Supplement Log

Set your regimen once, then each day just tick off what you took.

You are not logged in. All the supplement information is readable, but nothing can be saved yet. Log in / Register

Read this first Everything here is reference information drawn from the research literature, not medical advice, and Lamduan is neither a doctor nor a pharmacist. Supplements are not medicines and do not replace anything a doctor has prescribed. If you take regular medication, are pregnant or breastfeeding, have liver or kidney disease, or have surgery coming up, speak to a pharmacist or doctor before starting anything on this page.

Today

No regimen set yet. Scroll down and pick from the list below.

Your regimen

Still empty — pick from the list below.

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.

Search supplements

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

What it is

The mineral that carries oxygen in the blood. It should be taken because a test showed you are low, not just in case.

What it helps with Strong evidence

Correcting iron deficiency anaemia and the chronic fatigue that comes with it — very well established.

Effect on hormones Weak

No direct hormonal effect, though severe deficiency does impair thyroid function.

Weight and fat loss No human data

Does not reduce fat, but if you are genuinely deficient, fixing it will visibly increase what you can do in training.

Sleep Moderate

In restless legs caused by iron deficiency, replacing it genuinely improves sleep. Outside that group, no effect.

Other health effects Strong evidence

Oxygen transport, energy and immunity.

Dose and ceiling

Commonly used: 18-65 mg per day

45 mg/day — IOM, for healthy people. EFSA in 2024 could not set a limit and gave a safe level of 40 mg instead. Treating diagnosed deficiency under medical supervision is a different matter.

When to take it Absorbs best on an empty stomach — but take it with food if it makes you nauseous.

Caution Easy to overshoot, because a single tablet is often 65 mg against a 45 mg ceiling. Excess causes constipation, nausea and abdominal pain. A large single ingestion is an acute, life-threatening poisoning and a leading cause of fatal poisoning in children — keep it out of reach. Anyone with hereditary iron overload must not take it. One well-evidenced tip: a single morning dose on alternate days is absorbed better than a split daily dose.

Interacts with medicines Binds thyroid medicine (levothyroxine) and Parkinson medicine (levodopa), significantly reducing their effect — separate by at least 4 hours. Also binds quinolone and tetracycline antibiotics.

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

EAA essential amino acids

BCAA leucine / isoleucine / valine

Glutamine L-glutamine

Beta-alanine CarnoSyn

Citrulline citrulline malate

HMB beta-hydroxy beta-methylbutyrate

L-carnitine acetyl-L-carnitine

Taurine

Glycine

Sleep and calm

Melatonin

L-theanine

GABA

Valerian Valeriana officinalis

Tart cherry Montmorency cherry

5-HTP 5-hydroxytryptophan

Metabolism and glucose

Caffeine

Green tea extract (EGCG) EGCG

Berberine

Alpha-lipoic acid alpha-lipoic acid

Garcinia cambogia HCA / hydroxycitric acid

Apple cider vinegar apple cider vinegar

Psyllium husk ispaghula husk

Inositol myo-inositol

Herbs and hormones

Ashwagandha Withania somnifera

Rhodiola Rhodiola rosea

Tongkat ali Eurycoma longifolia

Maca Lepidium meyenii

DHEA dehydroepiandrosterone

Curcumin turmeric extract

Milk thistle silymarin

Saw palmetto Serenoa repens

St John wort Hypericum perforatum

Yohimbine yohimbe

Synephrine bitter orange

Other

TUDCA tauroursodeoxycholic acid

Probiotics

CoQ10 ubiquinol

NAC N-acetylcysteine

Resveratrol

Quercetin

Beetroot (nitrate) nitrate

Glucosamine chondroitin

Lion mane Hericium erinaceus

Astaxanthin

Spirulina chlorella

Supplement Log

Your regimen

All supplements 75

💊 Vitamins

🧂 Minerals

🐟 Fatty acids

💪 Protein and amino acids

🌙 Sleep and calm

🔥 Metabolism and glucose

🌿 Herbs and hormones

✨ Other

Vitamins

Minerals

Fatty acids

Protein and amino acids

Sleep and calm

Metabolism and glucose

Herbs and hormones

Other