Tools

Calculate L-citrulline or citrulline malate dose. Citrulline → arginine → nitric oxide → vasodilation. Better than arginine supplementation (bypasses gut first-pass). Pre-workout pump, endurance, mild BP reduction. Math, not medical advice. Critical dosing distinction: L-citrulline and citrulline malate are NOT interchangeable. Citrulline malate is typically 2:1 ratio (2 parts citrulline + 1 part malic acid). […]

Calculate the bone stack — calcium + vitamin D + K2 + magnesium + protein — by age, sex, and risk factors. The 1,200 mg calcium-only era is over; modern bone health is a 4-5 cofactor question. Calculator helps avoid calcium-only over-supplementation (arterial calcification risk). Math, not medical advice. Calcium without K2 may be risky:

Calculate beta-alanine dose. Beta-alanine + histidine → muscle carnosine → intramuscular pH buffer. Best evidence for 1-4 minute high-intensity exercise (CrossFit-WOD, rowing, mid-distance cycling/running, MMA rounds). Loading + paresthesia management critical. Math, not medical advice. Paresthesia (tingling) is harmless but uncomfortable: single doses over 800-1000 mg trigger histamine-mediated skin tingling (face, hands, scalp). Splitting into

Berberine RCT doses ranged from 500 mg to 1,500 mg/day, with the most-cited 500 mg three times a day with meals (Yin 2008 trial vs metformin). Calculator for goal-specific doses with drug interaction warnings. Past-tense trial data, not a prescription. Important: berberine is a strong CYP3A4 inhibitor and P-glycoprotein modulator. It interacts with statins, immunosuppressants,

Pick the right B12 form (methylcobalamin, cyanocobalamin, hydroxocobalamin, adenosylcobalamin) for your goal — vegan, MTHFR, B12 deficiency, energy, pregnancy. Most people don’t need the expensive forms. Math, not medical advice. The $200 vitamin store secret: for ~90% of people, $5/year cyanocobalamin works exactly as well as $50/year methylcobalamin. Both convert to active forms in the

Calculate individual B vitamin targets by goal — covers methylcobalamin/methylfolate for MTHFR, niacin form for cholesterol, B6 toxicity ceiling, and the energy/cognitive stack rationale. Math, not medical advice. The “high-potency B-complex” trap: many products contain 1000-5000% RDA of each B vitamin. For most adults this is wasted (water-soluble = excreted in urine) and can be

Calculate an evidence-based athlete recovery stack: creatine + tart cherry + curcumin + omega-3 + HMB by training intensity and goal. Targets inflammation, muscle catabolism, soreness, sleep quality. Warns about the anti-inflammatory paradox during hypertrophy training. Math, not medical advice. The anti-inflammatory paradox: high-dose antioxidants (curcumin, vitamin C, vitamin E) post-workout may BLUNT training adaptations

Convert between KSM-66, Sensoril, and generic ashwagandha extracts by withanolide content. “1,500 mg ashwagandha” on a label tells you almost nothing — the standardized extract amount (with withanolide %) is what matters. Math, not medical advice. The branded extract premium is real: KSM-66 (Ixoreal, full-spectrum root, 5% withanolides) and Sensoril (Natreon, root + leaf, 10%

Calculate apigenin dose by goal — sleep (Huberman 50 mg protocol), longevity / CD38 inhibition, anxiety. Most “chamomile tea sleep” effect is from apigenin’s GABA-A binding. Math, not medical advice. Honest framing: apigenin became popular via Andrew Huberman’s sleep stack (50 mg apigenin + 145 mg magnesium L-threonate + 100-400 mg theanine). Human RCT evidence

Calculate vitamin C dose by goal — RDA, immune support, iron co-factor, or bowel-tolerance protocol. Most absorption saturates around 200 mg per dose, so 1g+ single doses waste most of what you take. Split dosing matters. Math, not medical advice. The saturation truth: intestinal vitamin C absorption is dose-dependent and saturates. ~70-80% of a 200