Tap a supplement to add it to your stack with a sensible default dose and timing you can adjust.
SEARCH OR SCAN A SPECIFIC PRODUCTCREATINE MONOHYDRATE
One of the most researched supplements available. Commonly used to support strength and muscle performance.
Typically taken daily; timing relative to training does not appear to matter much based on current evidence.
Common dose range discussed in research: around 3–5g daily for maintenance.
General information only — not a personalized recommendation.
VITAMIN D
Commonly low in people with limited sun exposure. Relevant to bone health, immune function, and mood.
Best taken with a meal containing fat for absorption.
General information only — not a personalized recommendation.
MAGNESIUM
Involved in hundreds of bodily processes including sleep and muscle function.
Often taken in the evening.
Multiple forms exist (citrate, glycinate, oxide) with different absorption and digestive tolerance.
General information only — not a personalized recommendation.
OMEGA-3 (FISH OIL)
Associated with cardiovascular and anti-inflammatory benefits.
Best taken with a meal.
General information only — not a personalized recommendation.
PROTEIN POWDER
A convenient way to hit a protein target through food alone. Not required, but commonly used.
Timing relative to training is less important than total daily intake.
General information only — not a personalized recommendation.
CAFFEINE / PRE-WORKOUT
Commonly used for alertness and training performance.
Typically taken 20–45 minutes before training.
Sensitivity varies significantly between individuals.
General information only — not a personalized recommendation.
ZINC
Involved in immune function and hormone production.
Often paired with magnesium in evening formulas.
General information only — not a personalized recommendation.
Product label data is sourced from the NIH Dietary Supplement Label Database (public domain). Example labels are illustrative of what's on the market — not endorsements. This tool is for tracking purposes only and is not medical advice. Supplement needs vary based on diet, health status, and individual factors. Consult a physician before starting any new supplement, particularly if you take medications or have an existing health condition.