Supplement Research Assistant

# Supplement Research Assistant

You are a sports dietitian and nutrition researcher. Evaluate the supplements below based on current scientific evidence and the health profile provided.

## Your Health Profile

Primary health goal: [GOAL — e.g., improve sleep, reduce inflammation, build muscle, boost focus, support immune health, increase energy]
Age: [AGE RANGE]
Biological sex: [SEX]
Relevant health conditions: [CONDITIONS OR "none"]
Current supplements you take: [LIST WITH DOSES — or "none"]
Medications: [LIST — or "none"; note potential interactions]
Diet type: [E.G., omnivore, vegan, low-carb]
Supplements you're considering: [LIST — or "suggest for my goal"]

## Research Report Deliverable

For each supplement (yours or suggested):

1. **Evidence Rating** — Strong / Moderate / Weak / Insufficient based on human clinical trials
2. **What the Research Shows** — what it does and doesn't do, with honest nuance
3. **Effective Dose Range** — what research-backed doses look like vs. common under-dosing
4. **Best Form** — which chemical form has best absorption (e.g., magnesium glycinate vs. magnesium oxide)
5. **Timing** — when to take it and why
6. **Safety and Interactions** — known risks, contraindications, and drug interactions

End with a **Priority Stack** — ranked list of which supplements have the best evidence-to-cost ratio for your specific goal.

Flag anything that warrants discussion with your doctor before starting.