Tools

Supplement Calculators & Tools: Dosing, Timing & Comparison Tools Free, evidence-based supplement calculators and tools — dosing, timing, unit conversions, stack builders and brand comparisons. Educational only; not medical advice. Talk to a healthcare professional before changing your regimen. Dose Calculators Apigenin Dose Calculator (Sleep, Longevity, By Goal) B12 Dose by Form Calculator (Methyl vs […]

Calculate elemental zinc by form. “50 mg zinc picolinate” delivers different elemental zinc than “50 mg zinc oxide.” Includes RDA, common cold protocols, and the copper-depletion warning most labels don’t disclose. Math, not medical advice. The 40 mg/day ceiling: chronic intake above 40 mg elemental zinc depletes copper over months. Most “high-dose immune” formulas at

Match your vitamin D dose to the right K2 (MK-4 or MK-7) amount based on bone-health trial ratios. Calculator also flags the magnesium cofactor that most stack labels ignore. Math + RCT references, not medical advice. Why stack D with K2: vitamin D raises calcium absorption from the gut; K2-dependent proteins (osteocalcin, MGP) direct that

Convert vitamins A, E, and K between metric units (mcg/mg) and International Units (IU). Each vitamin has its own conversion factor, and vitamin E differs by form. For vitamin D, see our dedicated D converter. Why IU vs mcg matters: The 2020 FDA Nutrition Facts label moved from IU to mcg/mg as primary, but older

Calculate spermidine dose by goal — autophagy / longevity, cognitive support, hair growth. Trial doses range from 1.2 mg (food intake) to 6 mg (supplement protocols). Wheat germ is the cheapest natural source; branded supplements offer convenience at premium price. Math, not medical advice. Honest caveat: spermidine human RCT evidence is preliminary. SmartAge trial (Schwarz

Calculate trans-resveratrol dose. Stilbene polyphenol found in red wine, grapes, Japanese knotweed (the standard supplement source). 2010s hype was excessive — early sirtuin-activation claims were oversold; David Sinclair-era enthusiasm has moderated. Real but modest CV / metabolic effects in some populations. Math, not medical advice. Honest framing: trans-resveratrol has real biological activity but effect sizes

Calculate quercetin dose by goal. Flavonoid found in onions, apples, capers. Three main use cases: allergies (mast cell stabilizer), senolytic protocols (with fisetin or dasatinib), cardiovascular / anti-inflammatory. Absorption is poor — form matters. Math, not medical advice. Bioavailability problem: standard quercetin (quercetin dihydrate) absorbs poorly — under 5% from a typical oral dose. Phytosome

Calculate a personalized pre-workout stack: caffeine + L-theanine + creatine + beta-alanine + citrulline. Each component has strong evidence individually. Scales caffeine to body weight, applies the 1:2 caffeine:theanine smoothing ratio, and warns about beta-alanine paresthesia. Math, not medical advice. Why a custom stack beats commercial pre-workout: commercial pre-workouts hide ingredient amounts in “proprietary blends”

Calculate NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside) dose. Both are NAD+ precursors. NR (Niagen) has GRAS status + Chromadex commercial protection. NMN had FDA reclassification action in 2022 (status remains debated). Honest framing on longevity evidence. Math, not medical advice. Regulatory and evidence reality check: NMN was effectively reclassified by FDA in 2022 as

Calculate N-acetylcysteine (NAC) dose by goal — liver support, cognitive, PCOS, mucolytic. RCT doses range from 600 mg to 2.4 g/day. The FDA-approved hospital protocol for paracetamol overdose is much higher (and requires immediate medical care). Math, not medical advice. Important: if you’ve taken a paracetamol/acetaminophen overdose, oral NAC supplements are NOT a substitute for