism. There is no recovery claim for protein, contrary to what you read everywhere.

How do you prepare Iso Clear?

Serving: 30 g. Liquid: 250 ml of cold water. When: after training, or as a snack between meals. How often: 1 to 2 servings a day depending on your protein requirements. How long: no limit — it is a protein, and it can be used for as long as your diet needs it.

Method matters more here than with other products. Pour the water in first, then the powder, shake, then let the foam settle for about thirty seconds before drinking: whey proteins are surface-active and stabilise the bubbles. The more you shake, the longer the foam holds.

Two things you must never do with a clear whey. Never mix it with milk: the acidity destabilises the casein, and the mixture curdles and turns grainy. And never cook with it: a clear whey coagulates with heat and has no business in a pancake. For cooking, keep a whey concentrate. Served very cold, with crushed ice, it is noticeably better.

Who is Iso Clear for, and who is it not for?

The strongest use case is this one: you can no longer face milky shakes. Digestive heaviness, the taste of vanilla every single day, or simply a summer session after which nothing creamy will go down. A protein you do not drink is of no use to anyone, and that is exactly where this format earns its place. During a cutting phase, 105 kcal a serving is also hard to beat.

It is not suitable in several cases. The product contains MILK and may contain traces of NUTS, EGGS, FISH and SOYA. In the event of a diagnosed cow's milk protein allergy it is contraindicated: filtration removes the lactose, not the proteins. It is not recommended for children or pregnant women. The colour azorubine also carries the following mandatory statement: may have an adverse effect on activity and attention in children.

What you should not expect from it: anything more than any other protein. A clear isolate is neither better nor less well absorbed than a standard isolate, and the 26 g of protein do exactly the same job. The difference is one of comfort, not of performance. And it is not a slimming product: it helps you hold a deficit, and it is the deficit that does the work.

Iso Clear or a standard whey isolate?

Both start from the same raw material. What separates them is the formulation and the use you will make of it.

A standard whey isolate wins in three situations. You take two or three servings a day: the price per kilo of protein becomes decisive, and the standard isolate is almost always better placed. You cook with your powder: a clear whey coagulates, a standard whey does not. You want a creamy drink that keeps you going between two meals: a clear whey, by design, does not satisfy in the same way. On those three points, Iso Clear loses.

Iso Clear wins when the drink itself is the problem. Difficulty digesting milky shakes, weariness of the milky taste, the urge for a cold, tangy drink at the end of a session. It also wins on protein density: 86.6 % puts this product above the average for its category. The calculation that settles it is the same on both sides: price of the tub, divided by its weight in kilos, divided by the protein content per 100 g. Do it before you buy. All the families can be compared in the protein range.

Frequently asked questions

How many servings are there in a tub?

The net weight of the tub does not appear in the data supplied by the manufacturer, so we cannot calculate the exact number of servings. What we do know for certain: the reference serving weighs 30 g and provides 26 g of protein. Divide the weight shown on the packaging by 30 to get the count.

Can it be mixed with milk?

No. The acidity of the formula makes the casein in milk flocculate: the mixture curdles and turns grainy. Use cold water, 250 ml per 30 g serving. That is a constraint of every product in this category, not a fault of this one.

Does it contain lactose?

Very little. The filtration process removes most of the lactose and the fat, which explains the 0.36 g of carbohydrate per serving. Many people who struggle with a whey concentrate tolerate it without difficulty. Take care not to confuse this with milk protein allergy, which rules the product out.

Why does the stated vitamin B6 percentage not add up?

The manufacturer declares 0.5 mg per serving and states 118 % of the NRV, which is inconsistent with the European reference value of 1.4 mg. We flag the discrepancy rather than correcting it ourselves. In any case, vitamin B6 is not the reason to buy this product.

How do you avoid the foam?

Pour the water in before the powder, shake moderately, then let it stand for thirty seconds. Taking the metal whisk out of the shaker helps a great deal. Made in advance and left in the fridge for an hour, the drink is more pleasant and completely clear.

Can it be used in baking?

No. A clear whey coagulates when cooked and gives a rubbery texture. For pancakes, cookies or protein cakes, you need a whey concentrate or a casein from the casein range.

Does the composition change from one flavour to another?

Yes, slightly. The published values correspond to the Strawberry flavour, where the isolate accounts for 96.82 % of the formula and the protein concentration reaches 86.6 %. The manufacturer indicates a content of around 86 % depending on the flavour. The colour used also varies from one flavour to the next.

Where can you buy IO Genix Iso Clear?

The flavours can be ordered from this page, and we ship anywhere in France and Europe. With a tangy drink, flavour remains the one criterion no product page can replace: it is the kind of product you choose better by talking to someone who has drunk it.

Our shop in Vendargues, about ten minutes from Montpellier, keeps the full range in stock. If you are looking instead for an amino acid drink to sip during training, take a look at the EAA range.

What is IO Genix's Magnesium Citrate?

It is a magnesium supplement in tablet form, dosed at 375 mg of magnesium per two tablets, which is exactly 100% of the nutrient reference value. The bottle holds 60, covering 30 days at the recommended dose.

The composition fits in two lines: magnesium citrate and silicon dioxide as an anti-caking agent. No colouring, no preservative, no sweetener. It is a formula with no dressing up, and on a mineral that is rather good news: you are paying for the magnesium, not the coating.

Citrate is a salt of magnesium and citric acid. It stands apart from the other forms in this section on two counts, one good and one to be aware of: it is well absorbed, and it speeds up transit. The rest of the Spanish range can be found in our IO Genix section.

What is in a two-tablet dose?

* Column calculated from the value declared for two tablets. Other components: magnesium citrate, anti-caking agent (silicon dioxide). NRV for magnesium within the meaning of Regulation 1169/2011: 375 mg. Packaging: 60 tablets, i.e. 30 doses.

Here is a case where the figure calls for a frank explanation, because it is higher than what you usually see. 375 mg of magnesium in a single dose is 100% of the European reference value — and it is also above the 250 mg a day that EFSA sets as the safety limit for magnesium supplied by supplements. These two benchmarks do not say the same thing and are often confused: the NRV is a labelling reference, the EFSA limit a threshold of digestive tolerance.

In practice that means two things. First, a single tablet, at 187.5 mg, stays within bounds and already covers half the reference value — a perfectly sensible option, and often the right one. Second, if you take both tablets and you are also taking a multivitamin or a ZMA containing magnesium, do the sum: stacking is the real trap with this mineral.

On what magnesium does, European regulation is precise and generous: magnesium contributes to a reduction of tiredness and fatigue, to the normal functioning of the nervous system, to normal muscle function, to electrolyte balance, to normal energy-yielding metabolism, to normal psychological function, to the maintenance of normal bones and to normal protein synthesis. Those are the exact wordings, and they are enough.

A final word on what you will not see here: the weight of the citrate salt is not published, only elemental magnesium. That is the right way to do it, and it deserves credit — plenty of labels display the big salt figure in the hope that it will be mistaken for the mineral.

How do you take Magnesium Citrate?

Dose: 2 tablets, or 1 to start with. Liquid: a large glass of water. Timing: 30 minutes before bed. Frequency: once a day. Duration: a 30-day course, repeatable as needed.

Our advice, and it differs slightly from the label: start with a single tablet for a week. Citrate speeds up transit, that is its signature, and 375 mg all at once causes loose stools in some people from day one. At 187.5 mg tolerance is much better, and you can then see whether you need the second.

If you do take both tablets, split them — one at midday, one in the evening. That improves digestive tolerance more reliably than any change of form, and absorption is slightly better for it.

Three combination instructions given by the manufacturer, and they are sound. Leave two hours between this and any calcium, iron or zinc you take: these minerals compete for the same transporters. Avoid very high-fibre meals at the same time, since phytates reduce absorption. And drink enough throughout the course.

On the time of day, the manufacturer settles on the evening. That is a convenient habit rather than a necessity: magnesium has no acute effect, and what counts over thirty days is not forgetting it. Take it whenever you will remember.

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

It suits those who want a straightforward dose and a simple product, with no additives and no capsule, and those whose transit is on the slow side — the accelerating effect of citrate then becomes an advantage rather than a drawback. It also suits people who sweat a lot or who are in a prolonged calorie deficit, two situations in which intake drops.

It is not recommended in cases of severe renal insufficiency: that is the contraindication carried by the manufacturer, and it is essential. The kidney is the route by which magnesium is eliminated; when it works poorly, magnesium accumulates. If you are on medical treatment, consult a healthcare professional — magnesium notably interferes with the absorption of thyroid hormones, of certain antibiotics and of bisphosphonates taken at the same time. Traces of gluten, egg, milk, fish and soya are possible.

It is not for you if you have a sensitive gut or an already rapid transit. That is the real limit of this form, and we would rather say so before purchase than after: at 375 mg of citrate, digestive discomfort is common. In that case a bisglycinate will suit you far better.

What not to expect from it. It is not a sleeping aid: the evening dose is a habit, not a demonstrated effect, and no claim about sleep is authorised. If your problem is falling asleep, our melatonin section answers the question better. Nor is it a treatment for exercise cramps: those come down first of all to hydration and sodium losses, which our electrolytes cover. And it is not a performance product: securing an intake is not the same as moving heavier loads.

Magnesium citrate or bisglycinate?

This is the only trade-off that really matters in this section, and it is not settled on absorption — both forms are properly absorbed — but on transit and on price.

Bisglycinate is magnesium chelated to two glycine molecules. It is the best-tolerated form in the magnesium section, the one that causes the fewest loose stools, and it is the better choice if your gut is sensitive, if you have tolerated a magnesium badly in the past, or if you are planning a long course. Its drawback: the salt weighs a lot for little mineral, which means multiplying the capsules, and it costs considerably more per milligram of elemental magnesium.

Citrate, the form on this page, does exactly the opposite. It reaches 375 mg in just two tablets and costs far less. Its accelerating effect on transit is a real drawback for some and an advantage for others — if you tend towards constipation, this is the form you want, and nobody is going to say so on your behalf.

The practical advice: start with citrate, at one tablet. It is cheaper, and within a week you will know whether you tolerate it. If the answer is no, move to bisglycinate without hesitating. And if your needs also cover zinc, a ZMA brings the two minerals together in one dose, at the cost of absorption competition between them. The vitamin D section usefully rounds the whole thing out in winter.

Frequently asked questions

375 mg a day, isn't that too much?

It is 100% of the nutrient reference value, but above the 250 mg a day that EFSA sets as the limit for magnesium supplied by supplements. A single tablet, at 187.5 mg, stays under that threshold and already covers half the reference. Start there, and only add the second if you tolerate it well.

Why does citrate cause loose stools?

Because it exerts an osmotic effect in the gut: it draws water into the intestinal lumen and speeds up transit. That is not a manufacturing fault, it is a property of the form, known and predictable. It eases off if you split the dose and take the tablets during a meal.

Should it be taken on an empty stomach or with food?

The manufacturer advises an empty stomach for absorption, and avoiding very high-fibre meals. In practice, if taking it on an empty stomach gives you loose stools, take the tablets in the middle of a light meal: you will lose a little on absorption, and you will get through the thirty-day course.

How long does a bottle last?

Thirty days at two tablets a day, sixty if you take only one. The manufacturer settles on a repeatable thirty-day course; with a mineral you have to think in weeks, since no effect shows up within a few days.

Does magnesium help you sleep?

No claim of that kind is authorised, and we are not going to make one. The permitted wordings speak of normal functioning of the nervous system and normal psychological function, which is not a sedative effect. The evening dose recommended by the manufacturer is a matter of habit, not of demonstration.

Can it be combined with a multivitamin?

Yes, but do the sum first. Most multivitamins already contain 50 to 100 mg of magnesium, and many ZMAs provide 150 to 450 mg. Stacking two sources takes you easily beyond EFSA's 250 mg limit, with digestive discomfort as the only result.

Is the product suitable for vegetarians?

These are tablets, not capsules: there is therefore no gelatine shell. The composition consists only of magnesium citrate and silicon dioxide, two ingredients of non-animal origin. The manufacturer does, however, flag possible traces of egg, milk and fish linked to manufacturing.

Where to buy IO Genix Magnesium Citrate?

The 60-tablet bottle can be ordered from this page, and we ship anywhere in France and Europe. One bottle covers a full month's course, which makes it one of the simplest ways to secure a magnesium intake.

At the Vendargues counter, about ten minutes from Montpellier, the question we always ask in this section is not remotely technical: how is your transit? That is what decides between a citrate and a bisglycinate, far more than any absorption argument. The rest of the minerals can be browsed in our sports nutrition section.

What is IO Genix Probiotic Mix?

It is a supplement of live cultures in vegetable capsules, with a daily serving of two capsules. It supplies a complex of 15 strains weighing 66.6 mg, to which are added 200 mg of inulin, a fibre extracted from chicory root. The box of 60 capsules covers 30 days.

The principle combines two things: live cultures on one side, a fibre taken to go with them on the other. The full composition runs to six lines: microcrystalline cellulose as a bulking agent, inulin powder, hydroxypropyl methylcellulose for the capsule, the culture blend, magnesium stearate and silicon dioxide as anti-caking agents.

As the capsule is vegetable rather than gelatine, the formula is suitable for vegetarians and vegans. The manufacturer declares it free from artificial preservatives and colourings. The product joins our probiotic and IO Genix ranges.

What does a two-capsule serving contain?

Pack size: 60 vegetable capsules, that is 30 servings.

We have to stop squarely at the two “not disclosed” lines, because they concern what matters most. On a product based on live cultures, the figure that counts is the number of colony-forming units — the CFU — per serving, and it does not appear in the labelling data available to us. The 66.6 mg quoted refers to a weight of powder, which tells you nothing: two products of the same weight can differ by a factor of a hundred in CFU. Nor is the precise list of the fifteen strains published.

We will not fill these two gaps with figures found elsewhere. In practical terms, that means you cannot compare this product with another on what determines its value, and it is a limitation worth knowing about before buying. Read the box you receive: if the CFU figure is on it, that is the value that counts.

What can be said with confidence concerns the inulin. 200 mg of a fibre derived from chicory is a modest dose — for scale, a portion of artichoke or onion supplies several grams. Its presence here follows a formulation logic, not a nutritional one: at this dose, it does not count towards your fibre intake.

One regulatory point, and it is a clear one: no health claim has been authorised in Europe for probiotics, nor for inulin at this dose. So you will read nothing here about digestion, immunity, gut comfort or nutrient absorption. This is not excessive caution on our part: it is the state of the law, and the reason why the word “probiotic” is itself regulated. What we are describing is a composition, a dose, a format and a protocol for use.

How do you take Probiotic Mix?

Serving: 2 capsules. Liquid: a large glass of water. Timing: in the morning on an empty stomach, 30 minutes before breakfast. Frequency: one serving a day. Duration: a course of 30 days minimum, ideally 3 months.

The instruction “on an empty stomach, 30 minutes before” is the manufacturer's and follows a simple logic: the stomach is then less acidic than in the middle of digestion. Thirty minutes before breakfast is an easy slot to keep to — put the box next to the coffee machine.

Three useful adjustments, given by the manufacturer. If you have a sensitive gut, start with a single capsule for a few days before moving to two: some digestive adjustment over the first few days is normal. During a course of antibiotic treatment, leave a minimum of two to three hours between doses. And if you are travelling or radically changing your diet, it advises starting a week beforehand.

On duration, do not judge in three days. The manufacturer settles on thirty days as a minimum and three months as the target. That is consistent with the fact that no acute effect is expected, or can be claimed, on this type of product.

One last point of common sense: a diet that genuinely supplies fibre — vegetables, pulses, wholegrains from the oat flour range — will weigh more than 200 mg of inulin in a capsule. The supplement goes alongside a diet, it does not replace it.

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

It is aimed at adults, and is of particular interest to those coming off a course of antibiotics, those changing their diet or their country, and athletes with high calorie intakes. The two-capsules-in-the-morning format is easy to keep up over three months.

Two precautions really do matter. Immunocompromised people must seek medical advice before taking it: that is not a formality on a product based on live micro-organisms. Pregnant or breastfeeding women and people with an intestinal condition should also seek advice. Traces of GLUTEN, EGG, MILK, FISH and SOYA are possible.

It suits you less well if you are looking to compare doses precisely: with no CFU count and no published strain list, an honest comparison with another product is impossible. That is the real limitation of this product, and we would rather put it in writing.

What you should not expect from it: it is not a treatment, and it is not a product for which any effect can be promised. No claim is authorised, which means no European authority has validated an effect for this category. If you have persistent digestive problems, the right course is a doctor, not a box of capsules. Nor is it a performance product or a digestive aid for over-generous meals.

Probiotic Mix or digestive enzymes?

The two sit on the same shelf and yet follow different logics. Let us say it straight away: neither probiotics nor digestive enzymes have an authorised health claim in Europe. Deciding on the basis of promises therefore makes no sense, and what remains is to compare what is comparable.

Our digestive enzymes products supply enzymes — amylase, protease, lipase, lactase — intended to accompany a specific meal. They are taken at the moment of eating, as a one-off, and their use is occasional. That is what most people choose when their discomfort is linked to an identified type of meal.

Probiotic Mix follows a background logic: a daily serving on an empty stomach, over one to three months. It is a course product, not a mealtime one. If your concern is transit rather than digestion, be aware that a form such as the citrate in the magnesium range acts on that point far more directly and far more cheaply. And if you digest dairy shakes badly, the solution is often to change protein rather than to add a supplement on top. A multivitamin, for its part, plays no role in this area.

Frequently asked questions

How many CFU per serving?

The manufacturer does not publish this figure in the labelling data available to us, and we will not invent it. It is nevertheless the only value that allows two products of this type to be compared: the 66.6 mg quoted refers to a weight of powder, not to a quantity of micro-organisms. Check the box you receive.

What exactly are the 15 strains?

The detailed list does not appear in our labelling data either. We will not repeat the strain names circulating about this product without being able to verify them: on a supplement based on micro-organisms, a strain is designated by its genus, its species and its identifier, not by a general family.

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

That is what the manufacturer settles on: in the morning, 30 minutes before breakfast, the stomach being less acidic then than in the middle of digestion. It is an easy instruction to follow and it costs nothing. If it inconveniences you, consistency over three months counts for more than the exact time of the dose.

Can it be taken during a course of antibiotics?

The manufacturer asks that doses be spaced by a minimum of two to three hours. That is the usual precaution on this type of product. For anything concerning your treatment itself, the question is one for your doctor or your pharmacist, not for a product page.

Are the capsules suitable for vegans?

Yes. The shell is made of hydroxypropyl methylcellulose, of plant origin, and not of animal gelatine. The manufacturer also states a formula free from artificial preservatives and colourings. Do note, however, the possible traces of milk, egg and fish flagged on the label.

How long does a box last?

Thirty days, at two capsules a day for 60 capsules. The manufacturer settles on thirty days as a minimum and three months as a full course: so count on three boxes to see through what it recommends.

Why do you say nothing about the effects?

Because no health claim has been authorised in Europe for probiotics. Writing that this product improves digestion, immunity or gut comfort would be an offence, whatever the literature you may read elsewhere. We would rather tell you what the capsule contains and what we do not know.

Where to buy IO Genix Probiotic Mix?

The box of 60 capsules can be ordered from this page, and we ship throughout France and Europe. If you are aiming for the three-month course the manufacturer advises, take three at once: interruption is the first enemy of this type of product.

At the Vendargues shop, about ten minutes from Montpellier, this is a range where we talk more about what the label does not say than about what it displays. Looking for the “CFU” line on a box of live cultures is the most useful reflex we can pass on to a customer, and it holds for every brand on the market. The rest of the range can be browsed in our sports nutrition section.

What is IO Genix Citrulline Malate?

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

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

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

What does one serving of Citrulline Malate contain?

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

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

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

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

Ingredients list

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

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

How do you take Citrulline Malate?

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

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

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

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

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

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

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

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

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

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

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

Citrulline malate or pure L-citrulline?

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

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

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

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

Frequently asked questions

What is the citrulline to malate ratio?

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

Why only 100 to 150 ml of water?

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

Should it be taken on rest days?

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

Does it contain caffeine?

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

How many servings in a tub?

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

Can it be mixed with creatine?

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

Is it suitable for vegans?

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

Where can you buy IO Genix Citrulline Malate?

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

What is Sinob Zinc Bisglycinate?

Sinob Zinc Bisglycinate is a zinc supplement in chelated form, in a vegetable capsule. One capsule provides 25 mg of zinc bisglycinate, i.e. 250% of the nutrient reference value. The bottle holds 60 capsules, which comes to two months at one a day.

Bisglycinate is zinc bound to two molecules of glycine, the smallest of the amino acids. That bond is not cosmetic: it changes the way the mineral crosses the intestinal wall, taking the amino acid transport routes rather than the mineral ones. This is what explains its reputation for being easy on digestion.

In practical terms, it is the form that goes down best on an empty stomach. A zinc sulphate or oxide taken on an empty stomach frequently causes nausea; bisglycinate far less so. On a product meant to be taken every morning, that detail often decides whether the bottle is finished or abandoned. The rest of the German range can be browsed in our Sinob section, and the other products in the category in our zinc section.

What does one Zinc Bisglycinate capsule contain?

250% of the reference value is a high dose, and it deserves to be stated plainly rather than sold as a benefit. The upper safe limit set at European level for zinc in adults is 25 mg per day, from all sources combined — food included. This capsule sits exactly on it. Two practical consequences: one capsule a day and never two, and above all do not stack this product with a multivitamin, a ZMA or any other supplement containing zinc. Intakes add up, and with this mineral an excess is not harmless. We look at these thresholds in detail in our article on zinc bisglycinate dosage.

Why the caution? Because zinc competes with copper for intestinal absorption. A high, prolonged intake may therefore, over time, affect copper status. That is why the manufacturer provides for courses rather than permanent use, and it is a point few product pages mention.

Zinc, on the other hand, is one of the minerals best served by authorised claims, and there are a great many of them. Among the most relevant here: zinc contributes to the normal function of the immune system, to the maintenance of normal testosterone levels in the blood, to normal protein synthesis, to the protection of cells from oxidative stress, to the maintenance of normal skin, hair and nails, to normal cognitive function and to normal macronutrient metabolism. These are the official wordings of the European framework.

Be careful how you read the line “maintenance of normal testosterone levels”: maintaining is not increasing. Zinc prevents a fall caused by an insufficient intake; it does not raise a level that is already normal in someone who is not short of it. It is a nuance the bodybuilding aisle is happy to erase, and it changes everything.

A figure to check on the packaging: the label states “25 mg of zinc bisglycinate” with 250% of the reference value, which corresponds to 25 mg of elemental zinc. The wording leaves some ambiguity as to whether the 25 mg refers to the zinc itself or to the whole complex. We report the declared value without interpreting it.

Ingredients list

Zinc bisglycinate (zinc chelated with glycine), vegetable capsule (hydroxypropyl methylcellulose), anti-caking agent (vegetable magnesium stearate).

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

How do you take Zinc Bisglycinate?

Dose: 1 capsule. Liquid: a large glass of water. Timing: in the morning on an empty stomach. Frequency: one dose a day, never more. Duration: a course of 2 to 3 months, followed by a month off.

Taking it on an empty stomach is possible here, and that is the main appeal of this form. Zinc is better absorbed away from meals, but most forms then cause nausea; bisglycinate is far better tolerated. If you still feel some discomfort, take the capsule with a light breakfast: you will lose a little absorption, which is preferable to giving up on the dose altogether.

Leave two hours between this and an iron or calcium supplement. These three minerals compete for the same intestinal transporters and get in each other's way. The same goes for a meal very rich in fibre or phytates — wholemeal bread, pulses — which markedly reduces zinc absorption. Taking it in the morning on an empty stomach settles all of this at a stroke.

The two- to three-month course followed by a month off is not a commercial constraint: it follows directly from the dose. At 25 mg a day, permanent year-round use is not appropriate. The 60-capsule bottle covers exactly two months, that is, one complete short course.

Zinc combines without overlap with vitamin D or vitamin C, two nutrients that do not compete with it. Before buying, on the other hand, check that your multivitamin or your ZMA does not already provide some.

Who is Zinc Bisglycinate for, and who is it not for?

It is aimed at an adult whose diet provides little zinc: vegetarian and vegan diets first and foremost, since the best food sources are oysters, red meat and offal. The phytates in wholegrain cereals and pulses also reduce the absorption of plant-derived zinc, which widens the gap further.

It is not for you if you already take zinc elsewhere. That is the main warning on this page: between a multivitamin, a ZMA and an immunity complex, it is easy to stack three sources without noticing and to go well beyond the safe limit. Do the sums before adding this bottle to your routine.

It is not recommended for pregnant or breastfeeding women without medical advice, nor for children. If you are on medication, ask a healthcare professional for advice: zinc interacts in particular with certain antibiotics.

What not to expect from it. It does not build muscle and it does not raise the testosterone of a man whose level is normal. It does not prevent colds — no claim of that kind exists. You will feel nothing when you take it, and that is normal: a mineral produces no sensation. If you are wondering about a deficiency, a blood test prescribed by a doctor will answer more reliably than a bottle bought at random.

Bisglycinate or another form of zinc?

The zinc aisle offers at least four different forms, and the gap between them is real.

Zinc oxide is the cheapest and the most widespread in entry-level formulas. It contains a lot of zinc per gram, but it is poorly absorbed and often poorly tolerated on an empty stomach. Sulphate and gluconate do better, with digestive tolerance varying from person to person.

Bisglycinate stands out on two counts: absorption and tolerance. Chelated with an amino acid, it takes a different route in from the classic mineral salts and is taken on an empty stomach without difficulty by most people. That is what justifies its higher price, and it is a premium worth paying on a product taken every morning for two months.

When is another form the better choice? If zinc is not your main objective but one element among several, a multivitamin or a ZMA will be more than enough and will cost you less, with a distinctly more moderate dose — which, given the safe limit, is no bad thing. Our magnesium section, as it happens, applies the same chelated-form logic to another mineral.

Frequently asked questions

How much zinc per capsule?

25 mg, that is, 250% of the nutrient reference value. It is a high dose: the upper safe limit set at European level in adults is 25 mg per day, from all sources combined. One capsule a day, never two, and no stacking with another product containing zinc.

Why bisglycinate rather than another zinc?

Because it is chelated with glycine and takes the amino acid transport routes rather than the mineral ones. The result: better absorption and, above all, tolerance on an empty stomach far superior to that of oxide or sulphate, which frequently cause nausea.

Should it be taken on an empty stomach?

Yes, that is what the manufacturer intends, and this form allows it without discomfort for most people. Zinc is better absorbed away from meals, and in particular away from foods rich in fibre and phytates. If it causes any discomfort, taking it with a light breakfast is still preferable to giving up.

Can it be combined with iron or calcium?

Not at the same time. These three minerals compete for the same intestinal transporters: the manufacturer asks for two hours between them. In practice, zinc in the morning on an empty stomach and iron or calcium with the evening meal settles the question without your having to think about it.

Does zinc increase testosterone?

No. The authorised claim says that it contributes to the maintenance of normal testosterone levels in the blood. Maintaining means preventing a fall caused by an insufficient intake, not raising a level that is already normal. It is a distinction the bodybuilding aisle often erases, and it is an essential one.

How long can you take it for?

The manufacturer provides for courses of two to three months followed by a month off. At this dose, permanent use is not appropriate: a high, prolonged zinc intake can affect copper status, since the two minerals compete for absorption.

Are the capsules suitable for vegetarians?

Yes. The shell is a vegetable capsule made from hydroxypropyl methylcellulose, and the anti-caking agent is a magnesium stearate of plant origin. This is in fact the group most concerned by this product, as the best food sources of zinc are of animal origin.

Where can you buy Sinob Zinc Bisglycinate?

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, the first question we ask about this product is always the same: are you already taking a multivitamin or a ZMA? At 25 mg per capsule, the answer completely changes the advice, and many customers leave with a more modest dose. The rest of the range can be browsed in our sports nutrition selection.

What is IO Genix Arginine Kyowa?

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

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

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

What does one serving of Arginine Kyowa contain?

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

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

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

Ingredients list

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

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

How do you take Arginine Kyowa?

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

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

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

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

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

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

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

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

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

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

Arginine or citrulline: which should you choose?

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

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

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

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

Frequently asked questions

What does the Kyowa Quality designation mean?

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

Should it be taken on an empty stomach?

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

Can you exceed 3 g a day?

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

Is the taste bearable?

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

How many servings are in a tub?

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

Is it compatible with blood pressure medication?

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

Is it suitable for vegetarians?

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

Where can you buy IO Genix Arginine Kyowa?

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

What is Sinob Maltodextrin?

Sinob Maltodextrin is a neutral carbohydrate powder, with no flavouring or sweetener, made of 100% maltodextrin obtained from hydrolysed maize starch. It supplies 96 g of carbohydrate per 100 g of powder, of which less than 1 g is sugars.

Maltodextrin is produced by cutting starch into shorter chains. How far that cutting has gone is measured by an index, the dextrose equivalent, and here it is DE19. It is a technical figure that few brands publish, yet it is the decisive one: the higher the DE, the shorter the chains and the faster the absorption, but the sweeter and more osmotic the drink becomes. A DE19 sits in the middle zone, the one that stays fast without weighing on the stomach. The rest of the German range is listed in our Sinob aisle.

The net weight of the pack is not published by the manufacturer in the information available to us; the packaging you receive carries it.

What does a 30 g serving contain?

The manufacturer states a glycaemic index of around 95 and an absorption time of 15 to 30 minutes. Those values are consistent with a DE19: this is a fast carbohydrate, designed to arrive quickly, not to last.

96 g of carbohydrate for less than 1 g of sugars is the point that confuses people most. How can a powder be almost entirely carbohydrate without containing sugars? Because maltodextrin is a polymer: its chains are too long to fall within the regulatory definition of sugars, which counts only mono- and disaccharides. In glycaemic terms, on the other hand, it behaves like glucose, with an index higher than that of table sugar. That is worth knowing before presenting it as a “sugar free” product: nutritionally, it has all the metabolic effects of sugar.

The second point that counts is the complete neutrality. No flavouring, no sweetener, no additive, no preservative. That means two things in practice. First, it does not disturb the taste of any preparation, which lets you add it to a whey, a porridge or a training drink without changing anything. Second, it is very faintly sweet on the palate but stays bland on its own: drinking it in water with nothing else is a fairly thankless experience.

No health claim exists for maltodextrin, and there is nothing to expect from it beyond what it is: a supply of fast carbohydrate, clean, with no fat and no protein. It is an ingredient, not a product with an effect.

Ingredients list

Maltodextrin 100% (hydrolysed maize starch), dextrose equivalent DE19. No additive, no preservative. Plant origin. Suitable for halal, vegan, lactose free and gluten free diets. No allergen in the composition. Possible traces of GLUTEN, MILK, SOYA and EGGS from the production environment — a nuance to be aware of if you are coeliac, the formula itself being gluten free.

How do you use Maltodextrin?

Serving: 30 g per intake, 30 to 60 g a day when bulking, split into two or three intakes. Liquid: 300 to 500 ml of water. Timing: during training, straight after, or between two meals. Frequency: according to your calorie needs. Duration: no notion of a course, this is a food.

Dilute generously. That is the most important rule with a maltodextrin: too concentrated a solution is hyperosmotic, it draws water into the gut and causes cramps and diarrhoea during exercise. A concentration of 6% to 8%, that is 30 g in 400 to 500 ml, is the comfortable zone. It is precisely the mistake made by those who tip three scoops into a 500 ml shaker and are then surprised by the result.

During a long session, sip rather than swallow it in one go: the aim is to supply a steady flow of carbohydrate, not a spike. After training, on the other hand, taking it quickly does make sense and combines very well with a protein in the same shaker.

When bulking, the most effective use is not the shaker but the discreet addition: 30 g in a porridge, in a rice cream, in a fruit purée. That adds 115 kcal without adding volume or satiety, which is exactly the problem to solve when you can no longer manage to eat.

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

It suits someone bulking who cannot reach their calorie quota, an endurance athlete who needs carbohydrate during exercise, and anyone who wants to build their own training drink rather than buy a ready-made formula.

It also suits those who avoid additives: a single ingredient, nothing else, about as short as a label can be.

It does not suit you if you are in a calorie deficit or cutting: 115 kcal of fast carbohydrate per serving is exactly what you are trying to reduce. Nor does it suit you if you have blood sugar to keep an eye on — with a glycaemic index close to 95 it produces a rapid rise, and that question is one for your doctor before you buy.

A clarification on gluten: the maltodextrin here comes from maize, so it is naturally gluten free, and the manufacturer says so. It does, however, flag possible traces from the production environment. For coeliac disease, that nuance counts.

What you should not expect from it: it is not a performance product in itself. It improves nothing in someone whose glycogen stores are full, and it does not replace a meal — no protein, no fat, no micronutrients. It is pure fuel, useful when fuel is short, pointless when there is enough.

Maltodextrin, cyclodextrin or waxy maize?

The three families share the same aisle and differ in how fast they leave the stomach.

Maltodextrin is the simplest and the cheapest per gram. With a DE19 it leaves the stomach quickly and suits the great majority of uses: bulking, a moderate training drink, refuelling after exercise. Its weakness is its osmolarity: badly diluted, it weighs on the gut.

Cyclodextrin has a much higher molecular weight and a lower osmolarity, which lets it leave the stomach faster still without drawing in water. It is the better choice for long, intense sessions, for endurance sports, and for anyone with a delicate stomach during exercise. It costs considerably more.

Waxy maize sits between the two: unhydrolysed waxy maize starch, slightly more gradual to digest, often chosen for snacks around training rather than during it.

If your aim is purely a calorie one and not tied to the session, a rice flour or a complete gainer gives you more than a maltodextrin on its own, because they add protein and micronutrients that it does not have.

Frequently asked questions

What does DE19 mean?

DE stands for dextrose equivalent: it measures how far the starch has been hydrolysed. The higher the index, the shorter the chains, the faster the absorption and the more osmotic the solution becomes. DE19 corresponds to an intermediate maltodextrin, fast without being harsh on the stomach. Few brands publish this figure.

Why 96 g of carbohydrate but less than 1 g of sugars?

Because the regulations count only mono- and disaccharides as sugars. Maltodextrin is made of longer chains, which do not fall within that definition. In metabolic terms, on the other hand, it behaves like a fast carbohydrate, with a glycaemic index higher than that of table sugar.

How much should you dilute it?

30 g in 400 to 500 ml of water, that is a concentration of 6% to 8%. Beyond that, the solution becomes hyperosmotic and causes digestive trouble during exercise. It is by far the most frequent cause of bad experiences with this kind of product.

Does it contain gluten?

No, the maltodextrin here comes from maize starch, naturally gluten free, and the manufacturer says so. It does, however, flag possible traces of gluten from the production environment. For coeliac disease, that nuance is worth checking on the packaging you receive.

Can you mix it with a whey?

Yes, and that is the most common use after training. The mix alters neither the taste nor the texture of the protein, maltodextrin being neutral. Allow 30 g of maltodextrin for 30 g of protein if your aim is to rebuild your stores after an intense session.

Is it suitable while cutting?

Rarely. It is 115 kcal of fast carbohydrate per serving, with no satiety and no micronutrients, that is to say exactly what a calorie deficit is trying to reduce. The one exception is very long sessions, where an intake during exercise remains justified despite the deficit.

Does it have a taste?

Very little. The powder is faintly sweet on the palate but stays broadly neutral, with no added flavouring or sweetener. That is what makes it a good ingredient to mix in, and a fairly bland product to drink on its own in water.

Where can you buy Sinob Maltodextrin?

It 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 simplest product in the aisle and yet the one we give the most advice on: almost every problem people run into with a maltodextrin comes from too concentrated a shaker, never from the powder. The rest of the carbohydrate aisle can be browsed in our sports nutrition section.

What is Rule One 1Lytes?

Rule One 1Lytes is a sugar-free electrolyte powder to mix with water, from Rule One, an American brand. It is made up at a 5.5 g dose and drunk before, during or after a session that makes you sweat.

The formula works on three levels. Five minerals first: sodium, chloride, potassium, magnesium and calcium, supplied by sodium citrate, potassium chloride, magnesium oxide and calcium phosphate. Then three supporting ingredients — L-citrulline malate, taurine, coconut water powder and watermelon powder. Finally two vitamins, A and C, as retinyl palmitate and ascorbic acid.

The manufacturer offers 1Lytes in 165 g for 30 servings and in 220 g for 40 servings; the net weight is shown on the tub label. The flavours listed here, Blue Raspberry and Lemon Lime. The manufacturer also states that the product is third-party lab tested for banned substances — information we attribute to them, not having seen the reports.

What does one serving of 1Lytes contain?

A 5.5 g serving supplies 300 mg of sodium, 460 mg of chloride, 99 mg of potassium, 60 mg of magnesium and 50 mg of calcium, plus 1,000 mg of taurine, for 10 kcal and 1 g of carbohydrate of which 0 g sugars.

The decisive figure is the first one. Human sweat is essentially a dilute sodium chloride solution: sodium is what you lose, far ahead of everything else. It is also the mineral most consistently under-dosed in consumer products, because it gives a salty taste you do not expect from a flavoured drink. At 300 mg per serving, 1Lytes sits well above the formulas that line up eight minerals at token doses.

* Column calculated from the 5.5 g serving, as the manufacturer publishes no per-100 g values; on a powder dosed by the half-scoop it serves as a comparison benchmark, not as a portion. ** No NRV is established for sodium or for taurine. *** Salt calculated using the regulatory conversion sodium × 2.5. The energy value in kilojoules is not disclosed. Nor are the amounts of citrulline malate, vitamin A and vitamin C: that is a genuine gap in the label and we do not fill the boxes with estimates.

A direct consequence of these gaps: we repeat no claim linked to vitamins A and C, since we cannot verify that they reach the required 15% of the NRV. Magnesium does cross that threshold at 16%: magnesium contributes to electrolyte balance, to normal muscle function and to a reduction of tiredness and fatigue. Calcium and potassium stay below it, so their claims cannot be used here. Sodium has none, and neither does taurine. If what you need is magnesium day to day, our magnesium aisle is far better suited than this powder.

How do you mix and dose 1Lytes?

The manufacturer specifies one 5.5 g scoop in 240 to 350 ml of cold water, shaken and then drunk within two hours of mixing.

Three timings are suggested, with stated intervals: 15 to 30 minutes before training, in small sips every 15 to 20 minutes during the session, and immediately after. How often depends on duration and heat, not on any universal figure. No course length is given and there is no reason to set one: this product is taken according to the session, not continuously.

The manufacturer adds an instruction few brands write down, and it is a good one: on prolonged efforts, alternate with plain water rather than stacking up servings. The risk on long outings is not only drinking too little — it is also loading up needlessly.

Who is 1Lytes for, and who is it not for?

The situations where this powder genuinely earns its place are easy to spot: heat and humidity, sessions running over an hour, the “heavy sweater” profile you recognise from the white marks on your kit, training fasted or on a low-carbohydrate diet, two sessions back to back in one day. For an hour of weight training in a temperate gym, water is enough and the day's food does the rest.

The product contains tree nuts (coconut) — an allergen that the words “coconut water” often make people overlook. It is made in a facility that also handles milk, soya, eggs, tree nuts, peanuts, wheat and crustaceans. The manufacturer advises against it for pregnant and breastfeeding women without medical advice and reminds you not to exceed the stated dose. A concentrated sodium intake calls for particular caution in cases of high blood pressure, kidney failure or diuretic treatment: put the question to your doctor beforehand, not afterwards.

What not to expect from it: this is not a pre-workout, it contains no caffeine and it does not give you energy. Nor is it an endurance drink in the regulatory sense — with 1 g of carbohydrate per serving, the formula does not meet the compositional conditions that would allow a claim about endurance performance or about water absorption. Finally, an electrolyte drink makes up for neither a calorie deficit nor a lack of sleep.

1Lytes or a cyclic dextrin on a long outing?

The two products address different problems, and confusing them costs you sessions.

On a two- or three-hour effort — trail running, cycling, triathlon — what limits you first is glycogen, not sodium. That is where cyclic dextrin is the better choice: it supplies the carbohydrate, it is well tolerated digestively, and sodium and glucose share a common transporter in the gut, so the presence of carbohydrate also speeds up water absorption. Maltodextrin does the same job for less money, with a less comfortable osmolarity.

1Lytes is the better choice when carbohydrate is not the issue: a strength session at 32 degrees, fasted training, a two-session day, a cutting phase with restricted salt. It is also the logical partner to a cyclic dextrin on a long event, since carbohydrate powders are generally low in sodium. Nothing stops you mixing the two in the same bottle. For a simply flavoured drink outside training, look instead at the Bolero sugar-free drinks.

Frequently asked questions

How many servings are there in a tub of 1Lytes?

Thirty 5.5 g servings in the 165 g size, forty in the 220 g size. At one serving per sweaty session, that covers one to two months depending on how you train. The net weight of the item you order is printed on the tub label.

How much water should a serving be mixed with?

From 240 to 350 ml of cold water, depending on the concentration you can tolerate. Diluting towards the upper end softens the salty taste and brings the drink closer to a concentration that sits comfortably in the stomach. Drink it within two hours of mixing.

Is 1Lytes an isotonic drink?

No, and the distinction has practical consequences. An isotonic drink in the regulatory sense combines carbohydrate and electrolytes in defined proportions — from 80 to 350 kcal per litre, of which at least 75% comes from carbohydrate. At 10 kcal per serving, 1Lytes does not fall into that category. It is a mineral powder, not a complete sports drink.

How much potassium does a serving supply?

99 mg, or around 5% of the nutrient reference value, which is 2,000 mg a day. That is not much, and it is consistent: sweat contains far less potassium than sodium, and the day's fruit and vegetables supply a great deal more. Do not count on this powder to cover a potassium requirement.

Can you drink it every day?

That is not what it is for. The logic of the product is to make up for real losses: with no sweaty session there is nothing to make up for, and a normal diet supplies sodium in abundance. Keep it for hot days, long sessions and back-to-back training. On ordinary days, water is enough.

Does it contain caffeine or sugar?

Neither. There is no caffeine in the formula: this is not a pre-workout. And the label shows 0 g of sugars for 1 g of carbohydrate per serving, the sweetener being sucralose. It can therefore be drunk in the evening with no effect on sleep, which is not the case with a booster.

What allergens does 1Lytes contain?

It contains tree nuts, in the form of coconut water powder — a point often missed, because coconut water does not spontaneously suggest an allergen. The production site also handles milk, soya, eggs, peanuts, wheat and crustaceans, hence a risk of traces.

Can it be mixed with a protein or with amino acids?

Yes, with no known interaction. Mixing it with a carbohydrate powder even makes sense on long efforts. With a protein, the acidity of the mix can change the texture depending on the formula used: try it on a half serving before committing a whole bottle. The citrulline in 1Lytes is not quantified, so bear that in mind if you already take some separately.

Where can you buy Rule One 1Lytes?

This page lets you order the flavours, and we ship throughout France and Europe. In the Languedoc climate the question is not a theoretical one: between June and September, the losses on an outing around Montpellier are nothing like those of a session in an air-conditioned gym. In our Vendargues shop, about ten minutes from Montpellier, we compare labels on the only line that really counts, the milligrams of sodium per made-up serving. The rest of the range is in our sports nutrition aisle.

What is the Oat King bar by LSP Nutrition?

Oat King is an oat-flake bar in a distinctly more generous format than the aisle average. Each bar weighs 95 g, contains at least 42% oat flakes and provides 393 to 448 kcal depending on the flavour. The manufacturer states that the bars are made by hand, using traditional methods.

This is not a protein bar, and that is the first thing to understand before buying. A protein bar is built around an isolate, with 20 g of protein for 200 kcal. Here the logic is the opposite: oats are the first ingredient, the bar is dense in carbohydrate, and it exists to supply energy over time rather than to cover a protein intake.

The flavours in the catalogue: Big Tasty Chocolate, Chocolat Caramel, Chocolate Coconut, Carrot Cake, Apricot Yogurt, Red Fruits Yogurt, Super Banana, Cherry Almond, Maple Walnut, Peanut Butter and Lemon Poppy, the last of these being the vegan version. The rest of the brand can be browsed in our LSP Sports aisle, and the other snack formats in our protein bars aisle.

What does an Oat King bar contain?

95 g and up to 448 kcal: that is the figure to keep in mind, and it changes how the product is used entirely. A typical bar on this aisle weighs 55 to 65 g for 200 to 230 kcal. Here you are at double that, which is to say the equivalent of a light meal. That is neither a flaw nor a virtue in itself: it is simply a product made for long efforts, not for filling the 16:00 slump.

42% oat flakes is a high proportion, and you can feel it as you chew. The texture is that of a dense cereal bar, not a soft coating around a protein dough. That is why it stays with you better than most of its competitors, and also why it needs to be eaten with water within reach.

We should flag what we do not have: the manufacturer does not publish the nutritional breakdown — protein, carbohydrate, fat, fibre, salt — for each flavour. We will not fill those boxes with approximate values, all the more so as the composition varies appreciably from one flavour to another. The full table appears on the wrapper of the bar you receive, and that is the only reliable source if you count your intake precisely.

In regulatory terms there is nothing to claim, and that is perfectly fine: no health claim is authorised for oats in the area of energy or endurance. Complex carbohydrates act as fuel for exercise, which is basic physiology. Be wary of phrases such as “sustained energy with no blood-sugar spike” that turn up all over this aisle: those are slogans, not authorised claims.

Ingredients list

The full ingredients list is not disclosed by the manufacturer in the data available to us, and it varies with the flavour. It appears on the wrapper of the bar you receive. What we do know: oat flakes account for at least 42% of the recipe and are its first ingredient.

May contain traces of PEANUTS, SOYA and NUTS. Some flavours also contain nuts or peanuts as an ingredient in their own right — that is the case with the Peanut Butter, Cherry Almond and Maple Walnut versions. Oats are among the gluten-containing cereals as defined by European regulation: this product is therefore not suitable for anyone with coeliac disease.

How do you eat the Oat King bar?

Portion: 1 bar, or half a bar as a snack. Drink: a large glass of water, as the bar is dense. Timing: 30 to 60 minutes before exercise, during a long activity, or straight after the session. Frequency: one bar a day is plenty. Duration: there is no notion of a course here, it is a food.

Its best use is long outdoor effort. A bike ride, a hike, a trail run, a day's skiing: this format exists for exactly that. 400 kcal in a jacket pocket, eaten on the move and not melting the way a chocolate bar does, is hard to match.

Before a gym session, reckon on half a bar and 30 to 60 minutes instead. A whole 95 g bar swallowed just before lifting is heavy to digest, and the oats do not help. Cut it in two and keep the rest for afterwards.

During a long effort, eat it in pieces and drink. This is a dry, dense bar; without water it goes down badly and gives that blocked-up feeling cyclists know well. Spread it over thirty minutes rather than swallowing it in one go.

Finally, keep it away from heat: dry and at room temperature. In a southern summer, a bar left in a car turns sticky and holds together far less well. If what you are after is a protein-oriented snack instead, our protein snack aisle answers a different need.

Who is the Oat King bar for, and who is it not for?

It suits someone who does an endurance sport, who is out for long stretches, or who struggles to meet their calorie needs across the day. It also works as a stopgap breakfast: 95 g of oats and dried fruit beats a croissant eaten standing up.

It is not suitable for anyone with coeliac disease, oats being one of the gluten-containing cereals as defined by the regulation. Nor is it suitable in cases of allergy to peanuts, soya or nuts: traces are possible across the whole range, and some flavours contain them outright.

It is poorly suited to a low-calorie diet. At 393-448 kcal a unit, one bar represents a significant share of a day in deficit. This is not a cutting product, and selling it as one would be dishonest. If your goal is weight loss, our weight loss aisle brings together products designed for that.

What not to expect from it. It is not a protein source: it does contain some, naturally present in the oats, but in modest and undisclosed amounts. It does not build muscle, does not improve performance by itself and does not replace a proper meal. What it provides is easily portable energy — and on that ground it is excellent.

Oat bar or protein bar?

This is the real choice facing anyone buying from this aisle, and it depends only on what you are looking for.

A protein bar is made for protein intake: around 20 g for 200 to 230 kcal, in a format half the size. It is the right product after a weights session, or as a snack when you need to hit a protein target without sending the calories through the roof. Our protein bars aisle covers those references.

The oat bar is made for energy: plenty of carbohydrate, enough mass to fill you up, and it holds up well in a pocket. For a long effort it wins hands down — a protein bar over three hours on a bike will not give you the fuel you need, whatever its protein content.

And if your need is purely for carbohydrate, to be prepared at home rather than carried with you, an oat flour or a rice cream works out far cheaper per gram. You pay for the bar's format, not for its composition — worth knowing.

Frequently asked questions

How many calories are in one bar?

From 393 to 448 kcal depending on the flavour, for a 95 g bar. That is roughly double a classic protein bar, which puts it closer to a light meal. It is deliberate: the bar is designed for long efforts, not for filling a small gap.

Which flavours are available?

In the catalogue: Big Tasty Chocolate, Chocolat Caramel, Chocolate Coconut, Carrot Cake, Apricot Yogurt, Red Fruits Yogurt, Super Banana, Cherry Almond, Maple Walnut, Peanut Butter and Lemon Poppy. The last of these is the vegan version of the range.

Does the bar contain gluten?

Yes. Oats, which account for at least 42% of the recipe, are one of the gluten-containing cereals as defined by European regulation. This product is therefore not suitable for anyone with coeliac disease or gluten intolerance.

What is the protein content?

The manufacturer does not disclose the full nutritional breakdown, and it varies with the flavour. We are not going to invent it. Bear in mind that this is not a protein bar: the protein it does contain comes from the oats and the dried fruit, in modest amounts.

Is it suitable before a weights session?

Half a bar, 30 to 60 minutes beforehand, yes. A whole bar right before you start will be heavy to digest: 95 g of dense oats is a lot to carry. For a long outdoor outing, on the other hand, the whole bar makes complete sense.

Is there a vegan version?

Yes, the Lemon Poppy flavour. The other flavours in the range are vegetarian, several of them containing dairy, notably the yogurt-based versions. Check the wrapper of the flavour you choose.

How should it be stored?

Dry and at room temperature, with the wrapper closed again if you do not finish it. Avoid leaving it in a car in full sun: the heat softens the binders and the bar holds together far less well. Check the best-before date before eating.

Where can you buy the Oat King bar by LSP Nutrition?

The bar can be ordered individually from this page, in the available flavours, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the bar we put into the hands of cyclists and hikers: on the back-country roads, a 95 g bar does more for your outing than a sugary gel. The rest of our selection can be browsed in the sports nutrition aisle.

What is IO Genix Enzymes Digestives?

IO Genix Enzymes Digestives is a tablet supplement combining three contributions. One tablet contains 100 mg of DigeZyme complex, 50 mg of papain and 50 mg of bromelain. The bottle holds 60 tablets, which is two months at one tablet a day.

Digestive enzymes are proteins that cut the molecules in food into fragments small enough to be absorbed. The body produces them itself, in saliva, the stomach, the pancreas and the intestine. A supplement does not add a new function: it provides occasional reinforcement, at the time of a given meal.

The formula combines two different origins, and that is what characterises it. The DigeZyme complex brings together five enzymes of microbial origin — amylase, protease, lactase, lipase and cellulase — which cover carbohydrates, protein, lactose, fat and fibre respectively. Papain, extracted from papaya, and bromelain, extracted from pineapple, are two plant enzymes that act on protein. The rest of the Spanish range can be found in our IO Genix section, and the other products in the category in our digestive enzymes section.

What does one Enzymes Digestives tablet contain?

100 mg of multi-enzyme complex is still a small quantity, and that needs saying. What counts for an enzyme is in any case not its mass in milligrams but its activity, expressed in international units — FCC, DU or HUT units depending on the enzyme. Those activity values are not published by the manufacturer for this product, and we are not going to invent them. It is the most important missing figure on this page.

That absence has a direct regulatory consequence. Only one claim is authorised in Europe in this family: the one covering lactase and the improvement of lactose digestion in individuals who have difficulty digesting lactose. It is subject to a minimum activity condition per portion, expressed in units. Since the breakdown of the complex and its activity are not published, we cannot verify that the threshold is met, and we will therefore not repeat that claim. No other digestive claim exists for papain, bromelain, amylase, protease, lipase or cellulase.

The previous version of this page announced a reduction in bloating, an improvement in protein assimilation and support for lactose tolerance. None of those formulations is authorised as they stand, and they have been removed. What we can describe, on the other hand, is what each enzyme does biochemically and in which situations use makes sense.

The composition finally has one real advantage, often missing from this category: the enzymes are of microbial and plant origin, never animal. The product is therefore suitable for vegetarians, which is not the case for many enzyme supplements derived from pig pancreas.

Ingredients list

Maltodextrin (bulking agent), DigeZyme complex (amylase, protease, lactase, lipase, cellulase), papain (enzyme extracted from papaya), bromelain (enzyme extracted from pineapple).

May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA. Enzymes of microbial and plant origin, with no artificial preservative.

How do you take Enzymes Digestives?

Dose: 1 tablet. Liquid: a large glass of water. Timing: at the start of the main meal, the largest of the day. Frequency: one serving a day, not to be exceeded. Duration: a course of at least two months according to the manufacturer, which is exactly what one bottle covers.

“At the start of the meal” is not an approximation, it is the condition for it to work. An enzyme acts on the food present in the digestive tract: if you take it on an empty stomach, it has nothing to cut up; if you take it an hour after the meal, digestion is already well under way. The right moment is the first mouthful, or just before.

The choice of meal matters as much as the timing. One tablet a day means you have to choose: keep it for the meal that gives you trouble, generally the largest, the fattiest, or the one containing the most dairy products. A tablet with a salad is of no use.

Do not take them on an empty stomach, and do not exceed the daily dose. The manufacturer mentions a possible split serving for very large meals, but the limit of one tablet a day remains the one printed on the packaging: that is the one that takes precedence.

Two months is the period a bottle covers and the one the manufacturer suggests. In practice, many people use this type of product occasionally, on difficult meals, rather than as a continuous course — that is a perfectly legitimate use, and often a more economical one.

One practical precaution to finish: if you also take activated charcoal, leave at least two hours between the two. Charcoal binds molecules indiscriminately, including the enzymes you have just swallowed.

Who are these enzymes for, and who are they not for?

They are aimed at an adult who can identify discomfort after certain specific meals: a very rich meal, a late dinner, an indulgence, or a plate containing a lot of dairy products. They also have their place with people on a bulking plan, whose daily food volume is well above average and sometimes becomes a burden.

Two points to watch are worth knowing before you buy, and they concern the two plant enzymes. Bromelain and papain are active proteases: interactions are described with anticoagulant and antiplatelet treatments, so medical advice is needed if you take any. In addition, people allergic to pineapple, papaya or latex may react to these two ingredients — cross-allergies between latex and exotic fruits are documented.

The manufacturer does not recommend the product for pregnant and breastfeeding women without medical advice, asks people on medical treatment to consult a healthcare professional, and reminds you to keep it out of the reach of children. The product may contain traces of gluten, eggs, milk, fish and soya.

What not to expect from it: this is not a treatment, and it is not an answer to entrenched digestive problems. Pain, a lastingly disturbed transit or a severe intolerance are a matter for a doctor, who will make a diagnosis where a supplement merely accompanies. Nor is it a product that would make your protein “better absorbed” to the point of changing your results: protein digestion already works very well in a healthy person.

Digestive enzymes or a change of protein?

That is the real question to ask yourself if your discomfort appears mainly after a shake, and it is the advice we give most often over the counter.

If the bloating consistently follows your protein powder, the most likely cause is not a lack of enzymes but the lactose in a concentrate whey. In that case, switching to a whey isolate, whose lactose content is very low, or to a clear whey settles the problem at its root, and for good. A daily tablet treats the symptom; changing powder removes the cause.

Enzymes keep all their value in a different situation: when the discomfort comes from full and varied meals, and not from an identifiable product. There, no change of powder will settle anything, and reinforcement at mealtime makes sense.

Finally, if your discomfort sets in over time and does not depend on a particular meal, the answer is neither one nor the other: it is rather towards probiotics, which work over several weeks, that you should turn — and towards a doctor if the discomfort persists.

Frequently asked questions

Should they be taken before or during the meal?

At the very start of the meal, or just before. An enzyme acts on the food present in the digestive tract: taken on an empty stomach it has nothing to do, taken an hour after the meal it arrives too late. The first mouthful is the right marker.

How many tablets a day?

Just one, and that is the daily dose set by the manufacturer. So choose the meal you place it on: the largest, the fattiest, or the one containing the most dairy products. Exceeding that dose is not provided for.

Does this product help digest lactose?

The complex does contain lactase, the enzyme in question. But the only claim authorised in Europe on this point requires a minimum activity expressed in units, which the manufacturer does not publish for this formula. So we cannot state it. In cases of proven intolerance, a product whose lactase activity is quantified is a safer choice.

Is it suitable for vegetarians?

Yes. The enzymes in the complex are of microbial origin, papain comes from papaya and bromelain from pineapple. None is of animal origin, which clearly sets this product apart from enzyme supplements derived from animal pancreas.

Is there a risk with anticoagulant treatment?

Bromelain and papain are proteases for which interactions with anticoagulants and antiplatelet agents are described. If you are on such a treatment, the question goes to your doctor or your pharmacist before any purchase, and not after.

Can you be allergic to this product?

It is possible for people allergic to pineapple, papaya or latex, because of documented cross-allergies between latex and certain exotic fruits. If that applies to you, this product is not for you, whatever the dose.

How long does a bottle last?

Exactly two months: 60 tablets, one a day. That is also the length of course the manufacturer suggests. Many customers, however, use it occasionally, on difficult meals, in which case a bottle obviously lasts a good deal longer.

Where can you buy IO Genix Enzymes Digestives?

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, we always start by asking after which meal the discomfort appears: when the answer is “after my shake”, we rarely sell this bottle and we advise changing protein instead. The rest of the section can be browsed in our sports nutrition range.

What is IO Genix ZMA B6?

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

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

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

What does one capsule contain?

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

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

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

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

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

How do you take ZMA B6?

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

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

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

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

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

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

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

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

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

ZMA, or magnesium and zinc separately?

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

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

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

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

Frequently asked questions

Why a single capsule when most ZMAs call for three?

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

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

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

Does ZMA help you sleep?

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

Are the capsules suitable for vegetarians?

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

How long does a bottle last?

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

Can it be combined with other supplements?

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

Why magnesium citrate rather than a bisglycinate?

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

Where can you buy IO Genix ZMA B6?

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

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

What is IO Genix 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 Sinob Core L-Arginine AAKG?

Sinob Core AAKG is a powdered amino acid for mixing with liquid, sold in a 300 g tub, which works out at 30 servings of 10 g. Its only ingredient is L-arginine alpha-ketoglutarate, a salt in which arginine is bound to alpha-ketoglutarate, an intermediate of the Krebs cycle. No sweeteners, no flavourings, no colourings, no preservatives: the powder is unadulterated and so is its taste.

The product belongs to our L-arginine range. Sinob is a German brand whose line-up we stock in the Sinob range. The formulation contains no ingredients of animal origin and the manufacturer declares no allergens.

What does a serving of Core AAKG contain?

A 10 g serving provides 10 g of L-arginine alpha-ketoglutarate, of which 6.567 g is L-arginine and 3.433 g is alpha-ketoglutarate. Expressed per 100 g, that comes to 65.67 g of arginine.

This is the only figure that matters when comparing two products, and it is rarely put front and centre. “10 g of AAKG” is not “10 g of arginine”: a third of the powder's weight is alpha-ketoglutarate. Set against an arginine HCl, whose arginine share is higher, the comparison has to be made gram of arginine against gram of arginine, price included.

One clarification is called for here: other contents are quoted for this product, notably a figure of 53.5%. We stand by the 65.67% given in our labelling data, and we are flagging the discrepancy rather than quietly passing over it. If in doubt, the value printed on the tub you receive is the one that counts.

A final point of context: arginine carries no authorised health claim in Europe. What we are describing, then, is a formulation, a dose and a format, not an expected effect. The full nutritional breakdown is set out in the tabs on this page.

How do you take Sinob Core AAKG?

The recommended dose is 10 g per day, that is one level scoop, mixed into 200 ml of water or juice and shaken for around thirty seconds in a shaker. Drink immediately after preparing.

The manufacturer settles on one serving a day, in the morning on an empty stomach, or 30 minutes before training on session days. Do not exceed 10 g per day: that is the limit stated on the label. As for duration, it advises cycling 8 weeks of use followed by 2 weeks off. The 30-serving tub therefore covers a month of daily use, or roughly two and a half months if you take it only on training days.

Two practical remarks. The taste is frankly sour and bitter — that is the trade-off of an unflavoured powder; citrus juice makes it far more drinkable than a plain glass of water. And 10 g of an amino acid on an empty stomach does not suit every stomach: nausea, bloating or loose stools should prompt you to cut back or stop. A decent shaker is not a luxury, since the powder dissolves poorly when stirred with a spoon.

Who is Core AAKG for, and who is it not for?

The product is intended for adults. It is suitable for vegetarian and vegan diets, as its formulation contains no ingredients of animal origin, and the manufacturer declares no gluten, no lactose and no soya.

It is not suitable for women who are pregnant or breastfeeding. The manufacturer contraindicates it in people who have had a myocardial infarction: this statement appears explicitly on the label and should be taken seriously. It also advises against using it in cases of recurrent herpes, as arginine may encourage outbreaks — this is the most frequently asked question about this amino acid, and the answer here is no. Keep out of reach of children under 3. If you are undergoing medical treatment, seek advice from a healthcare professional before use.

What you should not expect from it: since no health claim is authorised for arginine, this product promises nothing regarding circulation, performance or recovery, and we are not going to write otherwise. Nor is it a strength product: on that front, creatine monohydrate is better established and costs less per day.

Core AAKG or citrulline?

This is the decisive comparison, and it starts with this product's own billing, which highlights superior absorption. The implicit comparison is with L-arginine hydrochloride, the most widespread form. It is not documented by any health authority, and we will not be repeating the multipliers — “three times more”, “ten times more” — commonly read about this type of formula: those figures have no verifiable source.

More importantly, the fundamental issue lies elsewhere. The limiting factor for orally taken arginine is not the salt chosen but a substantial first-pass effect: a significant share is broken down by arginase in the gut and the liver before it reaches the circulation. Switching salts does not remove that mechanism. L-citrulline, by contrast, largely escapes it and is then converted into arginine in the kidney: taken orally, citrulline raises plasma arginine more effectively than arginine itself, whatever its form. That is established, and it does not work in AAKG's favour.

Citrulline is therefore the better choice in the most common use case: a serving before the session. It is generally better tolerated digestively at an equivalent dose, and its taste, though sour, remains more palatable. It is also what you will find in most of the complete pre-workouts in the range, which have largely swapped it in for arginine.

Core AAKG keeps two situations for itself. The first: you want a single-ingredient product, with no sweetener or flavouring, so you can build your own pre-workout and set each dose yourself. The second: you are specifically after the alpha-ketoglutarate intake, which citrulline does not provide. Outside those two cases, citrulline is the more rational choice, and we would rather say so than sell at all costs the very product page you are reading.

Frequently asked questions

How much arginine is there really in a 10 g serving?

6.567 g of arginine and 3.433 g of alpha-ketoglutarate, which is 65.67% arginine. That is the figure to remember when comparing with another product: a label stating “10 g of AAKG” is not stating 10 g of arginine, and the real price difference is worked out per gram of arginine, not per gram of powder.

Can you take it if you have herpes?

The manufacturer advises against it in cases of recurrent herpes, as arginine may encourage outbreaks. This is the precaution most often looked up about this amino acid, and it appears explicitly on the label. If it applies to you, this product is not for you; speak to your doctor or your pharmacist about it.

What does the powder taste like, and how do you make it drinkable?

Sour and bitter, with nothing to mask it since the formula contains neither flavouring nor sweetener. A 200 ml citrus juice goes down far better than still water, and the acidity of the juice works with that of the powder. Shake for thirty seconds in a shaker: stirred with a spoon, it dissolves badly.

How long does the 300 g tub last?

Thirty days with daily use, or roughly two and a half months if you keep it for training days at three sessions a week. With the 8-week cycling the manufacturer advises, one tub does not cover a full cycle under daily use.

Should it be taken on an empty stomach or with a meal?

The manufacturer settles on the morning on an empty stomach or 30 minutes before the session. A protein-rich meal eaten just before puts other amino acids in competition for intestinal transport. If 10 g on an empty stomach makes you feel nauseous, taking it becomes uncomfortable: better then to reduce the dose than to press on.

Can it be combined with citrulline or with a pre-workout?

There is nothing against it, but the benefit is limited: both target the same pathway, and citrulline does it better orally. If you are already taking a complete pre-workout, check its formulation before adding this product, as most already contain several grams of citrulline. Stacking is no substitute for dosing.

Does the product contain additives or allergens?

No. The only ingredient is L-arginine alpha-ketoglutarate, with no sweetener, flavouring, colouring or preservative, and the manufacturer declares no allergens. That is this line's main selling point: a single-component powder whose dosing is entirely under your control.

Where can you buy Sinob Core L-Arginine AAKG?

You can order it on this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is typically the product on which we take the time to ask the question before selling: for most pre-session uses, citrulline remains the best value for money, and it is better to hear that over the counter than after buying. All our amino acids can be found in our sports nutrition range.

What is Sinob Hydro Creat?

This is creatine hydrochloride in capsules, dosed at 1,000 mg per unit. The reference serving is three capsules, i.e. 3,000 mg, and the 150-capsule bottle covers 50 servings. Made in Germany.

Creatine HCL is creatine combined with hydrochloric acid, which makes it far more soluble in water than the monohydrate form. That is the only genuinely established difference between the two: the active molecule is still creatine, and creatine alone is what European regulation recognises.

The rest of the composition comes down to four lines: a gelatine shell, microcrystalline cellulose, magnesium salts of fatty acids as an anti-caking agent, and three shell colourings. As the capsule is made of gelatine, the product is suitable for neither vegetarians nor vegans. The product joins our creatine HCL and Sinob sections.

What does a three-capsule serving contain?

No NRV is established for creatine. Pack size: 150 capsules, i.e. 50 servings of three. The manufacturer declares no major allergen.

Three grams a day is precisely the threshold that unlocks the only claim authorised in Europe: creatine increases physical performance in successive bursts of short-term, high intensity exercise. That wording targets repeated explosive effort — strength sets, sprints — and not endurance. It is the only statement we will use.

We now need to deal honestly with what is said about the HCL form. Its greater solubility in water is a chemical fact; on the other hand, we have no ANSES or EFSA source establishing that it produces a better result than a creatine monohydrate, nor that it avoids bloating, nor that it acts within fifteen minutes. Those assertions circulate about this type of product; they cannot be repeated, and the European claim covers creatine with no distinction of form.

One clarification that weighs on the arithmetic: the word “HCL” refers to the whole salt, hydrochloric acid included. Three grams of creatine HCL therefore do not quite supply three grams of creatine, and the manufacturer does not publish the pure creatine share. It is the same trap as with any amino acid salt, and it is better to know it before comparing two labels.

How should you take Hydro Creat?

Serving: 3 capsules, i.e. 3,000 mg. Liquid: a large glass of water. Timing: 25 to 30 minutes before the session, preferably on an empty stomach. Frequency: the manufacturer settles on training days only. Duration: optional cycling of 8 to 12 weeks followed by 2 to 4 weeks off.

Here we have to depart from the label, and we do so with an explanation. The manufacturer recommends taking it on training days only; the European claim, for its part, assumes 3 g of creatine per day. Creatine's effect rests on the gradual saturation of the muscle, which takes several weeks of regular intake. Taking it three or four times a week will not saturate the stores. If you want the benefit recognised by the regulations, take your three capsules every day, session or no session. The bottle will then last 50 days, not several months.

The manufacturer also advertises “effects felt within 15 minutes”. That is not how creatine works, as its action goes through the build-up of muscle stores over several weeks. We will not repeat that assertion.

One instruction to follow, though: drink at least 2 litres of water a day throughout the period of use. Creatine draws water into the muscle cell, and an insufficient fluid intake is the leading reported cause of discomfort.

No loading phase is necessary — that is correct, and it is equally true of creatine powder. The product combines without difficulty with a whey or with amino acids.

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

It suits adults doing short, intense efforts, and particularly those who genuinely tolerated creatine monohydrate powder badly. The capsule format removes the gritty taste and travels easily.

The manufacturer advises against it for pregnant and breastfeeding women as well as for the under-18s, and asks that it be kept out of reach of children under 3. If you are on any medication, consult a healthcare professional before use. Store in a cool, dry place away from light.

It is suitable for neither vegetarians nor vegans — the shell is made of gelatine — which is doubly unfortunate, as meat is the main dietary source of creatine. It also contains azorubine (E122) as a shell colouring, which requires the regulatory statement: may have an adverse effect on activity and attention in children.

What you should not expect from it: an immediate effect. Creatine is not a stimulant and is not felt on the first serving, whatever its form. Nor is it a weight-loss product or an endurance supplement: the authorised claim targets very intense, short effort.

Creatine HCL or creatine monohydrate?

This is the only question that matters on this page, and we are going to answer it even though the answer does not push you to buy.

Creatine monohydrate is by far the best-documented form, and the European claim applies to it in exactly the same way, at 3 g per day. It costs a fraction of the price per gram and is taken by the spoonful. The Creapure section carries the products whose raw material is traceable. If you have never tried creatine, start there: it is the best value in the catalogue, across every category.

The HCL form has two concrete advantages, and they are not negligible. The first is the capsule format: no taste, no scoop, an identical dose from one day to the next. The second concerns those who have genuinely felt digestive discomfort with monohydrate — it does happen, even if it is less common than is claimed — and for whom switching salt is worth a try.

Kre-Alkalyn creatine falls under exactly the same logic: a variant offered as better tolerated, with no official validation of superiority. Between the three, choose on format and on your real tolerance, not on label arguments. For mass gain, creatine combines without difficulty with the rest of your supplements.

Frequently asked questions

Should you take it on rest days?

Yes, in our view, even though the manufacturer settles on training days only. The European claim assumes 3 g of creatine per day, and muscle saturation requires regular intake over several weeks. Taking it only around sessions will not fill the stores: that is the most common mistake with this supplement.

Is creatine HCL superior to monohydrate?

It is more soluble in water, which is a chemical fact. On the other hand, we have no ANSES or EFSA source establishing a better result, and the European claim covers creatine with no distinction of form. What genuinely changes here is the capsule format and the price.

How long does a bottle last?

Fifty servings of three capsules. If you follow the label and take it only on training days, that represents about three months at four sessions a week. Taken daily, which is what we advise, count on fifty days.

Do you feel anything from the very first serving?

No. The manufacturer advertises effects within fifteen minutes; that is not how creatine works, as its action rests on muscle stores built up over several weeks. Do not judge this product before a month of daily use.

Are the capsules suitable for vegetarians?

No, the shell is gelatine of animal origin. That is particularly a shame, as meat is the main dietary source of creatine and vegetarians therefore have the lowest intakes. A creatine powder is then the right choice.

Is 3 g of creatine HCL the same as 3 g of creatine?

No, not exactly: the stated weight is that of the whole salt, hydrochloric acid included. The manufacturer does not publish the pure creatine share. It is the same trap as with all amino acid salts, and it is something to factor in when you compare two labels.

Should you take it on an empty stomach?

The manufacturer advises it, 25 to 30 minutes before the session. In practice, timing is secondary with creatine: what matters is not forgetting it. Take your three capsules at whatever slot you will remember every day, including the days you do not train.

Where can you buy Sinob Hydro Creat?

The 150-capsule bottle can be ordered from this page, and we ship throughout France and Europe. It is a generous format: even taken daily, it covers more than seven weeks.

At the Vendargues shop, about ten minutes from Montpellier, this is the product in front of which we ask the simplest question in the range: have you already tried creatine powder, and did it really bother you? If the answer is no, monohydrate remains unbeatable. If it is yes, this capsule has every reason to be there. The rest of the range can be compared 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 Nutriting nuMove?

Nutriting nuMove is a joint complex in tablet form, intended for adults. A daily intake of four tablets provides 800 mg of N-acetylglucosamine, 600 mg of dry devil's claw extract, 285.24 mg of bamboo extract and 200 mg of chondroitin sulphate. The 120-tablet tub therefore covers exactly thirty days.

Four active ingredients, four dosages stated to the milligram: this is what sets the formula apart from most complexes in this category, where you often find a list of ten plants without a single quantity being given. Here you know what you are swallowing, and you can compare it line by line with another product. The manufacturer states that it is made in France, with no titanium dioxide, no colouring and no animal gelatine.

The most useful distinctive feature lies in the form of glucosamine used. Nutriting has chosen N-acetylglucosamine, obtained by fermentation of maize glucose, rather than the classic glucosamine sulphate extracted from shellfish shells. For anyone with a shellfish allergy, this distinction is not a technical detail: it decides the purchase. The rest of the range can be browsed in our Nutriting category, and the other joint formulas in our glucosamine category.

What does one dose of nuMove contain?

800 mg of N-acetylglucosamine a day is a straightforward dose for this form. Many joint complexes on the market state less, or state nothing at all and simply refer to a “patented complex” whose composition remains opaque. Chondroitin at 200 mg, on the other hand, is a supporting dose rather than a headline one: the published protocols on this molecule generally work at higher levels, and it is more honest to say so than to suggest otherwise.

Devil's claw at 600 mg of dry extract is the most heavily dosed active in the formula after glucosamine. It is a southern African root, traditionally used, whose dry extract concentrates the harpagosides. The manufacturer does not publish a harpagoside content for this product — that is a figure we do not have, and we would rather write it down than borrow a number found elsewhere.

On the regulatory side, we need to be blunt, because this is the category where you read the most illegal promises: no health claim is authorised in Europe for glucosamine, chondroitin or devil's claw. Not for cartilage, not for suppleness, not for freedom of movement. The dossiers submitted were unsuccessful. So we describe four ingredients and their exact quantities, without announcing any outcome. If a website promises you repaired joints, it is operating outside the legal framework.

Bamboo extract completes the formula for its natural silicon content. Here too, the manufacturer gives no standardisation figure, and no claim exists for this ingredient. The remaining components are there for tablet manufacture: acacia gum fibre, magnesium carbonate, organic olive oil, and a hydroxypropyl methylcellulose coating.

List of ingredients

N-acetylglucosamine (NAG), acacia gum fibre, dry devil's claw extract (Harpagophytum procumbens), magnesium carbonate, bamboo extract, chondroitin sulphate from FISH cartilage, organic olive oil. Coating: hydroxypropyl methylcellulose, microcrystalline cellulose, stearic acid.

Allergen: FISH, from the chondroitin. Gluten-free, lactose-free, soya-free, GMO-free, nanoparticle-free, with no titanium dioxide, no colouring and not irradiated. The formula contains no ingredient of land-animal origin and is therefore suitable for a pescatarian diet, but not for a vegan one.

How should nuMove be taken?

Dose: 4 tablets a day. Liquid: a glass of water. Timing: with meals. Frequency: a single intake, or two intakes of two tablets in the morning and at midday, or morning and evening. Duration: 2 to 3 months minimum, repeatable; the product can be taken all year round.

Four tablets is a lot to swallow in one go for some people: split the dose. Two in the morning and two in the evening goes down more easily, and it changes nothing about the daily amount. This is the question we are asked most often about joint complexes in tablet form, and the answer is always the same: spread them out, the body does not know the difference.

Taking them with a meal is not a matter of convenience. It limits the stomach discomfort that devil's claw can cause, as it has a reputation for being somewhat bitter and for not suiting an empty stomach in sensitive people.

As for duration, do not judge too soon. Two to three months: that is the timeframe set by the manufacturer, and it is consistent with this type of formula. A week will tell you nothing, and the 120-tablet tub covers precisely one month — so allow two to three tubs for a first full course. This formula combines without overlap with an omega 3 or a curcumin, which rest on different foundations and do not provide the same ingredients.

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

It is aimed at an adult who wants to try a joint complex where every dosage is stated, rather than an anonymous plant blend. It is of particular interest to people with a shellfish allergy, since the glucosamine here is of plant origin through fermentation, which is rare in this category.

The contraindications are clear-cut. The product must not be used by pregnant or breastfeeding women. It must not be taken alongside anticoagulant treatment, because of a possible interaction with glucosamine — this precaution comes from the manufacturer itself and it must be taken seriously. It is for adults only.

The allergen is a genuine issue here: the chondroitin comes from fish cartilage. If you are allergic to fish, this product is not for you, whatever the plant origin of the glucosamine. And for the same reason, it is not suitable for a vegan diet, contrary to what the words “vegan NAG” might suggest if read in isolation.

What you should not expect from it. None of these four ingredients has an authorised claim in Europe. This supplement cures nothing, repairs no cartilage and replaces no treatment. Joint pain that persists, that wakes you at night, that makes a joint swell or that follows an injury is a matter for a doctor, not for a tub of tablets. It is a baseline product, taken in full knowledge of the facts, and nothing more.

nuMove or collagen?

This is the most frequent comparison over the counter, and the two products do not play the same role at all.

Collagen is a protein, taken at doses that bear no comparison: we are talking about several grams a day, against a few hundred milligrams here. It is taken as a powder, often in a drink, and it fits easily into a morning routine. Our collagen category brings these products together. As with glucosamine, no joint claim is authorised for collagen in Europe: the difference is therefore not in the promise, it is in the nature of the product and in the format.

nuMove follows a different logic: a formula of four targeted ingredients, in tablets, swallowed in a few seconds with meals. If your constraint is practical — no shaker, no powder to measure out, a tub in your desk drawer — it wins hands down. If you already take a protein powder every morning, adding a collagen to the same glass is easier to keep up over time.

A third case comes up often: if your discomfort is clearly linked to training and load, the first lever is neither one nor the other, it is programming and sleep. A magnesium, which does contribute to normal muscle function, will sometimes be more relevant than a joint complex — and it does have authorised claims behind it.

Frequently asked questions

What is the difference between N-acetylglucosamine and glucosamine sulphate?

The origin and the chemical form. Glucosamine sulphate is extracted from shellfish shells; the N-acetylglucosamine used here is obtained by fermentation of maize glucose. For someone with a shellfish allergy, only the latter is an option. The dosages are not interchangeable from one form to the other.

Is the product suitable for vegans?

No. The glucosamine is indeed of plant origin, but the chondroitin comes from fish cartilage. The formula is suitable for a pescatarian diet, since it contains no ingredient of land-animal origin, but not for a vegan diet.

Can it be taken with an anticoagulant?

No, the manufacturer explicitly advises against it because of a possible interaction with glucosamine. If you are on anticoagulant treatment, do not start this course and speak to your doctor or pharmacist before buying anything.

Do the four tablets have to be taken all at once?

That is not compulsory. You can split them, two in the morning and two at midday, or two in the morning and two in the evening. The daily dose stays the same. Take them with a meal rather than on an empty stomach, as devil's claw is better tolerated that way.

How long should it be taken for?

Two to three months at least, according to the manufacturer. The 120-tablet tub covers one month at four tablets a day, so you should allow two to three tubs for a first course. Judging after a fortnight makes no sense with this type of formula.

Is the devil's claw standardised for harpagosides?

The manufacturer does not publish this standardisation for the product. We therefore cannot give you the harpagoside content, and we would rather flag that than borrow a figure from another product. The stated dosage refers to the dry extract: 600 mg a day.

Does this supplement relieve joint pain?

We cannot claim that, and nobody can do so legally: no health claim is authorised in Europe for these ingredients. Pain that persists, that wakes you at night or that makes a joint swell should be seen by a doctor, not treated with a food supplement.

Where can you buy Nutriting nuMove?

The 120-tablet tub can be ordered from this page, and we ship throughout France and Europe. At our Vendargues shop, about ten minutes from Montpellier, this is the product we reach for when a customer tells us they are allergic to shellfish — in this category, the options then become very few indeed. We do, however, systematically check two things before recommending it: that there is no anticoagulant treatment, and that there is no fish allergy. The rest of our selection can be browsed in the sports nutrition category.