Protocol · General Wellness
Optimal Nutrient Levels for Health Protocol
Vitamin D and Omega-3 Fatty Acids are the core of this stack, with 7 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Optimal Nutrient Levels for Health.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
9 supplements · none graded yet
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (adjust based on blood levels; target 40–60 ng/mL) | Essential for bone health, immune function, mood; deficiency extremely common | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 1–2 g EPA+DHA daily (higher for specific conditions) | Essential for brain, heart, and joint health; most people don't get enough from diet | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Magnesium | Amount listed: 300–400 mg daily (glycinate, citrate, or threonate) | Involved in 300+ enzymatic reactions; deficiency very common; supports sleep, mood, muscle function | Not graded yet | ||
| Vitamin B12 | Amount listed: 500–1,000 mcg daily (methylcobalamin) | Essential for nerve function, energy, DNA synthesis; deficiency risk increases with age | Not graded yet | ||
| Vitamin K2 | Amount listed: 100–200 mcg daily (MK-7 form) | Directs calcium to bones rather than arteries; supports bone and cardiovascular health | Not graded yet | ||
| Zinc | Amount listed: 15–30 mg daily | Supports immune function, wound healing, taste, smell; many people have suboptimal levels
| Not graded yet | ||
| Folate | Amount listed: 400–800 mcg daily (as methylfolate) | Essential for DNA synthesis, methylation; especially important for women of childbearing age | Not graded yet | ||
| Iodine | Amount listed: 150 mcg daily (included in most multivitamins) | Essential for thyroid function; deficiency common in those not using iodized salt | Not graded yet | ||
| Selenium | Amount listed: 100–200 mcg daily | Supports thyroid and immune function; antioxidant; soil-dependent dietary intake | Not graded yet | ||
Shop this protocol
Each opens third-party tested products, matched to the dose above where we can.
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How this protocol works
In plain language
Optimal nutrient levels are essential for your body to function at its best. While a balanced diet should be the foundation, many people have suboptimal levels of key nutrients due to modern diets, soil depletion, limited sun exposure, age-related absorption issues, or increased needs. This protocol focuses on the nutrients most commonly deficient and most important for overall health.
NOTE: Ideally, work with a healthcare provider to test your nutrient levels and personalize supplementation. Not everyone needs every supplement - testing can identify your specific deficiencies. Food should always be the primary source of nutrients; supplements fill gaps. More is not always better - some nutrients can be harmful in excess. This protocol outlines commonly deficient nutrients with good safety profiles at recommended doses.
Vitamin D* is deficient in over 40% of the population, largely due to limited sun exposure and few dietary sources. It's essential for bone health, immune function, mood, and reduces risk of many diseases.
Omega-3 Fatty Acids* (EPA and DHA) are essential for brain, heart, and eye health. Most people consume far below optimal levels. A ratio of omega-6 to omega-3 of 4:1 or less is ideal; many people are at 15:1 or higher.
Magnesium* is involved in over 300 enzymatic reactions. Modern diets often provide less than optimal amounts. Deficiency can cause muscle cramps, poor sleep, anxiety, and cardiovascular issues.
Vitamin B12* absorption decreases with age. Deficiency causes fatigue, nerve problems, and cognitive issues. Vegetarians/vegans are at high risk.
Vitamin K2* (distinct from K1) helps ensure calcium goes to bones rather than arteries. Most people don't get enough from diet.
Zinc* supports immune function and is involved in hundreds of enzymes. Many people have marginal intake.
Folate* is essential for cell division and methylation processes. The methylfolate form is preferable for those with MTHFR variants.
Iodine* is essential for thyroid function. Those not using iodized salt may be deficient.
Selenium* supports thyroid and immune function. Intake varies by region due to soil selenium content.
Expected timeline: Correcting deficiencies takes weeks to months depending on the nutrient. Benefits are often gradual improvements in energy, mood, and overall health.