Umbral

The supplements you actually need.Backed by science.

Don’t get lost in the wellness wave. Umbral reads the wearable you already own, learns your normal range, and tells you which supplements with real scientific evidence actually move your sleep, HRV and recovery numbers. And which ones are not worth it.

Find out which supplements you needSee the supplements with evidence

Just connect the wearable you already own: WHOOP, Oura, Garmin, Fitbit and more. Nothing new to buy, no blood draw to start.

From your wearable to the right supplement, in four steps.

Wellness sells you certainty without ever measuring you. Here it runs the other way. The first two steps are measurement: nothing is recommended until Umbral knows what your normal is. The last two are the test itself, one supplement at a time, judged against your own data.

Connect what you already own

01

Link your Whoop, Oura, Garmin, Fitbit, Polar or whatever you wear, in a minute and through official APIs only. Umbral reads sleep, HRV, resting heart rate, stress, SpO₂, temperature and activity.

Learn your normal

02

After 14 nights Umbral knows your personal range for every metric, kept per device. Everything is read against you, never against a population average or another brand’s algorithm.

Test a supplement with evidence behind it

03

When a metric drifts outside your band, Umbral proposes the supplements with the strongest scientific backing for that exact signal: evidence grade, dose, timing, safety flags and the real effect measured in trials.

Confirm whether your numbers improved

04

Log adherence for three or four weeks. Umbral compares that window against your baseline and tells you whether the metric moved. Association, not causation, and only your data.

The metrics a supplement can move.

Each device speaks its own dialect. Umbral maps them into one model, reads every signal against your own band, and tells you where there is evidence that a supplement moves anything.

Sleep
Duration, deep & REM, efficiency, latency, disturbances
Recovery & HRV
Nightly HRV, resting heart rate, readiness
Stress & nervous system
Daytime stress load, resilience
Cardio fitness
VO₂ max, training load, cardio age
Energy & metabolism
Expenditure, steps, energy reserve, body composition
Training
Weekly volume, high-intensity minutes and workout heart rate: how much you train and how hard
Respiratory & SpO₂
Respiratory rate, blood oxygen, breathing disturbances
Immune & early warning
Temperature deviation + RHR + respiratory rate composite
Body
Weight, body fat and muscle mass
Cycle
Phase-aware baselines so a luteal shift is never a false alarm

Works with the wearable you already own.

WHOOP
Recovery, strain & sleep-need model
Oura
Sleep staging, nightly HRV curve, temperature
Garmin
Body Battery, all-day stress, VO₂ max
Fitbit
Sleep stages, HRV, SpO₂, steps and skin temperature
Google Health
Sleep stages, HRV and resting HR from Fitbit and Pixel Watch
Polar
Sleep stages, nightly recharge HRV, resting heart rate
Ultrahuman
Ring sleep stages, HRV, resting HR and skin temperature
Wahoo
Cycling and running workouts: duration and calories
Apple WatchComing soon
Sleep stages, HRV, wrist temperature, VO₂ max

Everything connects right in the browser, with nothing new to buy. Apple Watch and Health Connect are coming soon with the Umbral app for your phone.

Every supplement carries its evidence grade.

Every supplement Umbral proposes comes with its evidence grade, the absolute effect measured in trials, the dose that was used and its safety flags. Some effects are large enough to see in your wearable. Many are not, and we tell you that too.

  • Strongmultiple RCTs or meta-analyses
  • Moderatesome RCTs, limited replication
  • Emergingpreliminary or mechanistic
  • Cautioninteraction or safety flag
Omega-3 (EPA+DHA)
resting heart rate −2.2 bpm over 8–12 weeks
StrongLikely visible in your data
Ashwagandha
sleep efficiency & WASO, actigraphy-confirmed
StrongLikely visible in your data
Melatonin
−7 min sleep onset: real, but below wearable noise
StrongReal effect, but below wearable noise
Iron (ferritin-gated)
only after a ferritin test, never blind
StrongLikely visible in your data

Safety rules that cannot be skipped.

  • Iron, vitamin D and B12 only after a blood test.
  • Safety cautions on every supplement: pregnancy, common medications, and when to ask a clinician first.
  • Red flags go to a clinician, not to a supplement: low SpO₂, suspected apnea, persistent high resting heart rate.
  • No hepatotoxic herbs. Ever.

Stop guessing at your supplements.

Connect the wearable you already own. In 14 nights Umbral knows your normal and tells you which supplements with evidence are worth testing, and which are not.

Start free