Supplement Pause Audit
Audit your supplement stack by pausing non-essential additions one at a time and keeping only clear winners.
Dosage & Timing
Evidence Strength
3/5 — ModerateThis is a safety and decision-quality protocol that reduces unnecessary exposure and cost.
Overview
Audit your supplement stack by pausing non-essential additions one at a time and keeping only clear winners.
How To Do It
Step 1
List every supplement, dose, reason, and start date.
Step 2
Mark clinician-directed items as do-not-change without guidance.
Step 3
Pause one non-essential item for two weeks.
Step 4
Keep only supplements with clear purpose, safety, and measurable benefit.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
The prevalence of cobalamin deficiency among vegetarians↗
Vegetarian and vegan dietary patterns increase risk of vitamin B12 deficiency without reliable intake.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Do not pause prescribed medication or clinician-directed supplements without medical guidance
Interactions
- •Review medication-supplement interactions before continuing any stack
Measurable Outcomes
Related Protocols
Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.
Vitamin D3 + K2
2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.
Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
Ashwagandha (KSM-66)
300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.