Melatonin has become one of the most popular supplements in Spain for improving sleep. But many people don't know how much to take or when to take it. In this article, we explain everything about the correct melatonin dosage, what it's used for, and the best time to take it. What is melatonin and what is it used for? Melatonin is a hormone naturally produced by the brain's pineal gland. Its main function is to regulate the sleep-wake cycle, also known as the circadian rhythm. When it gets dark, the body increases its production; when there is light, it reduces it. This natural mechanism tells us it's time to rest. However, many modern factors alter this production: prolonged use of...

Ashwagandha has been used in Ayurvedic medicine for over 3,000 years and is now one of the most sought-after supplements in Spain. It's not a passing fad: science supports what ancient peoples already intuited. If stress, fatigue, or insomnia are part of your daily life, keep reading because ashwagandha could be exactly what you need. What is ashwagandha and why is it called an adaptogen? Ashwagandha (Withania somnifera) is a plant native to India and North Africa. It is classified as an adaptogen, a term describing plants capable of helping the body adapt to stress—physical, mental, or emotional—without disrupting the body's normal functions. Unlike stimulants, adaptogens do not overexcite the nervous system. Instead, they modulate the hypothalamic-pituitary-adrenal (HPA) axis, responsible...

More and more people in Spain are turning to vitamin supplements to cover deficiencies that a daily diet cannot always satisfy. The current pace of life, stress, processed foods, and lack of sun exposure mean that many Spaniards suffer from key nutrient deficiencies. In this article, we explain which vitamin supplements are most necessary in Spain, how to choose them well, and when is the best time to take them. Why take vitamin supplements in Spain? Spain has one of the best climates in Europe, but that doesn't protect us from nutritional deficiencies. Recent studies indicate that more than 40% of the Spanish population has insufficient levels of vitamin D, despite the sun. The main reason is that we spend...

Discover the best supplements for menopause: isoflavones, magnesium, calcium, vitamin D, and sage. Complete guide with scientific evidence to alleviate hot flashes, improve sleep, and protect bones.

Which vitamins should a woman take after 40? After the age of 40, women's bodies experience hormonal and metabolic changes that increase the need for certain nutrients. Although a balanced diet remains the foundation of health, it is difficult to obtain all necessary micronutrients solely from food. Therefore, knowing which vitamins to take as a woman over 40 can make a real difference in your energy, bones, mood, and overall well-being. In this guide, you will find the most important supplements for women over 40, explained clearly and practically. 1. Vitamin D — The sunshine vitamin many women lack Vitamin D deficiency is, by far, the most common deficiency in women over 40 in Spain and across Europe. This vitamin...

The essential role of magnesium, zinc and vitamin D When we think about strong bones, calcium is often the first thing that comes to mind. And yes, it's true: calcium is a fundamental mineral for our bones and teeth. But what many don't know is that: 💡 Calcium doesn't work alone. If we don't have enough magnesium , zinc , and vitamin D , our bodies won't absorb or use them properly. In fact, taking calcium without its “allies” can even be counterproductive. Let's look at why these nutrients work best together —and how to achieve the right balance. 🪸 What coral reefs teach us about calcium Did you know that coral reefs are made of calcium? Tiny coral polyps...

Do names like ashwagandha, eleutherococcus, maca, or red ginseng ring a bell? They all have one thing in common: they're adaptogenic plants that help your body better cope with stress, fatigue, and everyday imbalances. Although each has its own unique characteristics, their goal is the same: to boost your vitality and help you feel better . 🌿 Korean Ginseng (Panax Ginseng) Known as the king of ginsengs, Panax Ginseng has been used for centuries to combat stress , improve concentration , and increase energy . It has a dual effect: it both relaxes and stimulates, helping to improve physical and mental resilience in the face of daily challenges. It's your natural ally against exhaustion. ❄️ Siberian Ginseng (Eleutherococcus Senticosus) Milder...