Supplement Log
Set your regimen once, then each day just tick off what you took.
Your regimen
All supplements 75
Tap a name for all six answers. Every answer carries a badge saying how strong the evidence is, and where the marketing does not match the research, it says so plainly.
No supplement matches that.
Vitamins
Vitamin D3 cholecalciferol
Vitamin K2 MK-7 / MK-4
Vitamin C ascorbic acid
Vitamin A retinol / retinyl palmitate
Vitamin E alpha-tocopherol
B-complex B-complex
Vitamin B6 pyridoxine
Vitamin B12 cobalamin
Folate / folic acid folic acid / 5-MTHF
Niacin (B3) B3 / nicotinic acid / nicotinamide
Biotin B7
Multivitamin MVM
Minerals
Magnesium glycinate / citrate / oxide
Zinc picolinate / gluconate
Iron ferrous sulfate / bisglycinate
Calcium citrate / carbonate
Selenium selenomethionine
Iodine potassium iodide / kelp
Copper copper gluconate
Potassium potassium chloride
Chromium chromium picolinate
Electrolytes sodium / potassium / magnesium
Fatty acids
Omega-3 (fish oil) EPA / DHA / fish oil
Krill oil phospholipid omega-3
MCT oil C8 / caprylic acid
CLA conjugated linoleic acid
Protein and amino acids
Whey protein whey isolate / concentrate
Casein micellar casein
Collagen collagen peptides
Creatine creatine monohydrate
A compound muscle uses to recharge energy for short, hard efforts. The body makes some, and meat supplies more. It is the most studied supplement in existence.
Increases strength and adds 1.1-1.4 kg of lean mass with resistance training over 4-12 weeks, part of it muscle water. There is also a small memory benefit.
Does not change total testosterone, free testosterone or DHT. A 12-week 2025 trial found no DHT change and no hair shedding, contradicting the single 2009 study people have cited for years.
Does not directly reduce fat. Weight goes up 1-2 kg in the first week from water held in muscle — not fat. Do not be alarmed on the scale.
Does not improve sleep, though a single 0.35 g/kg dose blunts the cognitive damage of sleep deprivation — a different thing from sleeping well.
Muscle, strength and brain function. It is the safest and cheapest of the supplements that actually work.
Commonly used: 3-5 g per day
No limit. Nearly every trial used 3-5 g/day, and more than that adds nothing.