- Loo et al. 2015 found color cancer cells can use it as fuel and blocking the creatine cut metastasis in mice [0]
- zhang et al 20921 found it promoting mouse colon and breast cancer models [1]
not an expert in any way, but i’m guessing it depends on cancer type and there doesn’t seem to be human data either way. as a cautious person w a lot of familial cancer, i cycled off after i looked into it.
What is blowing my mind though is that at $dayjob my team is going through a crazy crunch to deliver a very strategic project and some of us are pushing 10-12h days often. I'm in hour 12 today for the second day in a row, and my head is not tired at all. Turns out the brain also uses a lot of ATP too, specially during demanding cognitive tasks so I guess it is creatine that is keeping the engine running smoothly even after so many hours.
I will like once every week or two have a poor night sleep. These days I take twice the dose and I don't feel like I'm sleep deprived at all. Feels like cheating! And apparently no side effects at all so far. Well, maybe I'm working too much.
So, creatine = good?
I honestly don't know whether it made a difference. Sleep didn't get worse, no noticeable metabolic effects. Possibly the "perma tired muscles" I've been suffering from increasingly since about age 57 (I'm an active cyclist) have gotten a bit better, with <50% of days affected rather than >90% last year, but even that is subjective.
If "taking the stuff" means "more uptake" (does it?) and there are other beneficial effects, bring it on.
This might be the best supplement. People over 40 needs CoQ10 (ubiquinol) as well. The energy boost is crazy (I also combine with PQQ, but it's not really proven). Lugol iodine is also the cheapest best supplement ever.
Just feel if we are at AGI, and its amazing then we should be able to do our own research with it on these topics...
This is vague and doesn't explain anything. Can you share any references that communicate what you're thinking about?
https://pubmed.ncbi.nlm.nih.gov/25601461/ https://doi.org/10.1016/j.cmet.2021.03.009
More accessible video: https://www.youtube.com/watch?v=tcMgHncZVIw
not seeing a serious risk for the average, non-parkinson's person here
> This study has several strengths, including a large population of PD patients with detailed clinical assessments by movement disorders specialists over several years, as well as availability of data on caffeine intake for a majority of the subjects. There also are limitations. Caffeine data were collected at only one time point during the study, and this was 18 months after baseline. Therefore, our analyses could not account for potential changes in levels of caffeine intake over the course of the study.
lol there is no reason to take this study seriously
they don't even give a guess at why, just that they saw this relationship sometimes, and threw out a couple of WAGs about uric acid and antioxidants
> The potential mechanism by which caffeine and creatine may negatively interact with respect to the rate of progression of PD is not addressed in the current study.
(I regret posting that blog post, but the study and discussion is interesting)
I would be highly sceptical of the claim "antitumor immunity". It sounds like an ad.
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Please… just read it as the isolated and interesting insight into biology that it is. It’s a fascinating in vitro result that shows a potentially important role for creatinine in a certain immune response.
One of the things I'm trying to do better lately is to have a good sleep hygiene. Sun in the eyes early in the morning, no caffeine for the first 60 waking minutes of the day (adenosine absorption period), no screens 2 hours before bed and whatnot. Still, some nights I will just wake up in the middle of the night and won't be able to get back to sleep, then it's when I feel creatine helps
Edit: Typo
Also @ others in this thread.
I'm eating 10g, in the morning, don't have tendency for stomach issues, taking it mostly to have more energy at a physical job.
I can definitely run longer on it before being tired, but not sure what to observe for other effects?
I suspect creatine is responsible for me not being able to get back to sleep easily, because once I'm awake, I'm awake.
I take creatine daily but when I'm working out more than a couple of weeks, i feel much better than on weeks when I skip working out.
from https://pubmed.ncbi.nlm.nih.gov/42578920/ (CrM is creatine monohydrate)
Results: CrM supplementation without exercise training and diet intervention increased lean tissue mass, strength, and muscular endurance while promoting favorable changes in selected blood lipids, HbA1c, and selected markers of cognitive function and memory. Creatine supplementation during an exercise and weight-loss diet intervention increased lean tissue mass, promoted a greater reduction in body fat percentage, and improved muscular strength, endurance, and selected markers of cognitive function and memory. Supplementation was well-tolerated.
Conclusion: CrM supplementation with and without exercise and diet intervention may help middle-aged and older adults maintain muscle mass and strength while favourably affecting selected markers of health and cognitive function. Individual cognitive and biomarker findings should be interpreted as exploratory.And how do you know it's the creatine and not ...taking up CrossFit and the benefits to energy and cognitive function exercize brings?
That's pretty insignificant. Does anyone really wanna eat 2.5lbs of beef every day for the usual dose of 5g?
Creatine is created within the body so a vegetarian eating plant precursors can help create their own baseline supply.
I’ve previously stopped taking it for a couple months and noticed no real difference in physical or mental ability.
The GI issues are caused by the creatine absorbing water. This causes your gut to have more water than usual as it follows the creatine through the works… which causes… urgency.
The effect diminishes after you’ve been taking a regular dose for a while, even with just monogydrate (not HCL).
Some people say HCL causes less distress because it doesn’t draw water as much. Others argue that defeats the purpose of taking it.
Monohydrate is studied to death and proven effective, HCL not so much.
But otherwise, I'd agree that monohydrate has significantly more research behind it and I'd default to that if it's tolerable.
Have a friend with sensitive gut. He has to use protein extract instead of concentrate due to issues from lactose.
He had issues with creatine too and switched to Creapure, which is monohydrate from one factory in Germany producing just that. With their nazi like attention to details and certification. It's sold by multiple providers.
The aforementioned friend has no issues now.
Instead of switching from cheapest to most expensive, I take a mid-shelf creatine that also has some certs and never had issues. hn hates name drops, but it's a Polish medium price supplement company. And I use pills, because I just hate the hassle of measuring and mixing it. Eat 10g in 8 big pills.
It's even more anegdotical, but supposedly some cheaper brands give you bad stomach because to save money they use the same production/packaging line without expensive thorough cleaning in between products.
But the logic about water absorption makes more sense. And it would be rare to have such high level of people with issues from creatine just because of negligent cost cutting production/packaging practices. OTOH, I work in food production myself and heard some people say how things look in other places and could believe that people get bad stomach at least from some producers/packagers/resellers.
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I've been taking it for almost a month and I plan to stop to see if I notice any change back that would make me want to start taking creatine again.
didn't feel like a serious game changer when I was taking big doses, but I felt like it did a good job at making me present at the gym. Like I didn't have "slow" days working out, or off-days, or days where I roll up and feel 'blah' and slack on the workout.
I'm not sure it let me actually push more iron or run faster in an absolute sense, but it ensured got there and went hard.
by comparison I had friends on the gear, and they were visibly more muscular in weeks, and started lifting serious metal not long after. "die young, die strong, dianabol"
It has replaced in some ways caffeine for me.
The part of where creatine wipes out sleep deficit sounded like a stretch, but it definitely helps.
Title:
> Creatine promotes cancer metastasis through activation of Smad2/3
Tldr is basically that creatine helps body cells (in rats) to grow. Regardless wherever they're bad (cancer) or good (muscle). At least that's how I understood that study the last time I came across it. So probably stop using creatine when you've a cancer that's growing. Or its liable to use the creatine to turbocharge it's growth
> …and support the use of creatine supplementation as a strategy to augment DC-based cancer immunotherapy.
So it seems that from this research the outcome is indeed creatine = good
Creatine uptake promotes dendritic cell activation and enhances antitumor immunity
It's safe, cheap, and long-term-study proven to be extremely effective.
You will want to increase your daily hydration (at least for otherwise healthy men, a good sign is that you're "peeing clear") as Creatine does increase water retention.
In the bouldering community there has also been a bit of an uproar where Emil Abrahammsson (find it on Youtube) did very light static holds 2+ times per day for ~30 seconds if I recall correctly for great tendon strength, this also had some influence on how people train for armwrestling. This style was nicknamed "Abrahangs".
It sounds you have the hardest part of it underway - consistency.
There's lots of studies - if you can get over 20g per day it is noticeable to the brain and energy. Adding a few grams a week until you're up there I found it noticeable. 20-30g seems to be a noticeable range.
Supplements aren't always like a coffee spike, they build up and sustain quite well.
I'm back on it now for endurance sports (trail running + cycling) and the advice is to just take 5g a day and don't worry about cycling off. At 5g/day it takes 4-6 weeks to saturate your muscles.
It does have a noticeable impact on water retention, so this year I cycled off six weeks away from my "A" race and lost 5lbs of water weight. It was a 100 mile mountain ultra so I thought the extra pop on the climbs probably wasn't worth the extra weight over the entire course (but probably was worth it while doing hill reps in training). Next year I'm sticking to shorter stuff where I'll run up more climbs. For those I don't plan to cycle off.
It became something of a panacea nutrient, recently around COVID.
Overdose has been observed at 1,925 μg/d (77,000 IU per day). Acute overdose requires between 15,000 μg/d (600,000 IU per day) and 42,000 μg/d (1,680,000 IU per day) over several days to months.
Unless, as mentioned, it had some traction as a cure all around the time of COVID.
This happens periodically and is again happening with vitamin C (which, whatever, getting to any dangerous amount might be physically impossible).
A pretty standard bottle of Vitamin D at 10k IU is 60 capsules/pills/whatever. That's a 2 month supply.
To hit the toxic eventually (77k IU) you would be going through a 2 month supply every ~7 days. To hit the acute toxicity in days or weeks (low end 600k), your going through that bottle every day.
However, every single time that someone mentions Vitamin D, people jump out of the woodwork about toxicity without ever actually bringing up just how much you have to take as if if you take the 400 IU capsule, going one IU over is going to kill you. I'm also pretty sure that a specific group of denialists shouldn't be counted as a reason to scream warnings from the mountaintops every time someone thinks about Vitamin D.
~40% of people don't get enough vitamin D [1]. It's not useful to categorize it as some trend, based on people just not following general recommended dosing (with more precise dosing depending entirely on personal sun exposure and skin color).
edit: As an office worker, I take 10k IU per day when I'm entirely indoors (most of the time), but vary it based on sun exposure. I based this on recent studies, and have my doctors approval with an exactly center-of-the-nominal-range vitamin D serum level.
If you don't have a primarily fish based diet or spend hours under direct overhead sunlight every day without a shirt on, you're probably deficient as well.
basically any patient he did blood work on, that was an office worker, was moderately or seriously deficient.
And too much D3 without calcium supplements make the body use the calcium from it's bones !
This doesn't mean you can just pound it, but for the most part it just becomes waste product.
It's definitely becoming mainstream.
I've taken it off and on for the past 15 years, the most noticeable effect is about 5lbs of weight gain. I do think it helps gym performance and the increased water retention mames for better muscle definition.
That being said some people do have adverse effects to supplementation, e.g. excessive water retention, bloating, stomach discomfort, &c.
So try it, if you have a bad reaction stop.
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Creatine binds to water (making less water available to your muscles) and allows your muscles to work harder (which makes them need more water). So if you're not drinking a lot more water when you're taking creatine, you will get cramps from either dehydration and/or muscle overuse.
But once you're past the loading phase for creatine and getting sufficient hydration, it's supposed to lessen cramps because the water bound to creatine also becomes available for use again as the creatine is used by the body.
But the cramps are really debilitating, as in random back muscle locks up debilitating, so I thought it best to just give up on this.
But it's pretty safe at recommended doses.
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That said, a little appetite suppression would be nice. I spend too much of my day thinking about food and that's annoying... For the past couple of years (I'm 56) my cravings for food have skyrocketed and if I ate as often or as much as I want to, I'd pack on weight fast.
A few years ago I did start taking 300 mg of nicotinamide riboside daily and that has helped quite a bit with inflammation.
In a healthy individual with a balanced diet and no deficiencies, there are essentially zero supplements that do anything whatsoever to a measurable degree. Essentially the entire supplement aisle at Whole Foods or whatever is completely woo and useless, and any advertisements are someone trying to make money from you, or some mindless viral craze with no evidence. The exception to this general rule is omega 3s (fish oil is great for this, algae oil is even better given potential heavy metals in fish), protein supplementation if you're weightlifting, and creatine. GLP-1s are a wonder drug that are great if you are not a healthy individual and wish to be.
> Notably, creatine uptake similarly boosted the activation and immunostimulatory function of human monocyte-derived DCs.
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A non-aggressive, curious question: can you give a citation for the "significant" health benefits of 0.5g creatine? That seems like quite a claim. (I'm reading "not insignificant" as "significant", perhaps a step too far?)
Note that there have also been brain benefits from creatine, but those have only been observed in ~20g/day studies (its not just athletic performance).
"Although the human body produces a portion of its daily creatine needs, approximately 50 % must be obtained through the diet – predominantly from animal-based foods like red meat and fish"
So in that context, a vegetarian can benefit from small amounts of supplementation if they aren't getting it in their diet.
FYI the standard null hypothesis is that differences are not significant until shown otherwise. E.g. no doctor will prescribe 50mg metformin to a prediabetic even if it might have an effect; it will be physiologically meaningless.
> the numbers you are fixated on are for athletes or neurotropic nerds
If you have other numbers/studies to back "0.5g of creatine, I feel, is a useful amount", then I'm willing to "fixate" on those numbers.
But inversely, unless you actually go above 10, eg 15... The blood saturation isn't enough for your brain to take advantage of it.
But there is very little studied about sustained use of such a dosage. (Only short term - eg 1 week - which isn't long enough for the benefits again)
It's safe enough for anecdotes of people doing it for years and not having issues - but despite others claiming that it's well studied, it's really not - at least not with dosages above 5g in humans.
Personally I've been doing so for a year now and can unquestionably confirm a strong effect, which goes away if I reduce the dosage below the threshold. So at least my body responds to it.
But you're not getting a proper study unless you get thousands of people to take it for years... Which is basically impossible as there are too many confounding factors to get meaningful results.
And organizing such a study is gonna be too expensive too, with no sponsors willing to take up the tab
I've already written and edited this comment a lot, but as a final remark I'd like to point out that the benefits I'm referencing is having an easier time concentrating. This can also be a demerit, as you can easily be caught thinking about something for pretty long before you realize.
Which option seems preferable to you?
As far as tendons are concerned, they require proactive rehab and you have to load them. There are various loading strategies that a physio is best placed to advise on. Shockwave therapy has also been found to help.
Some pain during tendon loading during rehab is generally expected and not necessarily a negative sign, somewhere around a 4/10 at most.
Recovery is slow in the order of months, not weeks.
There is some evidence that taking a collagen peptide based protein along with vitamin c an hour before loading the tendon can help.
Big heavy holds will help encourage blood flow without stretching them / stressing them as hard as big lifts.
It seems weird because it goes again ROM ideas, but it has definitely helped protect my arms for rock climbing as well as less fatigue in my legs for big lifts.
A general rule is that, after 26, any muscle or joint injury you suffer will never completely heal. So
- avoid injury scrupulously. Don't accept gym challenges (even your own). Be wary of odd exercises, machines, routines. Don't do anything hard at first, always start easy. Be lazy, build up and take your time: you have the rest of your life. Don't work out while under the influence of alcohol, especially when with friends. I avoid certain sports, e.g., any martial arts, soccer, football, even baseball, b/c the variety of situations(and consequent accidents) is so unpredictable as to be uncontrollable. Sprinting, hurdles, gymnastics and high jump are risky too.
- avoid over-stressing muscles and joints. Keep the cardio up - maybe try the gym classes with music (the crowd is better-looking and friendlier).
- See a doctor if you suffer pain unduly.
- Avoid all toe-lift weight machines and weight sleds (sleds that you push as if pushing a truck) like the plague. Never use them, otherwise you may experience pain so severe it will change your "fight or flee" response to 100% "fight" even in a life-threatening situation. Do NOT challenge this suggestion especially if above the age of 40. Explanation: look up the term "plantar fasciitis".
I anticipate "someday soon" cures for tendon/joint pain but I've been waiting too long to expect their arrival before I die!
Rather than explaining, I suggest you ask gently especially among your older male comrades about their experiences with plantar fasciitis. I hope no one kills you for reviving the memories.
Do stretches, proper warmup and cooldown, and higher reps. Don’t overestimate yourself due to your muscles getting stronger, tendons need a lot of time to catch up.
If you're only after the lifting benefits, 3-5g/day is sufficient.
This is giving me flashbacks to using bodybuilding.com forums.. man, long time ago.
It is my 100% always buy supplement. I only have 2 of those now, protein the other. It absolutely helps me think better and feel better throughout the day. Noticeable when I stop taking it. And its dirt cheap. If I had more disposable income I'd have a few others but I went from tons of supplements to basically nothing. I never use PWOs or anything now, even when I do have money.
My regular supplements that I've noticed made any difference is: creatine, vitamin D, and fiber. With vitamin C and protein being situational as needed.
while they had notable misses like 20g to load, they weren't terribly wrong either, and the forums were -- for a while, anyway -- pretty positive, helpful places.
early internet meant the worst idiots hadn't gotten there yet.
One thing that might help me notice creatine more is that I haven't drank much caffeine for some reason.. and the longer I've been able to put it off or minimize it, the more of an unfair advantage it has become when I've started.
Dosing for gym exercise is different than dosing for excess creatine to reach the brain.
Well studied, checked with my doctor, including for TBI. Obviously everyone should check for themselves.
Cerebral Creatine levels seem to be a different thing.
Creatine and TBI:
https://health.mil/Reference-Center/Publications/2025/09/25/...
https://www.ncbi.nlm.nih.gov/books/NBK209321/
Creatine supplementation for naturally declining creatine levels:
And then there were the discoveries of creatine in the brain in studies.
Sure. This is only going to be anecdotal and sparse examples, but this became a thing post-Covid, primarily as a "natural alternative" to vaccination.
Not just random people on random forums, Joe Rogan several times espoused the value of D along with other usual suspects:
"Rogan said he started feeling ill on Aug. 28 and tested positive the next day. He added he began taking his regimen the same day, which apparently included ivermectin, IV drips of vitamins D and C, nicotinamide adenine dinucleotide (NAD) that helps repair cells, and monoclonal antibodies. He said he felt fine the next day."
"Man Vomits For Months After Taking Vitamin D at Almost 400x Daily Recommended Dose"
https://www.news-medical.net/news/20220706/e28098Hypervitami...
https://www.sciencealert.com/man-overdoses-vomits-for-months...
Also unsurprisingly happened more often around this time with infants:
https://www.frontiersin.org/journals/pediatrics/articles/10....
These numbers seem high to me. The 75 nmol/L (30ng/L) is not really a reliable value. It was published in a research that raises many questions due to conflict of interests.
Hence the
> ~40% of people don't get enough vitamin D
becomes:
> ~40% of people in the USA don't get enough vitamin D according to Dr. Holick
Where I live the norm is 20 ng/L and if we apply that, then the shocking 40% becomes more reasonable 10-15%
Sunlight UVB radiation needed to make vitamin D is only available in Ireland during the months of April through October. This is due to our geographic location 52o - 55o North and means that Ireland experiences a ‘vitamin D winter’ that stretches from the end of October to late March.
Currently, 94 % of children, 94 % of teenagers and 90 % of adults on the island of Ireland have inadequate vitamin D intakes. Therefore, almost everybody in Ireland needs a supplement of vitamin D and 15 µg (600 IU) is recommended on a daily basis.
N.B. In the early 2000s, over 20 cases of rickets (a weakening of the bones caused by severe vitamin D deficiency) in infants and toddlers were reported in Ireland.
How did they come to this?
Seems like a reasonable measure would be to look at a native person, from ones lineage, having a relatively average pre-industrial day.
If lineage doesn't matter, and all humans are the same, you could probably just go sample some tribe members that still lives mostly outdoors, outside of developed society.
And, regardless, I'll listen to my doctor.
Clearly he made a lot of money publishing that research. And people who paid him also made billions. But let's focus on the rest of the world that didn't increase the norm that works by 50%
I don't want to go into this debate. The cited benefits of Vitamin D have to do with Calcium and bones. This is just absurd to me. Do people in Europe have brittle bones? Those 40% with alleged Vitamin D deficiency have issues with Calcium and get bone fractures every other day?
There is no substance to discuss here, sorry.
0: https://drink4good.com/can-drinking-too-much-carrot-juice-tu...
> Recommendations to Obtain Adequate Amount of Vitamin D.
> Sun exposure to the face, arms, hands, and legs without sunscreen for 5 to 30 minutes at least twice a week or more between the hours of 10 am and 4 pm
Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC8299926/
Now that's for most people: if you live in Alaska then during the winter maybe you need a litle more or something ... but the point is most people just need a little sun, < 30 minutes twice a week.
That study also claims 12-20ng/mL 25-hydroxyvitamin D is sufficient. My doctor says the post-COVID studies suggest 75ng/mL is closer to optimal, and <30ng/mL had been considered deficient for about a decade before COVID.
Personally I had no problem hitting 20ng/mL through sunlight alone and I'm pretty fair skinned but live somewhere sunny. But I haven't been able to get anywhere near 75ng/mL even when I've made an effort to increase vitamin D through supplements and exposure to the sun.
In Calgary, it's almost half the year that you basically cannot rely on the sun at all for vitamin D.
lots of vit D without the NO there to improve vascularity makes the arteries hard
You're fine if you take daily algae oil, multivitamin, iron supplement, calcium, and creatine (without going overboard on any of it) and making sure to get lots of protein from balanced sources (eating a ton of soy is actually not a bad idea, because it's a balanced protein), but I wouldn't recommend somebody who doesn't want to have to worry about their nutrition to go vegan. Enough omnivores are already deficient in vitamins and minerals, and veganism only makes it harder.
I consider creatine and O3s a bio-hack more than a supplementation.
B12: yes. But most meat people eat has been fed a B12 supplement as well (as live stock do not live on dark soil that is abundant in B12; they live on concrete floors and eat factory-produced animal feed... with B12 added to it).
Calcium: nope. Magnesium is more important IMHO; IFF you do not get 2 portions of low-oxelate (most are low-oxelate) leaves per day. I try to get the leaves.
Iron: mostly a thing for menstruating women.
Zink: mostly a thing for ejaculating men.
As a vegan (for moral reasons) I take D3, B12, some Magnesium and sometimes Zink as supplements. I do bio hack myself: creatine, high DHA O3s, but also recreational/experimental drugs.
I agree veganism makes it harder. But I dont think that's what veganism is about: it is an ethical stance. If you are "eating a vegan-compatible diet, but not vegan" we should use another word: plant based diet (which includes fungi, yes, weird).
Today, because our food / water are so sterilized (good thing!), we don't typically get much bacterial B12 from unclean root vegetables, drinking from streams, etc. So yes, we need to supplement today. Because of advances in cleanliness.
So the amount of creatine changes the rate as which water is loaded into the cell, but the total amount of water needed is calculated based on your muscle mass. The figures I've seen is 2L extra water (spread evenly, not all at once) for a normally recommended 5g daily creatine intake during loading (which typically takes a month at 5g/day dosage).
Taking it 2 weeks is not a big investment, and by that time you'll know whenever it works for your body or not.
The thing that's unclear is wherever there are long term health issues when taking a lot of creatine over months and years - but with it being so cheap and highly available by countless cheap brands, astroturfing initiatives would be highly unlikely.
More to the point, since Covid Researchers have posited that Vitamin D plays a critical role in preventing respiratory infections, reducing antibiotic use, and boosting the immune system response to infections. Vitamin D is important in regulation and suppression of the inflammatory cytokine response, which plays a role in the severe consequences of COVID-19 and ‘acute respiratory distress syndrome’ associated with ventilation and mortality in COVID-19. Vitamin D also helps the respiratory tract produce antimicrobial peptides that can lower viral replication rates.
RAPID EVIDENCE SUMMARY: VITAMIN D IN COVID-19 https://assets.gov.ie/static/documents/rapid-evidence-summar...
The causal role of vitamin d deficiency in worse Covid-19 outcomes: implications for policy and practice development https://repository.rcsi.com/articles/journal_contribution/Th...
Coronavirus disease 2019 and vitamin D https://pmc.ncbi.nlm.nih.gov/articles/PMC10277257/
Vitamin-D and COVID-19: do deficient risk a poorer outcome? https://www.thelancet.com/journals/landia/article/PIIS2213-8...
And, now you've discovered why Europeans have light skin [1]! And, why supplementation is suggested for those with dark skin [2] living in regions with light skinned natives!
[1] https://www.science.org/content/article/how-europeans-evolve...
> But the likely explanation for the pigmentation genes is to maximize vitamin D synthesis
[2] https://www.cooperinstitute.org/blog/african-americans-at-gr...
Most people are not deficient in vitamins and minerals - the benefits of supplementing are highly exaggerated. Evidence is not good.
Also have to be careful that your protein sources (mainly legume-derived?) don't have too much copper, nickel, heavy metals.
I have no beef (sorry not sorry) with vegans or vegetarians, but indeed, be careful with your nutrition.