Browse by Goal
Every goal is different. Every stack should be too. Find evidence-based supplement recommendations matched to exactly what you're trying to achieve — with buy links for every ingredient.
Build Muscle
The evidence is clear: creatine, adequate protein, D3, and magnesium. Everything else is secondary. We cut through the marketing noise and show you what the RCTs actually say at clinical doses.
Lose Fat
No fat burner replaces a caloric deficit. But caffeine, EGCG, and glucomannan have meaningful RCT evidence for supporting metabolic rate and satiety. We show the doses that actually move the needle.
Sleep Better
Magnesium glycinate, L-theanine, apigenin, and low-dose melatonin (0.3–1mg, not 10mg) have solid RCT evidence. The gummies you see everywhere are pharmacologically the wrong dose.
Energy & Focus
Caffeine + L-theanine is the most replicated nootropic stack in the human literature. Lion's Mane and Alpha-GPC are the most evidence-backed additions. We rate everything else honestly — most is weak.
Immune Support
Vitamin D3, zinc, and omega-3 have the strongest mechanistic and clinical immune evidence. Elderberry is popular but softer. We separate what's proven from what's plausible from what's marketing.
Reduce Stress
KSM-66 ashwagandha has the strongest cortisol-reduction evidence of any adaptogen tested in humans — 27.9% vs placebo at 60 days. Rhodiola and phosphatidylserine also have meaningful data.
Joint Health
Collagen peptides (10g/day), glucosamine sulfate, and omega-3 have the clearest joint evidence. We review the most popular joint supplements and check whether they're actually at the studied doses.
Hormonal Balance
Zinc, magnesium, D3, and KSM-66 have evidence for supporting healthy testosterone in deficient individuals. Most "test booster" products are overpriced micronutrient blends. We call it plainly.