Routine Stacks
Ready-made supplement routines
Pick a goal-aligned stack to see the supplements, timing, and pairing rationale. Use as a starting point, then personalize with the planner.
How should I time a supplement stack?
Group items by best time slot, then resolve conflicts. Fat-soluble vitamins with your fattiest meal. Minerals like calcium and iron spaced two hours apart. Stimulating actives in the morning, calming ones in the evening. Consistency over many weeks beats getting the exact hour right.
Prefer to build your own stack?
Answer five short questions about your supplements, day, and habits. Get a calm, conflict-free daily timing plan in under 60 seconds.
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Morning Energy
Wake up your day with steady, clean energy
A morning stack built around B-vitamins, fat-soluble vitamins taken with breakfast fats, and an L-theanine + caffeine pairing for smooth focus.
vitamin d3b complexvitamin cfish oil+1Wind Down
Quiet the mind and body before bed
Evening stack centered on magnesium glycinate and gentle relaxation aids taken 60–90 minutes before lights out.
magnesium glycinateglycinel theaninemelatoninPerformance
Train harder, recover faster
Daily creatine plus performance-supporting essentials. Timing around training is helpful but consistency matters most.
creatinevitamin d3fish oilmagnesium glycinateGut Reset
Rebuild digestive resilience
Probiotic on an empty stomach, then an anti-inflammatory pairing during meals to support a calmer gut over weeks.
probioticfish oilvitamin d3Iron Recovery
Rebuild low iron stores carefully
Iron taken on an empty stomach with vitamin C, then deliberate spacing from calcium, zinc, coffee, and tea. Best with healthcare guidance.
ironvitamin cvitamin d3Calm Focus
Steady attention without the crash
Adaptogen morning + theanine pairing for sustained calm focus. Optional ashwagandha for cortisol management.
rhodiolal theanineashwagandhab complex
FAQ
How should I time a supplement stack?
Group items by their best time slot, then resolve conflicts by spacing minerals two hours apart. Fat-soluble vitamins go with your fattiest meal. Stimulating items in the morning, calming items in the evening, and anything iron-based well away from calcium and coffee.
Can I just take everything together to make it easy?
You can, but you give up absorption. Calcium and iron compete, magnesium and zinc compete, and coffee polyphenols can blunt mineral uptake by 40 to 60 percent. A two-slot routine, morning and evening, captures most of the gain with very little extra effort.
Do I need a different stack for different goals?
Usually no. The base is similar across goals, what changes is which optional items you add and where they sit in the day. The curated stacks here are starting points, not prescriptions. Personalize with the wizard.
How long until I see results from a new stack?
Most actives need consistent daily use for several weeks. Creatine saturates over three to four weeks. Vitamin D status shifts over months. Magnesium and B-complex effects on energy and sleep often show inside two weeks. Track how you feel, not just adherence.
Should I cycle supplements?
Some (caffeine, certain adaptogens) benefit from cycling; most vitamins and minerals do not. Cycling without a reason often just resets your routine and disrupts consistency, the single biggest predictor of benefit.