My supplement formula is a result of two months of research, combining my knowledge of biology and sport with multiple meta-analyses to create an effective, potently dosed formula small enough to fit into four capsules. It has three parts: muscle recovery, joint support, and sleep aid, though many of the ingredients work synergistically and provide more benefit than the category they are listed under. Below you will find the complete formula along with explanations of how each ingredient works (mechanisms of action) and the reasons I chose to include it.
Formula
Ashwagandha
Main Benefit(s): Anti-inflammatory and antioxidant compound that has been shown to improve strength/power, increase markers related to the cardiovascular system, improve recovery/reduce fatigue, and reduce stress
Form: KSM-66 Ashwagandha
Dosage: 600mg/serving
Mechanism(s) of Action: Though no research has been done into potential mechanisms of action of ashwagandha, scientists point to the antioxidant properties of the plant as the likely root of all the benefits that the adaptogen provides. By reducing free radicals (reactive oxygen species) within the body––molecules that can alter protein structure and function––ashwagandha is possibly able to optimize muscle protein synthesis after exercise, which in turn leads to simultaneous increases in strength and power and reductions in fatigue. On a molecular level, research has shown that ashwagandha has an effect on anabolic and catabolic signaling pathways, and induces Nrf2––a transcription factor that regulates the expression of antioxidant enzymes in response to oxidative stress––which when activated, has a cytoprotective effect on muscle cells. Outside of ashwagandha specific research, studies have shown that withaferin A, a secondary metabolite of the compound, is a regulator of different cellular processes that promote myogenesis and antioxidative activities. In regards to ashwagandha’s benefit to cardiorespiratory fitness, research has shown that ashwagandha helps to increase hemoglobin and prevent oxidative stress, the former of which has been shown to have a positive correlation with VO2max. Lastly, scientists owe the antistress effect of ashwagandha to its ability to induce sleep and improve sleep quality––though the specific mechanisms of action are still unknown.
Why I Included It: I included ashwagandha for many reasons, but most importantly because it will significantly improve perceived and measurable muscle recovery, which is one of the pillars of my product. It may also increase endurance and performance which is incredibly important for the elite athlete market who will do whatever it takes for even the smallest advantage. Additionally, ashwagandha acts as a potent anti-stress agent that when compounded with the other sleep aids in this product will produce an all-around great sleep formula. Clinically backed by numerous studies and dosed at the highest possible amount for trained athletes, ashwagandha is a multifunctional ingredient that was vital to include in my formula.
Tart Cherry Juice
Main Benefit(s): Anti-inflammatory and antioxidant compound that has been shown to prevent inflammation and improve recovery from exercise.
Form: CherryPURE® Tart Cherry Powder
Dosage: 500mg/serving
Mechanism(s) of Action: While the exact mechanisms of action of tart cherry juice are still unknown, research suggests that anthocyanin pigments and related bioflavonoids bear responsibility for the fruit’s effect. It is hypothesized that the compounds scavenge free radicals and reduce DNA degradation, which allows for less interrupted muscle recovery. It is also said that tart cherry juice reduces inflammatory cytokines post-exercise, which correlates with quicker recovery times. Broadly, anthocyanin has been shown to reduce cortisol response following exercise by modulating endogenous cytokine secretion. Tart cherry juice may also promote post-exercise redox balance, contributing to the attenuation of muscle catabolic indices.
Why I Included It: Like ashwagandha, I included tart cherry juice because of its potent anti-inflammatory and antioxidant properties that will improve muscle recovery. Furthermore, while not my intent with including it, tart cherry juice may improve sleep. Like the other ingredients, I formulated tart cherry juice at its maximum efficacious dose which should provide the most benefit to trained individuals. I specifically chose the CherryPURE® brand because it is made 100% from the skin of the cherries (which contains more anthocyanins), and contains no added filler ingredients––it is 100% cherry.
Collagen
Main Benefit(s): Protein that supports joint health
Form: UC-II® Undenatured Type II Collagen
Dosage: 40mg/serving
Mechanism(s) of Action: Unlike the other ingredients in this formula, collagen is simply a protein that is naturally found and produced in the body among ligaments, tendons, cartilage, and skin. Though the exact mechanism by which collagen peptides act on protein metabolism remains unclear, it is thought that supplemental collagen is conducive to the repair of ligaments, tendons, cartilage, and skin precisely because it provides a boost in the protein. By supplementing Collagen Type II, which is the type predominantly found in the joints, the body may be able to repair and rebuild the protein structures faster and more effectively.
Why I Included It: Collagen type II was a natural choice for this formula because it is the building block of our joints. Though natural collagen production remains steady until the latter end of our life, elite athletes are constantly wearing down the cartilage within their joints through running, jumping, squatting, and more. By including collagen, my product should, in theory, promote and support joint health in athletes, while protecting their joints from too much deterioration. I chose the UC-II® brand because it requires a lesser dose than traditional collagen.
Hyaluronic Acid
Main Benefit(s): Sugar molecule that promotes joint health
Form: Mobilee®
Dosage: 80mg
Mechanism(s) of Action: Though hyaluronic acid acts in many ways, the most prominent mechanism is through binding to cluster of differentiation 44 (CD44) receptors which has a chondroprotective effect. By inhibiting interleukin-1β, hyaluronic acid leads to a decline in matrix metalloproteinase (MMP) which is the degradation of extracellular matrix proteins––important for maintaining joint health. In addition, HA-CD44 bonding also reduces disintegrin and metalloproteinase with thrombospondin motifs (ADAMTS) expression, leading to a lesser division of important joint components like aggrecan, versican, and brevican. Overall, though the chondroprotective effects of hyaluronic acid are mainly explained through HA-CD44 bonding, hyaluronic acid also promotes proteoglycan and glycosaminoglycan synthesis, anti-inflammatory, mechanical, subchondral, and analgesic effects.
Why I Included It: Hyaluronic acid was included because it is a clinically backed ingredient that promotes joint health by lubricating intra-articular areas. Importantly, hyaluronic acid is not a potent anti-inflammatory––which is something that I sought to not include too much of (some is good, too much is bad). I picked Mobilee® because it is a highly bioavailable blend of hyaluronic acid, polysaccharides, and collagen that lubricates the joints while promoting further synthesis of endogenous hyaluronic acid. Maximally dosed at 80mg, this ingredient should improve joint health and mobility for users which is significantly important for endurance athletes and weightlifters.
Valerian + GABA
Main Benefit(s): Herb that promotes sleep; Amino acid that promotes sleep
Form: Valerian Root Extract (4:1 concentrate); NA
Dosage: 75mg; 250mg
Mechanism(s) of Action: Valerian contains small amounts of gamma-Aminobutyric acid and likely induces GABAergic signaling (GABA is an inhibitory neurotransmitter within the central nervous system that can induce a calming effect). GABA plays a primary role in controlling brain function by balancing excitatory and inhibitory neurotransmissions. GABA has three subclasses of receptors termed GABAA, GABAB, and GABAC––each with its own function. In a study done on mice, by allosterically modulating GABAA receptors, valerian, but specifically valerenic acid––a constituent of valerian––was shown to exert anxiolytic (anti-anxiety) activity on the GABAA receptor. Concurrently, valerian has been shown to agonize serotonin (a hormone that regulates sleep and mood) receptor 5A, which is a receptor present in regions of the brain that regulate circadian rhythms. Research shows that compounds that agonize receptor 5A could have different sedative, anxiolytic, and anti-depressant effects.
Why I Included It: I included valerian because it is simply one of the most researched sleep aids on the market. Its role in my product is to help improve sleep quality once already asleep. I included the industry-standard dose of 300mg. On top of valerian, I chose to include an additional 250mg of GABA because it may help strengthen valerian’s effect and act on its own as a powerful calming agent.
Magnesium
Main Benefit(s): Essential mineral that may improve sleep and athletic performance
Form: TRAACS® Magnesium Bisglycinate Chelate
Dosage: 300mg
Mechanism(s) of Action: Magnesium-adenosine triphosphate is the molecule that powers all physical activities. Broadly, magnesium is important for glucose metabolism––the primary source of the body’s energy––because it modulates glucose homeostasis pathways, regulates phosphorylation, and acts as the cofactor for enzymes such as pyruvate dehydrogenase and creatine kinase which are important for the process of cellular respiration and the phosphorylation of creatine by ATP respectively. Glycine, the amino acid that the magnesium is bound to, increases the mineral’s bioavailability and independently may benefit sleep by acting as a neurotransmitter.
Why I Included It: Magnesium bisglycinate chelate was vital to include because it is heavily researched and has a multitude of uses. Not only may magnesium improve sleep, but it is an essential nutrient that helps muscles contract and relax and maintain intracellular potassium and calcium levels. Furthermore, magnesium is necessary for glutathione production which may be beneficial in reducing fatigue during endurance exercise. It has also been commonly noted that many athletes have magnesium deficiencies which is all the more reason to include it. I specifically chose the form of magnesium bonded with glycine for the additional sleep benefits it may provide. 300mg is a high dosage that should serve a variety of roles in my supplement.
L-theanine
Main Benefit(s): Amino acid that promotes relaxation, reduces stress, and benefits sleep quality
Form: N/A
Dosage: 250mg/serving
Mechanism(s) of Action: As an agent of positive psychotropic measurements, L-theanine may act as a partial agonist for the N-methyl-D-aspartate (NMDA) receptor––an L-glutamate receptor that plays an important role in regulating brain activity––due to its similar structure to L-glutamate. Glutamate is noted as the main excitatory neurotransmitter in the central nervous system. By agonizing NMDA, L-theanine has the potential to modulate monoamine levels in the CNS and glutamate and glycine neurotransmissions, which in theory should promote positive effects on cognitive markers.
Why I Included It: Simply put, L-theanine is clinically backed and highly effective. As part of my supplement, it will help users relax and fall asleep. I chose 250mg because it should provide relaxation benefits without making the user too foggy.
Melatonin
Main Benefit(s): Hormone that promotes and sustains sleep
Form: Active Release & MicroActive™ Sustained Release Melatonin
Dosage: 2mg; 1mg
Mechanism(s) of Action: Melatonin mainly acts by activating high-affinity ML1 and low-affinity ML2 membrane-specific receptors. By binding to ML1 sites, melatonin inhibits adenylate cyclase which is an enzyme that regulates most cells in our body. On the other hand, by activating ML2 receptors (MT3), melatonin leads to phospho-inositides hydrolysis which is an intracellular signaling mechanism that plays a role in modulating circadian and photoperiodic rhythms. MT3 receptors are expressed throughout the brain, but mainly in the anterior pituitary and hypothalamus. Melatonin also binds to cytosolic calmodulin and Z retinoid receptors which have been found in the heart and arteries, adrenal gland, kidney, lung, liver, gallbladder, small intestine, adipocytes, ovaries, uterus, breast, prostate, and skin.
Why I Included It: Melatonin is the most researched of all sleep aids, which made it vital to be included in my formula. Since my supplement already has compounds like ashwagandha, L-theanine, and GABA that should help one fall asleep, I decided it would be best to also include a sustained-release form of melatonin. With 40% released in the first hour and the rest released within the next seven, melatonin will help users fall asleep and stay asleep. I included an efficacious (and doctor recommended) but lower-dose of melatonin because the best dosage varies from person to person. By leaving room for higher dosages, my formula provides the groundwork for quality sleep but allows for users to accommodate their individual needs.
- Recovery Blend
- Ashwagandha Extract (Standardized to 5% Withanolides) as KSM-66 Ashwagandha (600mg/serving)
- CherryPURE® Tart Cherry Powder (500mg/serving)
- Joint Support Blend
- Mobilee® (hyaluronic acid, collage, and other polysaccharides) (80mg/serving)
- UC-II® Undenatured Type II Collagen (40mg/serving)
- Sleep Complex
- Valerian Root Extract 4:1 Concentrate (75mg/serving)
- Magnesium as TRAACS® Magnesium Bisglycinate Chelate (300mg/serving)
- L-theanine (250mg/serving)
- Gamma-Aminobutyric Acid (250mg/serving)
- Instant Release Melatonin (2mg/serving)
- MicroActive™ Sustained Release Melatonin (1mg/serving)
- Increases Bioavailability
- Black Pepper Extract as Bioperine® (5mg/serving)
Ashwagandha
Main Benefit(s): Anti-inflammatory and antioxidant compound that has been shown to improve strength/power, increase markers related to the cardiovascular system, improve recovery/reduce fatigue, and reduce stress
Form: KSM-66 Ashwagandha
Dosage: 600mg/serving
Mechanism(s) of Action: Though no research has been done into potential mechanisms of action of ashwagandha, scientists point to the antioxidant properties of the plant as the likely root of all the benefits that the adaptogen provides. By reducing free radicals (reactive oxygen species) within the body––molecules that can alter protein structure and function––ashwagandha is possibly able to optimize muscle protein synthesis after exercise, which in turn leads to simultaneous increases in strength and power and reductions in fatigue. On a molecular level, research has shown that ashwagandha has an effect on anabolic and catabolic signaling pathways, and induces Nrf2––a transcription factor that regulates the expression of antioxidant enzymes in response to oxidative stress––which when activated, has a cytoprotective effect on muscle cells. Outside of ashwagandha specific research, studies have shown that withaferin A, a secondary metabolite of the compound, is a regulator of different cellular processes that promote myogenesis and antioxidative activities. In regards to ashwagandha’s benefit to cardiorespiratory fitness, research has shown that ashwagandha helps to increase hemoglobin and prevent oxidative stress, the former of which has been shown to have a positive correlation with VO2max. Lastly, scientists owe the antistress effect of ashwagandha to its ability to induce sleep and improve sleep quality––though the specific mechanisms of action are still unknown.
Why I Included It: I included ashwagandha for many reasons, but most importantly because it will significantly improve perceived and measurable muscle recovery, which is one of the pillars of my product. It may also increase endurance and performance which is incredibly important for the elite athlete market who will do whatever it takes for even the smallest advantage. Additionally, ashwagandha acts as a potent anti-stress agent that when compounded with the other sleep aids in this product will produce an all-around great sleep formula. Clinically backed by numerous studies and dosed at the highest possible amount for trained athletes, ashwagandha is a multifunctional ingredient that was vital to include in my formula.
Tart Cherry Juice
Main Benefit(s): Anti-inflammatory and antioxidant compound that has been shown to prevent inflammation and improve recovery from exercise.
Form: CherryPURE® Tart Cherry Powder
Dosage: 500mg/serving
Mechanism(s) of Action: While the exact mechanisms of action of tart cherry juice are still unknown, research suggests that anthocyanin pigments and related bioflavonoids bear responsibility for the fruit’s effect. It is hypothesized that the compounds scavenge free radicals and reduce DNA degradation, which allows for less interrupted muscle recovery. It is also said that tart cherry juice reduces inflammatory cytokines post-exercise, which correlates with quicker recovery times. Broadly, anthocyanin has been shown to reduce cortisol response following exercise by modulating endogenous cytokine secretion. Tart cherry juice may also promote post-exercise redox balance, contributing to the attenuation of muscle catabolic indices.
Why I Included It: Like ashwagandha, I included tart cherry juice because of its potent anti-inflammatory and antioxidant properties that will improve muscle recovery. Furthermore, while not my intent with including it, tart cherry juice may improve sleep. Like the other ingredients, I formulated tart cherry juice at its maximum efficacious dose which should provide the most benefit to trained individuals. I specifically chose the CherryPURE® brand because it is made 100% from the skin of the cherries (which contains more anthocyanins), and contains no added filler ingredients––it is 100% cherry.
Collagen
Main Benefit(s): Protein that supports joint health
Form: UC-II® Undenatured Type II Collagen
Dosage: 40mg/serving
Mechanism(s) of Action: Unlike the other ingredients in this formula, collagen is simply a protein that is naturally found and produced in the body among ligaments, tendons, cartilage, and skin. Though the exact mechanism by which collagen peptides act on protein metabolism remains unclear, it is thought that supplemental collagen is conducive to the repair of ligaments, tendons, cartilage, and skin precisely because it provides a boost in the protein. By supplementing Collagen Type II, which is the type predominantly found in the joints, the body may be able to repair and rebuild the protein structures faster and more effectively.
Why I Included It: Collagen type II was a natural choice for this formula because it is the building block of our joints. Though natural collagen production remains steady until the latter end of our life, elite athletes are constantly wearing down the cartilage within their joints through running, jumping, squatting, and more. By including collagen, my product should, in theory, promote and support joint health in athletes, while protecting their joints from too much deterioration. I chose the UC-II® brand because it requires a lesser dose than traditional collagen.
Hyaluronic Acid
Main Benefit(s): Sugar molecule that promotes joint health
Form: Mobilee®
Dosage: 80mg
Mechanism(s) of Action: Though hyaluronic acid acts in many ways, the most prominent mechanism is through binding to cluster of differentiation 44 (CD44) receptors which has a chondroprotective effect. By inhibiting interleukin-1β, hyaluronic acid leads to a decline in matrix metalloproteinase (MMP) which is the degradation of extracellular matrix proteins––important for maintaining joint health. In addition, HA-CD44 bonding also reduces disintegrin and metalloproteinase with thrombospondin motifs (ADAMTS) expression, leading to a lesser division of important joint components like aggrecan, versican, and brevican. Overall, though the chondroprotective effects of hyaluronic acid are mainly explained through HA-CD44 bonding, hyaluronic acid also promotes proteoglycan and glycosaminoglycan synthesis, anti-inflammatory, mechanical, subchondral, and analgesic effects.
Why I Included It: Hyaluronic acid was included because it is a clinically backed ingredient that promotes joint health by lubricating intra-articular areas. Importantly, hyaluronic acid is not a potent anti-inflammatory––which is something that I sought to not include too much of (some is good, too much is bad). I picked Mobilee® because it is a highly bioavailable blend of hyaluronic acid, polysaccharides, and collagen that lubricates the joints while promoting further synthesis of endogenous hyaluronic acid. Maximally dosed at 80mg, this ingredient should improve joint health and mobility for users which is significantly important for endurance athletes and weightlifters.
Valerian + GABA
Main Benefit(s): Herb that promotes sleep; Amino acid that promotes sleep
Form: Valerian Root Extract (4:1 concentrate); NA
Dosage: 75mg; 250mg
Mechanism(s) of Action: Valerian contains small amounts of gamma-Aminobutyric acid and likely induces GABAergic signaling (GABA is an inhibitory neurotransmitter within the central nervous system that can induce a calming effect). GABA plays a primary role in controlling brain function by balancing excitatory and inhibitory neurotransmissions. GABA has three subclasses of receptors termed GABAA, GABAB, and GABAC––each with its own function. In a study done on mice, by allosterically modulating GABAA receptors, valerian, but specifically valerenic acid––a constituent of valerian––was shown to exert anxiolytic (anti-anxiety) activity on the GABAA receptor. Concurrently, valerian has been shown to agonize serotonin (a hormone that regulates sleep and mood) receptor 5A, which is a receptor present in regions of the brain that regulate circadian rhythms. Research shows that compounds that agonize receptor 5A could have different sedative, anxiolytic, and anti-depressant effects.
Why I Included It: I included valerian because it is simply one of the most researched sleep aids on the market. Its role in my product is to help improve sleep quality once already asleep. I included the industry-standard dose of 300mg. On top of valerian, I chose to include an additional 250mg of GABA because it may help strengthen valerian’s effect and act on its own as a powerful calming agent.
Magnesium
Main Benefit(s): Essential mineral that may improve sleep and athletic performance
Form: TRAACS® Magnesium Bisglycinate Chelate
Dosage: 300mg
Mechanism(s) of Action: Magnesium-adenosine triphosphate is the molecule that powers all physical activities. Broadly, magnesium is important for glucose metabolism––the primary source of the body’s energy––because it modulates glucose homeostasis pathways, regulates phosphorylation, and acts as the cofactor for enzymes such as pyruvate dehydrogenase and creatine kinase which are important for the process of cellular respiration and the phosphorylation of creatine by ATP respectively. Glycine, the amino acid that the magnesium is bound to, increases the mineral’s bioavailability and independently may benefit sleep by acting as a neurotransmitter.
Why I Included It: Magnesium bisglycinate chelate was vital to include because it is heavily researched and has a multitude of uses. Not only may magnesium improve sleep, but it is an essential nutrient that helps muscles contract and relax and maintain intracellular potassium and calcium levels. Furthermore, magnesium is necessary for glutathione production which may be beneficial in reducing fatigue during endurance exercise. It has also been commonly noted that many athletes have magnesium deficiencies which is all the more reason to include it. I specifically chose the form of magnesium bonded with glycine for the additional sleep benefits it may provide. 300mg is a high dosage that should serve a variety of roles in my supplement.
L-theanine
Main Benefit(s): Amino acid that promotes relaxation, reduces stress, and benefits sleep quality
Form: N/A
Dosage: 250mg/serving
Mechanism(s) of Action: As an agent of positive psychotropic measurements, L-theanine may act as a partial agonist for the N-methyl-D-aspartate (NMDA) receptor––an L-glutamate receptor that plays an important role in regulating brain activity––due to its similar structure to L-glutamate. Glutamate is noted as the main excitatory neurotransmitter in the central nervous system. By agonizing NMDA, L-theanine has the potential to modulate monoamine levels in the CNS and glutamate and glycine neurotransmissions, which in theory should promote positive effects on cognitive markers.
Why I Included It: Simply put, L-theanine is clinically backed and highly effective. As part of my supplement, it will help users relax and fall asleep. I chose 250mg because it should provide relaxation benefits without making the user too foggy.
Melatonin
Main Benefit(s): Hormone that promotes and sustains sleep
Form: Active Release & MicroActive™ Sustained Release Melatonin
Dosage: 2mg; 1mg
Mechanism(s) of Action: Melatonin mainly acts by activating high-affinity ML1 and low-affinity ML2 membrane-specific receptors. By binding to ML1 sites, melatonin inhibits adenylate cyclase which is an enzyme that regulates most cells in our body. On the other hand, by activating ML2 receptors (MT3), melatonin leads to phospho-inositides hydrolysis which is an intracellular signaling mechanism that plays a role in modulating circadian and photoperiodic rhythms. MT3 receptors are expressed throughout the brain, but mainly in the anterior pituitary and hypothalamus. Melatonin also binds to cytosolic calmodulin and Z retinoid receptors which have been found in the heart and arteries, adrenal gland, kidney, lung, liver, gallbladder, small intestine, adipocytes, ovaries, uterus, breast, prostate, and skin.
Why I Included It: Melatonin is the most researched of all sleep aids, which made it vital to be included in my formula. Since my supplement already has compounds like ashwagandha, L-theanine, and GABA that should help one fall asleep, I decided it would be best to also include a sustained-release form of melatonin. With 40% released in the first hour and the rest released within the next seven, melatonin will help users fall asleep and stay asleep. I included an efficacious (and doctor recommended) but lower-dose of melatonin because the best dosage varies from person to person. By leaving room for higher dosages, my formula provides the groundwork for quality sleep but allows for users to accommodate their individual needs.
Sources
Supplement Formula Sources.pdf |