The beginner stack: 5 supplements that actually have evidence

Walk into a supplement store and you are looking at hundreds of products. Most of them have thin evidence, aggressive marketing, or both. If you are starting from zero and want to spend your money on things that actually have research behind them, the list is much shorter than the industry wants you to think.

These five are not a prescription. They are a starting point based on widespread deficiency data and published research. Whether any of them make sense for you depends on your diet, your bloodwork, and your doctor's input.

1. Vitamin D3

Vitamin D is one of the most studied nutrients in the world and one of the most commonly deficient. Your body produces it from sunlight, but most people who live above the 37th parallel (roughly the line from San Francisco to Athens) do not get enough UV exposure for adequate production, especially in winter.

The NIH Office of Dietary Supplements estimates that about 42% of US adults are vitamin D insufficient. The number is higher in people with darker skin, those who spend most of their time indoors, and older adults.

Vitamin D3 (cholecalciferol) is the preferred supplemental form. It is more effective at raising serum 25(OH)D levels than D2 (ergocalciferol). Most research uses doses between 1,000 and 4,000 IU daily. The best way to know your dose is to test your blood level (25-hydroxyvitamin D) and adjust accordingly.

Take it with: A meal containing fat. Vitamin D is fat-soluble and absorbs significantly better when taken with your largest meal.

2. Magnesium

Magnesium is involved in over 300 enzymatic reactions. It plays a role in muscle function, nerve transmission, blood sugar regulation, and sleep. It is also essential for vitamin D activation, meaning that if you supplement D without adequate magnesium, your body may not be able to use it effectively. We covered why these two nutrients depend on each other in detail.

Deficiency is common. The typical Western diet is low in magnesium because modern food processing strips it from grains, and most people do not eat enough leafy greens, nuts, and seeds to compensate.

Common supplemental forms:

• Magnesium glycinate (well-absorbed, gentle on the stomach, often used for sleep)
• Magnesium citrate (well-absorbed, can have a mild laxative effect)
• Magnesium threonate (crosses the blood-brain barrier, marketed for cognition)
• Magnesium oxide (cheap, poorly absorbed, mainly used as a laxative)

A double-blind, placebo-controlled trial found that 500 mg of magnesium daily improved sleep quality, sleep efficiency, and melatonin levels in elderly subjects with insomnia. Most dosing recommendations fall between 200 and 400 mg of elemental magnesium daily.

Take it with: Evening, with or without food. The timing matters more than the meal.

3. Omega-3 (EPA/DHA)

Omega-3 fatty acids, specifically EPA and DHA from fish or algae, are linked to cardiovascular function, fetal development, and cognitive health. They are anti-inflammatory, and most people do not eat enough fatty fish to get adequate amounts from diet alone.

The American Heart Association recommends at least two servings of fatty fish per week. If you do not eat fish regularly, supplementation is the practical alternative.

Look for products that list EPA and DHA amounts separately on the label (not just "total omega-3," which can include ALA, a plant-based form your body converts very inefficiently). A combined dose of 1,000 to 2,000 mg of EPA+DHA daily is common in research.

Take it with: A meal containing fat. This improves absorption and reduces the "fish burp" that cheap formulations are known for. Enteric-coated capsules also help.

4. Vitamin K2

Vitamin K2 (specifically the MK-7 form) works alongside vitamin D to direct calcium into bones and teeth and away from soft tissue like arteries. If you supplement vitamin D, especially at higher doses, K2 is the natural companion.

Most people get some K1 from leafy greens, but K2 is found primarily in fermented foods (natto, certain cheeses) that are not staples in most Western diets. The MK-7 form has a longer half-life than MK-4, meaning a single daily dose maintains stable blood levels.

Common doses range from 100 to 200 mcg daily. There is no established upper limit, and toxicity has not been reported at supplemental doses.

Take it with: A meal containing fat (same as vitamin D). Many people take D3 and K2 together since they are both fat-soluble and functionally related.

Note: If you take blood thinners (warfarin/Coumadin), consult your doctor before supplementing K2. It can affect INR levels.

5. Creatine

Creatine is one of the most researched supplements in sports science. It is not just for bodybuilders. Creatine monohydrate has demonstrated benefits for strength, power output, and exercise performance across hundreds of studies. Emerging research suggests potential cognitive benefits, particularly under conditions of sleep deprivation or stress.

Your body produces about 1-2 g of creatine daily. You get additional creatine from red meat and fish. Supplementation with 3-5 g of creatine monohydrate daily is the most common protocol, and it is the most studied form. No loading phase is necessary at this dose; it just takes 3-4 weeks to saturate muscle stores.

Creatine monohydrate is also remarkably cheap and has an excellent safety profile in healthy adults.

Take it with: Anything. Creatine is not timing-sensitive. Consistency matters more than when you take it. Some people add it to a morning shake or post-workout drink for convenience.

What this stack costs

One of the advantages of sticking to well-researched basics: they are inexpensive.

| Supplement | Typical monthly cost | |---|---| | Vitamin D3 (2,000 IU) | $5-10 | | Magnesium glycinate (400 mg) | $10-15 | | Omega-3 (1,000 mg EPA+DHA) | $15-25 | | Vitamin K2 MK-7 (100 mcg) | $8-12 | | Creatine monohydrate (5 g) | $8-12 | | Total | $46-74/mo |

You can spend less with bulk powders and store brands. You do not need the premium versions.

What about a multivitamin?

A common question. The problem with most multivitamins is that they contain low doses of many things, some of which compete for absorption when taken together. Calcium and iron in the same tablet is a known conflict. Zinc and copper in the same tablet is another. The "everything in one pill" approach is convenient but pharmacologically messy.

If your diet is reasonably varied, targeted supplementation of known deficiencies (confirmed by bloodwork) will do more than a multivitamin.

The honest caveat

This is not a recommendation. It is a summary of what has the strongest research base and the most widespread deficiency data. Whether you actually need any of these depends on your diet, your health, and your bloodwork. Get tested. Talk to your doctor. Then supplement the gaps.

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This article is for educational purposes only. It is not medical advice. Always consult a qualified healthcare professional before making changes to your supplement regimen.