Sample Supplement Report
Anonymized example: 55-year-old male, goals include healthy aging, strength, cardiovascular health, and sleep. On a statin. Mediterranean-style diet, exercises 4×/week, sleeps ~7 hrs.
Executive Summary
Overall a reasonable, evidence-forward stack aligned with the stated goals. Two items merit review: a multivitamin that likely duplicates a Mediterranean-style diet, and attention to omega-3 dosing alongside a statin.
Current Stack
| Supplement | Dose | Timing | Goal | Evidence |
|---|---|---|---|---|
| Creatine monohydrate | 5 g | AM | Strength | Very Strong |
| Vitamin D3 | 2000 IU | With breakfast | General health | Strong |
| Omega-3 (fish oil) | 1000 mg | Dinner | Cardiovascular | Strong |
| Magnesium glycinate | 300 mg | Before bed | Sleep | Moderate |
| Zinc | 25 mg | Dinner | Immune | Moderate |
| Multivitamin | 1 tab | With breakfast | General health | Low |
Potential Redundancies
A varied Mediterranean-style diet typically covers most micronutrients. A daily multivitamin may duplicate what you already get from food.
Possible Interactions
High-dose fish oil combined with a statin can affect bleeding risk in some individuals. Your current 1000 mg dose is modest, but timing and total EPA/DHA are worth confirming.
Scientific Evidence
- Creatine — Very Strong. Extensive human research for strength, lean mass, and increasingly for healthy aging.
- Vitamin D3 — Strong. Well-supported for correcting deficiency; test-guided dosing is ideal.
- Omega-3 — Strong. Consistent cardiovascular evidence; individual dose matters.
- Magnesium glycinate — Moderate. Some supportive sleep research; effects vary by individual.
- Zinc — Moderate. Useful in specific contexts; long-term high doses can affect copper.
- Multivitamin — Low. Limited benefit in well-nourished adults without documented deficiencies.
Suggested Improvements
Creatine, vitamin D3, omega-3, magnesium glycinate — aligned with your goals.
Multivitamin — likely redundant with your diet. Zinc — reconsider long-term dose.
Daily Schedule
- • Creatine 5 g (with water)
- • Vitamin D3 2000 IU (with breakfast)
- • Multivitamin (with breakfast)
- • Omega-3 1000 mg (with food)
- • Zinc 25 mg (with food)
- • Magnesium glycinate 300 mg
Questions for a Professional
- Given I take a statin, is my current omega-3 dose appropriate for cardiovascular support?
- Do I still need a daily multivitamin given my Mediterranean-style diet?
- Should I get a vitamin D blood test to confirm my current dose is right?
- Is 25 mg of zinc daily appropriate long-term, or should it be cycled?