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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.
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| Category | Suplementy | Suplementy |
| Evidence strength | Strong evidence | Strong evidence |
| Evidence Score | 4/5 | 5/5 |
| User rating | 4.7 (738) | 4.8 (612) |
| Typical dose | 200–400 mg of elemental magnesium per day (RDA: approx. 310–420 mg depending on sex and age) | 3–5 g per day (maintenance phase); optional loading phase of 20 g/day for 5–7 days |
| Form | Magnesium citrate, lactate or glycinate — better bioavailability than the oxide form | Creatine monohydrate (the best-studied form) |
| Average price | 20–45 zł za opakowanie 60 kapsułek (miesiąc stosowania) | 40–70 zł za 500 g monohydratu (ok. 100 porcji po 5 g) |
| Monthly cost | ok. 20–45 zł/miesiąc | ok. 15–25 zł/miesiąc |
| Time to effects | 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. | First strength effects after 1–2 weeks; full muscle saturation and maximum effect after about 3–4 weeks of regular use. |
| Who it's for | People with a diet low in leafy greens, nuts and whole grains | People doing resistance training and high-intensity sports |