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The daily stack, reviewed and organized.

A simple, evidence-leaning supplement protocol for obesity, autoimmune health, fatigue, and general wellness. One physician's exact picks, with links and explanations.

See the full stack
Still life of whole foods and supplements: multivitamin, vitamin D, omega-3 oil, salmon, broccoli, lean meat, walnuts and almonds

THE PROTOCOL

Daily stack

Some items have alternative options. Ask your doctor if you're pregnant, expecting pregnancy, or taking a blood thinner.

Pick 1 of 3

Multivitamins

Always choose from these two: non-gummies, full spectrum multi. Take half a tablet daily at the beginning, may increase to a full tablet if you tolerate it.

Kirkland Signature Daily Multi One A Day Women's Multi One A Day Men's Multi
Swanson Vitamin K1

Daily

Vitamin K1

Missing from most multivitamins. Beyond blood viscosity, it matters for brain function.

Daily

Vitamin E, Full Spectrum

Alpha-tocopherol alone isn't enough as an antioxidant, especially under stress or higher omega 3 intake.

Doctor's Best Vitamin E Tocotrienols
Sports Research Vitamin D3 + K2

One month course

Vitamin D + K2

Take for one month to refill vitamin D stores. 5000IU is a high dose and not for chronic use. K2's main role is strengthening bones.

Daily

Omega 3 Oil

Essential fatty acid; the brain cannot function without it. Very deficient in modern diets. Any brand works, look for 300-600mg combined EPA+DHA. Vegan options are OK if you suffer from acne or side effects from the fish-derived options.

NOW Omega-3 Fish Oil Momentous Vegan Omega-3
BulkSupplements Magnesium Glycinate and Calcium Carbonate

Daily

Calcium + Magnesium

If you exercise a lot or have lactose intolerance and cannot eat dairy that is a main source of calcium, you'll need to supplement calcium and magnesium. 1-2 capsules of each per day.

Magnesium Calcium

Optional

Methylated Folate + B12

Optional. For mental health support. Studied for depression and fatigue. Keep the dose small to avoid over-methylation. Discuss with a specialist for safety.

Nutricost Methylated Vitamin B12 + Folate
Nature's Bounty Gentle Iron 28mg Iron Glycinate

Optional for women

Iron

Only for women, take gentle iron if you have moderate or heavy periods. Men don't need iron as they don't lose blood monthly like women. Iron recycling in the body is efficient and deficiency is rare unless on a very restrictive diet.