Library
Evidence-graded supplement catalog with local JSON-driven metadata.
Supplement Library
Local dataset. Edit `data/supplements.json` to extend this catalog.
Protein Powder (Whey/Plant Blend)
Raises daily protein intake to support muscle protein synthesis and satiety.
Goal alignment (all-around): 8/10
Dose: 20-40 g as needed (Post-workout or with low-protein meals)
Estimated cost: $34/month
Who benefits: Useful when whole-food protein intake is inconsistent.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Omega-3 (EPA/DHA)
Provides long-chain omega-3 fats associated with cardiometabolic support.
Goal alignment (all-around): 8/10
Dose: 1-2 g EPA+DHA/day (With meals containing fat)
Estimated cost: $26/month
Who benefits: People with low fatty-fish intake or high inflammation-risk profile.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Vitamin D3 (+/- K2)
Supports vitamin D status, relevant to musculoskeletal and immune function.
Goal alignment (all-around): 8/10
Dose: 1000-2000 IU/day (With a fat-containing meal)
Estimated cost: $8/month
Who benefits: Users with low sun exposure or low 25(OH)D markers.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Magnesium (Glycinate)
Supports magnesium sufficiency involved in neuromuscular and sleep-related pathways.
Goal alignment (all-around): 8/10
Dose: 200-350 mg elemental/day (Evening or split with meals)
Estimated cost: $18/month
Who benefits: Users with poor sleep, higher stress, or likely low magnesium intake.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Fiber (Psyllium)
Viscous fiber can improve stool consistency and modestly support lipid/glucose metrics.
Goal alignment (all-around): 8/10
Dose: 5-10 g/day (With water away from medication)
Estimated cost: $10/month
Who benefits: People with low fiber intake or elevated LDL/HbA1c markers.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Creatine Monohydrate
Supports phosphocreatine stores for high-intensity energy demand.
Goal alignment (all-around): 7/10
Dose: 3-5 g daily (Any time daily, consistency over timing)
Estimated cost: $12/month
Who benefits: People training for strength/power or low dietary creatine intake.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Vitamin B12
Corrects dietary B12 insufficiency risk in low-animal-food patterns.
Goal alignment (all-around): 6/10
Dose: 500-1000 mcg weekly or daily low dose (Any time)
Estimated cost: $5/month
Who benefits: Vegan and many vegetarian users, or low B12 markers.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Glycine
May support sleep onset/quality in some users.
Goal alignment (all-around): 5/10
Dose: 3 g before bed (30-60 minutes pre-bed)
Estimated cost: $9/month
Who benefits: Users with poor sleep and higher recovery demands.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
L-Theanine
Can smooth stimulant effect and support calm-focus profile.
Goal alignment (all-around): 5/10
Dose: 100-200 mg (With caffeine or evening)
Estimated cost: $11/month
Who benefits: Users with stress or caffeine jitter sensitivity.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Electrolytes
Replaces sodium/potassium losses and supports hydration behavior.
Goal alignment (all-around): 4/10
Dose: 1 serving around sweat-heavy sessions (During/after heavy sweat sessions)
Estimated cost: $14/month
Who benefits: Athletes or users training in heat with high sweat losses.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Ashwagandha
Adaptogenic herb studied for stress modulation outcomes.
Goal alignment (all-around): 4/10
Dose: 300-600 mg/day (With meals)
Estimated cost: $17/month
Who benefits: Adults with high stress burden after clinician review.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Zinc
Supports micronutrient status where dietary intake is low.
Goal alignment (all-around): 4/10
Dose: 8-15 mg/day (With meals)
Estimated cost: $6/month
Who benefits: Users with low nutrient density diets.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Berberine
Can influence glucose/lipid pathways; use conservatively and with medication review.
Goal alignment (all-around): 4/10
Dose: 500 mg 1-2x/day (With meals)
Estimated cost: $28/month
Who benefits: Users with elevated HbA1c or triglycerides after clinician discussion.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Curcumin
Polyphenol compound with evidence for inflammatory pathway modulation.
Goal alignment (all-around): 4/10
Dose: 500-1000 mg/day (With meals)
Estimated cost: $26/month
Who benefits: Users with inflammatory discomfort context after medication review.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Melatonin (low dose)
Can support circadian alignment and sleep onset in selected contexts.
Goal alignment (all-around): 4/10
Dose: 0.3-1 mg (30-90 minutes pre-bed)
Estimated cost: $6/month
Who benefits: Users with sleep-onset challenges or travel schedule disruptions.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Caffeine
Adenosine receptor antagonism can improve alertness and perceived exertion.
Goal alignment (all-around): 3/10
Dose: 50-200 mg pre-session (30-60 minutes pre training, avoid late evening)
Estimated cost: $7/month
Who benefits: Workout-focused users without high sensitivity or sleep disruption.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Collagen Peptides
Provides collagen peptides for connective tissue support contexts.
Goal alignment (all-around): 3/10
Dose: 10 g/day (Any time daily)
Estimated cost: $24/month
Who benefits: Users with joint discomfort or higher connective tissue load.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Rhodiola Rosea
Adaptogen with mixed-quality evidence for fatigue/stress symptoms.
Goal alignment (all-around): 3/10
Dose: 200-400 mg/day (Morning or early afternoon)
Estimated cost: $21/month
Who benefits: Some high-stress users when sleep basics are already addressed.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
CoQ10
Supports mitochondrial cofactor status; evidence varies by context.
Goal alignment (all-around): 3/10
Dose: 100-200 mg/day (With fat-containing meal)
Estimated cost: $29/month
Who benefits: Older adults or those with high fatigue burden after clinician review.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Taurine
Conditionally important amino acid with emerging longevity interest.
Goal alignment (all-around): 3/10
Dose: 1-2 g/day (With meals)
Estimated cost: $13/month
Who benefits: Users seeking low-cost longevity add-on after foundation coverage.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Citrulline Malate
Supports nitric-oxide-related pathways and perceived exertion in some contexts.
Goal alignment (all-around): 3/10
Dose: 6-8 g pre-workout (30-60 min pre-session)
Estimated cost: $22/month
Who benefits: Athletic users with higher training frequency.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Iron (Bisglycinate)
Corrects iron deficiency when confirmed by labs and clinician assessment.
Goal alignment (all-around): 2/10
Dose: 18-27 mg elemental/day (Away from calcium and certain medications)
Estimated cost: $7/month
Who benefits: Only users with low ferritin or known deficiency patterns.
Evidence grade A: Strong, consistent human evidence for relevant outcomes in target populations.
Probiotic (Multi-strain)
Strain-specific effects; evidence quality varies by outcome.
Goal alignment (all-around): 2/10
Dose: As labeled (With food)
Estimated cost: $24/month
Who benefits: Selective GI contexts, with strain/outcome matching.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Nicotinamide Riboside (NR)
NAD+ precursor with emerging evidence; long-term outcomes remain uncertain.
Goal alignment (all-around): 2/10
Dose: 250-300 mg/day (Morning)
Estimated cost: $48/month
Who benefits: High-budget longevity-focused users with conservative expectations.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Beta-Alanine
Raises muscle carnosine over time for repeated high-intensity efforts.
Goal alignment (all-around): 2/10
Dose: 3.2-6.4 g/day (Split doses across day)
Estimated cost: $18/month
Who benefits: High-intensity training users, especially interval-heavy sports.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Alpha-GPC
Choline donor with limited context-dependent performance evidence.
Goal alignment (all-around): 2/10
Dose: 300-600 mg pre-focus session (Before cognitively demanding sessions)
Estimated cost: $32/month
Who benefits: High-budget performance users after foundations are covered.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.
Beetroot Nitrate
Dietary nitrate can support nitric oxide pathways and endurance economy.
Goal alignment (all-around): 2/10
Dose: 300-600 mg nitrate equivalent pre-session (2-3 hours pre-endurance session)
Estimated cost: $30/month
Who benefits: Endurance-focused athletes, especially in repeated events.
Evidence grade B: Moderate evidence with some limitations in consistency or population fit.
Selenium
Trace mineral involved in antioxidant and thyroid-related enzymes.
Goal alignment (all-around): 2/10
Dose: 50-100 mcg/day (With meals)
Estimated cost: $4/month
Who benefits: Selected users with low selenium intake; avoid indiscriminate high dosing.
Evidence grade C: Early or mixed evidence; useful only in specific contexts.