Supplement Prompts for Evidence-Based Decisions

Review evidence for [supplement]. Include: proposed mechanism, strength of evidence (RCTs, meta-analyses, observational), effective dose ranges, expected effect size, time to results, who benefits most / least, manufacturer hype vs reality, cost-per-benefit verdict.

Break down this supplement study: [paste abstract or link]. Include: study design quality, sample size, effect size (not just statistical significance), confounders, generalizability, conflicts of interest, media hype vs actual findings, real-world applicability.

Supplement vs food source for [nutrient]. Include: bioavailability difference, practical dose comparison, food alternatives, budget comparison, context where supplement makes sense (deficiency, elderly, vegan), where food wins.

Is my experience from [supplement] placebo or real? Subjective effects noticed: [describe]. Duration: [timeframe]. Include: placebo effect strength (massive), expected timeline for real effect, objective markers to check, n=1 experiment design, elimination test approach.

Build foundation stack. Diet: [omnivore/vegan/other]. Goals: [describe]. Current deficiencies: [if known]. Include: vitamin D3 + K2 (most common deficiency), omega-3 (if low fish intake), magnesium glycinate (sleep), protein (if low), creatine (proven benefits). Conservative evidence-based list.

Sleep supplement protocol. Issues: [describe — falling asleep, staying asleep, quality]. Current routine: [describe]. Include: magnesium glycinate (first line), L-theanine (calming), melatonin (dose matters — 0.3-1mg NOT 5-10mg), glycine, apigenin. Timing, dose, build-order.

Evidence-based focus stack. Current: [describe caffeine, meds]. Goals: [describe]. Include: L-theanine + caffeine (proven synergy), creatine (cognitive benefits), tyrosine for stress, rhodiola for adaptogenic effects. Avoid: unproven nootropics, mega-dose stimulants.

Evidence-based athletic stack. Sport: [describe]. Training volume: [describe]. Include: creatine monohydrate (proven, cheap), whey protein if dietary gap, beta-alanine (HIIT), caffeine (endurance), electrolytes, vitamin D. Avoid: overpriced branded blends.

Interpret my labs (non-medical advice). Values: [paste or list]. Reference ranges: [describe]. Include: out-of-range values, optimal vs reference ranges (different!), supplement implications, lifestyle first, when to re-test, when to see doctor.

Recommend blood tests for optimal health monitoring. Age: [X]. Sex: [Y]. Goals: [describe]. Include: basic (CBC, CMP, lipid), hormones (vitamin D, TSH, testosterone/estrogen), inflammation (hs-CRP, homocysteine), nutrients (iron, B12, folate, vitamin D), cost considerations.

Match symptoms to potential deficiencies (non-diagnostic). Symptoms: [list]. Include: potential nutrient links (iron→fatigue, B12→cognitive, D→mood, Mg→sleep/anxiety), dietary red flags, testing priority, supplementation trial guidance.

Vegan-specific supplement protocol. Diet: [describe]. Duration vegan: [describe]. Include: B12 (mandatory — nothing in plant food), vitamin D3 (vegan D3 available), omega-3 (algae EPA+DHA), iron (if low), iodine (if no seaweed), zinc, creatine for athletes.

Check interactions for my stack. Current supplements + medications: [list]. Include: dangerous combinations, competing absorption (zinc-copper, calcium-iron), timing separations needed, medications affected (anticoagulants, thyroid, antidepressants), red flags requiring doctor.

Evaluate supplement brand quality. Brand: [name]. Include: third-party testing (USP, NSF, ConsumerLab), transparency (ingredient sources, manufacturing), certifications, history of recalls, price vs quality ratio, red flags (proprietary blends, mega-claims).

Optimize supplement budget. Current spending: $[X]/month. Goals: [describe]. Include: essential-only list, switch to generics where safe, buy in bulk, subscribe-and-save, avoid multi-vitamin vs individual tradeoff, cut ineffective items. Target: $20-50/month for most.