Mar 23 (edited) • 📋 Protocols & Stacks
The Beginner's Supplement Stack: Where to Start If You're Taking Nothing
If you're new to supplements and feeling overwhelmed, here's exactly where to start. No fluff, no 20-pill-a-day regimens.
Tier 1 — The Non-Negotiables (start here):
• Vitamin D3 (5,000 IU/day with food containing fat) — Most people are deficient. Get tested, aim for 40-60 ng/mL. Take with K2 (100mcg MK-7) for proper calcium routing.
• Magnesium glycinate (300-400mg before bed) — Helps sleep, recovery, stress. Most diets don't provide enough.
• Omega-3 fish oil (2-3g combined EPA+DHA) — Anti-inflammatory, brain health, cardiovascular. Look for third-party tested brands.
Cost: ~$30-40/month for all three.
Tier 2 — Add After 30 Days:
• Creatine monohydrate (5g/day) — Cognitive function + muscle performance. Cheap, safe, well-studied.
• Protein powder (if you're not hitting 0.8g/lb from food) — Whey isolate or plant-based. Not a replacement for meals.
Tier 3 — Based on Your Goals:
• Sleep issues → add L-theanine 200mg before bed
• Stress/anxiety → add Ashwagandha KSM-66 600mg
• Focus/productivity → add Lion's Mane 1g/day
• Joint pain → add collagen peptides 10-15g/day
• Gut health → add a quality probiotic
Rules:
• Add one new supplement at a time — so you know what's actually working
• Give each one 4 weeks before judging
• Buy from reputable brands (look for third-party testing: USP, NSF, or Informed Sport)
• More supplements ≠ better results. Master the basics first.
What does your current stack look like?
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The Beginner's Supplement Stack: Where to Start If You're Taking Nothing
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