Supplements & medication (Extra)

Extra is the fifth mode, between Food and Biology. It keeps everything you take in one place: supplements (for example vitamin D or magnesium), medication and peptides. It’s free and works without an AI key. Your log is health data and stays on your iPhone.

Information only

Tempovi records what you enter. It never suggests a dose, a schedule or a change. For questions about any of these, talk to your doctor or pharmacist.

Today

The first card is Today: everything due today, supplements and medication together.

• Tick: tap the box to mark an item taken. Tap it again to undo.
• Open: tap the name to open the item.
• Skip for the day: swipe the row left.
• Hide taken & skipped: a switch on the card. Switch it on to see only what is still to do.

The medication card has a box per item for the day. Tap the box to take the next dose, tap again to undo, or log an as-needed dose. Paused items stay behind Show paused.

Use ✎ to reorder the Extra cards or switch them off.

The Take matrix

Take shows the day as a matrix: one row per supplement, one column per moment of the day, plus Optional.

• A supplement sits in the moments you tag it with, and each moment has its own tick.
• It opens on the moment you are in now, based on your real wake time, bedtime and the end of your workout.
• ✓✓ ticks or unticks a whole moment.
• The date picker takes you to any day up to today, so you can add or change a past day.
• Tap a supplement’s name for its detail sheet.

When, Optional and “only on days with”

Each supplement has tags:

• When: the moment or moments you take it. A supplement can sit in several moments, each with its own tick.
• Optional: for items you take when you need them. They have their own column.
• Only on days with: pick one or more of a run, a long run, intervals, tempo, an easy run or strength. On any other day the item shows as skipped, not missed, and drops out of the list. Hide taken & skipped hides these rows; switch it off to see them again.

A skipped item is never counted as missed.

Your library

Open your library with 📚 in the Extra header. There you add, edit and tag supplements, medication and peptides, and put back a supplement you removed. Removing an item takes it off your list; its history stays.

Every item has a Notes field. You can also move an item to another kind (supplement, medication or food) from its screen.

Supplements

• Name and amount: an optional amount, shown as you entered it.
• Several ingredients: one supplement can list several ingredients, each with its own amount in g, mg, µg, IU, CFU or a unit you type.
• Minerals & vitamins: each mineral or vitamin can be entered in its own unit (for example IU for vitamin D). Tempovi converts it for the day’s totals on the Food screen.
• Label photo: take a photo of the supplement’s label. The AI proposes the entry, and you check it and save. Nothing is saved without you.

Medication and peptides

• Compounds in one intake: a combination in one injection is several compounds, each with its own amount and unit (mg, µg, IU, units, mL).
• How: injection under the skin or into the muscle, oral, nasal or other. The icon in the list follows the route.
• Schedule: daily, every N days, on chosen weekdays, or as needed, with your usual time or times and a start date.
• Active: pause a course without losing its history.

Reminders

Each item can send a reminder at its usual time, with a Taken ✓ button that logs the intake without opening the app. Medication reminders also offer Snooze 30 min. A skipped day drops its reminder.

Level curves (estimates)

For items with a known half-life, the Extra tab can draw a typical relative level over 1, 4 or 12 weeks:

• Peaks and troughs: a peak after each intake and a trough before the next.
• Build-up: levels rise over the first days or weeks until they reach a steady state.
• Ahead: the scheduled intakes ahead, drawn in grey.

100 % is the peak of one usual dose. Above 100 % is build-up from earlier doses.

• Estimates, not measurements: the curve uses a simple one-compartment model with typical values from published half-lives and times to peak. It is not your blood level and can’t show one.
• No curve without data: an item with no known half-life gets no curve. A curve is also left out when the half-life is too short to build up from day to day.
• Switch it off: each curve can be turned off under ✎ (Level curve · name). The explanation sits behind (i).

Fill history

On each detail screen, Fill history fills past days from a date you choose. Choose all days, or only certain weekdays. Each planned moment gets one intake, up to yesterday. Days you already logged are skipped, and Undo reverses the fill.

Last 3 weeks

A grid with one row per item and one column per day, opening on today: ● taken, ○ planned but not logged. The item names stay in place while the days scroll.

Your nights after…

For each item, Tempovi compares the nights after a day you took it with the nights after a day you didn’t, while you were using it. It looks at your resting HRV against your own 30-night baseline, and at overnight resting heart rate. It needs at least 5 nights of each.

This is an observation from your own data, not cause and effect. Sleep, training, alcohol and illness move these numbers too. It is never a reason to change a dose.

Extra chat

Tap 💬 in the Extra header to ask about what you take. The chat knows each item with its schedule, the last 21 days of taken and planned intake, your logged doses, 14 nights of HRV, resting heart rate, sleep and recovery, and your body measurements.

Its answers are grounded in your blood tests. The latest value of each marker is shown with its date and linked to the items that affect it. Your blood tests are in Biology & labs.

The chat needs an AI key. The other AI chats (Labs, Biology, Statistics, Strength and Food) also know what you take, see AI coach & API keys.

Status note

When an item you add is not an approved medicine, or is on the WADA prohibited list (which matters if you race in tested competitions), Tempovi shows this once, neutrally.

Privacy

Your supplement and medication log is health data and stays on your iPhone. It is included in Backup & Restore.

The AI sees your items, intakes and level estimates only when you use an AI feature, and only what that feature needs. It is told never to suggest doses or changes.