StackTerminal.Health

BETA

My Sample Stack

Public • 26 Mar 2026

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

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My Sample Stack
strengthrecoverydaily
Vitamin B-Complex
Daily (any time)
HIGH
26mg
Vitamin C
Daily (any time)
MODERATE
500mg
Ashwagandha
Evening
MODERATE
600mg
Women's Multivitamin (generic)
Daily (any time)
HIGH
1000mg
No interactions detected
Each dose includes evidence rationale · doses personalized to your weight
AI risk assessment
Context: No wearable data
PROAI risk assessment is available with Pro.
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Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Clean
Supplements
6
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
Timing optimizations
Vitamin B-Complex
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~2h.
Vitamin C
Take ~2h before the intended effect window
Reaches peak plasma concentration in ~2h. Half-life ~12h.
Ashwagandha
Evening or split morning/evening
Cortisol-lowering adaptogens are best timed to evening to avoid blunting morning cortisol rise. (Onset: ~1.5h, half-life: ~7h)
Evening Primrose Oil
Take ~4h before the intended effect window
Reaches peak plasma concentration in ~4h. Half-life ~72h.

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

Supplements
6 items
Vitamin B-ComplexHigh
Daily (any time) • Capsule / tablet •
Meta-analysis of 8 RCTs (n=37,485) found that B vitamin supplementation reduced homocysteine by ~25% but had no significant effect on major cardiovascular events, stroke, cancer, or…
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26mg
Homocysteine lowering & cardiovascular outcomes
High
Population: Adults at increased cardiovascular risk
Study type: Meta-analysis of RCTs
Dose context: — • Duration: Median 5 years

Meta-analysis of 8 RCTs (n=37,485) found that B vitamin supplementation reduced homocysteine by ~25% but had no significant effect on major cardiovascular events, stroke, cancer, or total mortality. Routine B vitamin supplementation for CVD prevention is not supported.

Citation: Clarke R, et al. Effects of lowering homocysteine levels with B vitamins on cardiovascular disease, cancer, and cause-specific mortality: meta-analysis of 8 randomized trials involving 37,485 individuals. Arch Intern Med. 2010;170(18):1622-1631.•DOI: 10.1001/archinternmed.2010.348•https://pubmed.ncbi.nlm.nih.gov/20937919/
Fatigue / exercise endurance markers
Low
Population: General adults (not athletes)
Study type: RCT
Dose context: 10 mg typical (range: 1–50 mg) • Duration: 28 days

A placebo-controlled trial reported improved fatigue-related biomarkers & endurance outcomes after 28 days with a specific B-complex formulation.

Citation: Lee et al. (2023) vitamin B complex trial (Ex PLUS) – PubMed record•https://pubmed.ncbi.nlm.nih.gov/37786445/
Vitamin CModerate
Daily (any time) • Capsule / tablet •
ODS health professional fact sheet summarizes evidence, dosing, & safety/UL (2,000 mg/day).
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500mg
General health effects / safety
Moderate
Population: General healthy adults
Study type: Government evidence review
Dose context: 500 mg typical (range: 200–1000 mg) • Duration: Varies by outcome

ODS health professional fact sheet summarizes evidence, dosing, & safety/UL (2,000 mg/day).

Citation: NIH ODS – Vitamin C: Health Professional Fact Sheet•https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Common cold duration & severity
Moderate
Population: General adults; greater effect seen in people under heavy physical stress
Study type: Cochrane systematic review and meta-analysis
Dose context: 1000 mg typical (range: 200–1000 mg) • Duration: Continuous daily supplementation

Cochrane review of regular vitamin C supplementation (≥200 mg/day) found a consistent ~8% reduction in cold duration in adults & ~14% in children, with no effect on cold incidence in the general population. Therapeutic use at cold onset showed no consistent benefit.

Citation: Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;(1):CD000980.•DOI: 10.1002/14651858.CD000980.pub4•https://pubmed.ncbi.nlm.nih.gov/23440782/
AshwagandhaModerate
Evening • KSM-66 (root extract) •
Significant improvements in muscle strength, power, & VO2max compared to placebo across 13 RCTs.
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600mg
Trade-offs & context
Interaction

May elevate thyroid hormones (T3/T4) — caution with thyroid conditions or thyroid medications

Liver

Rare hepatotoxicity cases reported — discontinue if liver enzymes elevated; likely dose- or contaminant-related

Interaction

May potentiate sedatives and anxiolytics — additive CNS depression

Physical performance (strength, VO2max)
Moderate
Population: Healthy adults and athletes
Study type: Systematic review & Bayesian meta-analysis
Dose context: 600 mg typical (range: 300–600 mg) • Duration: 8–12 weeks

Significant improvements in muscle strength, power, & VO2max compared to placebo across 13 RCTs.

Citation: Bonilla DA et al. J Funct Morphol Kinesiol. 2021;6(1):20.•https://pubmed.ncbi.nlm.nih.gov/33670194/
Effect sizes moderate; responder variability exists.
Perceived stress & anxiety reduction
Moderate
Population: Adults with insomnia and anxiety
Study type: RCT (double-blind, placebo-controlled)
Dose context: 300 mg typical (range: 300–300 mg) • Duration: 10 weeks

300 mg ashwagandha root extract twice daily significantly improved sleep quality, anxiety scores, & mental alertness on rising vs. placebo.

Citation: Langade D et al. Cureus. 2019;11(9):e5797.•DOI: 10.7759/cureus.5797•https://pubmed.ncbi.nlm.nih.gov/31728244/
Dose refers to standardized KSM-66 extract. Stress & anxiety benefits seen across multiple RCTs.
Sleep quality / sleep onset latency
Moderate
Population: Adults with and without insomnia
Study type: Systematic review & meta-analysis (5 RCTs, n=400)
Dose context: 600 mg typical (range: 300–600 mg) • Duration: 8–10 weeks

Small but significant improvement in overall sleep (SMD −0.59); stronger effects in insomnia subgroup & at ≥600 mg/day for ≥8 weeks.

Citation: Cheah KL et al. PLoS ONE. 2021;16(9):e0257843.•DOI: 10.1371/journal.pone.0257843•https://pubmed.ncbi.nlm.nih.gov/34559859/
No serious adverse effects reported in included trials.
Women's Multivitamin (generic)High
Daily (any time) • Capsule / tablet •
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…
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1000mg
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/
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/
Myo-InositolHigh
Daily (any time) • Myo-inositol powder •
Reliably improves insulin resistance, androgen levels, & menstrual regularity in PCOS; comparable to metformin in some studies.
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4000mg
Trade-offs & context
Tolerance

GI discomfort (loose stools, bloating) — spread across the day rather than taking a single large dose

Context: single doses >4g

Interaction

May lower blood glucose — caution if on diabetes medications (metformin, insulin, SGLT2 inhibitors)

Timing

Drowsiness at higher doses — take in the evenings if this occurs

Insulin sensitivity / hormonal markers in PCOS
High
Population: Women with PCOS
Study type: Meta-analyses of RCTs
Dose context: 4000 mg typical (range: 2000–4000 mg) • Duration: 12–24 weeks

Reliably improves insulin resistance, androgen levels, & menstrual regularity in PCOS; comparable to metformin in some studies.

Citation: Unfer et al. 2012 (meta); Monastra et al. 2017•DOI: 10.1371/journal.ppat.1002877
Also studied for fertility outcomes; generally very well tolerated.
Evening Primrose OilModerate
Daily (any time) • Evening primrose oil softgel (8–10% GLA) •
Consistent benefit for cyclical breast pain; mixed results for PMS mood; some menopausal hot flush reduction.
Buy ingredient →
1500mg
Trade-offs & context
Neural

May lower seizure threshold — avoid with epilepsy medications or phenothiazines

Interaction

Mild blood-thinning activity — caution with anticoagulants

PMS / cyclical mastalgia / menopausal symptoms
Moderate
Population: Women with PMS; perimenopausal women
Study type: RCTs (mixed quality)
Dose context: 1500 mg typical (range: 1000–3000 mg) • Duration: 3–6 months

Consistent benefit for cyclical breast pain; mixed results for PMS mood; some menopausal hot flush reduction.

Citation: Blommers et al. 2002; Pruthi et al. 2010•DOI: 10.1067/mob.2002.127377a
May take 3+ months for full effect.
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