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Sleep & recoveryImmune functionCognitive performanceExercise & movement

Beginner Starter Stack

SStrong Evidencebeginner7 steps · 4 supplements · 3 habits

What this protocol does

The essential foundation — just 4 supplements and 3 habits that cover the most common deficiencies and highest-impact lifestyle changes.

Who it's for

Anyone new to supplementation or health optimization. Start here.

Expected timeline

Noticeable energy and sleep improvements within 2 weeks.

Monthly cost estimate

€15-€25/month for supplements

Protocol steps

1
Vitamin D3supplementAAdequate Evidence
With breakfast · 4000 IU + K2 100mcg

Most common deficiency — impacts immune, mood, and bone health

2
Omega-3 (EPA/DHA)supplementAAdequate Evidence
With meal · 2g EPA/DHA

Foundational anti-inflammatory — most diets are deficient

3
Magnesium GlycinatesupplementAAdequate Evidence
Before bed · 300mg

Second most common deficiency — improves sleep and stress

4
Creatine MonohydratesupplementAAdequate Evidence
Any time · 5g

Most researched supplement — benefits muscle and brain

5
Morning sunlight exposurehabitAAdequate Evidence
Within 30 min of waking · 10 min

Free, powerful circadian rhythm anchor

6
Walking after mealshabitAAdequate Evidence
After largest meal · 10 min

Simplest blood sugar management intervention

7
Resistance traininghabitAAdequate Evidence
3x per week · 30-45 min

Highest ROI exercise for long-term health

Health domains covered

Sleep & recoveryImmune functionCognitive performanceExercise & movement

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.