Supplement Stack Analyzer

Strong = multiple meta-analyses or position stands from ISSN/NSCA/ACSM (creatine, caffeine, protein). Moderate = consistent RCT support but smaller effect sizes (citrulline, fish oil, vitamin D, beta-alanine). Weak = mixed or limited evidence (zinc unless deficient, ashwagandha). Not supported = strong evidence of no benefit in healthy lifters (BCAAs when protein is adequate, glutamine).

It is the single most-studied performance supplement, with >500 peer-reviewed studies showing consistent strength, power, and lean mass benefits at 3 to 5 g/day. Cheap, safe at recommended doses, and benefits virtually every lifter regardless of goal.

Marketing momentum exceeds the research. BCAAs alone are not enough to maximally stimulate muscle protein synthesis — you need the full essential amino acid spectrum (Wolfe 2017). If you already drink whey or eat protein, BCAAs add nothing measurable.

Recommendations are population-average optimal ranges from published research. They are not medical advice. If you take medications, are pregnant, or have a clinical condition, talk to your doctor — particularly about magnesium, melatonin, vitamin D, and zinc.

Caffeine half-life is 5 to 6 hours. A 200 mg dose at 2 PM still leaves ~100 mg active at 8 PM and ~50 mg at 2 AM. Multiple sleep studies show measurable reductions in deep sleep with caffeine within 6 hours of bedtime, even when subjects don't notice it subjectively.

It identifies the ~15 most common research-backed supplements lifters and general-pop users take. Niche items (collagen, tongkat ali, methylene blue) will show as unidentified. The output focuses on the supplements where research evidence is unambiguous.

No. This is research-summarization, not medical advice. The citations link to PubMed so you can read the source studies directly. Always tell your physician what you take — particularly with prescription medications, since some supplements affect anticoagulants, lithium, statins, and thyroid meds.