StackTerminal.Health

BETA
Alternative layoutGrade B · 76Mostly 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 14 Mar 2026•3 ingredients•No interactions detected
Core stack
The main ingredients doing the work.
3 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

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.
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.
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
Daily (any time) • 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
With food • 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.
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
1 caution
Supplements
3
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
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)

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
strengthrecoverydaily

Your personalized stack

by@tin_man140_6

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

Caffeine
200mg
Beta-Alanine
3200mg
Vitamin D3
50mg
+ 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