Supplement library
Every supplement, decoded.
17 supplements across 10 categories — with dosages, timing, evidence ratings, side effects, and stacking guidance.
17 results
Performance
StrongCreatine Monohydrate
The most researched sports-nutrition supplement, with consistent evidence for strength and power.
Dose · 3–5 g per day
Protein
StrongWhey Protein Isolate
A high-quality, fast-digesting dairy protein used to meet daily protein targets.
Dose · 20–40 g per serving to hit a daily protein target of ~1.6–2.2 g/kg bodyweight
Protein
ModerateCasein Protein
A slow-digesting dairy protein sometimes used before extended fasting windows.
Dose · 30–40 g
Pre-Workout
StrongCaffeine Anhydrous
A well-established ergogenic aid for training performance and alertness.
Dose · Typically 3–6 mg/kg bodyweight (individual tolerance varies)
Pre-Workout
ModerateBeta-Alanine
Buffers muscle acidity during high-rep sets in the 60–240 second effort range.
Dose · 3.2–6.4 g daily, ideally split into smaller doses to minimize tingling
Pre-Workout
ModerateL-Citrulline Malate
Amino acid studied for training volume and perceived exertion in resistance training.
Dose · 6–8 g
Health
StrongVitamin D3
A fat-soluble vitamin most people in low-sunlight environments benefit from supplementing.
Dose · 1,000–2,000 IU daily is a common maintenance range for healthy adults; higher doses only under medical guidance and blood testing.
Health
StrongOmega-3 Fish Oil
EPA and DHA fatty acids from fish, with cardiovascular and inflammation research support.
Dose · 1–3 g combined EPA+DHA per day
Recovery
ModerateMagnesium Glycinate
A well-tolerated form of magnesium sometimes used to support sleep and muscle relaxation.
Dose · 200–400 mg elemental magnesium
Recovery
ModerateAshwagandha (KSM-66)
An adaptogenic herb studied for stress and cortisol responses.
Dose · 300–600 mg standardized extract
Cognition
ModerateL-Theanine
An amino acid from tea leaves that pairs well with caffeine for calmer focus.
Dose · 100–200 mg
Sleep
ModerateMelatonin
A hormone used to help shift or initiate sleep timing — best at low doses.
Dose · 0.3–1 mg (higher doses are common in retail products but often unnecessary and can worsen morning grogginess)
Health
StrongIron (Bisglycinate)
A gentle iron form — only supplement if a blood test confirms deficiency.
Dose · Only as directed by a physician after a serum ferritin test
Health
StrongIodine (from Kelp)
An essential trace element — deficiency and excess both cause thyroid problems.
Dose · About 150 mcg/day for healthy adults (RDA); no more without medical guidance
Mood
Preliminary5-HTP
A serotonin precursor — use cautiously and never with serotonergic medication.
Dose · 50–100 mg to start; only under medical guidance
Fat Loss
PreliminaryYohimbine HCl
A stimulant compound studied for stubborn fat — carries significant cardiovascular and psychiatric risks.
Dose · 0.2 mg/kg bodyweight in research; many people do not tolerate this dose
Hormones
PreliminaryFadogia Agrestis
A traditional herb with only animal-model research — human safety and efficacy are unproven.
Dose · No established evidence-based dose in humans