Personal Supplement Intelligence

If you're already taking supplements,
are you taking the right ones?

Advice from the people who don't sell supplements.

A personalised supplement plan built from peer-reviewed evidence: the right compounds, in the forms your body absorbs, at the doses the research supports, matched to your goals, health, medications, and diet.

                    Personalised·
                    Evidence-graded·
                    Every dose cited·
                    No affiliates·
                    £49 one-time
                

The average UK supplement spend is around £60 a month, mostly on things that don't do much. A Distil report is £79 once, or £49 for the first 25 customers.

Get your report → £49 See a real sample report →

Founder pricing · £49 for the first 25 customers and returning within 6 months · £79 standard. Or try the free checker →

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Built around you

Nine dimensions.
One report that fits no one else.

48 intake questions · 104 compounds assessed · your profile only

Before recommending a single compound, Distil maps your complete picture. The same compound (Vitamin D3, for example) is appropriate for almost everyone, but the right dose for a 25-year-old in Edinburgh is not the right dose for a 48-year-old in London. Every variable in your profile shifts the analysis. Your result is a supplement stack that could only have been built for you.

Goals & priorities

You rank your goals in order. Energy before cognition, sleep before longevity. Compounds compete for finite stack slots; ranking decides who wins.

32 goal categories

Age & biological sex

Hormonal context, lifecycle stage, and the research populations that actually match you. Premenopausal iron needs differ from post-menopausal. Testosterone-adjacent compounds shift by sex.

Lifecycle-adjusted

Health conditions

Some compounds are contraindicated in certain conditions. Some are more valuable. Every safety gate is checked before a compound earns a place in your stack.

Safety screening

Medications

Drug-nutrient interactions are real, often overlooked, and occasionally serious. St John's Wort, high-dose fish oil, magnesium with thyroid medication: all checked against your list.

Drug interaction screen

Dietary intake

15 questions map your dietary baseline. If you eat oily fish twice a week, omega-3 moves down the priority list. If you eat no meat, B12 moves up. Gaps are identified; surpluses are respected.

15 dietary questions

Sleep & stress

Chronic poor sleep changes what the evidence supports. Compounds that address HPA axis dysregulation, cortisol, and sleep architecture are scored higher when the data warrants it.

Recovery context

Exercise & activity

Demand changes with output. Creatine is relevant at a different dose and priority for someone training four days a week versus someone largely sedentary. The evidence reflects this.

Demand-adjusted

Location & sun exposure

UK latitude above 51.5° means negligible UVB for Vitamin D synthesis from October through April. Where you live and how much time you spend outside directly determines your D3 requirement.

UV latitude model

Existing supplements

Every supplement you already take is assessed: keep, drop, adjust the dose, or switch to a better form. Your stack has no overlap, no wasted spend, and no gaps.

Full review included

The standard

We don't rely on reputation.
We check the evidence.

Most supplement brands start with a product, then find studies to support it. We start with the evidence and ask whether it is strong enough to recommend. The majority of compounds don't make it through.

Every compound graded by the strength of its evidence

104 evidence-qualified compounds

Our compound database holds 104 supplements with sufficient human clinical trial evidence to consider responsibly. Thousands more exist on the UK market: most are backed only by animal studies, in vitro research, or manufacturer-funded trials with no replication. Some address deficiencies that are genuinely rare in a well-nourished adult. Grade A means multiple independent RCTs with consistent human outcomes. Grade B means at least one well-designed trial with strong mechanistic support. Grade C means preliminary evidence only: these appear in the Optimise tier, never as Foundation recommendations. Grade D is never recommended. The database is not fixed. We review it continuously and add compounds as the human evidence arrives, dropping any that no longer hold up, so a future report reflects the current science rather than a saved copy of your last one.

Two people with the same goals need different compounds

48 intake questions across 9 dimensions

The same goal does not produce the same stack. Someone on SSRIs cannot take 5-HTP: a hard exclusion, not a footnote. Someone with a cardiovascular history gets every cardiac-adjacent compound scored against a different risk backdrop. Medications, conditions, diet, bloodwork, sleep, existing supplements: all of it shifts what gets recommended, at what dose, in what order. Your goals are one input. Your full profile is the report.

Every report is independently checked before it reaches you

100% QC-checked, every report

After your report is generated, it goes through a second independent review before it reaches you. A separate system, with no knowledge of why each compound was chosen, runs through a structured safety checklist: drug interactions, hard contraindications, high-dose warnings, language flags. Its only job is to ask whether the recommendations are safe. If anything fails, the report is held for a human to review. It never delivers unchecked. This two-stage pipeline is not standard practice. We built it because a single-pass system is not good enough.

The Distil standard

104

Evidence-qualified compounds

Thousands of supplements on the UK market. 104 with sufficient human clinical trial evidence to recommend responsibly.

100%

Independently QC-checked

After generation, a second independent model reviews every report against a full safety checklist. If anything fails, it is held for manual review. It never delivers unchecked.

Intake questions, 9 dimensions

Goals, health history, medications, diet, lifestyle, bloodwork, sleep, existing supplements. Every dimension shifts the compound selection.

"The same information a specialist would use: now yours."

The Distil principle

Ready?

Compounds with reasons.
Doses with evidence.

£49 Founder price

£79 standard · £49 for the first 25 customers and returning within 6 months

One-time. No subscription. No upsells. Nine sections: recommended stack, dietary baseline, interactions check, daily timing, introduction schedule, sourcing, reassessment framework, sleep analysis, and evidence references. Delivered as a hosted web page and downloadable file, most reports within the hour, allow up to 24 hours during busy periods.

Get your report →

How it works

Complete the intake

48 questions across goals, health history, diet, medications, lifestyle, and existing supplements. Honest, complete answers produce the most useful report; everything you share stays confidential. Takes around 10 minutes.

We analyse the evidence

Every compound in our database of 104 is scored against your specific profile. Evidence grade, goal relevance, safety gates, interactions, dietary gaps: all weighted for you.

Your report is delivered

A downloadable report and hosted web page, delivered to your inbox. Every compound justified, dosed, timed, and sourced, with full evidence citations. A supplement plan you can actually follow.

Why not just ask the AI?

Ask a chatbot, and
watch it lose the thread.
Your plan has too many moving parts for that.

Try it. A few questions in, it has forgotten the blood-pressure tablet you mentioned, blended two of your goals into one, and suggested something that clashes with the supplement it named first. It cannot hold your whole picture at once.

A supplement plan is nothing but moving parts: your age, your diet, your medications, your goals in the order that matters to you, and every interaction between all of them. Miss one of those, and the rest of the plan is built on a mistake.

What a Distil report holds at once

questions about you

Goals, medications, diet, sleep, conditions, bloodwork, existing supplements. Every answer can change the stack.

goals, in your order

You rank up to five by what matters most. Compounds compete for a place, and your order decides which ones win.

104

evidence-qualified compounds

The supplements with enough human trial evidence to recommend responsibly. Thousands more are sold and left out for lack of it. Of these 104, only the few that fit your profile become your stack.

AI-enhanced, not just AI

It is tempting to assume Distil is just a better-worded question to a chatbot, or a bigger model. It is neither. We start with purpose-built software: the pipelines and the safety engine that do the structural, safety-critical work, the same way every time. Then we bring in one of the most capable AI models in the world to do the reasoning and the writing on top of it. The software leads; the AI is the enhancement.

Your report runs through a chain of separate programs, each with one job: scoring, a safety cull, dose-locking, the writing, then an independent review. Before a single word is written, the software decides which compounds fit you and locks the exact doses, against your own medications and conditions, into a fixed list. The AI that writes your report works from that fixed list. It cannot add a compound that was ruled out, and it cannot push a dose past the safety limit locked in for you.

The safety rules are not instructions to a model. They run as code, in a separate engine: a supplement that clashes with your medication is removed by the program itself, the same way every time, before the AI writes anything. Then a second, separate AI checks the finished report against those same rules, every dose, every exclusion, every interaction, and if one check fails the report is held for a person to read first. The intelligence is real. It just works inside the engineering, not the other way round.

What you receive

Every compound,
fully explained.

Each recommendation includes a personalised rationale: why this compound, for your profile specifically. Not generic copy. The precise dose, form, timing, synergies mapped across your full stack, safety considerations, and exactly what to search for when buying.

Ashwagandha KSM-66

Targeted Grade A · Stress & Sleep

Why this compound

Stress + Resilience is your second ranked goal, and your high-demand work pattern is directly degrading both your energy and your sleep quality. Ashwagandha KSM-66 is the most clinically studied adaptogen in this category: 12-week RCTs show cortisol reductions of 23–27%, significant improvements in perceived stress scores, and improvements in sleep onset. This is not a sedative; it modulates the HPA axis so that stress exposure produces a smaller, shorter cortisol spike. KSM-66 is the specific extract used in human trials. Generic ashwagandha root powder is not clinically equivalent.

Your dose

300mg KSM-66 root extract · once daily
Standardised to at least 5% withanolides

What to expect

Perceived stress reduction and improved sleep onset: 4–8 weeks. Cortisol biomarker changes: 8–12 weeks. Benefits build progressively; the first two weeks may feel subtle.

Cycling

12 weeks on · 4 weeks off · prevents tolerance

Timing

With dinner. Evening timing aligns the HPA axis modulation with your sleep window; the cortisol reduction works upstream of sleep onset.

Watch for

Generally well tolerated. Mild GI effects in a minority: take with food. If you are on thyroid medication, discuss with your GP before starting.

Sourcing

What to look for

Must state KSM-66 on label. Any capsule clearly stating KSM-66 at 300mg from a GMP-certified manufacturer is suitable.

Search: "ashwagandha KSM-66 300mg UK"

Synergies in your stack

Magnesium Glycinate: sleep + cortisol reduction
L-Theanine: daytime stress resilience
Omega-3: anti-inflammatory, mood support

Every compound in your report is presented in this detail · See a full sample report →

The difference personalisation makes

Same compound.
Different person.
Different report.

This is what separates a Distil report from generic supplement advice. Every number in your supplement plan exists because of your profile specifically.

What the NHS recommends · the same advice for everyone

Vitamin D

10mcg (400 IU) · autumn and winter

“Adults and children over 4 need 10 micrograms of vitamin D a day. You should be able to get all the vitamin D you need from sunlight and food during spring and summer. Consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter if you’re not often outdoors.”

Source: NHS.uk. No dose adjustment for your lifestyle, location, skin tone, goals, or health history.

The same compound · built for Alex specifically

Alex’s Distil report · Foundation compound 1 · generated from his intake answers

Vitamin D3 + K2 (MK-7) Foundation Grade A 2,000 IU D3 · 100mcg K2 MK-7

Why this compound

You work indoors five days a week and described limited sun exposure. At UK latitude, UVB synthesis is negligible from October through April regardless of time spent outside, and negligible year-round for anyone primarily office-based. Deficiency at your profile is not a risk; it is essentially a certainty without supplementation. The dose is set at 2,000 IU: sufficient for a White British male with limited sun exposure and safe to maintain before bloodwork is available.

K2 MK-7 is paired for a specific reason: at supplemental D3 doses, calcium absorption increases. Without K2, that calcium can deposit in soft tissue rather than bone. K2 activates osteocalcin and matrix Gla-protein, directing calcium to bone and away from arterial walls. Given your family history of cardiovascular disease, this pairing is particularly relevant.

Daily dose 2,000 IU D3 · 100mcg K2 MK-7

Form Cholecalciferol (D3) + Menaquinone-7 (not D2, not MK-4)

When to take Breakfast · with fat for absorption

Evidence grade A: multiple RCTs across deficiency correction, immune function, cardiovascular outcomes

Goals addressed Deficiency correction · Energy · Cardiovascular risk (family history)

Every number in your report exists because of your profile. A different person would get a different dose, different form, different rationale.

Everything in your report

Personal Introduction

How your intake was interpreted, which factors shaped the stack, and what the overall strategy is. Written for your profile, not pulled from a template.

Dietary Baseline

Food-first analysis of your diet, meal patterns, and likely nutritional gaps before any supplements are introduced. Supplements address what food cannot.

Diet analysis Gap identification

Introduction Schedule

A week-by-week table introducing one compound at a time. Paced so you know exactly what is working and can isolate any reaction before adding the next.

Week-by-week One at a time

Daily Schedule

Every compound mapped to the right meal slot: morning, midday, evening. Timing affects absorption and efficacy. This removes the guesswork entirely.

Meal-slot timing Absorption notes

Foundation Supplements

The highest-evidence compounds most directly matched to your profile and gaps. Grade A evidence. Each with a full rationale, safety notes, exact form, and UK sourcing guidance.

Grade A evidence Personalised dose Form specified

Targeted Supplements

Goal-specific compounds added once Foundation is established. Mapped to your ranked goals. Synergies and interactions across the full stack are accounted for.

Goal-matched Synergies mapped

Optimise Supplements

Fine-tuning compounds added once the core stack is established and tolerated. Evidence grades are clearly stated: Grade B and C compounds are labelled as such.

Evidence graded Clearly labelled

Interactions & Safety

Every medication interaction and within-stack compound pair checked. Contraindications flagged. GP review notices raised where relevant. Fail-safe, not advisory.

Medication checks Stack pair review GP notices

Reassessment & Evidence

A 12-week framework covering what to track, which blood markers to request, and when to revisit the stack. Every compound backed by cited PubMed references with evidence grades.

12-week check-in Bloodwork guidance PubMed cited

What a report costs

Less than an hour
with a nutritionist.
And it holds far more at once.

A private nutrition consultation in the UK runs from around £80 to £200 and up, for an hour. An hour is rarely enough to weigh 104 compounds against a full history. A Distil report is £79, or £49 for the first 25 customers and for anyone returning within six months. It works through more of your detail at once than a single appointment allows, and you can feed in your bloodwork for a sharper picture.

And we sell no supplements, so nothing in your report earns us a penny.
See a real report →

Sample report Alex's report, generated live by the pipeline from his intake answers. Your report is built from yours.

Each section is collapsible · click any header to expand

Your report, built from your answers.

Every compound selected, dosed, timed, and sourced for your profile specifically.

Get your report → £49 founder pricing, £79 after the first 25 · One-time payment · Secure payment via Stripe

DistilEvidence, not assumptions.

Almost there

Your personalised report
is ready to be built.

Nine sections. Every detail covered.

01

Dietary baseline

Food-first analysis of your diet before any supplement is recommended. Gaps and dietary risks identified and factored into the stack.
02

Current supplement review

Every supplement you already take assessed: keep, adjust, or drop, with a reason for each verdict.
03

Recommended stack

Compounds chosen from 104 evidence-qualified options. Foundation, Targeted, and Optimise tiers. Form, dose, rationale, and evidence grade for every compound.
04

Week-by-week introduction schedule

One compound introduced per week so you can identify what is working. Print-ready table with each compound, timing, and rationale.
05

Daily meal-slot timing schedule

Every compound assigned to a meal slot (morning, with food, or evening), with the reason for that timing.
06

Interactions check

Medication conflicts and within-stack compound pairs reviewed. Any risks flagged clearly with alternatives where relevant.
07

Sleep stack

A dedicated sleep section included where sleep is a stated goal or where your pattern suggests benefit. Compounds selected and timed specifically for sleep quality.
08

Reassessment framework

What to track, which blood markers are worth checking, and a 12-week check-in structure so you know when and how to revisit your stack.
09

Evidence references and sourcing

Every recommendation backed by cited peer-reviewed studies with grade badges. UK search terms and quality guidance for every compound. No affiliates, no sponsorships.

Delivery

Your report is delivered as a downloadable HTML file and a hosted web page, both sent to your email. Most reports arrive within the hour; allow up to 24 hours during busy periods. The download works offline, keeps forever, and contains everything. No account required.

Founder pricing · first 25 customers

£49

Founder pricing while Distil is new and earning its first reviews, not because the work is thin. From the 26th customer, the standard rate is £79. Returning customers within six months keep the £49 rate.

The supplement industry profits when you guess.

Walk into any high-street pharmacy and the shelves are designed to sell you supplements you don't need, in forms that don't absorb, at doses below what the evidence supports. The £60-a-month UK average is spent mostly on things that don't do much.

Distil exists to flip that. You get a personalised report built around your exact profile: your goals, your conditions, your medications, your diet, your sleep, your bloodwork.

There are thousands of supplements on the market. Only around 100 have enough peer-reviewed clinical evidence behind them to genuinely justify a recommendation. The rest are noise. Distil's database is the 104 that earned their place: every compound graded A, B, or C against the published research, every dose backed by a cited study.

Compounds you'd never have known existed, with the evidence to back them. Compounds you're already buying that the data says to drop. Doses, timing, and forms that actually work. No affiliate links. No supplement sales. No subscription.

Every report passes through five stages of analysis before it reaches you: compound scoring against your profile, a clinical safety cull, dose-locking against your medications and conditions, personalised writing across every section, and an independent safety review by a second model that holds the report if anything fails. A typical report runs 25 to 30 pages, personalised throughout: not a template with your name pasted in. Every recommendation has a reason. Every dose has a study behind it.

The best chance you have of taking supplements that make a real difference, in the areas you actually care about. Knowledge you can act on, instead of guesses you can't verify.

Refund

Full refund if you change your mind before we begin generating your report. If a report ever fails our own quality check, the refund is automatic: we would rather refund you than send one we are not confident in. Your rights under the Consumer Rights Act are unaffected. Full refund policy.

✓ Dietary baseline analysis

✓ Current supplements reviewed: keep, adjust, or drop

✓ Recommended stack: form, dose, rationale, evidence grade

✓ Week-by-week introduction schedule, print-ready

✓ Daily meal-slot timing schedule

✓ Interactions check: medications and within-stack pairs

✓ Sleep stack where relevant

✓ 12-week reassessment framework

✓ Evidence references and sourcing (no affiliates)

Continue to questionnaire →

Your 10-minute questionnaire comes first. You are only asked to pay once it is complete

Report generated and delivered to your inbox: most within the hour, allow up to 24 hours during busy periods

Payment processed securely via Stripe: card details never stored by Distil

Your questionnaire answers are stored securely and never read by Distil staff; answer every question as fully and honestly as you can for the most precise report

Questions before ordering? [email protected]

Payments secured by

stripe

Why you can trust this

No affiliate links and nothing to sell you. Distil makes its money from the report, never from supplements.

Every dose has a cited study behind it, graded A, B, or C against the published research.

An independent safety review runs on every report and holds it back if anything fails.

The founder reads every report before it is sent.

Full refund before we start generating, and an automatic refund if a report ever fails our quality check.

Our full methodology and every database change are published, not hidden.

Common questions

Is this medical advice?

No. Distil is evidence-based information to help you make better decisions. It does not replace your GP or pharmacist, and where a compound needs medical oversight, the report says so plainly.

What if I take medication?

Every recommendation is checked against your medications and conditions, and anything that interacts is excluded before the report reaches you. Where your doctor should review the full picture, we flag it.

How is this different from asking ChatGPT or reading a blog?

Every recommendation is graded against peer-reviewed research with a cited study behind the dose, run through a five-stage pipeline with an independent safety review, and built around your specific profile rather than generic advice.

What if the report says I need nothing?

Then that is what it says. Distil recommends supplements only where the evidence supports them for you, and tells you which of the ones you already take to drop. A shorter, honest stack is the point, not a longer one.

Who reads my answers?

Your questionnaire answers are stored securely and are not read by Distil staff. The report is generated for you and sent to your email. No account required.

What if I am not happy?

Full refund if you change your mind before we start generating, and an automatic refund if a report ever fails our quality check. Your rights under the Consumer Rights Act are unaffected.

Our position

On your
side.

The supplement industry earns money when you are confused. We built Distil to do something different: to inform you: honestly, specifically, in your interests, about something that can genuinely help. Not to exploit the fact that you want to feel better.

This page explains the choices we make that are against our commercial interests and in yours. They are not accidental. They are what makes the report worth having.

The problem

Most supplement guides are, at their core, sales funnels. The recommendations exist because someone earns a margin on them. The advice is generic because personalisation is expensive and takes effort. The evidence standards are vague because specificity creates accountability, and accountability is inconvenient when you want to recommend everything.

The result is an industry that profits from confusion. The more you don't know, the easier it is to sell you something. The harder it is to verify a claim, the more freely it can be made. This is not a description of the worst actors. It describes the structure of the market.

We built Distil because we found this genuinely frustrating. We could not find a place that would tell us, honestly, what was worth taking for a specific person with a specific profile, without trying to sell us something on the back of it. So we built the thing we wished existed.

"The goal is to inform you over something that can genuinely help you. Not to exploit the fact that you want to feel better."

The report we generate is designed to inform, not to maximise spend. That produces some concrete choices: in how we source, what we include, what we tell you to avoid, and what we tell you not to buy. Each of those choices is documented below. Not as brand positioning. As a record of what we actually do.

Sourcing integrity

Every compound card tells you what to avoid on labels

Most supplement guides tell you what to take. Ours also tells you what not to buy, and why, for every compound in your stack.

The supplement market is full of inferior forms: low-absorption minerals, outdated vitamin isomers, extracts that differ from what was used in clinical trials. A guide that tells you to take Magnesium without specifying the form is sending you toward a product that may deliver under 4% of its stated dose. That is not helpful. It is closer to the opposite.

Every compound card in your report includes a "What to avoid" section with specific, named reasons. It also includes exact UK search terms, not to direct you to a preferred retailer, but so you can find the right product from anyone.

We have no affiliate links. We earn nothing from what you buy. The search terms exist entirely to help you find a product that matches the clinical form, dose, and specification in your report.

From the report: What to avoid

Magnesium oxide

Under 4% elemental absorption. The most common form on UK shelves. Provides almost no functional magnesium at the stated dose.

Ergocalciferol (D2)

Inferior conversion to active D3. Clinically outperformed by cholecalciferol across all outcomes. Still widely sold as Vitamin D.

K2 as MK-4

Much shorter half-life than MK-7. Requires multiple daily doses to maintain effect. MK-7 achieves the same outcome with once-daily dosing.

Generic ashwagandha
root powder

Not clinically equivalent to KSM-66. Human RCTs use the extract. Generic powder is not the tested form and cannot be assumed to produce the same outcomes.

Products without
elemental weight stated

Total capsule weight is not elemental magnesium. Any product that does not state elemental weight separately cannot be reliably dosed.

No affiliate links · No preferred retailer · Search terms are for your benefit, not ours

Transparency of reasoning

We show you what was considered and not recommended

Most supplement guides show you their inclusions. Ours shows you its exclusions too: which compounds were evaluated, scored, and placed below the threshold for this profile, and why.

This matters for two reasons. First, it lets you verify the reasoning. If a compound you expected to see is absent, the report explains its absence rather than leaving you to wonder whether it was overlooked. Second, it demonstrates that the selection process is real. A guide that recommends everything has not selected anything.

For every compound that was considered but not included, the report documents why: insufficient evidence for this profile, superseded by a better-evidenced alternative, deferred because it depends on the foundation being established first, or excluded for a safety reason. Deferred compounds are explicitly revisited at the 12-week reassessment point.

Showing your reasoning is how you earn trust. Hiding it is how you sell more.

From the report: Compound considered, not included

Valerian Root

Deferred: not included at this stage

Why considered

Relevant for sleep onset. Valerian has documented GABA-A agonist activity and a reasonable body of human trial data for sleep latency reduction. Sleep onset is a stated goal for this profile.

Why not included

Insufficient extract standardisation in commercially available products makes consistent dosing difficult. The sleep onset goal is addressed by L-Theanine and Glycine with better evidence and more reliable sourcing. Valerian is not necessary at this stage.

Reassessment

Review at 12-week checkpoint. If L-Theanine and Glycine have not adequately improved sleep onset, Valerian becomes relevant as a next layer. Flagged for that conversation.

Blood work

We tell you which tests to get before you spend

Some compounds are only worth taking if a deficiency or imbalance is confirmed. Others should be calibrated against a baseline before you start. Your report includes a blood work section specifying exactly which tests matter for your profile, why, and what result you are aiming for.

Sometimes that information changes what you need. Ferritin below 50 µg/L is associated with cognitive symptoms and fatigue even when haemoglobin is within the normal laboratory range, and most GPs do not routinely test for it, or explain this distinction. If your ferritin is low, that is a different intervention than if it is adequate. We include this because it is the right information to give, not because it maximises your stack size.

In some cases, the blood test result means you need fewer compounds than the report initially recommended. We include the blood work section anyway. The goal is accurate information, not maximum spend.

From the report: Blood work recommended

Vitamin D (25-OH)

No recent test available. Limited sun exposure and office-based week make deficiency likely. Target: 100–150 nmol/L. Test before starting or at the 12-week mark to confirm whether the selected dose is achieving repletion. Dose can be adjusted upward if needed.

Ferritin

Persistent fatigue and mid-afternoon energy drop can reflect low ferritin even when haemoglobin is within the normal laboratory range. Ferritin below 50 µg/L is associated with cognitive symptoms and reduced energy. Iron supplementation is not included in this stack without confirmed deficiency; testing is the only way to rule this out.

Lipid panel

First-degree relative diagnosed with cardiovascular disease. A baseline lipid panel at next GP visit is recommended. Results will calibrate Omega-3 and CoQ10 dosing going forward.

Testosterone (total + free)

Optional but useful baseline for a 34-year-old male beginning Ashwagandha. Provides a pre-supplementation figure for comparison at 12 weeks.

Inter-compound coordination

The stack is coordinated, not assembled

A list of compounds is not a stack. A stack is a set of compounds whose doses, forms, and timing have been adjusted for what every other compound in the set is doing.

Magnesium Glycinate at 400mg elemental delivers approximately 2.4g of glycine as a co-amino acid nightly. A naive glycine recommendation would be 3–5g before bed for sleep. But when Magnesium Glycinate is already in the stack, the standalone Glycine dose is set at 3g, because the total cross-compound glycine is tracked and the combined 5.4g is the effective dose, not 3g and 5g independently.

Similarly, Zinc is placed at lunch, not because lunch is when zinc is conventionally taken, but because zinc and magnesium compete for the same intestinal transporter. Taking them at the same meal reduces the absorption of both. Separating them by meal slot is a coordination decision, not a timing preference.

Phosphatidylserine is placed in the morning specifically because this profile has a sleep goal. Taken in the evening, it can impair sleep onset in some individuals. The compound is beneficial; the timing is where the personalisation happens.

This coordination runs through the entire stack. Nothing in your report is a generic recommendation pasted onto your profile. Every dose, every timing, every form has been set in the context of everything else.

Inter-compound adjustments: from the report

Magnesium Glycinate

Delivers ~2.4g glycine nightly as co-amino acid

→

Glycine: 3g (not 5g)

Combined total: 5.4g. Dose set to account for co-delivery

Magnesium Glycinate

Before bed: GABA-A + NMDA modulation

→

Zinc: placed at lunch

Avoids transporter competition. Separating by meal slot preserves absorption of both

Sleep onset: stated goal

Profile shows difficulty falling asleep

→

Phosphatidylserine: morning only

Evening dosing impairs sleep onset. Moved to morning despite cognitive goal

Rhodiola Rosea

Stimulating adaptogen with energy goal

→

Before or with breakfast only

Clinical literature: afternoon or evening dosing consistently disrupts sleep onset

Sleep analysis

Sleep is not one problem

The questionnaire distinguishes between two distinct sleep problems: difficulty falling asleep (onset) and waking during the night (maintenance). These are different physiological problems, addressed by different mechanisms, requiring different compounds, often at different times of night.

A recommendation of "take something to help with sleep" that does not make this distinction may address one problem while missing the other entirely. Worse, a compound that helps onset can sometimes impair maintenance, and vice versa. Getting this wrong is not a minor issue.

Your report identifies which subtype or combination applies to your profile and selects compounds specifically for that mechanism. If you have an onset problem, the primary targeted compound is L-Theanine, which promotes alpha-wave activity and reduces sleep latency. If maintenance is the issue, Ashwagandha, timed to the evening, addresses HPA axis dysregulation and the night-waking pattern that often follows elevated evening cortisol.

The same compound at the wrong time, or the wrong compound for the wrong subtype, is not personalisation. It is a guess with good packaging.

Subtype 01

Onset difficulty

L-Theanine Alpha-wave promotion · sleep latency

Glycine Core body temp reduction · NMDA

Apigenin GABA-A binding · sleep depth

Subtype 02

Maintenance / night waking

Ashwagandha HPA axis · evening cortisol

Magnesium Glycinate GABA-A + NMDA · cortisol

Glycine Deep sleep architecture

Timing matters as much as compound selection. Ashwagandha is placed in the evening specifically to lower cortisol ahead of the maintenance window. L-Theanine is timed 30–45 minutes before sleep to address the onset window. Both are precision decisions, not defaults.

Dietary baseline

Sometimes the answer is food, not a capsule

Before any compound is recommended, the report analyses your dietary baseline across every nutritional dimension relevant to your goals. This is not a formality. It changes what gets recommended.

If your dietary calcium intake from dairy is adequate, a calcium supplement is not added to your stack, even if it might theoretically provide some benefit. If your choline intake from eggs is sufficient for your age and goals, standalone choline is not recommended. If your B12 absorption looks fine from your omnivorous diet, a standalone B12 is not included on top of the B Complex.

The dietary baseline also informs dosing. If you eat oily fish once a week, your Omega-3 dose accounts for that contribution, rather than treating you as if your dietary EPA+DHA intake is zero. If you are a moderate alcohol drinker, that affects magnesium demand. If you skip breakfast, that changes how fat-soluble compounds are timed.

The goal of this analysis is to recommend supplements where they genuinely add to your diet, not where your diet already covers the need. A shorter stack that addresses real gaps is more useful, and more honest, than a longer one that pads out something already adequate.

Nutritional dimensions
analysed per profile

Vitamin D

Supplementation clearly indicated: office-based, UK latitude

Calcium

Adequate from daily dairy: not supplemented

Choline

4–5 eggs per week provides adequate intake: not supplemented

Vitamin B12

Omnivorous diet with regular eggs + dairy: covered by B Complex only

Omega-3

Oily fish once per week contributes 0.5–0.7g EPA+DHA, below therapeutic threshold: supplemented

Ferritin / iron

Not supplemented without confirmed deficiency: blood test flagged instead

Meal timing

Breakfast-skipping identified as root cause of afternoon slump: dietary note added alongside compound recommendations

"On your side" means we will always tell you what the evidence does not support as clearly as what it does.

We will tell you when food is a better answer than a capsule. We will show you what was considered and rejected, and why. We will give you exact search terms so you can buy from any retailer. We will flag the blood tests that matter before you spend, even if the results mean you need fewer things than you thought.

None of that serves our commercial interests. All of it serves yours. That is what the report is for.