Sleep & recovery Immune function Cognitive performance Exercise & movement

Beginner Starter Stack

BBuilding confidence

Worth a test run.

Low commitment7 steps · 4 supplements · 3 habits

Latest evidence update: 2026-12-31

Open as constellation

What this protocol does

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

What to expect

Synthesized from research on this protocol's components. Individual response varies.

Weeks 4–8

Look for: If you're pairing creatine with resistance training, this is the window where strength and lean-mass gains start to show up — a meta-analysis in older adults found creatine plus resistance training beats training alone after more than six weeks.

Not yet expected: Blood pressure changes from vitamin D yet — a meta-analysis of 30 trials over roughly five to six months found no overall effect of D3 on diastolic blood pressure.

Backed by 2 studies

Creatine supplementation during resistance training in older adults-a meta-analysis.
Effect of vitamin D3 supplementation on blood pressure in adults: An updated meta-analysis.

Weeks 8–12

Look for: Strength and lean-mass gains from creatine plus training continue to accumulate. Daily vitamin D supplementation reliably raises 25-hydroxyvitamin D blood levels — supplementation directly increases circulating vitamin D status.

The longer-term wins from vitamin D — like reduced cancer mortality (seen in studies averaging six years) or reduced all-cause mortality (seen at three years of vitamin D plus calcium) — are multi-year endpoints. They are real, but they are beyond a 12-week window.

Expected outcomes

Research outcomes from 5 supplements and habits (16 data points)

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates. Combined effects account for shared biological mechanisms between interventions.

Protocol steps

Vitamin D3supplementSHigh confidence Context-aware

With breakfast · 4000 IU + K2 100mcg

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

Cutaneous vitamin D synthesis is minimal above 35° latitude from October through April (northern hemisphere) or May through October (southern hemisphere). Outside this window, prioritize 15-30 min of midday sun exposure; supplementation is optional.

Omega-3 (EPA/DHA)supplementSHigh confidence

With meal · 2g EPA/DHA

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Order these supplements

Get everything you need for this protocol delivered to your door.

Vitamin D3

4000 IU + K2 100mcg

Omega-3 (EPA/DHA)

2g EPA/DHA

Magnesium Glycinate

300mg

Creatine Monohydrate

Schedule this protocol

Questions about Beginner Starter Stack

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Research behind the components

Aggregated from the supplements and habits in this protocol; not a composite protocol grade · 1420 studies referenced

Referenced studies (1420)

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.

Magnesium GlycinatesupplementASolid confidence

Before bed · 300mg

Second most common deficiency — improves sleep and stress

Creatine MonohydratesupplementBBuilding confidence

Any time · 5g

Most researched supplement — benefits muscle and brain

Morning sunlight exposurehabitSHigh confidence Context-aware

Within 30 min of waking · 10 min

Free, powerful circadian rhythm anchor

At latitudes above 50° (e.g., Berlin, Stockholm, Edinburgh) in winter, true morning sunlight intensity is too low for circadian anchoring. Substitute with a 10,000-lux light therapy lamp for 10 minutes at your usual wake time.

Walking after mealshabitEInsufficient evidence

After largest meal · 10 min

Simplest blood sugar management intervention

Resistance traininghabitSHigh confidence

3x per week · 30-45 min

Highest ROI exercise for long-term health