StackTerminal.Health

BETA
Alternative layoutGrade B · 74Mostly solid

Your personalized stack

Built from your goals & the supplement evidence library. You can edit doses & timing.

What this is for
General support
strength, recovery, daily
Why you are seeing this
Goal fit: strength, recovery, daily.
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 09 Feb 2026•6 ingredients•1 interaction flagged · 2 synergies
Core stack
The main ingredients doing the work.
4 key items
CaffeineHigh
Morning or pre-workout • Caffeine anhydrous •
Caffeine acutely improves multiple performance outcomes; common effective range is ~3–6 mg/kg in many studies, with high inter-individual variability.
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

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.
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.
Beta-AlanineModerate
Evening • Beta-alanine •
Chronic beta-alanine supplementation increases muscle carnosine & can improve performance, commonly using multi-gram daily dosing over weeks.
Buy ingredient →
3200mg
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.
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.
Vitamin D3Moderate
Evening • Cholecalciferol •
Effectively raises serum 25(OH)D concentrations.
Buy ingredient →
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) & 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) & 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 & 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.
Creatine MonohydrateModerate
Evening • Creatine monohydrate •
Creatine monohydrate is safe & effective for improving performance & lean mass at commonly used doses.
Buy ingredient →
5500mg
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.
Support ingredients
Helpful add-ons, secondary support, and the rest of the stack.
2 more
Omega-3 (EPA/DHA)High
Evening • Triglyceride fish oil •
Improves triglycerides & other risk markers; outcomes depend on baseline risk & dose.
Buy ingredient →
2000mg
Trade-offs & context
Tolerance

Fishy aftertaste/burps — take with food or use enteric-coated softgels

Interaction

Mild anticoagulant effect — caution pre-surgery or with blood thinners

Context: doses >3g EPA+DHA/day

Triglyceride reduction
High
Population: Adults with hypertriglyceridemia
Study type: Systematic review and meta-analysis of RCTs
Dose context: — (range: 2000–4000 mg)

High-dose omega-3 (≥2 g EPA+DHA/day) consistently reduces fasting triglycerides by 15–30% in adults with elevated baseline levels.

Citation: See PubMed triglyceride meta-analysis.•https://pubmed.ncbi.nlm.nih.gov/34139241/
Delayed-onset muscle soreness (DOMS) after eccentric exercise
Low
Population: Healthy adults performing eccentric exercise
Study type: Systematic review and meta-analysis of RCTs
Dose context: —

Omega-3 PUFA supplementation produced a statistically significant reduction in DOMS (MD −0.93, 95% CI −1.44 to −0.42; p=0.0004) across 12 RCTs, though the effect size fell below the minimal clinically important difference of 1.4 on a 10-point VAS. Low-quality evidence overall.

Citation: Lv ZT, Zhang JM, Zhu WT. Omega-3 Polyunsaturated Fatty Acid Supplementation for Reducing Muscle Soreness after Eccentric Exercise: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Biomed Res Int. 2020;2020:8062017.•DOI: 10.1155/2020/8062017•https://pubmed.ncbi.nlm.nih.gov/32382573/
Statistical significance without clear clinical significance; larger doses (≥6 g/day) & longer supplementation (≥7 weeks) may be required.
Cardiovascular outcomes & mortality
Moderate
Population: General adults and cardiovascular risk populations
Study type: Systematic review and meta-analysis
Dose context: —

Omega-3 supplementation associated with reductions in cardiovascular events; benefit most consistent at higher EPA+DHA doses (≥2 g/day) & in high-risk populations.

Citation: See Omega-3 cardiovascular outcome trials meta-analysis.•https://pmc.ncbi.nlm.nih.gov/articles/PMC12129820/
PMC full-text review; curated cardiovascular evidence.
Retatrutide (LY-343794)High
Evening • Lyophilized powder •
Retatrutide produced large, dose-dependent mean body-weight reductions over 48 weeks versus placebo; GI adverse effects were common & dose-related.
Buy ingredient →
12mg
Body weight reduction
High
Population: Adults with obesity (without diabetes) in a randomized controlled phase 2 trial
Study type: Randomized, double-blind, placebo-controlled phase 2 trial
Dose context: 12 mg typical (range: 1–12 mg) • Duration: 48 weeks

Retatrutide produced substantial mean body-weight reductions over 48 weeks (up to ~24% at highest dose), with larger losses at higher doses; GI adverse effects were common & dose-related.

Citation: Jastreboff et al., N Engl J Med (2023) — Triple–Hormone-Receptor Agonist Retatrutide for Obesity•DOI: 10.1056/NEJMoa2301972•https://www.nejm.org/doi/full/10.1056/NEJMoa2301972
Phase 3 registrational program design (TRIUMPH)
Low
Population: Adults with obesity ± OSA, knee osteoarthritis, or cardiovascular disease (>5800 participants across 4 trials)
Study type: Phase 3 registrational program design/rationale publication
Dose context: — • Duration: Ongoing (trials projected through 2025–2026)

The TRIUMPH phase 3 program (4 trials, >5800 participants) evaluates once-weekly subcutaneous retatrutide vs. placebo for weight management & obesity-related complications (OSA, OA, CVD). No primary efficacy results published as of early 2026; design & rationale published in 2025.

Citation: Wadden et al., Diabetes Obes Metab (2025) — Retatrutide for obesity, OSA and knee OA: Rationale and design of TRIUMPH•https://pubmed.ncbi.nlm.nih.gov/41090431/
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
1 caution
Supplements
6
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
Stimulants without sleep-support counterbalance
This stack has a notable stimulant load but no sleep-support ingredient. If sleep quality is important to you, consider adding magnesium, L-theanine, or glycine in the evening to offset stimulant effects.

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

Interaction Analysis
Pharmacokinetic + pair-level checks
1 caution2 synergies
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
Vitamin D3 + Omega-3: fat-soluble synergyPMID:22190928
Vitamin D3 absorption is higher when taken with fat-containing meals. Omega-3 is also best taken with meals for absorption, so co-administering them with a fat-containing meal is a practical timing synergy.
→Take both with your largest fat-containing meal of the day.
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
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)
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)
Vitamin D3
With largest fat-containing meal
Fat-soluble. Co-ingestion with dietary fat increases absorption by 32–56%. (Onset: ~12h, half-life: ~360h)
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)
Omega-3 (EPA/DHA)
With fat-containing meal
Fat-soluble. Bioavailability is significantly higher when taken with food vs fasting. (Onset: ~4h, half-life: ~72h)
Retatrutide (LY-343794)
Take ~72h before the intended effect window
Reaches peak plasma concentration in ~72h. Half-life ~150h.

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 →
strengthrecoverydaily

My Sample Stack

by@tin_man140_6

Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.

Vitamin B-Complex
26mg
Vitamin C
500mg
Ashwagandha
600mg
+ 3 more supplements
New
View
gut-healthdailylongevity

Gut-Friendly Daily Base

by@athlete

Supports digestive resilience & long-term gut health.

Probiotics (multi-strain)
0mg
New
View
longevitymetabolicdaily

Longevity & Metabolic Health Base

by@athlete

Foundational stack aimed at mitochondrial function, insulin sensitivity, & long-term healthspan.

Omega-3 (EPA/DHA)
2000mg
Vitamin D3
50mg
Berberine
1000mg
+ 1 more supplements
New
View