Supplement Tracking Diary
The only way to know if your supplement is working is to track what changes when you take it.
You can't tell if it works without tracking it
Most people who take supplements never know whether they work. They take something for a few weeks, feel vaguely better or worse, and attribute it to the supplement, the weather, their sleep, or something else entirely.
Without a baseline and a consistent tracking system, there is no way to isolate the effect of any individual supplement from everything else that varies in daily life.
The supplement industry relies on this ambiguity — if buyers can't tell whether something works, they keep buying it.
Step by step
- Download the Excel file and fill in your current stack on the My Stack tab — every supplement you take with dose, timing, and goal.
- Each day, spend two minutes rating five variables: energy, focus, sleep quality, mood, and digestion, on a 1-5 scale.
- Every time you add, remove or adjust a supplement, record it on the Change Log tab with the date and reason.
- After 4 weeks, check the Analysis tab — it calculates your averages and compares your first two weeks against your last two, so you can see whether anything has actually changed.
Anyone taking supplements and wanting evidence they work
Particularly useful for people taking pre-workouts, nootropics, sleep supplements, or any product making a specific performance or health claim.
- 6-sheet Excel workbook
- Current stack log with evidence rating per supplement
- 31-day daily observation log
- Change log for isolating variables
- Monthly analysis with week-on-week comparison
- Works in Excel and Google Sheets
Four weeks of tracking tells you more than any label.
If it's working, the data will show it. If it isn't, you'll know that too.
Get the diary ($7) →One-time download · No account required · Excel & Google Sheets