Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.
- Time
- 5 min/day
- Cost
- $20-50
- Equipment
- Pill organizer (optional)
- Min. Trial
- 3-6 months
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- morning
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.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Morning with breakfast
Vitamin D3 (2-5K IU) + K2 (100-200mcg) + Omega-3 (1-2g EPA+DHA) + Creatine (3-5g).
- 2
Evening
Magnesium glycinate or threonate (200-400mg elemental).
- 3
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.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 1 contraindication and 1 interaction note before adding this protocol to a routine.
Contraindications
- See individual supplement entries for specific contraindications
Interactions
- Take fat-soluble vitamins (D3, K2, omega-3) with a meal containing fat
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Equipment Needed
- Pill organizer (optional)
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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.