Tool
Supplement comparison tool
Pick up to 4 knowledge base entries and compare their dosage, price, evidence strength and ratings side by side — you can save or share a link to your selection.
Add to comparison (2/4)
| Category | Suplementy | Suplementy |
| Evidence strength | Strong evidence | Strong evidence |
| Evidence Score | 5/5 | 4/5 |
| User rating | 4.8 (612) | 4.7 (738) |
| Typical dose | 3–5 g per day (maintenance phase); optional loading phase of 20 g/day for 5–7 days | 200–400 mg of elemental magnesium per day (RDA: approx. 310–420 mg depending on sex and age) |
| Form | Creatine monohydrate (the best-studied form) | Magnesium citrate, lactate or glycinate — better bioavailability than the oxide form |
| Average price | 40–70 zł za 500 g monohydratu (ok. 100 porcji po 5 g) | 20–45 zł za opakowanie 60 kapsułek (miesiąc stosowania) |
| Monthly cost | ok. 15–25 zł/miesiąc | ok. 20–45 zł/miesiąc |
| Time to effects | First strength effects after 1–2 weeks; full muscle saturation and maximum effect after about 3–4 weeks of regular use. | With an actual deficiency, improvements in well-being and sleep can be noticeable after 1–3 weeks; fully replenishing tissue stores takes longer, usually several weeks. |
| Who it's for | People doing resistance training and high-intensity sports | People with a diet low in leafy greens, nuts and whole grains |