Coffee + Green Coffee Bean Extract (Caffeine)

It’s coffee, what more do you need us to say? Caffeine is probably the single most consumed, and heavily researched performance enhancing substances on the planet, with  research  demonstrating it’s powerful effects on mental alertness, even in sleep deprived individuals. A wide range of  studies  also attest to caffeines powerful ability to boost athletic and physical performance, with on study published in the Journal of Applied Physiology demonstrating that caffeine ingestion can enhance endurance performance by approximately 11-12%.

Whilst not giving you energy directly caffeine works by stimulating the central nervous system, increasing alertness and reducing fatigue. The caffeine in your morning blend gets to work blocking adenosine receptors in the brain, preventing drowsiness, and boosting dopamine production, which can in turn enhance mood. Caffeine also elevates adrenaline levels, improving physical performance and endurance.  Research  has also shown that caffeine can also increase metabolic rate and fat oxidation.

Creatine

Probably the second most researched performance enhancer on the planet. Creatine has been historically seen as the go-to compound for building muscle and strength, with  research  to suggest that supplementing with creatine can boost your strength by up to 32%, and a recent meta-study finding that on average people supplementing with creatine  added 1.1kg of lean mass, whilst losing 0.7kg of body fat.  Research  has also indicated that creatine has positive effects on performance in endurance based tasks also, with a study showing that creatine enhanced power output achieved during an interval session by 18%, whilst reducing time-to- exhaustion. The effects of creatine have be shown to be especially potent in vegans and vegetarians who may not get enough of the compound through their diet.

But this wonder compound has been shown to be as good for the mind as it is for the muscles,  with studies showing that creatine can significantly  improve cognitive function  and  decision-making.  Taken daily for five days creatine has been shown in  studies  to reduce mental fatigue, improve focus, with  research  on higher doses suggesting the possibility of creatine improving brain-muscle-related fatigue.  Studies  have also demonstrated that creatine can improve decision making abilities even when sleep deprived, and can  improve memory  after just a single dose. There’s a litany of evidence to suggest that creatine is a true mind/body miracle worker.

Vitamin D

Often known as the ‘sunshine vitamin’ due to the fact that your skin produces vitamin D in response to exposure to sunlight. Your body absorbs UV B radiation from the sun, converting it into the vitamin which plays a crucial role in everything from bone health, to supporting the immune system, through to helping regulate mood. This is all great news, except for the fact an estimated one BILLION people worldwide are deficient in vitamin D, with  surveys  indicating that up to 50% of the population of the United Kingdom, may have insufficient vitamin D levels.  Studies  have linked vitamin D deficiency with everything from poor bone health, fatigue, and weakness. Emerging  research  is also investigation a relationship between low vitamin D levels and mood disorders such as depression.

With all of this in mind, supplementation with vitamin D to avoid the above risk factors is a no-brainer, however new evidence is also mounting to show further benefits of vitamin D supplementation including  increased strength,  and helping to  prevent fat gain  during breaks from exercise.

The tl;dr? Be it for your mind, or your body, you should almost definitely be taking a vitamin D supplement.

B-Vitamin Complex

Vitamin B1, Vitamin B12, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9

Known as the ‘energy vitamins’ due to their crucial role in energy production, the b-vitamin family can provide some serious health benefits thank to to their essential roles in various bodily functions. B-vitamins help to convert carbohydrates, fats, and proteins into ATP, the body's main energy source, meaning that ensuring you’re getting enough b-vitamins can enhance overall energy levels and reduce fatigue.

B-vitamins also support nervous system health: B12 (cobalamin) and B9 (folate) are vital for nerve function and cognitive health, with deficiencies  linked  to neurological issues and cognitive decline. Supplemental b-vitamins can help maintain mental clarity and emotional stability.

B-vitamins also play a role in mood regulation, with deficiencies  linked  to conditions such as depression and anxiety, with a recent  study  commenting that b-vitamin supplementation, ‘actively helps in relieving symptoms that accompany depression and anxiety’. On top of this, B-vitamins contribute to heart health by  helping to lower homocysteine  levels, an amino acid associated with cardiovascular disease.

Skin, hair, and nail health also benefit from B-vitamin supplementation. For instance, biotin is often used to improve hair and nail strength. Ensuring adequate intake of B-vitamins helps to promote energy, cognitive function, and overall well-being; a pretty valuable line-up of benefits, we think.

Chaga mushroom

Chaga, a type of mushroom that grows on birch trees, is renowned for its potential health benefits due to its rich nutrient profile. One of the most significant advantages of Chaga is its high antioxidant content, mounting  research  attests to the ability of antioxidants to help combat oxidative stress and free radicals in the body, which can reduce inflammation and lower the risk of chronic diseases such as cancer and heart disease.

Chaga is also known for its immune-boosting properties, containing compounds like beta-glucans that  research  has shown can enhance the body’s immune response, helping to fend off infections and potentially improve overall immune system efficiency. Chaga may also support healthy blood sugar levels with  studies  suggesting it could contribute to better metabolic health, which can be beneficial for managing conditions like diabetes and obesity.

Chaga is has long been purported to have anti-inflammatory effects, which  research  now backs.

Lion's Mane mushroom

As part of the ‘functional mushrooms’ family, lion’s mane has been touted for its health benefits for thousands of years. Thought to improve cognitive function, increase focus and boost memories, the  active compounds  in Lion’s mane mushrooms may help to stimulate the production of Nerve Growth Factor (NGF) in the brain. Studies have shown that NGF plays a pivotal role in the growth and maintenance of neurons in the brain, which could lead to improvements in learning, cognition and better regulation of emotions.

Additionally, lion’s mane might positively impact mood and mental health. A  study  found that Lion’s mane could reduce symptoms of depression and anxiety.  Research  also suggest the mushroom could support the immune system, enhancing immune cell activity.

An herbal remedy famed for its ability to sharpen the mind, lions mane has a rich history that science is just now catching up to.

Cordyceps mushroom

Cordyceps has a long history of use in traditional medicine, particularly in Asia. Its medicinal use dates back over 1,500 years, with references found in classical Chinese texts. In modernity, Cordyceps, a type of parasitic fungus, has been studied for various potential health benefits. One key benefit is its impact on physical performance and endurance.  Research  has shown that cordyceps supplementation may enhance exercise performance and stamina.

Cordyceps is often noted for its potential to boost immune function.  Research  indicates that cordyceps can enhance the activity of immune cells, such as macrophages and natural killer cells, which play a crucial role in defending the body against infections.

Additionally, cordyceps may have anti-inflammatory and antioxidant properties.  Studies  have demonstrated that it can reduce oxidative stress and inflammation, which have been linked to various chronic diseases.

Much like lions mane, the research is now catching up with what many traditional healers have suspected for years, cordyceps is a powerful ally in the quest for optimal health and performance.