What's worth taking and what's not?

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).

Are supplements regulated?

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.

Why is multivitamin not on the strong-evidence list?

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.

Should I take creatine?

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.

Are nootropics worth trying?

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.

How do I know if a supplement is working?

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.

Health & Fitness · Free tool

Biohacking Supplement Tracker

Track your biohacking supplement stack cost monthly and yearly, with interaction cautions and staple callouts. Free, browser-only, no sign-up tool.

Updated June 2026

Your stack (one supplement per line)Format: Name dose frequency $price-per-dose — e.g. Vitamin D3 5000IU 3x/week $0.10

Monthly cost

$39.87

Yearly cost

$478.40

Stack complexity

Moderate

By monthly cost

Omega-32g$10.62/mo
Ashwagandha600mg$9.10/mo
Creatine5g$7.58/mo
Magnesium glycinate400mg$6.07/mo
Vitamin D35000IU$3.03/mo
B complex1 cap$1.95/mo
Melatonin0.5mg$1.52/mo

Evidence-backed staples detected: Creatine, Omega-3, Vitamin D3, Magnesium glycinate, B complex, Ashwagandha. These have the strongest evidence for healthy adults.

Heads-up: High-dose B6 + magnesium can sometimes be flagged at physicals (B6 neuropathy risk above 100mg/day chronic). Verify your B-complex B6 content.

melatonin: Chronic nightly use is debated — most sleep researchers recommend short-term only and low doses (0.3–1mg).

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What it does

List your supplement stack — name, dose, monthly cost — and see total monthly and yearly spend plus an evidence rating for each. Tool flags well-researched staples (creatine, omega-3, vitamin D3, magnesium glycinate) as “strong evidence”, marginal helpers (B-complex, zinc, vitamin C beyond RDA) as “weak/conditional evidence”, and controversial picks (peptides, NMN, NR, MCT oil at high doses) as “hype-driven”. Useful for rationalizing a stack that’s grown organically and might be costing $200+ /month for marginal benefit.

The supplement-stack reality: most people’s stacks are 60-80% products with weak or no evidence, 20-40% staples with strong evidence. Creatine monohydrate (5g/day, $10/month) is one of the most-studied supplements ever — proven to increase strength, muscle mass, and even some cognitive markers. Omega-3 EPA/DHA (1-2g/day, $15-30/month) has strong cardiovascular and inflammation evidence. Vitamin D3 (1000-4000 IU/day, $5/month) is essential for the 40%+ of adults who are deficient (more in northern latitudes and indoor workers). Magnesium glycinate (200-400mg/day, $10-15/month) helps with sleep and muscle recovery. These four staples cost $40-60/month combined and deliver 80% of supplement benefits.

The hype tier — NMN, NR, MCT oil at high doses, exotic mushroom blends, “adaptogens”, peptides — is where supplement budgets explode and evidence thins out. NMN ($60-120/month) showed promise in mice but hasn’t demonstrated meaningful human longevity benefits in controlled trials. Lion’s mane mushroom has weak evidence for cognition; reishi and cordyceps have negligible human trial data. Peptide stacks ($200-500/month, often grey-market) are unregulated and risky. Adaptogens like ashwagandha have moderate evidence for stress; rhodiola, maca, and others have negligible evidence. The pattern: if a supplement claims to extend lifespan or has “cellular optimization” marketing language, the evidence is almost certainly weak. Cut these first when rationalizing a stack.

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How to use it

List each supplement in your stack: name, dose, monthly cost (or unit price and quantity if you can compute it).
Read total monthly and annual cost. The total often surprises — many stacks creep to $200+/month over time without anyone noticing.
Read the evidence-tier flags: green (strong evidence), yellow (moderate or conditional), red (weak or hype-driven).
Cut the red-tier supplements first if you're trying to reduce cost. Most people lose nothing by removing $80-150/month of weak-evidence supplements.
Verify dosing — many supplements have proven effective ranges; taking less than the proven dose wastes money, taking more than the safe upper limit risks side effects.
Cross-check brand quality — supplements are unregulated; pick brands with third-party testing (NSF Certified for Sport, USP Verified, Informed Sport). Cheaper bulk brands sometimes contain less of the active ingredient than labeled.

When to use this tool

Auditing a stack that grew organically — monthly cost is usually higher than people realize.
Optimizing supplement budget — concentrating spend on proven supplements (creatine, omega-3, D3, magnesium) beats spreading thin across many marginal products.
Considering trying a new supplement — checking the evidence tier before committing to a $50-100/month addition.
Comparing brands — once you know what you actually need, brand selection matters (third-party tested, USP verified beats no-testing bulk products).

When not to use it

Doctor-prescribed supplements for diagnosed deficiencies — those are medical, not biohacking; follow your doctor's guidance.
Pregnant or breastfeeding — many supplements are contraindicated or untested in pregnancy. Use prenatal vitamins only and consult OB/midwife before adding others.
Children — most adult supplements aren't dosed or studied for kids. Stick to pediatrician recommendations.
When you have a known medical condition (kidney disease, heart conditions, hormone-sensitive cancers) — supplements can interact with medications or worsen conditions; consult your doctor before adding anything.

Common use cases

Quick use during a typical workday
Pre-decision sanity-check on inputs and outputs
Educational use — demonstrating the underlying concept
Onboarding a colleague who needs the same calculation/conversion

Frequently asked questions

What's worth taking and what's not?: 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).
Are supplements regulated?: 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.
Why is multivitamin not on the strong-evidence list?: 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.
Should I take creatine?: 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.
Are nootropics worth trying?: 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.
How do I know if a supplement is working?: 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.

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