The Beginner Stack
The 3 supplements most people actually need
For: Anyone new to supplements who wants evidence-based basics
Forget the 20-bottle regimen. If you're just starting, these 3 cover 80% of what matters. Everything else is optimization.
TL;DR
Vitamin D (if indoors/northern), Magnesium (most people are low), Omega-3 (if not eating fish 2x/week). That's it. Total cost: $15-30/month.
Monthly Budget
Core Stack
42% of Americans are deficient. If you're indoors or north of Atlanta, you probably need it.
Most people get 50-60% of adequate intake from food. Glycinate form is calming and absorbs well.
Most people don't eat fatty fish twice weekly. This covers the gap.
Optional Additions
Helps direct calcium to bones, not arteries. Good combo with D3.
When to add: If taking D3 long-term
Daily Schedule
Common Mistakes
- Taking vitamin D without fat. it's fat-soluble, needs food
- Using magnesium oxide. cheap but absorbs poorly, causes GI issues
- Fish oil without checking EPA+DHA. total oil ≠ omega-3 content
- Adding more before mastering basics. resist the urge
What to Expect
2-4 weeks to notice improved sleep (magnesium), 4-8 weeks for D levels to improve. Omega-3 is long-term brain/heart support.
The Bottom Line
These 3 address the most common deficiencies with the strongest evidence. Master these before adding anything else.
Related Stacks
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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