Journal
Science & Formulation
Evidence-based articles on supplements, nutrition science, and human performance. No hype — just research.
9
Articles
14
Min of reading
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Categories
All Articles · 8 more
“Adaptogens are defined by their ability to increase non-specific resistance to stress — physical, chemical, or biological.”
3
Active mushrooms in our blend
35
Servings per container
Adaptogens and the Stress Response: What the Science Says
Lion's Mane, Reishi, and Chaga are among the most-studied functional mushrooms. Each has a distinct proposed mechanism. Here's an evidence-based look at the adaptogen category.
“Growth hormone secretion peaks during slow-wave sleep — the stage most impacted by poor sleep quality.”
70%
Of GH released during sleep
0.3–1mg
Research-supported melatonin dose range
Sleep and Recovery: The Most Overlooked Variable
Training, nutrition, and supplementation are often optimized in detail while sleep remains an afterthought. Here's what the research says about sleep's role in recovery — and what may support it.
“Phosphocreatine supplementation increases total stores by 20–40%, directly extending high-intensity output before fatigue.”
3–5g
Effective daily maintenance dose
30+ years
Of peer-reviewed research
Creatine: What the Research Actually Says
Creatine monohydrate is the most-studied supplement in sports nutrition. Here's an objective look at the evidence — what it supports, what it doesn't, and what you should know.
“Magnesium oxide contains 60% elemental magnesium by weight — yet has only ~4% bioavailability in the gut.”
300+
Enzymatic reactions requiring magnesium
~4%
Bioavailability of magnesium oxide
Magnesium Forms Compared: Glycinate, Citrate, Oxide
Not all magnesium supplements are equivalent. The form matters significantly for absorption and tolerance. Here's how the common forms compare.
“EPA and DHA share a name but serve distinct roles — one cardiovascular-focused, one structural and neurological.”
22
Carbon chain length of DHA
20
Carbon chain length of EPA
EPA vs. DHA: Understanding Omega-3 Fatty Acids
Fish oil supplements contain two primary active compounds — EPA and DHA. Each plays a distinct role. Here's what the research distinguishes between them.
“D3 mobilizes calcium; K2 directs it — into bone, not arterial walls. The combination is greater than the sum of its parts.”
1,000–5,000 IU
Common D3 dosing range
90–180 mcg
MK-7 K2 in clinical studies
D3 and K2: Why These Two Vitamins Work Together
Vitamin D3 and K2 are often formulated together — and for good reason. Understanding the relationship between them explains why the combination makes physiological sense.
“Total daily protein intake is the primary driver of outcomes — the 'anabolic window' is hours wide, not minutes.”
1.6–2.2g
Per kg bodyweight — research consensus
3–4
Protein meals per day for optimal MPS
Protein Timing and Muscle Recovery: What the Evidence Shows
The 'anabolic window' concept has been extensively studied. Here's what the current body of research says about protein timing, daily intake, and muscle recovery.
“Collagen constitutes roughly 30% of total body protein — making it the body's structural backbone at the molecular level.”
28+
Identified collagen types in the body
~30%
Of total body protein that is collagen
Collagen Peptides: Joint Support and Skin Health
Collagen is the most abundant protein in the human body. Hydrolyzed collagen peptides have been the subject of growing research interest. Here's an evidence-based overview.
Editorial Note: All articles on this site are for educational and informational purposes only. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before beginning any supplement regimen.