What you'll take away
- How to read a supplement claim through an evidence-tier lens, and the three questions to ask before buying anything
- The real protocol for vitamin D — the test to request, the D3-plus-K2 pairing, and the dose that keeps you in the optimal range
- Who actually needs omega-3, the EPA/DHA amounts that matter, and how to spot a quality fish oil from the label
- Which magnesium form to buy for sleep versus constipation versus muscle pain — and which one is just a cheap laxative
- Why creatine is in a league of its own, the 3–5g daily protocol with no loading phase, and its benefits beyond the gym
- How to use zinc and ashwagandha for specific, targeted reasons — with the cautions and quality markers that matter
- A timing guide for when to take what, and the interactions that quietly cut absorption in half
- The Tier-F "hall of shame" of useless products, and a minimum effective stack that costs 30–50 euros a month
Take a look inside
Read the opening of the protocol before you buy.
The supplement industry is a 150 billion dollar global market, and most of what it sells is either useless or actively harmful to your wallet.
There are three questions to ask before buying anything. First, do I have a measurable reason to take this — a deficiency confirmed by bloodwork, a specific symptom, or a goal I am tracking? Second, what does the highest-quality available evidence say about the dose, the form, and the expected effect size? Third, how will I know within three months whether it is working? If you cannot answer all three clearly, the supplement is probably not worth your money. The honest truth is that the basics are boring — vitamin D in winter, omega-3 if you do not eat fish, magnesium for sleep, creatine for training — and that exciting new compounds usually deliver less than they promise. Boring works. Trendy usually does not.
This is for you if…
- You've stood in the supplement aisle unsure what's worth buying and what's marketing
- You want to spend money only on what's actually backed by research
- You'd rather build a small, effective stack than a cabinet full of half-used bottles
- You're willing to test, track, and adjust rather than take everything on faith
This is not for you if…
- You want supplements to replace real food, sleep, and movement rather than support them
- You're chasing a magic compound that delivers dramatic results overnight
- You won't test or track anything — the whole approach is built on measuring what works for you
The Digi-Dossier Standard
- Format PDF, optimised for phone, tablet, laptop & print
- Interactive Fillable checklists & trackers — for the interactive fields, open in the free Adobe Acrobat Reader (best on phone & tablet)
- Languages English, German, Spanish, French — all included
- Delivery Instant download link, emailed after checkout
- Access Lifetime — re-download anytime from your account
- Payment Secure, encrypted checkout
Digital download — all sales final.
Complete your library
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€14,99 — instant access, yours forever.
