The Foundations Stack
The five things worth taking before anything exotic. Start here.
Creatine Monohydrate
The most-studied supplement there is — for strength, power, and maybe cognition.
If you take one thing, it's this. Cheap, safe, and backed by more data than anything else on the shelf.
Whey Protein Isolate
A clean, third-party-tested way to hit your daily protein target.
Protein drives muscle, satiety, and recovery — most people fall short. A scoop makes the target easy.
Omega-3 (EPA/DHA)
Fish-oil omega-3s for heart, brain, and joints.
One of the few supplements with broad, consistent evidence — especially if you don't eat oily fish.
Vitamin D3 + K2
Covers the single most common deficiency.
Most people are low, and it's easy to fix. Test, then supplement to the range your clinician wants.
High Absorption Magnesium
Chelated, well-absorbed magnesium — for sleep, muscle, and calm.
Widely under-consumed; the chelated form is easy on the stomach and helps wind-down.
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