StackTerminal.Health

BETA
Alternative layoutGrade B · 87Clean with useful synergies

Drug-Test Safe Performance Base

Supports training without grey-area or banned ingredients.

What this is for
General support
performance, drug-test-safe
Why you are seeing this
Goal fit: performance, drug-test-safe.
What to do next
Add body metrics if you want dose previews to reflect your weight rather than the reference dose.
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Public•Built 28 Jan 2026•3 ingredients•No interactions detected · 1 synergy found
Core stack
The main ingredients doing the work.
3 key items
Creatine MonohydrateModerate
Daily • Monohydrate •
Well-established & permitted by all major agencies.
Buy ingredient →
5000mg
Trade-offs & context
Tolerance

Water retention of 1–2 kg in the first week (intramuscular, not fat)

Tolerance

GI discomfort — bloating and cramping; spread loading doses across the day

Context: loading phase >10g/day

Note

Non-responders (~25–30%) see minimal benefit regardless of dose

Short-term memory & 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 & 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 & those with lower dietary creatine (e.g., vegetarians).
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, & 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.
Beta-AlanineHigh
Daily • Powder •
Permitted buffering agent for high-intensity performance.
Buy ingredient →
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) & 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 & 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)Moderate
Daily • — •
Added manually
Buy ingredient →
400mg
Trade-offs & context
Tolerance

Loose stools at higher doses; glycinate form is better tolerated than citrate or oxide

Context: doses >400mg elemental

Timing

Drowsiness — take in the evening to leverage rather than fight this effect

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.
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 & 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.
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Clean
Supplements
3
Training load
Unknown
No flags
No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis
Pharmacokinetic + pair-level checks
1 synergyNo conflicts
Synergies detected
Synergy
Creatine + Beta-Alanine: performance synergyPMID:25289715
Creatine supports phosphocreatine replenishment (power), while beta-alanine supports buffering capacity via muscle carnosine. Combination studies report improved repeated high-intensity performance versus baseline or single-agent arms in some protocols.
→Take together pre-workout or with meals. Beta-alanine tingling is reduced when split into smaller doses.
Timing optimizations
Creatine Monohydrate
Post-workout or with carbohydrate
Insulin-mediated creatine uptake. Post-workout carbohydrate enhances muscle creatine loading. Timing matters less for maintenance. (Onset: ~1h, half-life: ~3h)
Beta-Alanine
Pre-workout (split doses)
Paresthesia (tingling) is dose-dependent — split into 1–1.6g doses. Works acutely to sustain carnosine levels pre-exercise. (Onset: ~30 min, half-life: ~2.5h)
Magnesium (Glycinate)
Evening (glycinate/threonate) or before bed
Magnesium promotes GABA activity and lowers core body temperature, aiding sleep onset and quality. (Onset: ~2h, half-life: ~8h)

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

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