Supplement Dose Calculator

0.03–0.05 g per kg body weight per day (typically 3–5 g/day). No loading phase is necessary. Take at any time — timing is not critical. Creatine monohydrate is the most studied and most effective form; there is no meaningful advantage to more expensive forms (creatine HCl, Kre-alkalyn, buffered creatine). Mix in water or protein shake — it's tasteless. Expect 1–2 kg of water weight increase from intramuscular water retention within the first 2 weeks.

Take caffeine 30–60 minutes before exercise for peak blood concentration during training. Caffeine peaks in blood plasma at approximately 60 minutes (range 45–75 min). The performance-enhancing half-life is approximately 5–6 hours, so a 3 pm training session with caffeine taken at 2:30 pm means caffeine is active until approximately 8–9 pm, which may disrupt sleep if sensitive. Cycle caffeine — avoid daily use to maintain exercise-specific sensitivity.

Beta-alanine is effective for exercise lasting 2–4 minutes by increasing muscle carnosine, which buffers acid (H+ ions) that cause muscular fatigue. Research shows 3.2–6.4 g/day for 4+ weeks improves performance in this duration range. The tingling (paraesthesia) is a harmless neurological side effect that can be reduced by splitting doses (1.6 g multiple times/day) or using sustained-release formulations. For strength training (sets under 60–90s), beta-alanine has minimal benefit.

Vitamin D deficiency is extremely common — affecting an estimated 40% of adults in northern latitudes, and a higher proportion of dark-skinned individuals and those who work indoors. Deficiency is associated with impaired testosterone production, reduced muscle function, increased injury risk, impaired immune function, and mood disorders. Blood testing is the definitive answer. If untested, 1,000–2,000 IU of vitamin D3 daily is safe for most adults; those who test deficient may need 4,000 IU under medical guidance.

Most reputable pre-workouts with transparent labelling are safe for healthy adults. Risks include: proprietary blends hiding actual doses, underdosed active ingredients, stimulants (synephrine, DMHA, DMAA) that can cause cardiac events, and excessive caffeine causing anxiety or arrhythmia. Choose pre-workouts from brands that: are third-party tested (Informed Sport / NSF certified), fully disclose ingredient doses, and use only evidence-backed ingredients. Always start with half a serving to assess tolerance.