Supplement Sanity Checker

What this tool does

This checker helps you simplify a supplement stack into a clearer plan. It prioritizes high-evidence basics, flags common stimulant/sleep issues, and suggests a keep / test / drop structure so you can reduce noise and focus on what actually moves outcomes.

Who/when to use it

• You have 5+ supplements and can’t tell what’s helping.
• You’re dealing with sleep disruption, anxiety/overstimulation, or GI issues.
• You want to align supplements to a specific goal (performance, recovery, general health).

How to use it (step-by-step)

1. Select your primary goal.
2. Paste your current stack (one per line). Include doses if you know them.
3. Enter your daily caffeine intake and average sleep.
4. Pick the main issue you’re trying to solve right now.
5. Run the check, then execute the plan for 10–14 days before adding anything new.

Example interpretation

If your score is low and you report high caffeine + low sleep, the fastest improvement is usually not adding more supplements — it’s reducing stimulant load, moving caffeine earlier, and simplifying to a small core stack so you can measure effect.

FAQ

Should I copy a “popular stack” from social media?

Usually no. More items increases interaction risk and makes it harder to know what works for you.

What are “high-evidence basics”?

It depends on diet and training, but common examples are creatine, omega-3 (if low fish intake), and vitamin D when clinically indicated.

How long should I test a change?

Typically 10–14 days for sleep/energy signals and 3–6 weeks for performance/body composition trends (depending on the supplement).

Can supplements fix poor sleep?

Sometimes they help, but sleep schedule, caffeine timing, and stress load usually dominate. Use supplements as “support,” not the foundation.

Is this medical advice?

No. If you’re pregnant, on medication, or have a condition, confirm safety with your clinician/pharmacist.

Next best tools

• Caffeine Intake Safety Calculator — check if stimulant load is disrupting sleep or recovery.
• Sleep Debt Calculator — quantify whether sleep debt is the real bottleneck.
• Weekly Nutrition Audit — turn stack changes into a measurable weekly plan.
• Recovery-Driven Calorie Engine — adjust fueling to match recovery demand.