Tool · Supplements
Supplement Stack Builder
Choose your goals, answer a few questions – and get a stack with dosage, timing and a weekly plan. With checks for interactions and upper limits, based on studies and EU rules.
- Evidence-based, with sources
- Interaction and upper-limit check
- Weekly plan as PDF
- No sign-up
- goals
- 11
- ingredients rated
- 14
- nutrients checked
- 21
What do you want to achieve?
Pick up to three goals – the first counts most.
- 1
Weighing goals
Each ingredient has a value from 0 to 3 for each goal. Your first goal counts fully, the second at 80 %, the third at 65 %.
- 2
Factoring in evidence
Well-supported ingredients (creatine, protein, caffeine, vitamin D when low) count more than those with limited evidence.
- 3
Considering your profile
Diet, fish intake, season, age, training days and coffee change the recommendation – and the dose.
- 4
Checking safety
Health details exclude ingredients. All products are added up and checked against EFSA upper levels and BfR proposals.
Evidence in three levels
- Strong evidence: several large meta-analyses and position stands, consistent results (e.g. creatine, protein, caffeine).
- Moderate evidence: good data for specific situations, such as electrolytes in long sessions or melatonin for falling asleep.
- Limited evidence: small or mixed studies – only useful for gaps or as a trial.
Sources and method
- Regulation (EU) No 432/2012 – authorised health claims
- German BfR: maximum level proposals for vitamins and minerals (opinion 006/2024) – overview by Verbraucherzentrale (German)
- Kreider et al.: ISSN Position Stand – Creatine (2017)
- Guest et al.: ISSN Position Stand – Caffeine and exercise performance (2021)
- Morton et al.: Protein supplementation and resistance training – meta-analysis (2018)
- Hemilä & Chalker: Vitamin C for preventing and treating the common cold, Cochrane (2013)
- Sawka et al.: ACSM – Exercise and Fluid Replacement (2007)
Frequently asked questions
What is a supplement stack?
A stack is the combination of supplements you take regularly – with dose and timing. A good stack is small: two to five items that fit your goals and don't overlap.
Which supplements make sense for muscle gain?
Best supported are creatine monohydrate (3–5 g daily) and enough protein – a shake helps if your diet falls short. In winter vitamin D comes on top. BCAA, glutamine or testosterone boosters bring no proven extra benefit when protein intake is sufficient.
How does the Stack Builder detect overdoses?
It adds up the nutrients of all selected products – including coffee for caffeine – and compares the total with EFSA tolerable upper intake levels and the German BfR's maximum proposals for supplements.
Which interactions does the tool check?
Among others: vitamin K and omega-3 with blood thinners, potassium with kidney disease and blood pressure drugs, iodine and ashwagandha with thyroid conditions, melatonin with sleeping pills and sedatives, and caffeine with high blood pressure. The weekly plan puts zinc, magnesium and calcium at different meals.
Can I save and share my stack?
Yes. 'Save' stores the stack in your browser, 'Share' creates a link with all settings. You don't need an account.
Does the tool replace medical advice?
No. The Stack Builder is meant for healthy adults. With medical conditions, medication, during pregnancy and breastfeeding, check supplements with your doctor first.