Foundational Daily Stack
The four supplements with the broadest evidence base — a sensible default most people can build from.
Strong stack — well-matched with minor gaps.
What's in this stack
- Vitamin D37.5/10 evidence
Hormone-like vitamin that regulates 1,000+ genes — deficiency is widespread and linked to poor immunity, depression, and bone loss.
Typical dose: 2000-4000 IU daily
- Omega-39/10 evidence
Essential fatty acids critical for brain health, mood regulation, and reducing inflammation throughout the body.
Typical dose: 2-3g combined EPA+DHA daily (a typical label dose, not the dose used in the cited trials, which gave 1 g or 3.25 g of omega-3 a day, or 1 to 4 g of fish oil a day without stating its EPA+DHA content)
- Magnesium8.5/10 evidence
Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Typical dose: 200-250mg elemental magnesium daily
- Creatine9.5/10 evidence
Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
Typical dose: 5g daily
What this stack covers
- Speed up recovery81% · via Creatine
- PMS relief75% · via Magnesium
- Support mood79% · via Omega-3
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