Every Ingredient.
The Full Science.

Raises nitric oxide via the citrulline → arginine pathway. Clinical dose increases reps to failure by up to 52% in research. Most pre-workouts underdose it.

Raises muscle carnosine — a pH buffer that delays the burn in high-rep sets and intervals. The tingling is harmless. Takes 4–8 weeks of daily use to fully load.

Branched-chain amino acids including leucine — the primary trigger of muscle protein synthesis via mTORC1. Redundant if total daily protein is adequate.

A leucine metabolite that reduces muscle protein breakdown. Most useful during caloric deficits or detraining periods. Smaller benefit in trained individuals with adequate protein.

Osmolyte that supports cellular hydration and reduces homocysteine. Studies show meaningful improvements in power output and body composition at 2,500mg. Often underdosed.

Precursor to dopamine, norepinephrine, and thyroid hormones. Maintains cognitive performance under stress, sleep deprivation, and cold. Often found in pre-workouts at 500–1,000mg.

Electrolyte that supports cell volumization and cardiac output during exercise. 1–3g pre-workout reduces oxidative stress and improves VO2 max. Often included in energy drinks. Found in: C4, Ghost Legend, Bang Energy.

Complete set of 9 essential amino acids including all 3 BCAAs. Superior to BCAAs alone for muscle protein synthesis — provides all substrates needed to build muscle, not just the signal. Found in: Transparent Labs EAA Hydration, Kaged EAA+Hydration.

Dietary nitrate from beetroot converts to nitric oxide via the entero-salivary cycle. Lowers oxygen cost of exercise by ~1–3% and extends time to exhaustion. 400–500mg nitrate from ~500ml beetroot juice.

Phospholipid that blunts the cortisol response to intense exercise by ~30%. Also improves athletic cognition and may support testosterone maintenance. 300–800mg is the clinical range.

Raises blood pH to buffer lactic acid during high-intensity exercise. Improves 1,500m and 400m performance by 1–2%. Loading 300mg/kg 90 minutes before produces a significant ergogenic effect.

Slow-digesting protein (6–8 hours vs 1–2 for whey). Ideal before bed for overnight muscle protein synthesis. Complementary to whey in a complete protein strategy.

Combined pea + rice protein achieves a complete amino acid profile comparable to whey. Lower leucine content — partially offset with larger servings. Best vegan alternative.

Most abundant amino acid in muscle and blood. Conditionally essential during intense training and illness. Strong evidence for gut health and immune function; weaker for muscle building.

Promotes alpha brain waves — relaxed alertness without drowsiness. Pairs exceptionally with caffeine (reduces jitters). At 200mg before bed, reduces sleep latency and anxiety.

The brain's primary inhibitory neurotransmitter. Oral GABA has poor blood-brain barrier penetration at standard doses, but novel delivery systems (nano-emulsion) show improved results.

Converts directly to serotonin (and subsequently melatonin) in the brain. Evidence for sleep quality, mood, and appetite suppression. Caution with antidepressants (serotonin syndrome risk).

A chamomile flavonoid that binds GABA-A receptors with mild sedative-anxiolytic effects. Popularised by Andrew Huberman's sleep stack. 50mg before bed is the standard approach.

Herbal sedative traditionally used for insomnia. Meta-analyses show modest improvement in sleep quality and latency. Works via GABA-A modulation — similar to benzodiazepines but milder. Best for anxiety-related sleep disruption.

Natural source of melatonin, anthocyanins, and tryptophan. Two servings of concentrate per day reduced DOMS, lowered inflammatory markers, and improved sleep efficiency in RCTs. Popular in elite sport.

Anxiolytic herb that increases brain GABA levels. One RCT showed passionflower comparable to oxazepam for general anxiety, with less job impairment. 260mg extract before bed is the studied dose.

Scandinavian root adaptogen with solid evidence for reducing mental fatigue under stress and improving endurance exercise performance. Distinct mechanism from ashwagandha — can be combined.

Essential for testosterone production, immune function, and protein synthesis. Athletes commonly deficient due to sweat losses. Supplementation in deficient individuals reliably improves testosterone.

Peruvian root with evidence for libido enhancement and mood improvement. Interestingly, appears to work without directly altering sex hormone levels — mechanism still being elucidated.

Adaptogen from Eleutherococcus senticosus with moderate evidence for reducing physical and mental fatigue. 400mg standardized extract improved endurance capacity and stress tolerance in athletes over 8 weeks.

Ayurvedic adaptogen widely used in Indian medicine. Reduces cortisol, blood glucose, and anxiety in small RCTs. 300mg twice daily reduced anxiety scores significantly vs placebo in a 6-week trial.

Legume containing L-DOPA — a direct dopamine precursor that crosses the blood-brain barrier. RCTs show benefit in Parkinson's patients. Dopamine-based focus and mood enhancement is plausible in athletes at lower doses.

~40% of the global population is deficient. Involved in testosterone synthesis, bone health, immune function, and mood. D3 (cholecalciferol) is the form that effectively raises blood levels.

EPA and DHA are the active omega-3 forms from marine sources. Strong evidence for cardiovascular health, inflammation reduction, and joint health. Most people are chronically under-consuming.

Essential for collagen synthesis, immune function, and iron absorption. Strong evidence for reducing duration of colds in athletes under high training stress. Note: high-dose antioxidants may blunt some training adaptations.

Essential component of the mitochondrial electron transport chain. Declines with age and statin use. Evidence for cardiovascular health, energy in older adults, and statin-induced myopathy relief.

Essential for red blood cell formation and neurological function. Deficiency is common in vegans. Even mild deficiency raises homocysteine — a cardiovascular risk factor. Methylcobalamin is the bioactive form, superior to cyanocobalamin.

Essential for oxygen transport in haemoglobin. Iron-deficiency anaemia significantly reduces aerobic performance. Only supplement if deficient — excess iron is pro-oxidant. Test serum ferritin before supplementing.

Essential for thyroid hormone (T3, T4) synthesis. Iodine deficiency causes hypothyroidism and goitre. Most adults get adequate iodine from iodized salt and dairy — supplement only if deficiency is confirmed.

EGCG catechins inhibit catechol-O-methyltransferase (COMT), extending norepinephrine signalling and increasing fat oxidation. Most effective when paired with caffeine. Clinical dose: 400–500mg EGCG.

Soluble dietary fibre from konjac root. Absorbs water and expands in the stomach — mechanically increasing satiety. One of the few non-stimulant weight loss ingredients with FDA-reviewed evidence.

Capsaicin activates TRPV1 receptors, triggering thermogenesis and temporarily increasing metabolic rate by 4–5%. Consistent daily use shows modest but real reductions in ad libitum calorie intake.

Chlorogenic acids (the active compounds) inhibit glucose-6-phosphatase, reducing hepatic glucose output and post-meal blood glucose spikes. Evidence for modest weight loss — not primarily via thermogenesis.

Transports long-chain fatty acids into mitochondria for beta-oxidation. Most effective in deficient populations (vegans, elderly). 2g/day for 24 weeks significantly increased fat oxidation in L-carnitine-deficient individuals. Found in: NOW Foods L-Carnitine, Thorne Carnitine.

Trans fatty acid from dairy and beef that modestly reduces body fat (~0.09kg/week in meta-analyses). May reduce fat cell proliferation. Real-world effect: approximately 1–2kg over 6 months vs placebo.

Popular fat-burner ingredient with almost no human evidence. Based on one rat study; no properly controlled human RCT exists. Zero mechanism validation at supplement doses. Avoid — save your money.

Contains hydroxycitric acid (HCA), claimed to inhibit fat synthesis. Meta-analyses show ~0.88kg greater weight loss vs placebo over 12 weeks — statistically significant but clinically negligible. Multiple liver toxicity reports on record.

Medicinal mushroom that stimulates Nerve Growth Factor (NGF) synthesis. Two Japanese RCTs showed cognitive improvements in mild cognitive impairment with 1g extract for 16 weeks. Promising but limited human data. Found in: Host Defense, Four Sigmatic.

Ayurvedic adaptogen that improves memory formation and reduces anxiety — but takes 8–12 weeks for full effects. Meta-analysis of 9 RCTs showed significant improvement in cognitive processing speed and delayed word recall. Active compounds: bacosides. Found in: Jarrow Formulas Bacopa, Swanson Bacopa.

Choline donor with superior blood-brain barrier penetration vs other choline sources. Improves cognitive function in Alzheimer's patients at 400mg TID. In athletes, 600mg acutely increased growth hormone release by 44%. Found in: Alpha Brain, Mind Lab Pro.

Synthetic peptide analog of piracetam. Very low doses (10–30mg) increase alpha and beta brainwave activity. Limited but positive human trial data. Mechanism: NGF and BDNF upregulation, AMPA receptor sensitization. Higher potency than racetams.