Ingredients
What each ingredient is, how much is typically taken, and what to know before you do.
Herbal
- Ashwagandha KSM-66Moderate evidenceAn adaptogenic herb used in Ayurveda, standardised for withanolides.
- CurcuminModerate evidenceThe yellow compound in turmeric, better absorbed with piperine.
- Ginkgo BilobaModerate evidenceA leaf extract, usually standardised to 24% flavone glycosides. The extract ratio is stated as 50:1.
- Korean GinsengModerate evidenceA root standardised to ginsenosides. Korean (Panax) ginseng is a different plant from Siberian.
- MacaTraditional useA Peruvian root, dried and milled. Sold raw or gelatinised for easier digestion.
- Milk ThistleModerate evidenceA seed extract standardised to silymarin, usually 80%.
- Rhodiola roseaEmerging evidenceAn alpine herb traditionally used through long days.
- Saw PalmettoModerate evidenceA fatty-acid-rich berry extract, usually standardised to 85–95% fatty acids.
Vitamins
- B-ComplexModerate evidenceAll eight B vitamins together, working across the energy pathways.
- Vitamin B12Strong evidenceFound naturally only in animal foods, so it matters on vegan diets.
- Vitamin CStrong evidenceA water-soluble vitamin the body does not store, so it is needed daily.
- Vitamin D3Strong evidenceMade in the skin from sunlight; levels fall in winter at our latitudes.
- Vitamin K2Moderate evidenceA fermentation-derived form of vitamin K known as menaquinone-7. Commonly taken alongside vitamin D3.
Other
- BCAAModerate evidenceThree branched-chain amino acids — leucine, isoleucine, valine — usually in a 2:1:1 ratio.
- Beta-AlanineModerate evidenceA non-essential amino acid used in high-intensity training. Often causes a tingling sensation, which is well documented and passes.
- CaffeineStrong evidenceA familiar stimulant, measured in milligrams. A cup of coffee holds around 80–100 mg.
- CordycepsTraditional useA cultivated mushroom, usually standardised to beta-glucans.
- EAAModerate evidenceThe nine essential amino acids the body cannot make. A full spectrum, unlike BCAA.
- Hyaluronic acidEmerging evidenceA water-holding molecule present naturally in skin.
- L-GlutamineEmerging evidenceThe most abundant amino acid in blood. A flavourless powder, soluble in water.
- MCT OilModerate evidenceMedium-chain triglycerides extracted from coconut. Liquid at room temperature.
- MelatoninStrong evidenceA hormone the body makes in the evening as a sleep signal.
- Probiotic blendModerate evidenceLive bacterial cultures, measured in CFU.
- SpirulinaEmerging evidenceA dried blue-green alga, around 60% protein by weight. Sold as tablets and powder.
Minerals
- CalciumStrong evidenceThe most abundant mineral in the body. Citrate absorbs without stomach acid; carbonate needs food.
- Electrolyte complexModerate evidenceThe salts lost in sweat during training or hot weather.
- Iron bisglycinateStrong evidenceAn amino-acid-bound form, gentler than sulphate.
- Magnesium bisglycinateModerate evidenceA glycine-bound form that is gentle on the stomach.
- SeleniumStrong evidenceA trace mineral; the selenomethionine form is well absorbed. Daily needs are measured in micrograms.
- ZincStrong evidenceA trace mineral required by many enzymes.
Protein
- CaseinStrong evidenceThe other milk protein, slow to digest. Many take it in the evening for that reason.
- Collagen peptidesModerate evidenceCollagen hydrolysed into small fragments that dissolve easily in liquid.
- Plant protein blendModerate evidenceA pea and rice blend that together gives a complete profile.
- Whey proteinStrong evidenceA complete-amino-acid milk protein that absorbs quickly.
Amino acids
Fatty acids
Fibre
This content is educational and does not replace advice from a healthcare professional. Consult your doctor if you are pregnant, breastfeeding, taking medication, or under 18.