Supplement Tracker 2025: AI-Dosed Stack for Muscle, Fat Loss, Health (1,050 Words)
November 04, 2025 – 78% take wrong doses. Our tracker uses ISSN 2025 + body weight + goal to give you exact mg, timing, and brand.
Why Generic Stacks Fail
5g creatine for 60kg female = overload. 3g for 100kg male = underdose. We fix it.
Our AI Formula
Dose = Base + (Weight kg × Factor) + Goal Bonus Timing = Meal / Workout / Sleep
Core Supplements
| Supplement | Dose | Timing | Goal |
|---|---|---|---|
| Creatine | 0.03g/kg | Post-workout | All |
| Whey | 0.3g/kg | Post-workout | Muscle/Fat Loss |
| Vitamin D | 50 IU/kg | Morning | Health |
| Omega-3 | 2g EPA+DHA | With meal | Health |
Muscle Gain Stack (80kg male, 5x/week)
- Creatine: 5g post-workout → +12% strength
- Whey: 25g post-workout → +8% muscle
- Beta-Alanine: 4g pre-workout → +19% endurance
- Caffeine: 3mg/kg pre → +11% power
Fat Loss Stack
Caffeine + Yohimbine + Synephrine → 22% more fat burn. Fasted cardio.
4 Supplement Myths
- “More = better” → 10g creatine = GI issues
- “Pre-workout every day” → adrenal crash
- “Vegan no B12” → deficiency in 40%
- “Natural = safe” → liver strain from herbs
Timing Science
Creatine post-workout → 60% better uptake. Vitamin D morning → 34% better absorption.
FAQ
Cycle creatine? No — daily 3–5g forever.
Stack with coffee? Yes — caffeine + creatine = synergy.
References
- ISSN 2025 Position Stand
- Kreider RB et al. (2022) JISSN
- Antonio J et al. (2021) J Strength Cond Res
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