Recovery & Sleep

5-Hydroxytryptophan (from Griffonia simplicifolia seeds)

A direct precursor to serotonin, converting more efficiently than tryptophan. Studied for effects on mood, sleep quality, and appetite regulation.

AHCC (alpha-glucan from mushroom mycelium)

A polysaccharide complex extracted from Basidiomycota mushroom mycelium. Multiple clinical studies examine its ability to activate NK cells and macrophages to enhance immune function, particularly in cancer treatment support and infection prevention contexts.

Alpha-lipoic acid (racemic mixture of R- and S-isomers)

A versatile antioxidant that functions in both water- and fat-soluble environments. Studied for improving insulin sensitivity, enhancing glucose uptake, and regenerating other antioxidants (glutathione, vitamins C and E).

Cannabidiol (hemp-derived, THC-free)

A non-psychoactive cannabinoid derived from hemp. Studied for effects on anxiety, sleep, inflammation, and pain. In Japan, CBD product legality and purity require careful attention.

Chondroitin sulfate (bovine, shark cartilage, etc.)

A major structural component of joint cartilage and connective tissue. Widely used with glucosamine for osteoarthritis joint pain and function. Involved in joint water retention and elasticity.

Garlic (Allium sativum) extract, containing allicin

A herb with allicin as its primary active compound. Multiple clinical studies demonstrate effects on blood pressure reduction, LDL lowering, immune enhancement, and antimicrobial activity.

Ginger (Zingiber officinale) root extract or powder

A spice containing active compounds including gingerol and shogaol. Multiple RCTs study its effects on post-exercise muscle soreness (DOMS) reduction, anti-inflammation, and digestive support — relatively well-evidenced among food-based supplements.

Glucosamine sulfate (or hydrochloride)

A precursor to glycosaminoglycans that make up joint cartilage. Studied for reducing joint pain and improving function in osteoarthritis (OA), but results are inconsistent — moderate evidence overall.

Myo-inositol (cyclohexanehexol)

A vitamin-like compound functioning as a cell membrane component and second messenger. Has research backing for PCOS and insulin resistance via insulin signaling involvement. Some studies suggest effects on anxiety and panic disorder.

Lutein (marigold-derived xanthophyll carotenoid)

A carotenoid pigment concentrated in the macular region of the retina. Multiple large studies support its role in preventing and slowing age-related macular degeneration (AMD) and protecting eyes from blue light.

Magnesium glycinate (magnesium bisglycinate)

A chelated form of magnesium bound to glycine. Higher bioavailability and lower GI irritation than magnesium oxide. Evidence supports improvements in sleep, muscle recovery, and nervous system function.

N-Acetyl-L-Cysteine

An amino acid derivative widely studied as a glutathione precursor. Used medically for detoxification (acetaminophen overdose) and mucolysis; also taken as a supplement for antioxidant and anti-inflammatory purposes.

Phosphatidylserine (soy or sunflower-derived)

A phospholipid concentrated in brain and nervous tissue. Multiple RCTs have studied its role in blunting post-exercise cortisol response and improving cognitive function (memory, attention).

Sulforaphane (from glucoraphanin in broccoli sprout extract)

An isothiocyanate produced when glucoraphanin (abundant in broccoli sprouts) reacts with myrosinase. Activates the Nrf2 pathway to induce production of detoxification and antioxidant enzymes.

Tauroursodeoxycholic acid (bile acid derivative)

A conjugate of ursodeoxycholic acid (UDCA) and taurine. Studied for hepatocyte protection, ER stress reduction, and neuroprotection. Growing interest as a high-dose supplement for liver protection, particularly among individuals using performance-enhancing drugs.

Leucine, Isoleucine, Valine (typically in a 2:1:1 or 4:1:1 ratio)

A supplement consisting of three essential amino acids — leucine, isoleucine, and valine. Multiple meta-analyses report a moderate reduction in delayed onset muscle soreness (DOMS), supporting post-exercise recovery. However, when total protein intake is already adequate, the incremental benefit of additional BCAA supplementation on muscle protein synthesis appears to be limited.

Hydrolyzed Collagen Peptides (Type I/II/III)

A supplement providing hydrolyzed collagen peptides — the primary structural protein in tendons, ligaments, cartilage, and skin. RCTs suggest that co-ingestion with vitamin C may stimulate collagen synthesis in tendons and ligaments. Direct effects on muscle hypertrophy are limited, but research supports its role in joint health maintenance and injury prevention.

Nine essential amino acids: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine

A product containing all nine essential amino acids that the body cannot synthesize on its own. Research suggests that having the full complement of essential amino acids available is advantageous for muscle protein synthesis. BCAAs alone may leave other essential amino acids in short supply, and EAA is thought to provide a more complete substrate.

Beta-Hydroxy Beta-Methylbutyrate (HMB-Ca or HMB-FA)

HMB is a metabolite of leucine that research suggests may act on both the inhibition of muscle protein breakdown and the promotion of muscle protein synthesis. Evidence supporting its role in preserving lean mass is comparatively stronger in beginners, older adults, and those in a caloric deficit, while results in trained individuals seeking hypertrophy remain mixed across meta-analyses.

L-Theanine (green tea-derived amino acid)

An amino acid found in green tea, research suggests it increases alpha-wave activity to promote calm focus without sedation. Combined with caffeine, it may attenuate jitteriness and anxiety while preserving alertness. Evidence for standalone strength or performance benefits is limited; it is most studied as part of a caffeine stack.

Taurine (2-aminoethanesulfonic acid)

Taurine is a sulfur-containing amino acid synthesized in the body that is known to play roles in antioxidant defense, cell membrane stabilization, and electrolyte balance regulation. Several RCTs have reported improvements in aerobic performance and reductions in post-exercise muscle damage markers and DOMS. While widely recognized as an energy drink ingredient, a growing body of research has examined its effects as a standalone supplement.

Hydrolyzed collagen (collagen peptides)

Low-molecular-weight hydrolyzed collagen. In an RCT of young athletes, taking 15 g of collagen peptides (with vitamin C) an hour before exercise was reported to improve tendon collagen-synthesis markers. Other trials and meta-analyses report reduced knee joint pain and benefits for skin elasticity and hydration. Co-ingesting vitamin C is considered important for synthesis.

Curcumin (turmeric-derived polyphenol)

The yellow polyphenol pigment of turmeric. Meta-analyses of RCTs report reduced post-exercise inflammatory markers (CRP, IL-6, TNF-α) and less delayed-onset muscle soreness (DOMS), via suppression of the NF-κB pathway. Plain curcumin has very low bioavailability (~1%), which piperine (black pepper) is reported to raise about 20-fold.

Live beneficial bacteria (Lactobacillus, Bifidobacterium, etc.)

Live microorganisms that confer a benefit when taken in adequate amounts. A meta-analysis of 43 RCTs reports significant improvement in overall IBS symptoms and abdominal pain versus placebo (risk ratio 0.79). Effects are highly strain-specific, with large differences between products. Influence on immune markers such as secretory IgA is also reported in several studies.

Ascorbic acid

A water-soluble antioxidant vitamin. Meta-analyses report only a modest ~8% reduction in colds in the general population, but about a 50% lower post-exercise upper-respiratory infection risk in people doing intense endurance exercise such as marathons. It also acts as a coenzyme in collagen synthesis, aids iron absorption, and supports immune-cell function.

Menaquinone-7 (MK-7)

A menaquinone from fermented foods such as natto. In an RCT giving 244 postmenopausal women MK-7 180 µg/day for 3 years, supplementation was reported to slow bone density loss at the lumbar spine and femoral neck and to limit worsening of carotid arterial stiffness. It activates osteocalcin and matrix Gla protein, directing calcium into bone while limiting vascular deposition.

Withania somnifera root extract

An adaptogen herb used in Ayurvedic medicine. Multiple RCTs have confirmed associations with reduced cortisol, improved sleep, and enhanced muscle strength — making it one of the better-researched natural supplements.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)

Polyunsaturated fatty acids EPA and DHA, widely studied for anti-inflammatory, cardiovascular, and cognitive benefits. In sport contexts, RCTs suggest benefits for muscle protein synthesis and post-exercise inflammation, though effect sizes are moderate and sample sizes small.