StackTerminal.Health

BETA
Alternative layoutGrade C · 71Mostly solid

Your personalized stack

Based on your goals & preferences, here is a starting stack you can edit.

What this is for
General support
endurance
Why you are seeing this
Goal fit: endurance.
What to do next
Keep the core idea, then tighten timing or overlap issues to make the stack easier to run.
← BackView current layout
Buy stack
Public•Built 28 Jan 2026•4 ingredients•1 interaction flagged · 1 synergy
Core stack
The main ingredients doing the work.
4 key items
Vitamin D3Moderate
Morning (with fat-containing meal) • Cholecalciferol •
Common baseline supplement; personal need depends on labs & sun exposure.
Buy ingredient →
25mg
Prevention of acute respiratory tract infections
Moderate
Population: Children and adults (ages 0–95); 25 RCTs, n=11,321
Study type: Systematic review and meta-analysis of individual participant data from RCTs
Dose context: —

Vitamin D supplementation reduced risk of acute respiratory tract infection (adjusted OR 0.88, 95% CI 0.81–0.96); greatest benefit in those with baseline deficiency (<25 nmol/L) & those receiving daily or weekly dosing rather than bolus doses.

Citation: Martineau AR, Jolliffe DA, Hooper RL, et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 2017;356:i6583.•DOI: 10.1136/bmj.i6583•https://pubmed.ncbi.nlm.nih.gov/28202713/
IPD meta-analysis; high statistical power; effect strongest in vitamin D-deficient individuals.
Fracture prevention in elderly adults
Moderate
Population: Ambulatory and institutionalized elderly persons
Study type: Systematic review and meta-analysis of RCTs
Dose context: —

Vitamin D at 700–800 IU/day reduced hip fracture risk by 26% (RR 0.74) & any nonvertebral fracture by 23% (RR 0.77); no significant benefit was observed at 400 IU/day.

Citation: Bischoff-Ferrari HA, Willett WC, Wong JB, et al. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005;293(18):2257-64.•DOI: 10.1001/jama.293.18.2257•https://pubmed.ncbi.nlm.nih.gov/15886381/
Dose-dependent effect; 400 IU/day insufficient for fracture prevention.
Vitamin D status & physical performance in athletes
Low
Population: Competitive and recreational athletes
Study type: Narrative review
Dose context: —

Vitamin D insufficiency is prevalent among athletes, particularly indoor athletes & those in northern latitudes in winter. Insufficiency is associated with reduced muscle strength, power, & endurance; supplementation of 2,000–6,000 IU/day recommended to maintain 25(OH)D >40 ng/mL.

Citation: Yoon S, Kwon O, Kim J. Vitamin D in athletes: focus on physical performance and musculoskeletal injuries. Phys Act Nutr. 2021;25(2):20-25.•DOI: 10.20463/pan.2021.0011•https://pubmed.ncbi.nlm.nih.gov/34315203/
Narrative review; prevalence data robust, intervention evidence more limited.
Magnesium CitrateModerate
Daily • — •
Added manually
Buy ingredient →
1000mg
Bioavailability of magnesium citrate vs oxide & amino-acid chelate
Moderate
Population: Healthy adults (n=46)
Study type: Randomized double-blind trial
Dose context: 300 mg typical • Duration: 60 days

Magnesium citrate produced the greatest mean serum Mg concentration following both acute & chronic 300 mg/day supplementation, demonstrating superior bioavailability over magnesium oxide & amino-acid chelate preparations.

Citation: Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-91.•https://pubmed.ncbi.nlm.nih.gov/14596323/
Foundational bioavailability comparison study; citrate & chelate both outperform oxide.
Blood pressure reduction in adults
Moderate
Population: Adults (34 RCTs, n=2,028); dose 368 mg/day median
Study type: Systematic review and meta-analysis of double-blind RCTs
Dose context: 368 mg typical • Duration: 3 months

Magnesium supplementation (median 368 mg/day for 3 months) reduced systolic BP by 2.00 mmHg (95% CI 0.43–3.58) & diastolic BP by 1.78 mmHg (95% CI 0.73–2.82) vs placebo; 300 mg/day for ≥1 month sufficient to raise serum Mg & lower BP.

Citation: Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-33.•DOI: 10.1161/HYPERTENSIONAHA.116.07664•https://pubmed.ncbi.nlm.nih.gov/27402922/
CaffeineHigh
Daily • — •
Added manually
Buy ingredient →
200mg
Trade-offs & context
Sleep

Impairs sleep onset and deep sleep if consumed within 8–10 hours of bedtime

Tolerance

Tolerance develops within 1–2 weeks of daily use, reducing efficacy

Neural

Withdrawal: headache and fatigue on cessation after sustained daily use

Cardiovascular

Elevated heart rate, anxiety, jitteriness — individual sensitivity varies widely

Context: doses >400mg

Endurance & sport performance
High
Population: Athletes and active adults
Study type: ISSN Position Stand (systematic review)
Dose context: 200 mg typical (range: 100–400 mg) • Duration: Acute (single dose)

Strong evidence that 3–6 mg/kg caffeine improves endurance, strength, & power; benefits consistent but moderated by genetics & habituation.

Citation: Guest NS et al. J Int Soc Sports Nutr. 2021;18(1):1.•DOI: 10.1186/s12970-020-00383-4•https://pubmed.ncbi.nlm.nih.gov/33388079/
CYP1A2 & ADORA2A genotypes influence individual response.
Sleep disruption (safety warning)
High
Population: Healthy adults
Study type: Systematic review & meta-analysis
Dose context: 200 mg typical (range: 100–400 mg) • Duration: Acute

Caffeine prolongs sleep latency, reduces total sleep time & efficiency; clinically meaningful disruption occurs with 400 mg within 8–12 h of bedtime.

Citation: Gardiner C et al. Sleep Med Rev. 2023;68:101764.•DOI: 10.1016/j.smrv.2022.101764•https://pubmed.ncbi.nlm.nih.gov/36870101/
Avoid caffeine within 6–8 h of intended sleep time when sleep is a priority.
Cognitive performance (attention, reaction time)
High
Population: Healthy adults (31 trials, n=1,455)
Study type: Systematic review & meta-analysis
Dose context: 200 mg typical (range: 100–400 mg) • Duration: Acute

Caffeine significantly improves reaction time (g=0.28) & accuracy (g=0.27) on attention tasks; dose ≥200 mg shows larger effects.

Citation: Grgic J et al. Int J Sport Nutr Exerc Metab. 2021;31(3):199–206.•https://pubmed.ncbi.nlm.nih.gov/33800853/
Benefits are acute; tolerance develops with daily use.
Creatine MonohydrateModerate
Daily • — •
Added manually
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.
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
1 caution
Supplements
4
Training load
Unknown
Caffeine (est.)
200 mg
Caution
Moderate stimulant load (~200 mg caffeine)
Estimated 200 mg/day of caffeine from explicit items in this stack. Works well for most people, but monitor sleep quality — especially if you're also consuming coffee or tea throughout the day.
Note
Magnesium citrate: GI sensitivity
Magnesium citrate can cause loose stools in some people, especially at doses above 200 mg. Start low and build up. If you're GI-sensitive, consider switching to magnesium glycinate.

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

Interaction Analysis
Pharmacokinetic + pair-level checks
1 caution1 synergy
Caution
Creatine + Caffeine: caffeine may blunt creatine loadingPMID:8960580
Two independent studies found caffeine co-ingestion during creatine loading attenuates the ergogenic benefit on phosphocreatine resynthesis, likely via opposing effects on muscle relaxation time. The interference is more pronounced during the loading phase.
→Separate caffeine and creatine by 4+ hours, especially during the loading phase. Take creatine post-workout where possible.
Synergies detected
Synergy
Magnesium + Vitamin D3: activation synergyPMID:29480918
Magnesium is required for every enzymatic step that converts inactive vitamin D to its active form (calcitriol). Without adequate magnesium, high-dose D3 supplementation is inefficient. Up to 50% of people are magnesium-insufficient.
→Ensure magnesium intake (300–400mg) when supplementing D3 > 2000 IU.
Timing optimizations
Vitamin D3
With largest fat-containing meal
Fat-soluble. Co-ingestion with dietary fat increases absorption by 32–56%. (Onset: ~12h, half-life: ~360h)
Magnesium Citrate
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)
Caffeine
Before 2pm
Half-life ~5h. A 2pm dose may still be at 50% plasma at 7pm, disrupting sleep architecture. (Onset: ~45 min, half-life: ~5h)
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)

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

Similar community stacks

If this is close but not quite right, start from a similar stack rather than from zero.

Browse all community stacks →
electrolytesendurancehydration

Heavy Sweater Electrolyte Base

by@athlete

Supports fluid balance during long or hot training sessions.

Sodium Citrate
500mg
Potassium Citrate
500mg
Vitamin D3
1000mg
New
View
pre-workoutperformanceendurance

Pre-Workout Performance Stack

by@athlete

Targets acute performance via nitric oxide support, buffering capacity, & central drive.

L-Citrulline Malate
8000mg
Beta-Alanine
3200mg
Caffeine
200mg
+ 1 more supplements
New
View
performancerecoveryendurance

Athletic Performance and Recovery

by@athlete

Combining L-Citrulline with Electrolytes can enhance athletic performance and support recovery. L-Citrulline improves nitric oxide production and endurance, while Electrolytes support hydration and muscle function.

L-Citrulline
6000mg
Electrolytes (Sodium / Potassium / Magnesium blend)
0mg
New
View