Protocol·Foundation·Beginner·Reviewed June 9, 2026
Foundation Stack.
Cover common nutrient-gap categories for users to discuss or personalize based on diet, labs, medications, and clinician guidance.
The foundation stack in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Foundation Stack is a beginner stack of 5 supplements aimed at foundation: Vitamin D3, Magnesium Glycinate, Fish Oil, Vitamin K2, and Zinc. 4 are core and the rest are optional add-ons, at roughly $20-30/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the foundation stack.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Vitamin D3 | 1,000-2,000 IU | Morning with food | Core | Strong |
| Magnesium Glycinate | 200-350 mg elemental | Evening | Core | Strong |
| Fish Oil | 2 g | With meals | Core | Strong |
| Vitamin K2 | 200 mcg | Morning with food | Core | Strong |
| Zinc | 15 mg | With food | Optional | Strong |
Commonly used to support vitamin D status; routine dosing should be adjusted to labs, sun exposure, diet, and calcium status.
Cofactor in many enzymatic reactions; supplemental dose should reflect dietary intake and GI tolerance.
Provides EPA and DHA for cardiometabolic and dietary omega-3 support; dose and bleeding-risk context matter.
Supports vitamin K-dependent proteins involved in calcium handling; avoid self-starting with warfarin or vitamin K-sensitive anticoagulants.
Supports immune function, wound healing, and protein synthesis; moderate dose avoids copper depletion
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Vitamin D3 + K2 are often paired for calcium-handling support, but medication context matters
- Magnesium is required for vitamin D activation, without it, D3 supplementation may be less effective
- Omega-3s may support cardiometabolic markers as part of a broader foundation routine
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Blumberg JB et al. The Evolving Role of Multivitamin/Multimineral Supplement Use among Adults in the Age of Personalized Nutrition. Nutrients. 2018;10(2). PubMed
- Bird JK et al. Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients. 2017;9(7). PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Foundation Stack?
The Foundation Stack combines 5 supplements for foundation: Vitamin D3, Magnesium Glycinate, Fish Oil, Vitamin K2, and Zinc. 4 are core; the rest are optional.
How much does the Foundation Stack cost?
NutriStack estimates the Foundation Stack at about $20-30/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Foundation Stack backed by evidence?
Each supplement in the protocol carries its own evidence tier (5 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the foundation stack in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.