Overview
Everything you need to start your supplementation protocol. Compare essential supplements, understand dosages, and learn timing strategies.
Starting with supplements can be overwhelming — there are thousands of options and a lot of misleading marketing. This guide focuses on supplements with the strongest evidence and the best cost-benefit ratio for beginners.
The basic stack every beginner should consider includes: Vitamin D3 (2,000-5,000 IU/day), Omega-3 (2g EPA+DHA/day), Magnesium glycinate (400mg/day), and Creatine (5g/day). These four supplements have decades of research backing them and cover the most common deficiencies.
Timing matters as much as the supplement itself. Fat-soluble supplements (D3, K2) absorb better with fatty meals. Magnesium is ideal before bed. Creatine can be taken at any time but consistency is key. Avoid taking iron and calcium together as they compete for absorption.
What You Will Learn
- Essential evidence-backed supplements
- Optimal dosages and timing
- Synergistic combinations
- Common deficiency detection
- Reliable brand selection
- Common beginner mistakes
Who This Guide Is For
Designed for beginners who want to start their supplementation protocol, people looking to optimize their baseline health, and anyone confused by the number of options on the market.
This guide is part of StackedHealth's personal development series. Content is regularly updated to reflect the latest scientific advances. This does not constitute medical advice.