Learn
Know what you’re taking.
Plain-English guides to the ingredients we sell: what they are, how much to take, and what the research actually says. Every guide lists its sources.
Latest guide
What is TUDCA and what does it do?TUDCA (tauroursodeoxycholic acid) is a bile acid formed when ursodeoxycholic acid joins with taurine. It is studied for its role in liver cell health and in helping cells cope with protein-folding stress. Lab evidence is extensive, but human studies are small and mixed, and it is not a substitute for prescribed UDCA.2 October 2026 · Read 
EnergyShilajit benefits: what it is and how to take itShilajit is a dark resin that seeps from mountain rock, rich in fulvic acid and minerals. It has been used in Ayurveda for centuries to support vitality and energy. Small human trials suggest possible effects on men's hormone levels, but evidence is limited. Raw shilajit can contain heavy metals, so only use purified, tested products.
Focus & memorySupplements for brain fog: what helps and what to check firstBrain fog often has a cause worth checking first, such as poor sleep, menopause or low vitamin B12. Vitamin B12, B5, magnesium and zinc have authorised claims for normal mental performance or psychological function. Bacopa and lion's mane are traditionally used for memory, with mixed results in small trials.
HairPumpkin seed oil benefits: what the research says for hair and the prostatePumpkin seed oil benefits are mostly about tradition and early research. Pumpkin seed has long been used to support prostate and urinary comfort in men, and one small trial linked pumpkin seed oil to more hair in men with thinning. The evidence is promising but limited, and urinary symptoms always need a GP check first.
ImmuneOlive leaf extract benefits: what it does and what the research showsOlive leaf extract comes from the leaves of the olive tree and is rich in a plant compound called oleuropein. It is traditionally used to support immune and heart health. Small trials have studied it for blood pressure with modest, mixed results, so it is not a substitute for prescribed treatment.
Heart & circulationNattokinase benefits: what the research saysNattokinase is an enzyme from natto, a fermented soybean food, studied for its role in normal circulation. A 2023 meta-analysis of six trials found a small average fall in blood pressure, but no cholesterol benefit, and a three-year trial found no effect on artery health. It may increase bleeding risk.
EnergyNAD vs NMN: what is the difference?NAD+ is a coenzyme found in every cell and used in energy production and cell repair. NMN is a smaller molecule the body converts into NAD+. Human trials show NMN supplements can raise blood NAD+ levels, but evidence for wider benefits is limited. Research on taking NAD+ itself by mouth is even more limited.
EnergyWhat is Modern Noise? The daily drain on your energyModern Noise is Nutra Formulations' name for the everyday drag of stress, short sleep, ultra-processed food, inactivity and late-night screens. Each drain is small, but together they can leave you tired and unfocused. The answer starts with habits: regular sleep, fewer bedtime screens, real food and daily movement, with supplements as support.
EnergyMagnesium glycinate vs citrate: which should you take?Magnesium glycinate and citrate are both well-absorbed organic forms. Glycinate is usually gentler on digestion and has the more relevant sleep research, while citrate has the strongest direct absorption data but is more likely to loosen stools. Most adults need 270 to 300 mg of magnesium a day in total.
EnergyHow much magnesium glycinate should you take?Most adults need 270 to 300 mg of magnesium a day from all sources, and the NHS says 400 mg a day or less from supplements is unlikely to cause harm. Recent trials of magnesium glycinate used around 250 mg of elemental magnesium daily. Always check the label for elemental magnesium.
ImmuneLiposomal glutathione benefits: is it worth it over standard?Liposomal glutathione wraps glutathione in tiny phospholipid bubbles to help it survive digestion. Both liposomal and standard oral glutathione have raised body glutathione levels in small human trials, but no large study has compared them head to head. Liposomal may suit people who want a lower dose or a liquid, but the evidence is still early.
Gut & digestionDigestive enzymes benefits: how they work and when to take themDigestive enzymes help break food into pieces your body can absorb. The clearest benefits come from targeted enzymes: lactase improves lactose digestion in people who struggle with it, and a small trial found alpha-galactosidase reduced wind after beans. Take them with meals, and see your GP about persistent symptoms.
Sleep & calmCortisol supplements: stress, cortisol and what may helpNo supplement is proven to lower cortisol. Small trials link ashwagandha to lower stress scores and cortisol readings, but long-term safety is unclear. Magnesium and vitamin B6 have authorised claims for normal psychological function and hormonal activity. Stress habits come first, and St John's wort blends need real caution with medicines.
EnergyCoenzyme Q10 benefits: what it does and who might need itCoenzyme Q10 is a compound your body makes to help cells produce energy, and it also works as an antioxidant. Levels tend to fall with age, and statins can lower blood levels. Research on supplements for statin-related muscle aches and heart failure is mixed, so it suits some people more than others.
Sleep & calmBest sleep supplements: a natural, evidence-led guideThe best-supported natural sleep supplements are magnesium and L-theanine, though trials show only small benefits. Ashwagandha, lemon balm and hops are traditionally used for relaxation. Melatonin is prescription-only in the UK. Start with steady sleep habits, and check with your GP or pharmacist if you take medicines.
Sleep & calmWhich magnesium is best for sleep?Magnesium glycinate (bisglycinate) is the best-supported form for sleep. A 2025 trial in 155 adults with poor sleep found a small improvement in insomnia scores after four weeks, especially in people with low dietary magnesium. The effect is modest, so pair it with good sleep habits.
EnergyBest energy supplements: what works, and what to avoidThe best energy supplements are those that fill a real gap. B vitamins, iron, magnesium and vitamin C all contribute to the reduction of tiredness and fatigue, and they help most when your diet falls short. Avoid high-caffeine blends and unneeded iron, and see your GP if tiredness lasts for weeks.
Heart & circulationThe benefits of fish oil: what omega-3 research really showsThe main benefits of fish oil come from two omega-3 fats, EPA and DHA. Together they contribute to the normal function of the heart, and DHA contributes to normal brain function and vision, with a daily intake of 250 mg. Research on preventing heart disease is less clear, and oily fish remains the first choice.
HairBatana oil for hair: what it does and how to use itBatana oil comes from the nut of the American palm and has been used for generations in Honduras to nourish hair. It is rich in fatty acids and vitamin E compounds, so it can condition and soften hair. There are no clinical trials showing it regrows hair. Use it as a pre-wash treatment and patch test first.
EnergyVitamin B12 side effects, benefits and dosageVitamin B12 rarely causes side effects. The NHS says adults need about 1.5 micrograms a day and that taking 2 mg or less a day from supplements is unlikely to cause harm. Rare skin reactions have been reported, mostly with high-dose injections. Some medicines, including metformin and acid-reducing tablets, can lower B12 levels.
Free guide · worth €30.95
Sleep better in ten small changes.
Everything else works better after a good night. Join the Nutra list with your email and our sleep guide is yours free.
- A wind-down routine that fits a real evening
- Light, caffeine and timing, simply explained
- Where magnesium, theanine and other nutrients fit in
Find your protocol
Not sure where to start?
Answer six quick questions and we will point you to the protocol or product that fits your goal. No email needed.