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Description :

Creatine increases ATP stores, the energy molecule in cells, thus improving cognitive and physical performance. It is particularly beneficial for memory and reducing mental fatigue.

Main mechanisms of action:

1. Increased cellular energy: By promoting the formation of phosphocreatine, creatine supports the production of ATP.
2. Cognitive support: Improved energy availability can strengthen memory and brain function.

Scientific references:

• [1] Rae, C. et al. (2003). Proceedings of the Nutrition Society
• [2] Roschel, H. et al. (2021). Journal of the International Society of Sports Nutrition

Description :

Lemon contains limonoids and vitamin C, which stimulate bile production and promote smoother digestion. Its antioxidant properties also protect the digestive system.

Main mechanisms of action:

1. Stimulation of digestion: The active components promote the secretion of bile and facilitate the breakdown of food.
2. Antioxidant protection: Limonoids and vitamin C help fight oxidative stress.

Scientific references:

• [1] González-Molina, E. et al. (2010). Journal of Agricultural and Food Chemistry
• [2] Lv, X. et al. (2015). Food Chemistry

Description :

Acacia fiber acts as a prebiotic, nourishing good gut bacteria and contributing to harmonious digestion. It also regulates intestinal transit, contributing to digestive comfort.

Main mechanisms of action:

1. Prebiotic effect: Promotes the growth of beneficial bacteria in the intestine.
2. Transit regulation: Soluble fibers help normalize intestinal function.

Scientific references:

• [1] Slavin, J. L. (2013). Advances in Nutrition
• [2] Cherbut, C. et al. (2003). British Journal of Nutrition

Description :

Taurine supports muscle and heart function by regulating intracellular calcium and protecting against oxidative stress. It is also involved in energy production, promoting vitality and recovery.

Main mechanisms of action:

1. Regulation of muscle function: Stabilizes calcium levels, necessary for muscle contraction.
2. Antioxidant effect: Protects cells from oxidative stress, contributing to better recovery.

Scientific references:

• [1] Schaffer, S. et al. (2010). Amino Acids
• [2] Waldron, M. et al. (2018). European Journal of Applied Physiology

Description :

Glycine is an amino acid that promotes tissue repair and relaxation. By acting on calming neurotransmitters, it contributes to better quality sleep.

Main mechanisms of action:

1. Support for protein synthesis: Helps repair and build tissues.
2. Relaxation and sleep: Modulates neuronal activity to promote sleep onset and improve sleep quality.

Scientific references:

• [1] Bannai, M. et al. (2012). Neuropsychopharmacology
• [2] Wang, W. et al. (2013). Amino Acids

Description :

NAC increases levels of glutathione, a major antioxidant that protects cells from oxidative stress and thus supports the immune system.

Main mechanisms of action:

1. Glutathione production: NAC is an essential precursor to glutathione, an antioxidant shield.
2. Immune support: By reducing oxidative stress, it helps immune cells function better.

Scientific references:

• [1] Sadowska, A.M. (2007). Pharmacological Reports
• [2] Dean, O. et al. (2011). CNS Drugs

Description :

Magnesium bisglycinate helps reduce stress and supports muscle relaxation thanks to its high bioavailability. It also contributes to better recovery after exercise.

Main mechanisms of action:

1. Neurotransmitter regulation: Maintains the balance of neurotransmitters involved in stress management.
2. Muscle relaxation: Contributes to muscle function and recovery.

Scientific references:

• [1] Boyle, NB et al. (2017). PLoS One
• [2] Nielsen, F. H. (2010). Magnesium Research

Description :

Vitamin C strengthens the immune system by stimulating the production of white blood cells and acts as an antioxidant against free radicals, thus supporting vitality and energy.

Main mechanisms of action:

1. Immune support: Increases the production of defense cells (white blood cells).
2. Antioxidant effect: Protects cells from oxidative damage.

Scientific references:

• [1] Carr, AC et al. (2017). Nutrients
• [2] Hemilä, H. et al. (2013). Cochrane Database of Systematic Reviews

Description :

Blueberry polyphenols support memory and concentration by increasing cerebral blood flow and protecting neurons from oxidative stress.

Main mechanisms of action:

1. Improved microcirculation: Promotes the supply of oxygen and nutrients to the brain.
2. Neuroprotection: Antioxidants fight free radicals, thus preserving neuronal integrity.

Scientific references:

• [1] Krikorian, R. et al. (2010). Journal of Agricultural and Food Chemistry
• [2] Miller, MG et al. (2018). European Journal of Nutrition

Description:

Ashwagandha is an adaptogenic herb that helps manage stress by regulating cortisol and supporting energy and endurance through its effect on the thyroid and energy stores.

Main mechanisms of action:

1. Cortisol Reduction: Reduces the stress hormone and promotes relaxation.
2. Improved endurance: Supports thyroid function and energy production.

Scientific references:

• [1] Chandrasekhar, K. et al. (2012). Indian Journal of Psychological Medicine
• [2] Wankhede, S. et al. (2015). Journal of the International Society of Sports Nutrition

Description:

Rhodiola enhances concentration and resistance to mental and physical stress, particularly by optimizing energy use at the cellular level.

Main mechanisms of action:

1. Adaptogenic effect: Helps the body adapt to stress and fatigue.
2. Energy Support: Can improve ATP production and availability.

Scientific references:

• [1] Darbinyan, V. et al. (2007). Nordic Journal of Psychiatry
• [2] Ishaque, S. et al. (2012). BMC Complementary and Alternative Medicine

Description:

Centella asiatica stimulates the creation of new neurons and increases memory by increasing levels of acetylcholine, a neurotransmitter essential for proper cognitive functioning.

Main mechanisms of action:

1. Neurogenesis: Promotes the regeneration and growth of neurons.
2. Improved cognitive functions: Supports nerve transmission linked to acetylcholine.

Scientific references:

• [1] Soumyanath, A. et al. (2012). Phytotherapy Research
• [2] Puttarak, P. et al. (2017). Journal of Ethnopharmacology

Description :

Ginger stimulates the production of digestive enzymes and has anti-inflammatory properties, which promotes good digestion and strengthens the immune system.

Main mechanisms of action:

1. Enzyme Stimulation: Improves the breakdown and absorption of nutrients.
2. Anti-inflammatory action: Helps protect the body from infections and inflammation.

Scientific references:

• [1] Mashhadi, NS et al. (2013). International Journal of Preventive Medicine
• [2] Grzanna, R. et al. (2005). Journal of Medicinal Food

Description :

Rosemary is rich in rosmarinic acid, a natural antioxidant that protects the brain against oxidative stress and supports memory and concentration.

Main mechanisms of action:

1. Neuroprotection: Rosmarinic acid fights free radicals that are harmful to brain cells.
2. Cognitive Enhancement: May promote information retention and alertness.

Scientific references:

• [1] Pengelly, A. et al. (2012). Journal of Medicinal Food
• [2] Moss, M. et al. (2003). International Journal of Neuroscience

Description :

Hericium erinaceus, also known as “Lion’s Mane,” stimulates the production of neuronal growth factors, thus supporting memory and concentration.

Main mechanisms of action:

1. Neuronal growth factors: Promotes the survival and differentiation of neurons.
2. Neuroprotective effect: Protects nerve cells from oxidative stress.

Scientific references:

• [1] Mori, K. et al. (2009). Biomedical Research
• [2] Lai, PL et al. (2013). Journal of Traditional and Complementary Medicine

Description :

Cordyceps supports endurance by increasing ATP production and the efficiency of oxygen use by cells, thereby improving physical performance.

Main mechanisms of action:

1. ATP Production: Improves cellular energy availability.
2. Effect on oxygenation: Optimizes the use of oxygen, delaying fatigue.

Scientific references:

• [1] Hirsch, KR et al. (2017). Journal of Dietary Supplements
• [2] Chen, S. et al. (2010). Phytotherapy Research

Description :

Reishi (Ganoderma lucidum) strengthens the immune system by modulating the activity of defense cells and acts as an adaptogen to reduce the effects of stress.

Main mechanisms of action:

1. Immune modulation: Stimulates or regulates the activity of immune cells according to the body's needs.
2. Adaptogen: Helps the body better cope with physical and mental stressors.

Scientific references:

• [1] Zhou, L. et al. (2012). Journal of Ethnopharmacology
• [2] Sanodiya, BS et al. (2009). Current Science

Description :

Citicoline increases acetylcholine levels and supports healthy brain cell membranes, resulting in increased memory and concentration.

Main mechanisms of action:

1. Neurotransmitter production: Stimulates the synthesis of acetylcholine, crucial for cognition.
2. Neuronal Membrane Health: Helps maintain the integrity of brain cells.

Scientific references:

• [1] Silveri, MM et al. (2008). Psychopharmacology
• [2] Secades, JJ (2011). Methods and Findings in Experimental and Clinical Pharmacology

Description :

Coenzyme Q10 is essential for the production of ATP and acts as an antioxidant to protect cells, contributing to daily energy and better recovery.

Main mechanisms of action:

1. Energy production (ATP): Participates in the mitochondrial respiratory chain.
2. Cell protection: Neutralizes free radicals and limits oxidative stress.

Scientific references:

• [1] Littarru, GP et al. (2007). BioFactors
• [2] Garrido-Maraver, J. et al. (2014). Frontiers in Bioscience

Description :

Phycocyanin is an antioxidant pigment found in spirulina, which strengthens the immune system and supports energy by reducing inflammation and oxidative stress.

Main mechanisms of action:

1. Antioxidant effect: Protects cells against free radicals and oxidative damage.
2. Anti-inflammatory action: Participates in the regulation of the immune response.

Scientific references:

• [1] Romay, C. et al. (2003). Inflammation Research
• [2] Benedetti, S. et al. (2004). Biochemical Pharmacology

Description :

Highly bioavailable zinc bisglycinate supports immune function and accelerates tissue repair, promoting cellular recovery and protection.

Main mechanisms of action:

1. Immune Support: Regulates the activity of many enzymes and defense cells.
2. Tissue repair: Plays a key role in protein synthesis and wound healing.

Scientific references:

• [1] Prasad, A.S. (2008). Molecular Medicine
• [2] Wessels, I. et al. (2017). Nutrients

Description :

Vitamin E is a powerful antioxidant that protects cell membranes from damage caused by free radicals. It thus helps maintain cell integrity, promoting both vitality and a healthy immune system.

Main mechanisms of action:

1. Antioxidant action: Effectively neutralizes free radicals, preserving cell function and structure.
2. Immune support: By protecting immune cells, it helps maintain strong defenses against external attacks.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine

Description :

Also known as folic acid, vitamin B9 is essential for DNA synthesis and cell renewal. It also participates in the formation of red blood cells, thus playing an indirect role in oxygen transport and supporting the immune system.

Main mechanisms of action:

1. DNA synthesis: Essential for the production and division of the body's cells, including immune cells.
2. Formation of red blood cells: Contributes to tissue oxygenation and energy maintenance.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine

Description :

Vitamin B6 (pyridoxine) is necessary for the production of neurotransmitters and hemoglobin. It helps regulate mood, immune response, and energy metabolism, thus supporting overall vitality.

Main mechanisms of action:

1. Neurotransmitter synthesis: Participates in the production of serotonin, dopamine and GABA, influencing energy and mental well-being.
2. Formation of hemoglobin: Promotes the transport of oxygen in the body, contributing to resistance to fatigue.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine

Category: Energy, immunity

Description :

Riboflavin (B2) is a key cofactor in many metabolic reactions, including those related to energy production. It also participates in the regeneration of glutathione, an antioxidant important for immune function.

Main mechanisms of action:

1. Metabolic cofactor: Supports the processes of transforming nutrients into energy (ATP).
2. Antioxidant Support: Contributes to the maintenance of glutathione levels, thus protecting cells from oxidative stress.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine

Description :

Commonly referred to as the “sunshine vitamin,” vitamin D is involved in the absorption of calcium and phosphorus, which supports bone health. It also plays a major role in modulating the immune system and overall balance in the body.

Main mechanisms of action:

1. Immune regulation: Improves the effectiveness of natural defenses and resistance to infections.
2. Bone health: Promotes the absorption and fixation of calcium in bones, preventing fragility.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine

Description :

Vitamin B12 (cobalamin) is crucial for the formation of red blood cells and the maintenance of the nervous system. Adequate intake results in better tissue oxygenation, optimal energy levels, and effective support for the immune system.

Main mechanisms of action:

1. Red blood cell formation: Helps prevent anemia and improves oxygen transport in the body.
2. Protection of the nervous system: Contributes to the synthesis of myelin, the protective sheath of neurons.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine

Description :

Known as thiamine, vitamin B1 is essential for converting carbohydrates into energy. It also contributes to the proper functioning of the nervous system, making it essential for supporting vitality and resistance to stress.

Main mechanisms of action:

1. Energy production: Involved in the breakdown of sugars to provide ATP, cellular fuel.
2. Neurological support: Participates in the transmission of nerve impulses and the protection of neurons.

Scientific references:

• [1] Kennedy, D.O. (2016). Nutrients
• [2] Holick, M.F. (2007). The New England Journal of Medicine