Drug-Test Safe Performance Base

Public • 1/28/2026

Supports training without grey-area or banned ingredients.

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Practical pre-check

Deterministic heuristics (stimulants, duplicates, hydration). Not medical advice.

Supplements

Items in this stack

Training load

Unknown load

Need more wearable data

Stimulant estimate

0 mg

Only counts explicit caffeine items

Looks clean

No obvious duplication/stimulant/hydration flags from the heuristic pass.

AI risk assessment

Context: No wearable data

No assessment yet.

Supplements

3 items

Creatine MonohydrateHigh

Daily • Monohydrate • Click to expand

Well-established and permitted by all major agencies.

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5000mg

Strength / power performance

High

Population: Healthy adults; athletes and recreationally trained

Study type: ISSN Position Stand (comprehensive review)

Dose context: 5000 mg typical (range: 3000–5000 mg) • Duration: 4–12+ weeks

Consistent improvements in strength, power, and training volume; safe for long-term use (up to 30 g/day for 5 years studied). Loading optional; maintenance commonly 3–5 g/day.

Citation: Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18.•DOI: 10.1186/s12970-017-0173-z•https://pubmed.ncbi.nlm.nih.gov/28615996/

Non-responders (~25–30%) exist; vegetarians/vegans tend to show larger gains.

Short-term memory and reasoning

Moderate

Population: Healthy adults (6 RCTs, n=281); larger effects in older adults

Study type: Systematic review of RCTs

Dose context: 5000 mg typical (range: 3000–20000 mg) • Duration: 4–12 weeks

Oral creatine may improve short-term memory and intelligence/reasoning in healthy individuals; effect on other cognitive domains unclear.

Citation: Avgerinos KI et al. Exp Gerontol. 2018;108:166–173.•DOI: 10.1016/j.exger.2018.04.013•https://pubmed.ncbi.nlm.nih.gov/29704637/

Cognitive benefits most consistent in aging or sleep-deprived populations and those with lower dietary creatine (e.g., vegetarians).

Beta-AlanineHigh

Daily • Powder • Click to expand

Permitted buffering agent for high-intensity performance.

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3200mg

High-intensity exercise performance (1–4 min efforts) via muscle carnosine elevation

High

Population: Athletes and trained adults

Study type: ISSN Position Stand (systematic review)

Dose context: 4800 mg typical (range: 3200–6400 mg) • Duration: 4–12 weeks

4–6 g/day for ≥4 weeks significantly augments muscle carnosine (intracellular pH buffer) and improves exercise lasting 1–4 min; no benefit for efforts <60 s.

Citation: Trexler ET et al. J Int Soc Sports Nutr. 2015;12:30.•DOI: 10.1186/s12970-015-0090-y•https://pubmed.ncbi.nlm.nih.gov/26175657/

Paresthesia (tingling) is common but harmless; split dosing reduces it.

Exercise capacity and performance (broader meta-analysis)

Moderate

Population: Mixed athletes; 1,461 participants across 40 studies

Study type: Systematic review & meta-analysis

Dose context: 4800 mg typical (range: 3200–6400 mg) • Duration: 4–12 weeks

Significant overall effect size (ES = 0.18, 95% CI 0.08–0.28); greatest benefit for exercise in 1–10 min duration window.

Citation: Saunders B et al. Br J Sports Med. 2017;51(8):658–669.•DOI: 10.1136/bjsports-2016-096396•https://pubmed.ncbi.nlm.nih.gov/27797728/

Effect size modest; larger in capacity vs. performance measures.

Magnesium (Glycinate)Low

Daily • — • Click to expand

Added manually

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400mg

Insomnia in older adults (sleep latency, total sleep time)

Low

Population: Older adults with insomnia (3 RCTs, n=151)

Study type: Systematic review & meta-analysis

Dose context: 320 mg typical (range: 100–500 mg) • Duration: 8 weeks

Magnesium supplementation reduced sleep onset latency by ~17 min vs. placebo; increased sleep time and efficiency. Evidence rated low-to-very-low quality; all trials at moderate-to-high bias risk.

Citation: Mah J & Pitre T. BMC Complement Med Ther. 2021;21(1):125.•DOI: 10.1186/s12906-021-03297-z•https://pubmed.ncbi.nlm.nih.gov/33865376/

Benefit most plausible in those with low baseline magnesium. Dose refers to elemental magnesium.

Sleep quality in adults with poor sleep (magnesium bisglycinate RCT)

Moderate

Population: Adults aged 18–65 with self-reported poor sleep (n=155)

Study type: RCT (double-blind, placebo-controlled)

Dose context: 250 mg typical (range: 200–250 mg) • Duration: 8 weeks

250 mg elemental magnesium as bisglycinate modestly but significantly reduced Insomnia Severity Index score vs. placebo (−3.9 vs −2.3, p=0.049) by week 4; well-tolerated with minimal GI effects.

Citation: Abboud M et al. Nutrients. 2025.•https://pubmed.ncbi.nlm.nih.gov/40918053/

First RCT specifically using magnesium bisglycinate for sleep in a general adult population.