🧬 Amino Acids

Essential fatty acids found in fatty fish. Anti-inflammatory, cardiovascular protective, and important for brain health.

1-2g combined EPA/DHA daily

The most researched sports supplement in history. Proven to increase strength, power output, and muscle mass. Also emerging evidence for cognitive benefits.

3-5g daily (no loading needed)

NAC is a precursor to glutathione, a powerful antioxidant that supports liver detoxification and respiratory health. It has been used clinically for decades to treat acetaminophen overdose and is increasingly researched for its mucolytic and neuroprotective properties. Evidence supports its use for several health conditions, particularly those involving oxidative stress.

600-1200 mg daily in divided doses

Collagen is the most abundant protein in the human body, providing structural support to skin, joints, bones, and connective tissues. Supplemental collagen peptides (hydrolysed collagen) are broken down into smaller amino acids that may improve skin elasticity, joint health, and bone density. Evidence supports modest benefits, particularly when combined with vitamin C and consistent use over 8-12 weeks.

10-20g daily

Glucosamine is an amino sugar naturally found in cartilage that is commonly supplemented to support joint health and mobility. Research on its efficacy is mixed, with some studies showing modest benefits for osteoarthritis whilst others show minimal effects compared to placebo.

1,500 mg daily (divided into 3 × 500 mg doses or single daily dose)

Taurine is a semi-essential amino acid synthesised in the body and found in animal products, playing crucial roles in cardiovascular health, neurological function, and muscle performance. It supports energy metabolism, antioxidant defence, and osmoregulation across multiple organ systems.

2-3g daily

Glycine is a simple, non-essential amino acid that serves as a neurotransmitter and is crucial for collagen synthesis, muscle function, and central nervous system regulation. It plays key roles in sleep quality, joint health, and cognitive performance. Research suggests glycine may support relaxation and improve sleep architecture.

3-5g daily

L-Glutamine is a conditionally essential amino acid that serves as a primary fuel source for intestinal cells and supports immune function. It becomes essential during periods of intense stress, illness, or intense exercise when demand exceeds endogenous production.

5-10g daily

L-Carnitine is a naturally occurring amino acid derivative that plays a crucial role in transporting long-chain fatty acids into mitochondria for energy production. It is synthesised in the body from lysine and methionine, and is also found in animal products, making deficiency rare in those consuming adequate protein.

2-4 grams per day

L-Arginine is a semi-essential amino acid that serves as a precursor to nitric oxide, supporting cardiovascular function and blood flow. It plays important roles in immune function, wound healing, and protein synthesis throughout the body.

2-3g per day

Beta-alanine is a non-essential amino acid that increases muscle carnosine levels, enhancing buffering capacity during high-intensity exercise. It is primarily used by athletes and fitness enthusiasts to improve performance in activities lasting 1-4 minutes, such as sprinting and weightlifting.

3-5g daily divided into smaller doses

Citrulline is a non-essential amino acid that plays a crucial role in the nitric oxide pathway, promoting vasodilation and improved blood flow. It is particularly valued for enhancing exercise performance, supporting cardiovascular health, and improving endurance capacity.

6-8g per day

HMB (β-hydroxy β-methylbutyrate) is a metabolite of the branched-chain amino acid leucine that supports muscle protein synthesis and recovery. It is primarily used by athletes and older adults to preserve lean muscle mass and reduce exercise-induced muscle breakdown.

2-3g daily in divided doses

Branched-chain amino acids (leucine, isoleucine, and valine) are essential amino acids that play a key role in muscle protein synthesis and energy metabolism. They are commonly supplemented by athletes and fitness enthusiasts to support muscle growth, reduce fatigue, and aid recovery during intense training.

5-10g daily

5-HTP (5-hydroxytryptophan) is an amino acid precursor to serotonin, derived from the seeds of Griffonia simplicifolia. It is commonly used as a supplement to support mood, sleep quality, and appetite regulation by increasing serotonin levels in the brain.

50-100mg per day

GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter that promotes relaxation and reduces nervous system excitability. It is naturally produced in the brain but is also available as a supplement, though blood-brain barrier penetration remains limited.

500-1000 mg

Marine collagen is a protein derived from fish skin and scales, composed primarily of type I collagen which supports skin, joint, and connective tissue health. It offers superior bioavailability compared to terrestrial collagen due to smaller peptide chains that are more readily absorbed by the body.

2.5-10g daily

Acetyl-L-Carnitine (ALCAR) is an acetylated form of the amino acid L-carnitine that crosses the blood-brain barrier more effectively than standard L-carnitine. It plays a crucial role in mitochondrial energy production and cognitive function. This supplement is particularly valued for its neuroprotective and nootropic properties.

1,500–3,000 mg daily

SAMe (S-adenosyl methionine) is a naturally occurring compound derived from the amino acid methionine that plays a crucial role in methylation reactions throughout the body. It has been extensively researched for its potential to support mood, joint health, and liver function.

400-1600 mg daily

Betaine HCl is a compound derived from the amino acid betaine, combined with hydrochloric acid to support digestive function and stomach acid levels. It is primarily used to enhance protein digestion and nutrient absorption in individuals with low stomach acid. The supplement may also support liver function and methylation processes in the body.

500-650 mg per dose with meals

Type II collagen is a structural protein that comprises approximately 90% of cartilage and is essential for joint health and mobility. It is commonly derived from chicken cartilage or synthesised through hydrolysis to improve bioavailability and absorption.

1,000-2,000 mg daily

Marine collagen peptides are hydrolysed collagen derived from fish skin and scales, providing bioavailable amino acids including glycine, proline, and hydroxyproline. These peptides support skin elasticity, joint health, and connective tissue integrity through their specific amino acid profile.

10-20g daily

Bone broth protein is a whole food-derived protein source derived from simmered animal bones and connective tissues, providing collagen, amino acids, and minerals. It offers a bioavailable alternative to synthetic protein powders with potential benefits for joint and gut health. The nutritional profile varies significantly depending on source quality and processing methods.

10-20 grams daily

Keratin is a structural protein that forms the primary component of hair, skin, and nails. Supplemental keratin aims to support the health and appearance of these tissues, though bioavailability remains a key limitation.

500–1000 mg daily

TMG is a naturally occurring amino acid derivative that serves as a methyl donor in cellular methylation processes, supporting cardiovascular health and homocysteine metabolism. It is found in small quantities in foods like beetroot, spinach, and whole grains, and is commonly used as a dietary supplement to optimise methylation pathways.

500-2000 mg daily

Whey Protein Isolate is a highly refined form of whey protein containing 90%+ protein with minimal lactose and fat. It is rapidly absorbed and provides a complete amino acid profile, making it ideal for muscle recovery and strength development.

20-30g per serving

Casein is a slow-digesting milk protein that forms a gel in the stomach, providing sustained amino acid release over several hours. Commonly used for muscle recovery and maintenance, particularly beneficial as a nighttime supplement.

20-40g per serving

Plant-based protein derived from yellow peas, offering a complete amino acid profile with high bioavailability. Suitable for vegans, vegetarians, and those with dairy sensitivities.

20-30g per serving

Hemp protein is a plant-based protein powder derived from hemp seeds, containing all nine essential amino acids, healthy fats, and fibre. It serves as a complete protein source suitable for vegetarians, vegans, and those seeking alternative protein options.

25-30g per serving

Essential amino acids are nine protein building blocks that the human body cannot synthesise and must obtain through diet or supplementation. EAA supplements provide all nine amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) in concentrated form, supporting muscle protein synthesis, recovery, and overall metabolic function.

5-10g per serving

A tripeptide antioxidant (glutamic acid, cysteine, glycine) produced endogenously and crucial for cellular defence. Oral bioavailability is limited due to gastrointestinal degradation, making absorption forms and delivery methods significant considerations.

250–500 mg daily

N-Acetyl Cysteine (NAC) is a stable, acetylated form of the amino acid L-cysteine. It serves as a precursor to glutathione, one of the body's most potent antioxidants, and supports respiratory health, detoxification, and immune function.

600–1200 mg daily

D-Aspartic acid is a non-proteinogenic amino acid proposed to influence testosterone and luteinising hormone levels, though clinical evidence remains mixed and inconsistent.

2-3 grams daily

Collagen Type I is the most abundant form of collagen in the human body, comprising approximately 70% of skin, tendons, ligaments, and bones. It is a structural protein composed of amino acids including glycine, proline, and hydroxyproline. Supplemental collagen is typically derived from bovine, marine, or porcine sources and is marketed for skin health, joint support, and connective tissue integrity.

10-20g daily

Collagen Type III is a fibrous protein comprising approximately 5-10% of total body collagen, primarily found in skin, blood vessels, and internal organs. It works synergistically with Type I collagen to support structural integrity and elasticity of connective tissues.

10-20g daily

Hydrolyzed collagen, also known as collagen peptides, is a bioavailable form of collagen protein derived from animal sources. It consists of amino acids including glycine, proline, and hydroxyproline, which support structural proteins throughout the body.

10-20 grams daily

L-Tyrosine is a semi-essential amino acid that serves as a precursor to important neurotransmitters including dopamine, noradrenaline, and adrenaline. It is commonly used to support cognitive function, mental focus, and stress resilience, particularly during periods of high physical or psychological demand.

500–2000 mg daily

L-Lysine is an essential amino acid crucial for protein synthesis, collagen formation, and immune function. It is particularly notable for its role in managing herpes simplex virus (HSV) infections and supporting bone health. The body cannot synthesise lysine, making dietary intake or supplementation necessary.

1,000-3,000 mg daily

L-Histidine is a semi-essential amino acid that plays a critical role in protein synthesis, immune function, and the production of histamine. It is particularly important during periods of growth, stress, and tissue repair, and serves as a precursor to several important molecules including carnosine and anserine.

1.5-3 grams daily

L-Methionine is a sulphur-containing essential amino acid that serves as a methyl donor and precursor to important compounds like SAM-e, creatine, and carnitine. It plays a crucial role in protein synthesis, antioxidant defence, and methylation reactions throughout the body. L-Methionine is primarily obtained through dietary protein sources and is often used to support joint health, detoxification, and metabolic function.

1000-2000 mg daily

L-Tryptophan is an essential amino acid that serves as a precursor to serotonin and melatonin, making it important for mood regulation and sleep quality. It plays a crucial role in protein synthesis and supports overall mental wellbeing.

1-2 grams daily

L-Proline is a non-essential amino acid that plays a crucial role in collagen synthesis and connective tissue formation. It is particularly important for maintaining skin elasticity, joint health, and wound healing.

1-5g daily

L-Serine is a non-essential amino acid that plays a crucial role in nervous system function and protein synthesis. It is a precursor to phosphatidylserine and other phospholipids essential for cell membrane integrity and cognitive function.

500-1000 mg daily

L-Alanine is a non-essential amino acid that serves as a gluconeogenic substrate, helping maintain blood glucose levels during exercise and fasting. It plays a role in muscle metabolism, energy production, and immune function, making it popular among athletes and fitness enthusiasts.

3-5 grams daily

L-Leucine is a branched-chain amino acid (BCAA) essential for muscle protein synthesis and energy metabolism. It activates mTOR signalling pathways critical for muscle growth and recovery, particularly during resistance training and caloric restriction.

2-5g per day

L-Isoleucine is a branched-chain amino acid (BCAA) essential for protein synthesis, muscle growth, and energy metabolism. It plays a crucial role in muscle recovery, immune function, and maintaining stable blood sugar levels during exercise.

2-5 grams daily (as part of BCAA blend or individual supplement)

L-Valine is a branched-chain amino acid (BCAA) essential for muscle protein synthesis, energy production, and tissue repair. It plays a crucial role in maintaining nitrogen balance and supporting athletic performance and recovery.

2-5g daily

L-Phenylalanine is an essential amino acid that serves as a precursor to neurotransmitters including dopamine, norepinephrine, and tyramine. It plays a crucial role in mood regulation, cognitive function, and pain perception. The body converts L-phenylalanine into L-tyrosine, which further supports mental alertness and stress resilience.

500–2000 mg daily

L-Threonine is an essential amino acid that plays a crucial role in protein synthesis, immune function, and collagen formation. It cannot be synthesised by the body and must be obtained through dietary sources or supplementation.

1-3 grams daily

Carnosine is a dipeptide composed of the amino acids beta-alanine and histidine, naturally found in muscle and brain tissue. It functions as an antioxidant and buffering agent, helping to reduce muscle fatigue and support cognitive function.

1-2 grams daily

Ornithine is a non-essential amino acid that plays a crucial role in the urea cycle and ammonia detoxification. It is commonly used as a supplement to support muscle growth, athletic performance, and immune function.

2-3 grams daily

L-Glutamine is a conditionally essential amino acid that serves as a primary fuel source for intestinal and immune cells. It supports gut barrier integrity, muscle recovery, and immune function, particularly during periods of physical stress or illness.

5-10g daily

Zinc Carnosine is a chelated compound combining zinc and L-carnosine, primarily researched for gastrointestinal health and mucosal protection. It combines the immune-supporting properties of zinc with carnosine's antioxidant and anti-inflammatory benefits.

75-150 mg daily

Glucosamine sulphate is an amino sugar derived from shellfish or synthesised in laboratories, primarily used to support joint health and cartilage maintenance. It is one of the most researched forms of glucosamine and has been studied extensively for its potential effects on osteoarthritis and joint function.

1,500 mg daily

Type II undenatured collagen is a native form of collagen that maintains its triple helix structure, primarily sourced from chicken cartilage. It is specifically designed to support joint health, cartilage integrity, and immune tolerance through oral administration. The undenatured form allows for unique immunomodulatory benefits not found in hydrolysed collagen.

10-40 mg daily

Glycine is a simple amino acid and neurotransmitter precursor that plays roles in protein synthesis, collagen formation, and central nervous system function. At 3g daily, it is commonly used to support sleep quality, cognitive function, and joint health with a strong safety profile.

3g per day

L-Tryptophan is an essential amino acid that serves as a precursor to serotonin and melatonin, neurotransmitters crucial for mood regulation and sleep quality. This supplement is commonly used to support emotional wellbeing, promote restful sleep, and maintain healthy circadian rhythms. It plays a vital role in protein synthesis and various metabolic processes throughout the body.

500-2000mg daily

GABA (gamma-aminobutyric acid) is a neurotransmitter that promotes relaxation and reduces nervous tension. At 750mg doses, it is commonly used to support stress relief and sleep quality. Bioavailability concerns exist regarding oral GABA crossing the blood-brain barrier effectively.

500-1000mg daily

Collagen Types I and III are structural proteins that form the foundation of skin, bones, tendons, and connective tissue. These peptides are bioavailable and support skin elasticity, joint health, and wound healing. Type I comprises approximately 90% of organic bone matrix whilst Type III provides tensile strength to skin and organs.

10-20g daily

Creatine hydrochloride is a form of creatine bound to hydrochloric acid, designed for enhanced solubility and absorption compared to standard creatine monohydrate. It supports ATP production in muscle cells, enhancing strength, power output, and muscle mass gains during resistance training. This form requires no loading phase and produces fewer gastrointestinal side effects.

1-2g daily

Beta alanine sustained release is a modified form of the amino acid beta alanine designed to deliver consistent levels over time, reducing the characteristic tingling sensation associated with standard beta alanine supplementation. It supports muscle carnosine synthesis, enhancing muscular endurance and buffering lactate accumulation during high-intensity exercise. This formulation is particularly beneficial for athletes engaged in repeated efforts lasting 1-10 minutes.

3-5 g daily in divided doses

Citrulline malate is a compound combining the amino acid L-citrulline with malic acid in a 2:1 ratio. It is primarily used to enhance athletic performance, reduce fatigue, and improve blood flow and endurance during exercise. The malic acid component may provide additional energy support during intense physical activity.

6-8 grams per day

Betaine anhydrous, also known as trimethylglycine (TMG), is a naturally occurring amino acid derivative that supports methylation and homocysteine metabolism. It plays a role in cellular function, cardiovascular health, and athletic performance through its involvement in critical biochemical pathways.

1,000-2,500 mg daily

L-Carnitine L-Tartrate is a form of carnitine bonded with tartaric acid, primarily used to support energy metabolism and athletic performance. It facilitates the transport of fatty acids into mitochondria for energy production and may enhance recovery from intense exercise.

2-3 grams per day

HMB (β-hydroxy β-methylbutyrate) calcium is a metabolite of the amino acid leucine that supports muscle protein synthesis and recovery. It is commonly used by athletes and those engaging in resistance training to help preserve lean muscle mass and reduce exercise-induced muscle breakdown.

2-3 grams daily

Nitric oxide precursors, primarily L-arginine and L-citrulline, are amino acids that enhance the production of nitric oxide in the body, a critical signalling molecule for vascular function. These compounds improve blood flow, endothelial health, and oxygen delivery to tissues throughout the body.

5-10g daily

Taurine is a semi-essential amino acid synthesised in the body and found in animal proteins, playing crucial roles in cardiac function, neurological development, and antioxidant defence. It is particularly valued by athletes and those seeking cardiovascular and cognitive support.

1000-2000mg daily

NAC (N-acetylcysteine) is a stabilised form of the amino acid cysteine that acts as a powerful antioxidant and glutathione precursor. It supports respiratory health, immune function, and liver detoxification whilst helping to break down mucus. NAC is commonly used for both preventative wellness and acute respiratory support.

600-1200mg daily

Liposomal glutathione is an encapsulated form of the body's master antioxidant, designed to enhance absorption and bioavailability compared to standard oral supplements. It supports cellular detoxification, immune function, and oxidative stress reduction by protecting cells from free radical damage.

500–1,000 mg daily

Acetyl L-Carnitine (ALC) is a naturally occurring amino acid derivative that plays a crucial role in mitochondrial energy production and cellular function. It is particularly valued for supporting cognitive function, mental clarity, and physical energy metabolism. ALC crosses the blood-brain barrier effectively, making it especially beneficial for neurological support.

500-2000mg daily in divided doses

The most abundant amino acid in the body. Plays a critical role in gut health, immune function, and muscle recovery. Levels can be depleted during intense exercise or illness.

5-10g daily