Immune function Sleep & recovery Exercise & movement

Budget Optimization Stack

BBuilding confidence

Worth a test run.

Low commitment6 steps · 3 supplements · 3 habits

Latest evidence update: 2026-12-28

Open as constellation

What this protocol does

Maximum health impact for minimum cost — only the supplements with the strongest evidence-to-cost ratio.

What to expect

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

Weeks 8–12

Look for: Daily vitamin D supplementation reliably raises 25-hydroxyvitamin D in the blood — supplementation directly increases circulating vitamin D status. This biomarker shift is the foundation for any longer-term benefit.

Not yet expected: Cardiovascular or mortality benefits from vitamin D yet. The studies that show reduced cancer mortality and reduced all-cause mortality with vitamin D run for three to six years — those endpoints are not reachable in 12 weeks.

Backed by 3 studies

Effects of vitamin D supplementation during pregnancy on neonatal vitamin D and calcium concentrations: a systematic review and meta-analysis.
Vitamin D supplementation for prevention of cancer in adults.
Meta-analysis of long-term vitamin D supplementation on overall mortality.

Note: Without resistance training, creatine's body-composition effects are not directly supported by the trials in our database (those trials specifically pair creatine with structured training). The strongest near-term wins from this stack come from the habit components (walking, sunlight, breathwork).

Expected outcomes

Research outcomes from 4 supplements and habits (9 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 meal · 4000 IU

Pennies per day — massive health impact for deficient people

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.

Creatine MonohydratesupplementBBuilding confidence

Daily · 5g

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Order these supplements

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

Vitamin D3

4000 IU

Creatine Monohydrate

Magnesium Glycinate

300mg

Questions about Budget Optimization Stack

Which step in this protocol has the strongest evidence?

What does each step in this protocol contribute?

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Research behind the components

Aggregated from the supplements and habits in this protocol; not a composite protocol grade · 693 studies referenced

Referenced studies (693)

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

Low cost, high impact — improves sleep and stress

Morning sunlight exposurehabitSHigh confidence Context-aware

Daily · 10 min

Completely free — one of the most impactful habits

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 meals · 10 min

Free, evidence-based metabolic intervention

Breathwork (cyclic sighing)habitBBuilding confidence

Daily · 5 min

Free stress management — proven in Stanford RCT