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The Science Behind Our Formulas.

Guides to the research on the ingredients we use. Every figure is drawn from a published study, every source is linked, and every article shows the dose that was tested next to the dose in our products.

Peer-Reviewed Sources Journals and NIH fact sheets, linked to the original.
Doses Side by Side The amount studied next to the amount on our label.
Limits Stated Small, short or early studies are called out as such.
0 10 20 30 20 g a day, 6 days +~23 mmol/kg 3 g a day, 28 days +~20 mmol/kg Increase in muscle total creatine (mmol/kg dry muscle)
Performance · 7 min read Evidence: Strong

Creatine: What 5 Grams a Day Does, According to the Research

How a daily 3–5 g of creatine fills your muscles, what the strength meta-analyses found, and what is still early on memory.

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0 10 20 30 40 Stress score, placebo −26.7% Stress score, 250 mg −33.8% Stress score, 600 mg −38.3% Cortisol, placebo −3.9% Cortisol, 250 mg −16.5% Cortisol, 600 mg −32.6% Reduction from baseline (%)
Calm and Sleep · 8 min read Evidence: Moderate

Ashwagandha and Everyday Stress: What the Clinical Trials Measured

Two placebo-controlled trials in stressed adults, the doses they used, and how the 150 mg in our formulas fits in.

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0 2 4 6 Placebo, 4 weeks (2025) −2.3 points Bisglycinate 250 mg (2025) −3.9 points Placebo, 8 weeks (2012) −0.5 points Oxide 500 mg, seniors (2012) −2.4 points Drop in insomnia score (points)
Calm and Sleep · 7 min read Evidence: Early

Magnesium Bisglycinate, L-Theanine and Sleep: A Close Look at the Studies

The newest magnesium bisglycinate sleep trial, the older one in seniors, what L-theanine did in 4 weeks, and the NIH upper limit.

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0 50 100 150 100 mg, day 14 +22% 100 mg, day 56 +10% 300 mg, day 14 +51% 300 mg, day 56 +48% 1,000 mg, day 14 +142% 1,000 mg, day 56 +139% Increase in whole-blood NAD+ vs baseline (%)
Healthy Aging · 6 min read Evidence: Moderate

NAD+ and Nicotinamide Riboside: What Human Trials Show at 300 mg

A dose-response trial found 300 mg of NR a day raised blood NAD+ by about half. Here is the data, and its limits.

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0 5 10 15 20 Placebo 16.0% Shilajit 250 mg a day 17.0% Shilajit 500 mg a day 8.9% Adjusted mean decline in strength
Energy · 6 min read Evidence: Early

Shilajit: What a Clinical Trial on Strength and Fatigue Found

Purified shilajit helped men hold on to strength after a fatiguing workout, but only at the higher dose. Here is what that means for labels.

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0 500 1000 1500 2000 Rats (2 g/kg curcumin) +154% Humans (+20 mg piperine) +2000% Increase in bioavailability (%)
Quality · 4 min read Evidence: Mechanism

Why There Is Black Pepper Extract in Our Formulas

The 1998 study behind the famous “2000%” number, what it measured, and how much piperine we actually use.

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0 300 600 900 1200 Adults 150 Pregnancy 220 Breastfeeding 290 Upper limit, adults 1,100 mcg of iodine per day
Energy · 4 min read Evidence: Reference

Sea Moss and Iodine: How Much Is Enough, and How Much Is Too Much

Seaweed can hold anywhere from very little to a lot of iodine. What the NIH recommends, and the upper limit to know.

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