Helix Health Blog · Biohacking, health data and sovereignty

Supplement interactions: I was wrong about omega 3

An earlier version of this article told you to stop omega 3 before surgery. A trial on 1,516 patients says otherwise.

14 January 20265 min

Sleep debt: why you cannot feel it, and how to measure it

I go to bed late by choice and I do not feel tired. The laboratory says that is exactly what people feel while their alertness collapses.

8 September 20269 min

Method

HRV: why your number is not comparable with anyone else's

I will not give my HRV number. Not out of modesty: because compared with yours, it means nothing. Compared with mine from yesterday, it says a lot.

8 September 20268 min

Supplements

Iron: why your supplement is not working, and how to absorb it

Three months of tablets, a ferritin that has not moved, and the conclusion that "iron does not work". Most of the time, it is the intake that does not work.

8 September 20269 min

Method

Taurine and ageing: the biomarker that collapsed in two years

A level that drops with age, mice that live longer, a headline in Science. Two years later, the level does not drop. The story of a biomarker, and of what is left when it falls.

8 September 20267 min

Supplements

Bacopa: memory effects, dose, and why it takes three months

At first, nothing. Then, months later, the drawer opens faster. Bacopa is the only nootropic whose literature clearly says to wait, and for how long.

8 September 20267 min

Supplements

Creatine and sleep deprivation: the single dose that holds the brain

The day creatine gets noticed is the morning after a short night. Two recent trials say why, and at what dose. It is not the one on the box.

8 September 20268 min

Supplements

Ashwagandha: effects, dose, liver, and what it switched off in me

Three months without a break, without knowing. A lead-heavy calm, emotions switched off, and no desire left to build anything. What the trials say, and what they do not.

8 September 20269 min

Supplements

Melatonin: the right dose is 0.3 mg, and it can drag your mood down

Sleep came. My mood sank week after week. Three days after stopping, it was back. What the literature says about what I saw.

8 September 202610 min

Nutrition

Kefir: proven benefits, alcohol, and how it differs from yoghurt

The international standard requires kefir to carry at least 10,000 live yeasts per gram. Yoghurt requires none. Everything else follows from that.

24 August 20266 min

Nutrition

Olive oil: polyphenols, the heart, and which one to buy

Across 1,239 extra virgin olive oils, phenolic content ranges from 1 to 2,850 mg/kg. The label does not tell you where yours sits.

24 August 20268 min

Method

How to sleep better: light, meals and regularity

Sleep regularity predicts mortality better than sleep duration. Which moves the most repeated piece of advice of them all.

24 August 202610 min

Supplements

Citicoline: benefits, the dose tested, and the real price

Twenty-five euros for 90 capsules of 125 mg. On a fifty-euro monthly supplement budget, that is not one more line, it is a trade-off.

14 August 20266 min

Supplements

Zinc: not just for immunity, it is helping my beard grow

Five years without those patches moving. Since I started taking zinc, they are filling in. It is not what I came for.

14 August 20268 min

Supplements

Glycine and deep sleep: what 3 g actually do

Nothing happens at the time. No drowsiness, nothing resembling a sleeping pill. The difference shows up the next morning.

13 August 20269 min

Supplements

Vitamin B3: niacin and NMN, what their promises are worth

HDL went up, triglycerides came down, LDL too. The trial was stopped early for lack of efficacy.

13 August 20268 min

Nutrition

Vitamin B12: the deficiency that looks like early dementia

My father is 62. He was forgetting details I had just repeated to him, and he had become slow. I thought it was early dementia.

13 August 20266 min

Supplements

Lion's Mane: my dreams changed, and that proves nothing

In one dream I read the text on a classmate's screen. Not the impression of text: the text. Here is what that is worth, and what it is not.

11 August 20267 min

Supplements

Vitamin D: your dose means nothing on its own

A single annual dose of 500,000 IU increased falls by 15% and fractures by 26%. The trial was looking for the opposite.

11 August 20266 min

Supplements

Creatine, not quite the perfect molecule...

Hundreds of trials, five decades of hindsight. That is exactly why it gets made to say anything. Sorted by strength of evidence.

31 July 20266 min

Supplements

Magnesium: you are not taking the dose you think

A «magnesium 500 mg» capsule can deliver as little as 70 mg of magnesium. And the most concentrated form is the worst absorbed.

31 July 20265 min

Method

Biological age: what the calculation actually measures

Two methods go by the name biological age. The expensive one is not the more predictive, and the founding study says so.

30 July 20265 min

Community

Your motivation is not the problem

Three weeks, then life takes over. We blame willpower. The data point elsewhere, and the number is bigger than you would guess.

25 February 20264 min

Sovereignty

Health data: GDPR gives you rights, not guarantees

In March 2025 a company holding millions of customers' DNA filed for bankruptcy. The right to erasure had existed all along. It had to have been used first.

11 February 20267 min

Method

The best validated health score does not use your watch

A validated holistic health score already exists. It contains no HRV, no recovery score, no sleep stages. And it cuts stroke risk by two thirds.

28 January 20265 min

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Understand your body, without noise

Supplement interactions: I was wrong about omega 3

Sleep debt: why you cannot feel it, and how to measure it

HRV: why your number is not comparable with anyone else's

Iron: why your supplement is not working, and how to absorb it

Taurine and ageing: the biomarker that collapsed in two years

Bacopa: memory effects, dose, and why it takes three months

Creatine and sleep deprivation: the single dose that holds the brain

Ashwagandha: effects, dose, liver, and what it switched off in me

Melatonin: the right dose is 0.3 mg, and it can drag your mood down

Kefir: proven benefits, alcohol, and how it differs from yoghurt

Olive oil: polyphenols, the heart, and which one to buy

How to sleep better: light, meals and regularity

Citicoline: benefits, the dose tested, and the real price

Zinc: not just for immunity, it is helping my beard grow

Glycine and deep sleep: what 3 g actually do

Vitamin B3: niacin and NMN, what their promises are worth

Vitamin B12: the deficiency that looks like early dementia

Lion's Mane: my dreams changed, and that proves nothing

Vitamin D: your dose means nothing on its own

Creatine, not quite the perfect molecule...

Magnesium: you are not taking the dose you think

Biological age: what the calculation actually measures

Your motivation is not the problem

Health data: GDPR gives you rights, not guarantees

The best validated health score does not use your watch