Women’s Daily Baseline (No Fish Oil)

Public • 2/4/2026

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

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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

Women’s Multivitamin (generic)High

With breakfast • Capsule • Click to expand

Practical baseline when diet consistency is imperfect.

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1000mg

Cancer, cardiovascular disease, and 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/

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 and formulation.

Citation: NIH ODS – Dietary Supplement Fact Sheets (overview resource)•https://ods.od.nih.gov/factsheets/list-all/

Vitamin D3Moderate

With breakfast • Capsule • Click to expand

Foundational micronutrient; dosing depends on baseline status.

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50mg

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) and 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.

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) and 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.

Vitamin D status and 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 and those in northern latitudes in winter. Insufficiency is associated with reduced muscle strength, power, and 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 • Click to expand

Often helpful when intake is low; can support relaxation/sleep quality in some people.

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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.