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 (10 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

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Questions about Budget Optimization Stack

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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.