Vilya Health

04/08/2026

The Nordics have some of the highest supplement use in Europe.

Most people here already have a routine — four or five products, sometimes more. Assembled from a podcast, a friend, a search result, a clinician, or increasingly an AI chatbot.

What's striking isn't that people supplement. It's that almost nobody has been told two things:

→ Whether they actually need the ones they take
→ Whether those supplements are even working

A gap in your diet can be real. But it has to be demonstrated, not assumed. For some nutrients a blood test settles it outright. For most of the rest, it's an assessment — weighing benefit against risk, in the context of your diet, your medications, your goals, and your health status.

"Correcting" a deficiency that was never there could on its own way create an imbalance.

So the real question is never "is this supplement good?"

It's: does this fit my needs, is it right for me, and is it actually working?

This guide breaks down how to decide what to take, what to skip, and how to know if it's doing anything — including the single most valuable step most people skip entirely.

Read it here 👇

Supplement use in the Nordics is among the highest in Europe. Most people already have a routine — four or five products, sometimes more — assembled from a podcast, a friend, a search result, a clinician, or increasingly an AI chatbot. What's striking isn't that people supplement. It's that almo...

29/07/2026

It's been years. I'm back.

Some of you have followed me since my first business, Gayane Nutrition. Then I disappeared — because I got an offer I couldn't refuse: joining a start-up, Sand Clinic, Sweden's first exclusive prevention and longevity clinic, as its first employee and Chief Nutritionist. I built their entire nutrition structure from the ground up.

I left to focus on the next chapter.

Introducing Vilya Health — personalized nutrition based on your biomarkers. No guesswork. No generic meal plans. No one-size-fits-all. Just you, me, and a plan built around your body, your real life, and measurable outcomes focused on you living your life to the fullest without your health and nutrition holding you back. Everything is virtual, so it doesn't matter where you are — and testing is available over 100 accredited labs in Sweden.

I'm opening a limited number of spots for the first round. If you've been waiting for a sign to finally sort out your nutrition — this is it.

📩 Fill out the contact form on the website and Ill get back to you
https://www.vilyahealth.com/contact

24/03/2022

Did you know your genes determine if you need more vitamin B12 or not?

▫️Vitamin B12, also called ”cobalamin” is important for normal brain functioning and for the nervous system. Vitamin B12 is also involved in the red blood cell formation and aerobic capacity.

🔸If you are deficient in vitamin B12 you can feel tired, weak, have pale skin and become more irritable. Since B12 is involved in the red blood cell formation it might also impact your aerobic performance.

✔️There is research supporting that some individuals are at a greater risk of B12 deficiency because of the FUT2 gene. If you have the GG or GA variant of the gene, you have an elevated risk of B12 deficiency, especially if you are vegetarian. If you have the gene, it is very important that you get 2,4 mcg B12 daily and focus on eating foods with a high bioavailability of vitamin B12 (foods with a form of vitamin B12 that your body uses more effectively). If you are vegan you need to take a supplement since B12 is only found in animal source foods.

✨Nutrition should be personalized, not general.

17/03/2022

Smoothies are a great way to add a bunch of nutrients into your diet! They have been a staple in my diet for the past couple of years because they are very versatile plus a win-win since you are staying hydrated at the same time. Some of the tricks to add more nutrition is to add some kind of leafy greens and some type of seeds or nuts for healthy fats and fiber.

Here are some ingredients that goes into one of my favorite smoothies:
▫️Frozen strawberries
▫️Frozen spinach
▫️Frozen banana
▫️Frozen orange
▫️Chia seeds
▫️Flaxseeds
▫️Hempseeds
▫️Water
▫️Walnuts

15/03/2022

What’s the deal with your blood sugars?

How you choose to eat (and drink) will affect something called your ”blood sugars”.

Why is this important and why should you care? Well, because it plays a role in losing weight, weight management, your focus, energy levels, cravings, mood and inflammation.

Typically when we eat we see a spike in our blood sugars (marked in red), this spike we see here is a ”high mountain”. However, it is better for the body to have a ”low mountain” (marked in green). In order words we want a slow rise in our blood sugars and a small mountain while avoiding large mountains. This helps in stabilizing your blood sugars and can help with weight loss, energy, cravings, mood, and focus. Who would not want that?

This is some of the things you can do to improve your blood sugars:
▪️When you do eat carbs, switch out white processed flour to whole wheat or whole grains instead.
▪️Cut back or skip on added sugars.
▪️Focus on fiber rich foods such as vegetables, fruits, whole grains, beans, lentils etc.
▪️Eat protein, healthy fatsh, complex carbs with your meal aiming for a more balanced meal.
▪️Drink water instead of soda or other sweetened beverages.
▪️Manage stress levels since they can cause a spike in blood sugars although you have not eaten anything.

14/03/2022

Do you have a ”solid ground” when it comes to your nutrition?

Nutrition for me is like building a house, you need to have a foundation or a ground to stand on before you build the roof. Often times, many focus from the top on small details for example which supplement they should take when they really don’t have a solid foundation to stand on.

We need build from the bottom up, starting from the individual in focus. What are their goals? What is their lifestyle like? What do they need in order to succeed? How are they different? How is their current health status? How about health history? What does their blood work look like? These are just some questions but there any many more that needs to be adressed. From here we need to identify food habits and behavior, because we all know this is what makes all the difference in the world for long-term results. We cannot give nutritional advice if we know nothing about the person and their background. Then, we focus on nutrition and hydration.

In other words, build your house with a solid ground in which you can rely on. Nutrition is something you will have to deal with for the rest of your life, what you do everyday matters for your physical and mental wellbeing.

10/03/2022

The Nutritionist Association featured and asked me 7 questions. My answers are posted on their website! Click on the tag in this post and their link in bio ✨

07/03/2022

Do you know if you are a ”slow metabolizer" of caffeine or a ”fast metabolizer”?

This has nothing to do with how you feel after consuming caffeine and the only way to find out is through a gene test.

Why is thing important?

Well if you break down caffeine slow and consume too much of it it can increase your risk of heart attack and elevated blood pressure. In this case, you should consume less than 200 mg per day.

If you are a fast metabolizer you can consume caffeine but you still don’t want to over do it and consume less than 400 mg per day.

If you are pregnant you should limit your caffeine intake to less than 200 mg either way.

Caffeine can be found foods and drinks such as coffee, tea, chocolate, cocoa and energy drinks.

The research in nutrition and genetics is emerging and is it amazing of how much is happening! Like I always say, nutrition should be personalized and we are not all the exact same, you can learn what works best for you through a simple gene test and tailor so you leave all the question marks behind and know what is right for you.