Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.
Dosage & Timing
Evidence Strength
4/5 — StrongEach component individually has strong evidence. As a combined stack, this addresses the most common nutrient gaps in Western diets.
Overview
A minimal, evidence-based daily supplement stack covering the most common deficiencies: Vitamin D3+K2, Magnesium, Omega-3, and optionally creatine. This stack addresses the nutrients most people don't get enough of through diet alone.
How To Do It
Morning with breakfast
Vitamin D3 (2-5K IU) + K2 (100-200mcg) + Omega-3 (1-2g EPA+DHA) + Creatine (3-5g).
Evening
Magnesium glycinate or threonate (200-400mg elemental).
Get baseline bloodwork
Test: 25(OH)D, RBC magnesium, omega-3 index. Adjust doses based on results.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
COcoa Supplement and Multivitamin Outcomes Study for the Mind↗
Daily multivitamin-mineral supplementation improved selected cognitive outcomes in older adults.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠See individual supplement entries for specific contraindications
Interactions
- •Take fat-soluble vitamins (D3, K2, omega-3) with a meal containing fat
Measurable Outcomes
Equipment Needed
- • Pill organizer (optional)
Related Protocols
Vitamin D3 + K2
2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.
Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
Supplement Pause Audit
Audit your supplement stack by pausing non-essential additions one at a time and keeping only clear winners.
Creatine Monohydrate
3-5g daily of the most researched supplement in sports science. Benefits extend beyond muscle to cognition, bone health, and potentially neuroprotection.