Biohacking Supplement Tracker

Strong evidence (worth taking for most people): creatine monohydrate 5g/day, omega-3 EPA/DHA 1-2g/day, vitamin D3 1000-4000 IU/day if deficient, magnesium glycinate 200-400mg/day. Moderate evidence (worth considering for specific goals): caffeine for performance, beta-alanine for endurance, ashwagandha for stress, melatonin for sleep, fiber supplements if diet-deficient. Weak/no evidence (skip): NMN, NR, MCT oil at high doses, most mushroom blends, multivitamins (if eating reasonably), most 'fat burners,' most testosterone boosters, most cognitive enhancers (caffeine excepted).

Barely. The FDA regulates supplements as 'food' under DSHEA (1994), not as drugs. Manufacturers don't have to prove efficacy or even safety before selling. The FDA can recall after a problem is reported, but proactive testing is minimal. Independent testing organizations (USP, NSF, Informed Sport) verify what's in the bottle matches the label and that there are no banned contaminants — paying for products with these certifications is the easiest way to ensure you're getting what you paid for. Studies routinely find supplements with 50% less active ingredient than labeled, or contaminants like heavy metals.

Because most studies of multivitamins in healthy adults show no benefit (and some show small harm — a 2019 meta-analysis of 277,000 participants found no mortality benefit from multivitamin use). The exception: targeted single-nutrient supplementation for diagnosed deficiencies, or prenatal vitamins for pregnancy. Most adults eating reasonable diets get adequate vitamins. The deficiencies actually worth supplementing in adults: vitamin D (40%+ of US adults are below 20 ng/mL), B12 (in vegetarians/vegans, older adults), iron (in menstruating women), iodine (in restrictive diets). Test before supplementing for these — actual deficiency check costs $30-100 via direct-to-consumer labs.

Yes for almost everyone training resistance training or doing high-intensity sport. Creatine monohydrate is the most-studied performance supplement in existence (over 700 clinical trials). 5g/day, no loading phase needed, taken any time of day. Costs $10-15/month. Side effects are minimal (some people retain water weight 2-4 lbs initially, dissipates within 1-2 weeks). Even non-athletes benefit: emerging evidence for cognitive function, especially under sleep deprivation. The 'creatine damages kidneys' myth is unfounded for healthy people — multiple long-term studies show no kidney issues at standard doses. Buy a generic creatine monohydrate with USP/NSF testing; brand premiums are largely marketing.

Mostly no. The strongest 'nootropics' for cognition are: caffeine 100-200mg (well-studied, effective, $5/month), L-theanine 200mg paired with caffeine (smooths caffeine's edge, mild evidence), and good sleep / exercise / nutrition (massively outperforms any supplement). Beyond these, the 'nootropic' category is filled with supplements with minimal human trial evidence: racetams (legally grey, no FDA approval, mixed evidence), modafinil (prescription only in US), Lion's Mane mushroom (some animal studies, weak human studies), 'mushroom blends' marketed for focus (negligible evidence). Save your money for caffeine, sleep, and exercise.

Pre-test, supplement, post-test. Pick 1-2 measurable outcomes (strength on a specific lift, hours of deep sleep tracked by wearable, mood self-rating, blood markers if available), establish a 4-week baseline, add the supplement at proper dose for 8-12 weeks, compare. Most supplements that 'work' show measurable change in 4-12 weeks; if you don't see anything, drop it. Without measurement, you're at the mercy of placebo effect and confirmation bias. The expensive supplements that 'made me feel different' often disappear in blinded placebo-controlled trials — that's exactly the rigorous test their efficacy needs to pass.