How does the Supplement Match quiz work?

Supplement Match asks about your training goal, diet, training volume, sleep, and budget, then recommends supplement categories backed by peer-reviewed research — never random products.

Is Supplement Match free to use?

Yes. Supplement Match is 100% free and requires no account. Your answers stay in your browser.

Does GearUpToFit sell the supplements it recommends?

No. GearUpToFit is an independent recommendation engine. Some outbound links may be affiliate links, but every recommendation is chosen on evidence first.

Is this medical advice?

No. Supplement Match is educational. If you take medication, are pregnant, or have a medical condition, consult a qualified clinician before starting any supplement.

Which supplements have the strongest evidence?

Creatine monohydrate, whey/casein protein, caffeine, vitamin D (if deficient), omega-3, and electrolytes for endurance athletes have the strongest human evidence for the goals they target.

Personalized · Evidence-aware · Free

Supplement MatchEvidence-Aware Supplement Guidance

One educational supplement guide based on your goals, diet, training, and safety considerations — grounded in peer-reviewed research, not hype.

SUPPLEMENT PROFILE

Your goals & context

FOOD-FIRST GUIDANCE

Diet before pills

SAFETY CHECKS

Medication awareness

No signup ~90 seconds Transparent scoring

Scoring engine references peer-reviewed sources

NIH ODSISSNACSMEFSA

Educational only. Not medical advice. Talk with a qualified clinician, pharmacist, or registered dietitian before starting, stopping, or changing supplements.

Free · Educational · Evidence-aware

What Supplement Match does

Supplement Match is a free, educational tool from GearUpToFit that helps you think about supplements in the context of your goals, diet, training, and safety profile. It maps your answers to evidence-aware supplement categories — not a shopping cart, not a prescription, and not a guarantee of results.

What it considers

The quiz is short on purpose. These are the inputs that change the guidance most.

Your goals
Strength, endurance, fat loss, recovery, sleep, general health.
Your diet
Omnivore, vegetarian, vegan, low-FODMAP and common nutrient gaps.
Your training
Volume, intensity, sport, and how hard your week actually is.
Restrictions
Allergies, intolerances, pregnancy, breastfeeding, age.
Medications & safety
Common interaction flags for blood thinners, antidepressants, thyroid, blood-pressure and diabetes medications.
Budget
Honest tiering so the guide reflects what you'd actually buy.

Evidence-aware supplement categories

Categories the tool may surface, paired with the level of human evidence behind them. Strength of evidence is not the same as benefit for you — context matters.

Foundational nutrients
Vitamin D (if deficient), omega-3, magnesium — strong human evidence for general health when a gap exists.
Protein support
Whey, casein, or plant blends to help meet daily protein targets when food alone falls short.
Performance basics
Creatine monohydrate and caffeine — among the most-studied legal performance aids.
Endurance & hydration
Electrolytes (sodium, potassium, magnesium) for long or hot sessions.
Sleep & stress
Limited, conservative options where evidence is moderate and risk is low.
Use with caution
Iron, high-dose zinc, hormonal or stimulant blends — only with lab work and clinician input.

Who should speak to a clinician first

Supplements can interact with medications and conditions. If any of the following apply to you, talk with a qualified clinician, pharmacist, or registered dietitian before starting, stopping, or changing a supplement.

You are pregnant, breastfeeding, or trying to conceive.
You are under 18 years old.
You take prescription medication (blood thinners, antidepressants, thyroid, blood-pressure, diabetes, or others).
You have a diagnosed condition affecting kidneys, liver, heart, or blood.
You have a history of anemia or are considering iron supplementation.
You have an upcoming surgery or recent hospitalization.

Medical disclaimer

Educational only. Not medical advice. Talk with a qualified clinician, pharmacist, or registered dietitian before starting, stopping, or changing supplements.