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BETA

Women’s Daily Baseline (No Fish Oil)

B87· Mostly solid
Public • 04 Feb 2026

Simple daily baseline to cover common gaps & support long-term health markers without fish-derived oils.

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Women’s Daily Baseline (No Fish Oil)
dailywomens-healthbudget-conscious
Women’s Multivitamin (generic)
With breakfast
LOW
1000mg
Vitamin D3
With breakfast
HIGH
50mg
Magnesium (Glycinate)
Evening
LOW
400mg
No interactions detected · 1 synergy found
Each dose includes evidence rationale · doses personalized to your weight
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AI risk assessment
Context: No wearable data
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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
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 (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.

Supplements
3 items
Women’s Multivitamin (generic)Low
With breakfast • Capsule •
Practical baseline when diet consistency is imperfect.
Buy ingredient →
1000mg
Micronutrient adequacy in real-world diets
Low
Population: General population
Study type: General evidence synthesis resource
Dose context: 1000 mg typical (range: 1000–2000 mg) • Duration: Daily / as needed

ODS compendium provides fact sheets on vitamins/minerals; multivitamin impact is driven by baseline status & formulation.

Citation: NIH ODS – Dietary Supplement Fact Sheets (overview resource)•https://ods.od.nih.gov/factsheets/list-all/
Cancer, cardiovascular disease, & total mortality in postmenopausal women
High
Population: Postmenopausal women (n=161,808; Women's Health Initiative)
Study type: Prospective cohort study
Dose context: 1000 mg typical (range: 1000–2000 mg) • Duration: Median ~8 years follow-up

Large WHI analysis found multivitamin use had little or no influence on risk of common cancers (breast, colorectal, endometrial, lung, ovarian), cardiovascular disease events, or total mortality in postmenopausal women after 8 years of follow-up.

Citation: Neuhouser ML, et al. Multivitamin use and risk of cancer and cardiovascular disease in the Women's Health Initiative cohorts. Arch Intern Med. 2009;169(3):294-304.•DOI: 10.1001/archinternmed.2008.540•https://pubmed.ncbi.nlm.nih.gov/19204221/
Vitamin D3Moderate
With breakfast • Capsule •
Foundational micronutrient; dosing depends on baseline status.
Buy ingredient →
50mg
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 (Glycinate)Low
Evening • Capsule •
Often helpful when intake is low; can support relaxation/sleep quality in some people.
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

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.
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.

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