Supplement protocols | HowToSupplement

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Combine supplements and see how they cover each category, when to take them, and what to watch.

Sports Performance

Sports Performance

DurationContinuous

Higher training volume
Better repeated sprint or set performance
Improved lean-mass support
Little benefit without progressive training

Daily Essentials

Daily Essentials

DurationContinuous

Better nutrient consistency
Correction of low vitamin D or B12 if present
Fewer diet-related weak spots
Little effect if the diet is already nutrient-dense

Anti-Inflammatory

Anti-Inflammatory

DurationContinuous

Less stiffness or soreness in some users
Better omega-3 intake coverage
Possible hs-CRP or triglyceride improvement
Limited effect if diet, sleep, and body weight are not addressed

Mental Focus

Mental Focus

Duration4 weeks

Sharper morning focus
Less distracted work blocks
Better tolerance of caffeine
Little benefit if sleep debt is the main issue

Better Sleep

Better Sleep

Duration4 weeks

Easier sleep onset within days to 2 weeks
Less bedtime tension
More consistent sleep routine
No benefit if poor sleep is driven by untreated sleep apnea, pain, or stimulants

Gut Health

Gut Health

DurationContinuous

More regular bowel movements
Less constipation or loose stool swings
Clearer identification of meal triggers
No benefit if symptoms require medical investigation

Digestive Enzymes

Immune Support

Immune Support

Duration8 weeks

Fewer nutrition-related weak points
Possible shorter mild colds
Better winter vitamin D status
Little effect if already replete and sleeping poorly

Heart Health

Heart Health

DurationContinuous

Lower triglycerides if elevated
Small LDL improvement from psyllium
Better fiber intake
No replacement for statins, antihypertensives, or cardiology care

Stress Relief

Stress Relief

Duration8 weeks

Less stress reactivity
Calmer work sessions
Less evening tension
Little benefit if major depression or anxiety needs formal treatment

Joint Support

Joint Support

DurationContinuous

Less morning stiffness
Better tolerance of walking or training
Possible reduction in mild OA discomfort
No replacement for diagnosis of inflammatory arthritis or injury

Collagen peptides

Healthy Aging

Healthy Aging

DurationContinuous

Better nutrient coverage
Improved training adaptation in older adults
Possible triglyceride or vitamin D improvement
No substitute for exercise, sleep, blood pressure control, and diet

PMS Support

PMS Support

Duration12 weeks

Less cyclical tension or irritability
Possible reduction in breast tenderness
Improved ferritin if iron deficient
No replacement for gynecologic evaluation of heavy bleeding or severe pain

Evening Primrose Oil

Skin, Hair & Nails

Skin, Hair & Nails

DurationContinuous

Smoother skin texture in some users
Less nail brittleness
Better protein/collagen intake coverage
Little effect on genetic hair loss without a deficiency

Collagen peptides

Weight Management

Weight Management

DurationContinuous

Easier calorie control
Less snacking in some users
Better fiber intake
Limited effect without a calorie deficit

Green Tea Extract

Testosterone Support

Testosterone Support

Duration12 weeks

Better correction of low vitamin D or zinc status
Possible energy/libido improvement if deficient
Minimal benefit in already replete adults
No substitute for evaluating true hypogonadism