The research behind your daily practice.

Significantly greater reduction in insomnia severity than placebo

Improved insomnia severity, sleep time, sleep efficiency and sleep onset; melatonin up, cortisol down

Fell asleep 17 minutes faster than placebo

More slow-wave (deep) sleep and lower cortisol

Higher magnesium intake linked to better sleep quality and less short sleep

Better magnesium status associated with better sleep quality

Benefit on subjective anxiety in stress-prone groups

Significantly less muscle soreness at 24, 36 and 48 h; better perceived recovery

Magnesium reduced muscle soreness, supported recovery and had a protective effect on muscle damage

Lower muscle soreness and IL-6 after exercise

Less muscle damage across the race

Significant improvement in sleep quality vs control

Significantly better sleep quality (PSQI) than placebo

Significantly better sleep and fewer symptoms of low mood

Apigenin acts on calming GABA pathways; higher intake linked to better sleep quality

Significantly greater reduction in anxiety scores than placebo

Better overall sleep quality, sleep duration and sleep efficiency vs placebo

Higher melatonin; significant increases in total sleep time (about +34 min) and sleep efficiency

Sleep time up by 84 minutes; improved sleep efficiency

Lower insomnia severity and less time awake after falling asleep

Faster recovery of muscle strength and power; less muscle soreness

Faster recovery of muscle strength; lower inflammation markers

Strength loss of 4% vs 22% with placebo; less pain

Faster recovery of muscle strength; less oxidative damage

Faster recovery of strength, jump and agility; less soreness and inflammation

13% faster finish times; lower inflammation and muscle-breakdown markers

Significantly less post-race muscle pain

Bioavailability increased by 2000%

About 30% higher blood levels

60% higher blood levels

Significant improvement in endurance performance (effect size 0.40)

1.7% faster 3 km time

Benefits reported for endurance, power, muscle damage and recovery

Taurine tempered caffeine's stimulant effects; no change in heart rate or cortisol

Significant reductions in systolic and diastolic blood pressure

Muscle carnitine up 21%, work output up 11%, lower perceived exertion

L-carnitine reduced markers of muscle damage and soreness after exercise

Significantly less physical and mental fatigue; better cognitive scores; more muscle mass

Dehydration beyond 2% body mass degrades aerobic performance; sodium in drinks helps retain fluid

Dehydration significantly impaired attention, executive function and coordination, especially beyond 2% body-mass loss

Worse vigilance and working memory; more fatigue and tension

Lower mood and concentration, more fatigue and headache

More fluid: less fatigue and confusion. Less fluid: lower calmness and positive mood

Electrolyte (oral rehydration) solution retained significantly more fluid than water (hydration index 1.54)

Higher-sodium drinks retained more fluid and restored fluid balance

Magnesium contributes to reduced tiredness and fatigue, electrolyte balance, energy metabolism and normal muscle function

Cause-and-effect established for normal mental performance, energy-yielding metabolism and reduction of tiredness and fatigue

Improved mood and lower anxiety, strongest in people with low dietary selenium

Significantly less muscle soreness at 24, 36 and 48 h; better perceived recovery

Magnesium reduced muscle soreness, supported recovery and had a protective effect on muscle damage

Systolic -2.0 mmHg and diastolic -1.8 mmHg vs placebo

Benefit on subjective anxiety in stress-prone groups

Lower risk of acute respiratory infection; largest benefit in deficient people taking daily or weekly doses

Small but significant improvement in muscle strength

Significantly less age-related decline in bone mineral density and bone strength

Combined D + K appears more effective for bone and cardiovascular health than either alone

Better memory and faster memory reaction times vs placebo

Significantly better learning and memory scores

Omega-3 improved learning, memory, cognitive well-being and blood flow in the brain

DHA contributes to the maintenance of normal brain function (250 mg/day)

Significant benefit on depressive symptoms, driven by EPA-dominant formulas

Significantly lower risk of heart attack and coronary heart disease death

Triglycerides reduced by roughly 20-30% or more

About 2-3 g/day EPA+DHA lowered systolic and diastolic blood pressure

Zinc contributes to normal testosterone levels and normal fertility and reproduction

Low zinc lowered testosterone; supplementing marginally deficient older men raised it

Zinc prevented the exercise-induced drop in testosterone and thyroid hormones

Zinc deficiency lowers testosterone; zinc supplementation raises it

Colds were 33% shorter

43% higher bioavailability with bisglycinate