Select two supplements to check for synergies, conflicts, and timing considerations.
Magnesium Glycinate + Vitamin D3
Magnesium is required for vitamin D metabolism and activation. Taking them together improves the efficacy of both.
Magnesium Glycinate + L-Theanine
Complementary calming effects: magnesium via GABA, theanine via alpha waves. Excellent sleep stack.
Magnesium Glycinate + Glycine
Both support sleep through different mechanisms. Glycine lowers core temperature while magnesium promotes GABA activity.
Vitamin D3 + Vitamin K2
K2 directs the calcium mobilized by vitamin D into bones and away from arteries. Always pair D3 with K2.
Vitamin D3 + Omega-3 (EPA/DHA)
Both are fat-soluble and anti-inflammatory. Take together with a fat-containing meal for optimal absorption.
Caffeine + L-Theanine
L-theanine smooths caffeine's jitteriness while preserving alertness. Classic nootropic pairing (2:1 ratio theanine:caffeine).
Caffeine + L-Tyrosine
Both support dopamine: caffeine blocks adenosine, tyrosine provides precursor. Good pre-workout or focus stack.
Vitamin C + Iron
Vitamin C dramatically improves non-heme iron absorption. Take together if supplementing iron.
Vitamin C + Collagen
Vitamin C is an essential cofactor for collagen synthesis. Take 500mg vitamin C with your collagen dose.
Creatine Monohydrate + Whey Protein
Complementary for exercise recovery: creatine for ATP regeneration, whey for muscle protein synthesis.
NAC + Vitamin C
Both support glutathione production through different pathways, amplifying antioxidant defense.
Alpha-GPC + Caffeine
Alpha-GPC provides acetylcholine for focus while caffeine provides alertness. Effective cognitive stack.
Curcumin + Omega-3 (EPA/DHA)
Both are potent anti-inflammatories working through different pathways. Complementary for joint and systemic inflammation.
Probiotics + Berberine
Berberine reshapes gut microbiome composition while probiotics replenish beneficial strains. Take berberine first, probiotics 2h later.
Zinc + Iron
Compete for the same absorption pathway (DMT1 transporter). Take at least 2 hours apart for full absorption of both.
Magnesium Glycinate + Iron
Magnesium can reduce iron absorption. Separate by 2+ hours.
Magnesium Glycinate + Zinc
High-dose magnesium (>300mg) may compete with zinc for absorption. Take at different meals or 2 hours apart.
Caffeine + Iron
Caffeine and coffee polyphenols inhibit iron absorption by up to 60%. Take iron 2+ hours away from coffee.
Calcium + Iron
Calcium significantly inhibits iron absorption. Never take together. Separate by 2+ hours.
Berberine has antimicrobial properties that may reduce probiotic viability. Take probiotics 2+ hours after berberine.
5-HTP + L-Tyrosine
5-HTP raises serotonin while tyrosine raises dopamine. Combining can create neurotransmitter imbalance. Choose one based on your goal.
5-HTP + Ashwagandha
Both influence serotonin pathways. Combining may increase serotonin syndrome risk, especially with SSRIs. Use caution.
Melatonin + Ashwagandha
Both are sedating. Combining may cause excessive drowsiness. Use one or the other for sleep, not both at full dose.