What human studies can support
Trials, reviews and guidelines shape the dose, outcome and confidence shown in each ingredient guide.
Used for the evidence verdictEvidence-first dose analysis · reviewed September 2026
New Dose Radar toolThe study says mg/kg. What does that mean at your weight?See the published total, the formula, the source and its safety context.Example80 kg × 3–6 mg/kg240–480 mgUse calculator →Does the dose on the label actually add up?
Scan a product or look up an ingredient. We compare the total daily amount with the doses used in human research, then explain the result in plain language.
Search by ingredient or by goal. No account needed.
Two different signals
Human research and real-world protocols, clearly separated.
We track both, because both are useful. A podcast protocol is always shown as context—not as a clinical conclusion.
What doctors and biohackers discuss
Real-world protocols sit beside their missing evidence, negative findings and practical cautions.
Never changes a grade on its ownExplore experimental protocols →Supplement library · 156 substances
Find the ingredient. Check the dose.
PerformanceStrong evidence
Creatine Monohydrate
A naturally occurring compound that helps rapidly regenerate cellular energy during high-intensity effort.
Common research protocol3–5 g/day→
PerformanceStrong evidence
Caffeine
A central nervous system stimulant commonly studied for alertness and exercise performance.
Common research protocol3–6 mg/kg→
PerformanceStrong evidence
Beta-Alanine
An amino acid that increases muscle carnosine, helping buffer acidity during hard efforts.
Common research protocol4–6 g/day→
PerformanceModerate evidence
Citrulline
An amino acid used to increase arginine availability and support nitric oxide production.
Common research protocol6–8 g citrulline malate→
MuscleStrong evidence
Whey Protein
A complete, leucine-rich dairy protein used to help meet total daily protein needs.
Common research protocol20–40 g high-quality protein per serving→
General HealthModerate evidence
Electrolytes
Minerals including sodium and potassium that help regulate fluid balance and neuromuscular function.
Common research protocol~300–1,000 mg sodium/hour→
PerformanceModerate evidence
Beetroot / Nitrate
A dietary nitrate source that can increase nitric oxide availability and exercise efficiency.
Common research protocol≥372 mg nitrate/day (≥6 mmol)→
General HealthStrong evidence
Omega-3
EPA and DHA fatty acids found in fish and algae oils with established roles in cardiovascular biology.
Common research protocol~1–2 g/day combined EPA + DHA→
General HealthStrong evidence
Vitamin D
A fat-soluble vitamin involved in bone health, calcium regulation, and immune function.
Common research protocol600–800 IU/day total intake→
SleepModerate evidence
Magnesium
An essential mineral involved in hundreds of enzymatic reactions, neuromuscular function, and energy metabolism.
Common research protocol200–400 mg/day elemental magnesium→
SleepLimited evidence
Magnesium Bisglycinate
A chelated magnesium form studied in one recent randomized trial for self-reported poor sleep.
Common research protocol250 mg/day elemental magnesium as bisglycinate→
CognitionLimited evidence
Magnesium L-Threonate
A proprietary magnesium form studied for cognition and sleep, with short trials and substantial industry involvement.
Common research protocol2 g/day magnesium L-threonate (145 mg elemental magnesium)→
General HealthStrong evidence
Zinc
An essential trace mineral involved in immune function, wound healing, and many enzymes.
Common research protocol10–25 mg/day elemental zinc→
SleepModerate evidence
Melatonin
A hormone that signals biological night and helps regulate circadian timing.
Common research protocol0.3–3 mg→
StressModerate evidence
Ashwagandha
An herbal extract studied for perceived stress, anxiety symptoms, and sleep quality.
Common research protocol300–600 mg/day standardized extract→
StressLimited evidence
Rhodiola
An herbal adaptogen studied for fatigue and perceived stress under demanding conditions.
Common research protocol200–400 mg/day standardized extract→
General HealthModerate evidence
Berberine
A plant alkaloid studied for glucose and lipid metabolism, with meaningful medication considerations.
Common research protocol1,000–1,500 mg/day, divided→
General HealthStrong evidence
Psyllium
A soluble fiber that absorbs water and forms a gel in the digestive tract.
Common research protocol~10.2 g/day→
18 of 156 shown
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