All 33 entries from the Health OS Nutrients database are now written up, one page each.
This paper holds the nutrient-level detail that Metabolic Health deliberately keeps out. Part IV of that paper decides which nutrients earn a place in the protocol and why (the tiering is a judgment call); this index — and the individual pages it links to — is the reference underneath: mechanism, deficiency effects, intake, food sources, citations where they exist, and how each nutrient connects to others.
Same six-label evidence grading as the rest of the series where grades are used: Strong / Moderate / Animal–in-vitro / Inferred / Contested / Speculative. Grades attach to individual claims, not whole nutrients.
● cited has a numbered reference list ● written has prose from the source, no linked citations
Dots show evidence strength: strong some human data early
| Nutrient | Category | Priority | What it does | |
|---|---|---|---|---|
| Glycine / Collagen | Amino Acid | Foundational | Firmer, more hydrated skinLess joint painDeeper sleepBetter insulin sensitivityBuilds glutathione | ● cited |
| Cysteine | Amino Acid | Useful | Builds glutathioneProtects the liver in a Tylenol overdoseFewer COPD flare-upsEases compulsive habitsSlows aging markers when paired with glycine | ● cited |
| Glutamine | Amino Acid | Useful | Fuels the gut liningCalms IBS after a gut infectionTightens a leaky gut, but only at high dosesFewer sickle-cell pain crises | ● cited |
| Methionine | Amino Acid | Useful | Powers methylationFeeds glutathioneNeeds glycine to stay balanced | ● written |
| Butyrate (butyric acid) | Compound | Useful | Fuels the colonStrengthens the gut liningCalms immune signaling | ● written |
| Chlorophyll / Chlorophyllin | Compound | Experimental | Blocks absorption of a liver carcinogenMay reduce body odor | ● cited |
| Creatine | Compound | Useful | More power in short burstsBetter repeated sprints and lifts | ● written |
| Glutathione | Compound | Experimental | Neutralizes free radicalsSupports detox | ● cited |
| Stearic acid (C18:0) | Compound | Experimental | Neutral on LDLBecomes oleic acid | ● written |
| Chloride | Electrolyte | Foundational | Keeps you hydratedMakes stomach acidBalances blood pH | ● written |
| Sodium | Electrolyte | Foundational | Keeps you hydratedLets nerves firePowers the heart's rhythmPulls nutrients into cells | ● cited |
| Calcium | Mineral | Foundational | Builds strong bonesMakes muscles contractLets nerves fireHelps blood clot | ● cited |
| Copper | Mineral | Useful | Strengthens collagenHelps you use ironProtects nervesAntioxidant defense | ● cited |
| Iron | Mineral | Foundational | Carries oxygenLess fatigue when stores are lowBuilds stable collagen | ● cited |
| Magnesium | Mineral | Foundational | Powers every cellCalmer mind, better sleepRelaxes musclesSteady heart rhythmBetter blood sugar controlCalms inflammation | ● cited |
| Phosphate | Mineral | Foundational | Stores cellular energyBuilds boneBuilds DNA and membranes | ● written |
| Potassium | Mineral | Foundational | Keeps nerves and muscles firingSteady heart rhythmBalances sodium | ● written |
| Selenium | Mineral | Foundational | Antioxidant defenseProtects the heart when intake is very lowCalms autoimmune thyroiditis | ● cited |
| Zinc | Mineral | Foundational | Supports immunityHeals wounds and skinControls genes | ● written |
| Vitamin A (Retinol / Carotenoids) | Vitamin | Foundational | Night visionHealthy skin and gut liningImmune defense | ● cited |
| Vitamin B1 (Thiamine) | Vitamin | Foundational | Turns carbs into energyPowers the brain | ● cited |
| Vitamin B2 (Riboflavin) | Vitamin | Foundational | Powers mitochondriaRecharges antioxidants | ● cited |
| Vitamin B3 (Niacin) | Vitamin | Foundational | Powers energy productionRepairs DNASupports the brain | ● cited |
| Vitamin B5 (Pantothenic Acid) | Vitamin | Foundational | Turns food into fuelBurns and builds fatMakes acetylcholine | ● cited |
| Vitamin B6 (Pyridoxine / PLP) | Vitamin | Foundational | Makes mood chemicalsBuilds red blood cellsKeeps homocysteine downUses protein for energy | ● cited |
| Vitamin B7 (Biotin) | Vitamin | Foundational | Helps process fat, sugar and proteinHair and nails, only if you're deficient | ● cited |
| Vitamin B9 (Folate / Folic Acid) | Vitamin | Foundational | Builds new cellsBuilds red blood cellsKeeps homocysteine downProtects pregnancy | ● written |
| Vitamin B12 (Cobalamin) | Vitamin | Foundational | Protects nervesBuilds red blood cellsKeeps homocysteine down | ● written |
| Vitamin C | Vitamin | Foundational | Builds strong collagenAntioxidant, and recharges vitamin ESupports immunity, heart, stress and moreBoosts iron absorption | ● cited |
| Vitamin D | Vitamin | Foundational | Builds boneSupports immunity | ● cited |
| Vitamin E (Alpha-tocopherol) | Vitamin | Useful | Protects cell membranesSupports immunity | ● written |
| Vitamin K1 (Phylloquinone) | Vitamin | Foundational | Lets your blood clot | ● cited |
| Vitamin K2 | Vitamin | Foundational | Builds boneKeeps arteries clear | ● cited |
Depth still varies by entry. The seven pages that began as property-field stubs — cysteine, glutamine, chlorophyll, copper, iron, selenium and biotin — were researched and rewritten in September 2026, each with a numbered reference list checked against PubMed. Several turned out to carry the most useful cautions on the index: selenium's U-shaped risk curve, glutamine's harm in critical illness, iron's lack of any excretion route, biotin's interference with blood tests, and zinc-induced copper deficiency.
TODO — the Systems Impacted and Protocols relations in the source database (which system each nutrient feeds into, and which named protocols use it) aren't represented on these pages yet. Worth adding once the priority stubs are filled in, so the cross-linking is worth the overhead.
TODO — decide whether Toxins (the source database has a parallel table: halogens, anti-nutrients, heavy metals, xenoestrogens) becomes a "what to avoid" companion paper or stays out entirely.
TODO — a small number of citations carried over from the source don't obviously match the claim they're attached to (flagged inline on Glycine/Collagen), and the Sodium page has two citations pointing to now-deleted Notion pages (also flagged inline). Worth an audit pass.
All pages, including this index, sit flat at the site root (no nutrients/ subfolder) — the links above have been updated to match the files as actually deployed.