Supplement Guide

Evidence-based guide to dietary supplements covering effectiveness ratings, proper dosages, timing, interactions, and which supplements are actually worth your money for specific health and fitness goals.

Usage

Ask about any supplement or describe your health/fitness goal to get evidence-based recommendations. The guide rates supplements by strength of research evidence and provides practical usage guidance.

Parameters

• Supplement: Specific supplement to research, or goal-based recommendations
• Goal: Muscle building, Fat loss, General health, Sleep, Energy, or Cognitive
• Diet: Standard, Vegetarian/Vegan, Keto, or Restricted
• Concerns: Interactions with medications, allergies, or specific health conditions

Examples

1. Creatine Deep Dive: Complete review of creatine monohydrate — mechanisms, effective dose (3-5g/day), loading protocols, timing, water retention facts vs. myths, and who benefits most.

1. Vegan Essential Stack: Identify which supplements vegans genuinely need (B12, D3, Omega-3 DHA, potentially iron and zinc) vs. what's unnecessary with a well-planned diet.

1. Sleep Supplement Comparison: Compare melatonin, magnesium glycinate, L-theanine, and ashwagandha for sleep quality with dosages, timing (30-60 min before bed), and who each works best for.

1. Pre-Workout Ingredients: Analyze common pre-workout ingredients separating effective ones (caffeine, citrulline, beta-alanine) from underdosed or useless fillers.

Guidelines

• Evidence ratings use a clear scale: Strong, Moderate, Limited, or No evidence
• Dosages cite the amounts used in actual research studies, not label claims
• Timing and absorption factors are specified (with food, empty stomach, etc.)
• Drug interactions and contraindications are flagged prominently
• Cost-effectiveness is analyzed — generic forms vs. branded supplements
• Third-party testing certifications (NSF, USP, Informed Sport) are explained
• The "food first" principle is maintained — supplements fill gaps, not replace diet
• Marketing claims are separated from what the research actually shows
• Individual variation is acknowledged — some supplements work for some people, not all