This is the working version of Appendix J of The Health Standard 2026. It applies the book’s own criteria — form, dose, timing, and safety — to your biology, life stage, diet, and health history, then matches each item to a verified product.
About 10 minutes. No account needed. Completely free.
Please select an option to continue.
Do any of these apply to you?
These are the Priority Groups from Appendix A. Each one changes what is safe for you — and several change it a great deal. Selecting one does not end the process; it means parts of your result will be routed to your physician instead of to a shopping link.
Select all that apply, or “none of these.”
Please select at least one option, or “none of these.”
And any of these?
The Caution Groups. Lower risk than the list above, but the book is direct about this: in combination with the wrong supplement, several of these can still be life-threatening.
Do you take a blood thinner or antiplatelet medication?
The class matters, and this is where most supplement guidance gets it wrong. Warfarin works by blocking vitamin K, so K2 genuinely interacts with it. DOACs do not act on vitamin K-dependent factors — per Appendix A, K2 is not contraindicated with them. Ginkgo, on the other hand, is an absolute contraindication with all of them.
Which best describes your current hormonal profile?
Your hormone environment — not your identity — determines your nutritional needs. Iron requirements, multivitamin type, zinc dose, and several other items differ meaningfully between testosterone-dominant and estrogen-dominant physiology.
What is your current life stage?
Each phase creates distinct nutritional demands. Chapter 12 (The Female Arc) treats these as four separate protocols, not one protocol with adjustments.
What is your approximate age range?
Nutritional needs shift meaningfully across decades. If you’re close to a threshold, round up — it only means more support, not less.
Roughly what do you weigh?
Chapter 6 is explicit that Core Stack doses are calibrated to the body sizes used in the underlying trials. Three nutrients scale with body size — vitamin D3, magnesium, and selenium. Everything else holds across the adult range. We’ll adjust only those three.
Vitamin D is fat-soluble and distributes into body fat, so the same dose lands at a lower blood level in a larger body. Selenium’s ceiling is close to its dose, so the margin is tighter in a smaller body.
Do you have a thyroid condition?
Iodine is a Core Stack item at 150–300 mcg, and for most people it is the single easiest deficiency to acquire by switching to pink or sea salt. But excess iodine can trigger flares in autoimmune thyroid disease, and in Graves’ it is contraindicated without physician oversight.
Do you have any of these allergies?
These affect different supplements. Fish allergy sends omega-3 to algae-derived. Shellfish allergy sends glucosamine to the plant-based form. They are not the same allergy and not the same swap.
How would you describe your diet?
Chapter 6 treats plant-based eating as a distinct protocol, not a substitution list. B12 becomes non-negotiable, taurine stops being optional, zinc moves to the upper end of the range because phytates block absorption, and choline needs a deliberate plan.
How many whole eggs do you eat, and do you eat liver?
Choline runs about 147 mg per whole large egg. Roughly 89% of Americans fall short of the Adequate Intake (425 mg for women, 550 mg for men). Beef liver is the single richest source at ~350 mg per 3 oz.
Egg choline is also metabolically different from supplemental choline: in a 2021 Cleveland Clinic trial, four eggs a day produced no TMAO elevation, while choline bitartrate supplements spiked it.
How often do you eat fatty fish?
Salmon, mackerel, sardines, herring, trout. A 3 oz serving of wild salmon supplies roughly 1,500–2,400 mg EPA+DHA — more than a day’s supplement dose in one meal.
ALA does not substitute. Human conversion from flaxseed and walnuts to EPA/DHA is under 10%. A 2026 NHANES analysis found the mean US Omega-3 Index was 4.12%, with 54% of the population below 4% — the range associated with meaningfully elevated cardiovascular risk. Target is above 8%.
Which of these are regular parts of your diet?
Two of these matter enough to change your stack outright.
Chapter 6 lists several ordinary things that lower the level your body starts from — meaning the same dose lands you lower, or sunlight does less for you than for someone else. None of these is a reason to chase a high number. They are reasons the deficiency floor is simply harder for you to clear.
Magnesium is a cofactor in over 600 enzymatic reactions, including every reaction that produces or uses ATP. About 50% of Americans fall below even the estimated average requirement — and standard blood tests miss it, because only 1% of body magnesium is in the blood.
Which best describes your physical activity?
Chapter 6 has a distinct set of adjustments for athletes and highly active people: magnesium to 400–500 mg, vitamin C to 1,000–2,000 mg divided, CoQ10 to 200–300 mg, taurine to 2–3 g, zinc to 20–30 mg. Sweat losses are real and measurable.
Lutein and zeaxanthin deposit specifically in the macula and filter blue light. Appendix J specifies the AREDS2-validated dose: 10 mg lutein + 2 mg zeaxanthin, with a fat-containing meal. Full benefit takes 3–6 months — this is structural protection, not immediate relief.
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Do you take any of these regularly?
These are the twelve drug classes Appendix R calls the “Dirty Dozen” — the ones most likely to strip nutrients. Knowing which you take changes what we show you, and how.
Please select at least one option, or “none.”
How is your digestion, generally?
Chapter 9 places a decision gate before probiotics for a reason. In small intestinal bacterial overgrowth, adding more bacteria to the small intestine can make symptoms worse rather than better. This is one of the few places where the standard recommendation reverses.
Have you ever had a kidney stone?
Vitamin C at high doses raises urinary oxalate. Appendix A sets a specific limit for anyone with a stone history: stay at or below 500 mg/day, rather than the standard 500–1,000 mg split dose. It also changes how we handle calcium.
What matters most to you right now?
These are the priority categories from Appendix J, Step 2B. Choose your primary concern and, if you have one, a secondary. Most people have exactly two.
Please select at least one priority.
Where would you like to start?
Chapter 17 organises the protocol by return on investment, not by cost. We’ll show you your full stack either way — this just sets what we put at the top and what we mark as “later.”
Are you already taking any supplements?
This matters more than it sounds. Stacking is the most common way people quietly exceed an upper limit — B6 from a multivitamin plus a B-complex plus a fortified energy drink, or selenium from a multivitamin plus a standalone plus Brazil nuts.
Please select at least one option, or “nothing at the moment.”
One last thing before we build your stack.
Three rules from the book that apply to everyone, without exception. Please read them.
Please confirm to see your results.
That isn’t a formality. Adult supplement doses are genuinely unsafe for growing bodies, and several items in the Core Stack — citicoline, ginkgo, taurine at adult doses — have no paediatric safety data at all.
What the book says instead: food first, and supplementation by paediatrician recommendation only. Appendix K, The Family HELTH Protocol, has the complete age-banded guidance from infancy through adolescence, and it is written to be brought to a paediatrician rather than acted on alone.
Talk to a parent or guardian and your paediatrician. They can use Appendix K with you.
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