{ "version": 1, "ingredients": { "creatine": { "name": "Creatine Monohydrate", "tagline": "The most-studied performance supplement in history", "emoji": "πŸ’ͺ", "outcomes": { "strength": { "evidence": 95, "rcts": "300+", "note": "5-10% strength gain in meta-analyses (Kreider 2017; Chilibeck 2017)" }, "cognition": { "evidence": 72, "rcts": "20+", "note": "Improved short-term memory in vegetarians and older adults (Rae 2003; Roschel 2021)" }, "recovery": { "evidence": 70, "rcts": "40+", "note": "Reduced markers of muscle damage post-exercise (Cooke 2009)" }, "sleep": { "evidence": 15, "rcts": "0", "note": "No direct sleep evidence" } } }, "magnesium_glycinate": { "name": "Magnesium Glycinate", "tagline": "The most bioavailable magnesium form", "emoji": "😴", "outcomes": { "sleep": { "evidence": 78, "rcts": "12+", "note": "Reduced sleep onset latency and improved insomnia scores (Abbasi 2012)" }, "stress": { "evidence": 75, "rcts": "15+", "note": "Cortisol reduction and anxiety improvement (Boyle 2017 meta)" }, "recovery": { "evidence": 55, "rcts": "8+", "note": "Modest reduction in DOMS at 300-400mg" }, "strength": { "evidence": 40, "rcts": "5", "note": "Marginal strength benefits β€” deficient athletes only" } } }, "vitamin_d": { "name": "Vitamin D3", "tagline": "The immune / bone / mood cornerstone", "emoji": "β˜€οΈ", "outcomes": { "immunity": { "evidence": 78, "rcts": "60+", "note": "Reduced acute respiratory infections in deficient populations (Martineau 2017 meta)" }, "longevity": { "evidence": 68, "rcts": "50+", "note": "Mixed VITAL trial data (Manson 2019); modest all-cause mortality signal in observational data" }, "mood": { "evidence": 55, "rcts": "30+", "note": "Modest effect on depression in deficient patients (Vellekkatt 2018)" }, "strength": { "evidence": 45, "rcts": "20+", "note": "Small strength gains in deficient athletes only" } } }, "omega3": { "name": "Omega-3 EPA/DHA", "tagline": "Fish oil with the actives that actually matter", "emoji": "🐟", "outcomes": { "cardiovascular": { "evidence": 88, "rcts": "REDUCE-IT, VITAL, STRENGTH", "note": "EPA reduces CV events (REDUCE-IT/Bhatt 2019); STRENGTH null on EPA+DHA β€” dose + form matters" }, "cognition": { "evidence": 60, "rcts": "40+", "note": "Modest cognition preservation in older adults (Yurko-Mauro 2010)" }, "longevity": { "evidence": 75, "rcts": "80+", "note": "All-cause mortality signal in high-EPA cohorts (Harris 2018)" }, "immunity": { "evidence": 55, "rcts": "20+", "note": "Modest anti-inflammatory effects on IL-6, CRP" } } }, "ashwagandha": { "name": "Ashwagandha (KSM-66)", "tagline": "The adaptogen with actual RCTs", "emoji": "🌿", "outcomes": { "stress": { "evidence": 82, "rcts": "20+", "note": "Cortisol reduction and Hamilton Anxiety Scale improvement (Chandrasekhar 2012; Salve 2019)" }, "sleep": { "evidence": 65, "rcts": "8+", "note": "Improved sleep quality in stressed adults (Langade 2019)" }, "strength": { "evidence": 55, "rcts": "10+", "note": "Modest strength/muscle gains at 600mg KSM-66 (Wankhede 2015)" }, "testosterone": { "evidence": 60, "rcts": "8+", "note": "Modest T-boost in stressed men (Lopresti 2019)" } } }, "rhodiola": { "name": "Rhodiola Rosea", "tagline": "The Soviet-military stress adaptogen", "emoji": "πŸ”οΈ", "outcomes": { "energy": { "evidence": 62, "rcts": "15+", "note": "Reduced mental fatigue in shift workers (Darbinyan 2000)" }, "stress": { "evidence": 65, "rcts": "12+", "note": "Modest stress adaptation, small sample studies (Cropley 2015)" }, "cognition": { "evidence": 55, "rcts": "8+", "note": "Better mental processing under fatigue" } } }, "l_theanine": { "name": "L-Theanine", "tagline": "The green tea amino acid that pairs with caffeine", "emoji": "🍡", "outcomes": { "cognition": { "evidence": 78, "rcts": "15+", "note": "Improved attention + reduced jitter with caffeine (Owen 2008; Haskell 2008)" }, "stress": { "evidence": 68, "rcts": "10+", "note": "Modest anxiety reduction (Kimura 2007)" }, "sleep": { "evidence": 62, "rcts": "6", "note": "Sleep quality in ADHD boys (Lyon 2011); adult evidence thinner" } } }, "berberine": { "name": "Berberine", "tagline": "The plant alkaloid marketed as nature's Ozempic", "emoji": "🌱", "outcomes": { "glucose": { "evidence": 82, "rcts": "30+", "note": "HbA1c reduction ~0.7% at 1,500mg/day (Dong 2012 meta)" }, "metabolic": { "evidence": 75, "rcts": "20+", "note": "Modest LDL and weight reduction; bioavailability is the ceiling (Lan 2015)" }, "gut": { "evidence": 55, "rcts": "10+", "note": "Broad-spectrum but disrupts microbiome β€” dose carefully" } } }, "nmn": { "name": "NMN (Nicotinamide Mononucleotide)", "tagline": "The Sinclair-favored NAD+ precursor", "emoji": "🧬", "outcomes": { "longevity": { "evidence": 42, "rcts": "8", "note": "Elevates NAD+ in humans (Yoshino 2021), but clinical endpoint data thin β€” mouse translation still contested" }, "energy": { "evidence": 45, "rcts": "5", "note": "Modest self-reported energy improvements at 250-500mg" }, "cognition": { "evidence": 40, "rcts": "3", "note": "Early cognition signals in older adults" } } }, "whey_protein": { "name": "Whey Protein Isolate", "tagline": "The gold standard for muscle protein synthesis", "emoji": "πŸ₯›", "outcomes": { "strength": { "evidence": 92, "rcts": "200+", "note": "Consistent effects on strength when total protein intake is elevated (Morton 2018 meta)" }, "recovery": { "evidence": 82, "rcts": "50+", "note": "Reduced muscle protein breakdown post-exercise" }, "satiety": { "evidence": 75, "rcts": "40+", "note": "Higher satiety than carb calories at matched kcal" } } }, "curcumin": { "name": "Curcumin (with piperine)", "tagline": "The active in turmeric β€” bioavailability is everything", "emoji": "🌟", "outcomes": { "inflammation": { "evidence": 72, "rcts": "40+", "note": "Reduced CRP/IL-6 in inflammatory conditions (Sahebkar 2016)" }, "joint": { "evidence": 68, "rcts": "20+", "note": "Modest OA pain reduction comparable to NSAIDs in some trials (Daily 2016)" }, "cognition": { "evidence": 45, "rcts": "8", "note": "Small memory effects (Small 2018)" } } }, "b12": { "name": "Vitamin B12 (methylcobalamin)", "tagline": "The energy vitamin that only works if you're deficient", "emoji": "⚑", "outcomes": { "energy": { "evidence": 62, "rcts": "15+", "note": "Effective in deficient patients only (vegans, elderly)" }, "cognition": { "evidence": 55, "rcts": "10+", "note": "Cognitive protection in deficient older adults" }, "mood": { "evidence": 45, "rcts": "8", "note": "Modest depression improvement in deficient patients" } } }, "melatonin": { "name": "Melatonin (0.3-1mg)", "tagline": "The chronobiotic, NOT the sedative β€” dose matters", "emoji": "πŸŒ™", "outcomes": { "sleep": { "evidence": 82, "rcts": "50+", "note": "Reduced sleep latency (~7 min), timing/phase shift (Buscemi 2005)" }, "circadian": { "evidence": 88, "rcts": "40+", "note": "Effective for jet lag and shift work at 0.3-1mg" } } }, "zinc": { "name": "Zinc", "tagline": "The immunity mineral you probably need at 8-11mg", "emoji": "πŸ›‘οΈ", "outcomes": { "immunity": { "evidence": 78, "rcts": "40+", "note": "Zinc lozenges reduce cold duration by ~33% (HemilΓ€ 2017 meta)" }, "testosterone": { "evidence": 55, "rcts": "10+", "note": "T-boost only in deficient men" }, "wound_healing": { "evidence": 70, "rcts": "20+", "note": "Well-established at 15-40mg for wound repair" } } }, "iron": { "name": "Iron (ferrous bisglycinate)", "tagline": "The mineral that reverses fatigue β€” if you're deficient", "emoji": "🩸", "outcomes": { "energy": { "evidence": 82, "rcts": "60+", "note": "Reverses fatigue in iron-deficient patients (Camaschella 2015)" }, "performance": { "evidence": 68, "rcts": "20+", "note": "Restored VO2 max in deficient athletes; supplementing non-deficient is neutral" } } }, "ginkgo": { "name": "Ginkgo Biloba (EGb 761)", "tagline": "The circulation-and-cognition herb with mixed data", "emoji": "πŸƒ", "outcomes": { "cognition": { "evidence": 55, "rcts": "20+", "note": "Modest dementia benefit at 240mg; GEM trial null on prevention (DeKosky 2008)" }, "circulation": { "evidence": 60, "rcts": "15+", "note": "Small vasodilation effects" } } }, "hmb": { "name": "HMB (Ξ²-Hydroxy Ξ²-Methylbutyrate)", "tagline": "Leucine metabolite for muscle preservation", "emoji": "πŸ₯©", "outcomes": { "strength": { "evidence": 55, "rcts": "20+", "note": "Modest muscle-preservation in cutting phases (Wilson 2013)" }, "recovery": { "evidence": 60, "rcts": "15+", "note": "Reduced muscle damage markers post-exercise" } } }, "beta_alanine": { "name": "Beta-Alanine", "tagline": "The tingle amino for 1-4 minute exercise bouts", "emoji": "⚑", "outcomes": { "endurance": { "evidence": 78, "rcts": "40+", "note": "Improved 1-4 min high-intensity performance (Trexler 2015 ISSN meta)" }, "strength": { "evidence": 55, "rcts": "10+", "note": "Small strength effects, mostly through work-capacity" } } }, "collagen": { "name": "Collagen Peptides", "tagline": "The trendiest supplement with the messiest evidence", "emoji": "✨", "outcomes": { "joint": { "evidence": 55, "rcts": "12+", "note": "Modest pain reduction in OA at 5-15g/day (Bello 2006)" }, "skin": { "evidence": 62, "rcts": "15+", "note": "Small elasticity/hydration improvements at 2.5-10g (Choi 2019 meta)" }, "strength": { "evidence": 32, "rcts": "3", "note": "Incomplete amino profile β€” whey/casein outperform on hypertrophy" } } }, "probiotics": { "name": "Probiotics (multi-strain)", "tagline": "Strain matters more than CFU count", "emoji": "🦠", "outcomes": { "gut": { "evidence": 72, "rcts": "60+", "note": "Effective for antibiotic diarrhea, IBS (Ford 2018)" }, "immunity": { "evidence": 58, "rcts": "20+", "note": "Modest reduction in respiratory infections (Hao 2015)" } } } }, "battles": [ { "prompt": "For STRENGTH GAINS β€” which has more evidence?", "outcome": "strength", "candidates": ["creatine", "whey_protein", "hmb", "beta_alanine", "ashwagandha", "collagen"] }, { "prompt": "For SLEEP QUALITY β€” which has more evidence?", "outcome": "sleep", "candidates": ["magnesium_glycinate", "melatonin", "l_theanine", "ashwagandha", "creatine"] }, { "prompt": "For STRESS + ANXIETY β€” which has more evidence?", "outcome": "stress", "candidates": ["ashwagandha", "rhodiola", "magnesium_glycinate", "l_theanine"] }, { "prompt": "For IMMUNE SUPPORT β€” which has more evidence?", "outcome": "immunity", "candidates": ["vitamin_d", "zinc", "probiotics", "omega3"] }, { "prompt": "For COGNITIVE PERFORMANCE β€” which has more evidence?", "outcome": "cognition", "candidates": ["l_theanine", "creatine", "ginkgo", "b12", "omega3", "curcumin"] }, { "prompt": "For ENERGY β€” which has more evidence?", "outcome": "energy", "candidates": ["b12", "iron", "rhodiola", "nmn"] }, { "prompt": "For LONGEVITY / HEALTHSPAN β€” which has more evidence?", "outcome": "longevity", "candidates": ["omega3", "vitamin_d", "nmn"] } ] }