GetHealthyCalculators
Skip to content

Supplement Stack Calculator

Choosing the right supplements from hundreds of options is overwhelming. This calculator cuts through the noise by recommending only supplements with strong to moderate scientific evidence, personalised to your specific goals, body weight, biological sex, and dietary pattern. Each recommendation includes the optimal form, dosage, timing, and evidence tier so you can build a stack that actually works — without wasting money on hype.

Quick Answer

Most people benefit from a core stack of creatine monohydrate (3-5 g/day), vitamin D3 (2000-4000 IU), and magnesium (300-400 mg) as a foundation, with additional supplements layered based on specific goals like muscle building, fat loss, sleep, or endurance.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Goals (select one or more)

1 cup of coffee ~ 95 mg, 1 espresso ~ 63 mg, 1 energy drink ~ 80 mg

Enter your details, select your goals, and click calculate to build your personalised supplement stack.

How the Formula Works

  1. Enter your body weight, age, biological sex, and select your primary health and fitness goals.

  2. Choose your diet type (omnivore, vegetarian, vegan, or keto) so the calculator can identify likely nutrient gaps.

  3. Optionally enter your current daily caffeine intake so the calculator can adjust any caffeine recommendation.

  4. The algorithm selects Tier 1 (strong evidence) supplements that match your goals, then adds Tier 2 (moderate) and Tier 3 (situational) supplements where relevant.

    Creatine dose = 5 g if body weight >= 75 kg, else 3 g; Vitamin D = 2000–4000 IU scaled by weight; Caffeine = 3–6 mg/kg, capped at 400 mg minus current tolerance

  5. Recommendations are sorted by priority and evidence tier, then organised into a daily timing schedule (morning, pre-workout, post-workout, evening).

  6. An estimated monthly cost range is calculated from average retail supplement prices.

Methodology & Sources

Reviewed and updated April 5, 2026 · Prepared by GetHealthyCalculators Editorial Team

Supplement selections and dosages are derived from position stands by the International Society of Sports Nutrition (ISSN), the Endocrine Society (vitamin D), the National Institutes of Health Office of Dietary Supplements, and systematic reviews indexed on Examine.com. Evidence tiers reflect the consensus quality and consistency of available research. Cost estimates use average US retail pricing for standard supplement forms.

References

  • ISSN exercise & sports nutrition review update: research & recommendations · Journal of the International Society of Sports Nutrition
  • International Society of Sports Nutrition position stand: creatine supplementation and exercise · Journal of the International Society of Sports Nutrition
  • Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline · Journal of Clinical Endocrinology & Metabolism
  • Magnesium in Prevention and Therapy · Nutrients (MDPI)
  • International society of sports nutrition position stand: caffeine and exercise performance · Journal of the International Society of Sports Nutrition
  • Examine.com Supplement Guides · Examine.com

Limitations

  • This calculator provides general supplement guidance — it does not replace advice from a registered dietitian, physician, or sports nutritionist.
  • Individual nutrient needs vary based on genetics, health conditions, medications, and blood work results that this calculator cannot assess.
  • Evidence tiers are simplified categories; within each tier, strength of evidence varies by specific outcome (e.g., creatine evidence is stronger for strength than for endurance).
  • Cost estimates are approximate and vary by brand, retailer, and geographic region.
  • Supplement quality and purity vary between manufacturers — look for third-party tested products (NSF, Informed Sport, USP).
  • Pregnant or breastfeeding individuals, those with kidney disease, or people on prescription medications should consult a healthcare provider before starting any supplement.

Frequently Asked Questions

How do I know which evidence tier to trust?
Tier 1 supplements (like creatine, vitamin D, and protein) are backed by dozens of randomised controlled trials and meta-analyses showing consistent benefits. These are the highest-confidence picks. Tier 2 supplements (like fish oil and ashwagandha) have solid but less extensive evidence. Tier 3 supplements are situational — they only help under specific conditions (e.g., zinc for zinc-deficient males). Start with Tier 1 and add others gradually.
Should I take all the recommended supplements at once?
No. Start with the highest-priority Tier 1 supplements and introduce one new supplement every 2–4 weeks. This lets you observe how each one affects your body and identify any adverse reactions. Rushing to take everything at once makes it impossible to tell what is helping or causing side effects.
Why does my diet type affect the recommendations?
Different diets create different nutrient gaps. Vegetarians and vegans are more likely to be deficient in B12, creatine, and complete protein sources, so these are prioritised. Ketogenic diets increase electrolyte excretion, making sodium and potassium supplementation important. Omnivores on balanced diets may need fewer supplements overall.
How is the caffeine dose adjusted for my tolerance?
The calculator uses 3–6 mg per kg of body weight as the evidence-based ergogenic range, caps the total at 400 mg per day (FDA safe limit), and then subtracts your reported daily caffeine intake. If you already consume 200 mg/day from coffee, and your calculated dose is 300 mg, the recommendation becomes 100 mg of supplemental caffeine.
Are these supplements safe to take together?
The recommended supplements in this calculator are generally safe to combine. However, some interactions exist — for example, zinc and calcium compete for absorption, so they are scheduled at different times. Caffeine may reduce magnesium absorption if taken simultaneously. The daily schedule separates supplements to minimise negative interactions.
How accurate is the monthly cost estimate?
Cost estimates are based on average US retail prices for standard, unflavoured supplement forms (e.g., creatine monohydrate powder, vitamin D3 softgels). Premium brands, flavoured products, or specialty forms will cost more. Buying in bulk or during sales can reduce costs by 20–40%. The range given accounts for this variability.
Do I really need to supplement vitamin D if I spend time outdoors?
Possibly. Vitamin D synthesis depends on latitude, season, skin tone, sunscreen use, and time of day. Most adults in temperate climates do not produce enough vitamin D from sunlight alone, especially between October and March. A blood test (25-hydroxyvitamin D) is the only way to know your actual level. Supplementation is a safe, inexpensive insurance policy.

Calculate your exact creatine loading and maintenance dose

Creatine Loading Calculator

Related Calculators

Creatine Loading Calculator

Calculate your creatine loading and maintenance doses with saturation timeline and cost estimate.

Calculate

Vitamin D Calculator

Estimate your vitamin D supplement dose based on body weight, blood levels, and sun exposure.

Calculate

Magnesium Calculator

Find your ideal magnesium dose and form recommendation based on your health goal.

Calculate

Caffeine Calculator

Calculate your safe daily caffeine limit and see how many servings of your favorite beverages fit within it.

Calculate

Electrolyte Calculator

Find your daily sodium, potassium, and magnesium targets based on activity level and diet type.

Calculate

Protein Intake Calculator

Calculate your daily protein requirements based on weight and activity.

Calculate

More on This Topic

Prova · Guide

The Ultimate Sleep Stack: L-Theanine + Magnesium + Apigenin

Evidence-based supplement combinations for improving deep sleep and sleep quality.

Read more

Prova · Guide

Magnesium for Sleep: Which Form, What Dose, When to Take It

Comparison of magnesium forms (glycinate, threonate, citrate) and their effects on sleep.

Read more