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Supplement Advice Based on What the Research Actually Shows
We read the studies so you don't have to. Trending supplements, graded A through D on real evidence.
The Deep Sleep Stack: A 3-Supplement Protocol Backed by Evidence
You've spent three evenings reading about sleep supplements. You've seen listicles with 20 options, podcast clips, Reddit threads where everyone disagrees. You're more confused now than when you started.
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The Runner Recovery Protocol: Joints, Inflammation, Sleep
13 min read
Creatine for Women: What It Actually Does for Your Brain, Muscles, and Hormones
12 min read
L-Theanine and Caffeine: The Focus Stack That Has Data
13 min readJust tell Buddy what you want to improve. He learns your stack, spots the gaps, and keeps you on track.
Check out theSupp' Buddy AppTrending Now
What the internet is buzzing about
Creatine for Women: What It Actually Does for Your Brain, Muscles, and Hormones
Most of what you've heard about creatine was written for men in a gym. The doses on the label assume you weigh 90 kg. The protocols were designed for athletes chasing maximum muscle in minimum time. None of that is your life. And the science that matters for you doesn't live in a weight room.
12 min read
Magnesium for Sleep: Which Form Has the Best Evidence
You've seen "Magnesium 500 mg" on the front of a bottle. Two different forms can both say 500 mg and deliver wildly different amounts of the part your body absorbs. That's the gap between people who say magnesium worked and people who say it did nothing.
L-Theanine and Caffeine: The Focus Stack That Has Data
You've seen the recommendation. Productivity threads, nootropic videos, Reddit posts about "the cleanest caffeine experience" all land on the same combo: l-theanine and caffeine. You tried it. Maybe you're not sure it did anything.
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Actionable stacks you can start today
The Runner Recovery Protocol: Joints, Inflammation, Sleep
You've probably bought the collagen powder and the fish oil capsules. Maybe some magnesium too. The uncomfortable part: there's a good chance at least one of those bottles isn't doing what you think.
The Deep Sleep Stack: A 3-Supplement Protocol Backed by Evidence
Ashwagandha and L-Theanine Together: The Stress Stack That Actually Works
Evidence Library
Deep dives, comparisons, myth-busts