Essential Supplement Stack

Vitamin D3 + K2 (5,000–10,000 IU D3 & 150–300 mcg K2)
Why we need it: D3 boosts immunity, bone density, and hormone health. K2 helps shuttle calcium into
bones instead of arteries, making D3 safer and more effective.
Research:
– Vitamin D and immune function (NIH)
– Vitamin K2 and bone/arterial health (Thrombosis and Haemostasis)
Buy:
– Revive MD Website – D3/K2
– Amazon Revive MD Store

Fish Oil (3–12 g/day EPA + DHA)
Why we need it: Omega-3s fight inflammation, protect the heart, and improve joint recovery from
training.
Research:
– Omega-3 fatty acids and cardiovascular health (Circulation)
– Fish oil and muscle recovery after exercise (Nutrients)
Buy:
– Revive MD Website – Omega Max
– Amazon Revive MD Store

Magnesium Bi-sglycinate (200–400 mg/day)
Why we need it: Regulates sleep quality, stress, muscle relaxation, and energy metabolism. Highly
bioavailable and gentle on digestion.
Research:
– Magnesium and exercise performance (Sports Medicine)

– Magnesium and sleep quality (Nutrients)
Buy:
– Revive MD Website – Magnesium Glycinate
– Amazon Revive MD Store

Creatine Monohydrate (5–20 g/day)
Why we need it: The most researched performance supplement. Enhances strength, explosiveness,
muscle growth, and recovery.
Research:
– Creatine and strength gains (J Strength Cond Res)
– Creatine and lean mass increase (Amino Acids Journal)
Buy:
– Raw Nutrition Website – Creatine
– Also available at Walmart & Sam’s Club

Whey Protein Isolate (1–2 servings/day)
Why we need it: Fast-digesting, high-quality protein that supports muscle repair, lean mass, and
satiety.
Research:
– Whey protein and muscle protein synthesis (Am J Clin Nutr)
– Whey supplementation and lean body mass (J Int Soc Sports Nutr)
Buy:
– Raw Nutrition Website – Whey Isolate
– Also available at Walmart & Sam’s Club

Hydration Powder/Sticks (1–2 servings AM & PM)

Why we need it: Replenishes electrolytes lost through training, helps maintain energy, focus, and
performance.
Research:
– Electrolyte balance and hydration in athletes (Sports Medicine)
– Hydration and cognitive/physical performance (J Am Coll Nutr)
Buy:
– Raw Nutrition Website – Hydrate
– Amazon – RAW Electrolytes