The peptide & supplement tracking library

Creatine monohydrate is among the most-studied supplements, commonly used to support strength, training output, and muscle over time. Inexpensive and well tolerated by most people; consistency matters more than timing.

A mineral many people under-consume. Glycinate is commonly chosen for evening use and sleep; citrate leans laxative. Often tracked alongside a wind-down routine.

EPA/DHA fatty acids commonly taken for cardiovascular and general health, and discussed for joint comfort and recovery. Quality varies between products.

Commonly supplemented, especially with limited sun exposure. One of the few supplements where a cheap blood test tells you exactly where you stand — worth testing rather than guessing.

A water-soluble vitamin commonly supplemented for general and immune health. Most people can meet needs from food; supplements are commonly tracked during winter or heavy training blocks.

B12 supports red blood cells and nerve function. Deficiency is most common with plant-based diets, older age, or acid-reducing medications — a blood test tells you where you stand.

A combination of B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) involved in energy metabolism. Commonly tracked as a morning habit; bright-yellow urine afterward is normal (riboflavin).

A fat-soluble vitamin discussed for bone and cardiovascular health, and commonly paired with vitamin D3. Anyone on blood thinners needs a clinician conversation before touching vitamin K in any form.

An essential mineral involved in immune function, skin, and hormone metabolism. Commonly tracked seasonally or during heavy training. Long-term high doses deplete copper — dose matters.

An electrolyte most people under-consume relative to sodium. Food (fruit, vegetables, dairy) is the primary source; supplements are capped at small doses because too much potassium is genuinely dangerous, especially with kidney issues or certain medications.

Drink mixes combining sodium, potassium, and often magnesium. Commonly tracked alongside water targets — especially with heavy sweating, low-carb eating, or reduced appetite on GLP-class medications where fluid intake drops.

A convenient way to close the gap to a daily protein target — especially useful when appetite is suppressed and whole-food volume is hard. Whey, casein, and plant blends all work; total daily protein matters most.

Hydrolyzed collagen commonly tracked for joint comfort, skin, and connective-tissue support, often taken with vitamin C. Evidence is moderate for joint comfort and skin hydration; it is not a complete protein for muscle purposes.

Free-form amino acids marketed around training. If daily protein is already adequate, they add little — most useful for training fasted or when whole protein isn't practical. EAAs (all nine essentials) are generally preferred over BCAAs alone.

Multi-ingredient formulas usually built around caffeine, often with citrulline and beta-alanine. Effects and stimulant content vary enormously between products; the caffeine dose is the number to actually track.

A hormone your body already makes to signal darkness. Most useful for shifting sleep timing (jet lag, schedule changes); lower doses are commonly discussed as sufficient. It's a timing signal, not a sedative.

A simple amino acid discussed for sleep quality, often taken before bed. Small studies suggest improved subjective sleep; it's inexpensive, mildly sweet, and well tolerated.

An amino acid from tea discussed for calm focus without sedation. Commonly paired with caffeine during the day (smoothing jitters) or taken in the evening as part of a wind-down.

An adaptogenic herb discussed for stress, sleep, and recovery. Trials suggest modest reductions in perceived stress and cortisol. Rare liver-injury reports and thyroid interactions make it worth mentioning to your clinician, and many take breaks rather than running it year-round.

Live microorganisms taken for gut health. Evidence is strain- and situation-specific (e.g., around antibiotics); generic daily use has weaker support. Fermented foods are a reasonable alternative worth discussing.

A soluble fiber with solid evidence for regularity and LDL cholesterol support. Commonly tracked on GLP-class protocols where constipation and low food volume are common. Start low and drink plenty of water.

A plant alkaloid studied for blood sugar and lipids, with modest effects in trials. It meaningfully interacts with many medications (including diabetes drugs), so it belongs in a clinician conversation — especially if you're already on metabolic medication.

A cysteine source that supports glutathione, the body's main antioxidant. Discussed for respiratory health and antioxidant support. Wellness-use evidence is mixed — worth an honest trial with a defined outcome.

A compound central to mitochondrial energy production, most commonly discussed alongside statin therapy (statins lower CoQ10 levels) and for heart health. Ubiquinol is the better-absorbed form.