Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
A gentle set to support a calmer evening routine.
Recommended amount
200–400 mg / day (evening)
Role for this goal: Used as part of an evening routine.
Common range200–400 mg / day1–2× / dayOften taken in the eveningThe tolerable upper intake from supplements is about 350 mg/day for adults.
Sample products
Recommended amount
1 serving / day (morning)
Role for this goal: Involved in daytime energy metabolism.
Common range1 labeled serving (B-complex)1× / dayOften at breakfastSample products
Recommended amount
1 serving (before bed)
Role for this goal: Some use glycine as part of an evening routine.
Common range5–10 g / serving (EAA/BCAA)Around trainingBefore/after training or as a snackSample products
Note: Supplements don't treat sleep problems — see a physician if issues persist.
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.