Nootropics / Mushrooms

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Lion's Mane Mushroom — Evidence mixed but growing. A 12-week RCT in Japanese adults with mild cognitive impairment found significant cognitive improvement vs. placebo (benefits faded after stopping). More recent trials in healthy young adults show smaller, task-specific effects (e.g., faster Stroop performance, improved pegboard test) rather than global cognitive boosts. No clean headline % — outcomes reported as test scores, not percentages. Source: https://pubmed.ncbi.nlm.nih.gov/38004235/

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Cordyceps (militaris/sinensis) — A double-blind RCT in healthy older adults found 12 weeks of Cs-4 Cordyceps improved metabolic and ventilatory threshold during exercise (i.e., delayed the point of fatigue). Headline %: metabolic threshold (fatigue onset) improved 10.5%; ventilatory threshold improved 8.5% vs. no significant change in placebo. Source: https://pubmed.ncbi.nlm.nih.gov/20804368/

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Chaga Mushroom — Evidence here is mostly in vitro/preclinical (antioxidant, anti-inflammatory activity in lab and animal studies). Human clinical trials are lacking — worth using "traditionally used" language rather than efficacy claims. No headline % available — no human RCT data to cite; avoid a percentage claim for this one. Source: https://pubmed.ncbi.nlm.nih.gov/38813471/

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Bacopa Monnieri — A meta-analysis of 9 RCTs (518 subjects) found consistent improvement in speed of attention and cognitive processing with chronic (12+ week) dosing. No clean headline % — outcomes reported in milliseconds (choice reaction time, Trail B test), not percentages. Source: https://www.sciencedirect.com/science/article/abs/pii/S0378874113008027 (PMID 24252493)

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Guarana — A meta-analysis found a small but real effect on reaction time/response speed (not accuracy), independent of the caffeine question — mechanism still debated. No clean headline % — effect size reported as Hedge's g, not a percentage. Source: https://pubmed.ncbi.nlm.nih.gov/36678305/

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Matcha — Human RCTs show modest, inconsistent cognitive effects; strongest human data is for reduced stress and small memory/attention gains, not dramatic cognitive enhancement. No clean headline % — outcomes reported as cognitive test scores, not percentages. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9792400/ (critical review of human/animal studies)

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Adaptogens / Hormonal Support

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Ashwagandha — Strong evidence base. A 2024 meta-analysis of 15 RCTs (873 patients) found significant reductions in cortisol and anxiety scores (HAM-A) vs. placebo. Headline %: cortisol reduced by 27.9% vs. 7.9% for placebo; Perceived Stress Scale scores dropped 44% vs. 5.5% for placebo (Chandrasekhar et al., 2012 — the most-cited single trial; 300mg KSM-66 twice daily, 60 days). Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC12242034/ (meta-analysis); https://www.researchgate.net/publication/235729441 (original Chandrasekhar trial)

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Tongkat Ali (Eurycoma longifolia) — A systematic review/meta-analysis of clinical trials found Tongkat Ali significantly improves total serum testosterone in men, particularly those with lower baseline levels. Headline %: 90.8% of men reached normal testosterone levels after treatment (vs. 35.5% before); 71.7% became symptom-free on the Aging Males' Symptoms scale (vs. 10.5% before) — 1-month trial, 200mg standardized extract, men with late-onset hypogonadism. Source: https://pubmed.ncbi.nlm.nih.gov/21671978/

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Shilajit — A 90-day RCT in healthy men aged 45–55 found purified Shilajit (250 mg twice daily) significantly increased total testosterone, free testosterone, and DHEAS vs. placebo. Headline %: total testosterone up ~28%, free testosterone up ~20% vs. placebo. Source: https://pubmed.ncbi.nlm.nih.gov/26395129/

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Maca Root — A systematic review of RCTs found maca improves sexual desire/function in some trials (particularly a 12-week dose-dependent effect on libido), though effects are inconsistent across studies and don't appear tied to testosterone changes. No clean headline % — outcomes reported as questionnaire scores (IIEF-5, Hamilton scales), not percentages. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928177/ (PMID 20691074)

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Greens / Superfoods

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Moringa Leaf — A randomised crossover trial found a single 500 mg dose of moringa leaf extract significantly raised plasma antioxidant capacity within 30 minutes while lowering the oxidative-stress marker MDA. No clean headline % — outcomes reported via assay values (FRAP, TEAC), not a plain percentage change. Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC12912182/

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Spirulina — A meta-analysis of controlled clinical trials found spirulina supplementation modestly increases total antioxidant capacity and SOD activity. No clean headline % — meta-analysis reports a "marginal significant" effect without a plain percentage. Source: https://pubmed.ncbi.nlm.nih.gov/34235823/

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Chlorella (Cracked Cell Wall) — Broken/cracked cell wall processing matters: intact chlorella is poorly digested. A double-blind RCT found chlorella supplementation reduced detoxification markers of carcinogenic compounds in humans; other trials show reduced blood/hair mercury with regular intake. No clean human-trial % — the widely-quoted "60% less lead absorption" figure is from an animal (rat) study, not a human trial; avoid using it as a human-facing claim. Source: https://pubmed.ncbi.nlm.nih.gov/25590673/

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Wheatgrass — A randomised double-blind placebo-controlled trial in ulcerative colitis patients found wheatgrass juice significantly reduced disease activity and rectal bleeding vs. placebo. No clean headline % — outcomes reported via a disease activity index score (p=0.031) and symptom severity, not percentages. Source: (search "Ben-Arye wheat grass ulcerative colitis Scand J Gastroenterol 2002") — PMID 12030325

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Baobab — An RCT in healthy adults found baobab fruit extract significantly reduced the post-meal (postprandial) blood glucose spike compared to control. No clean headline % — outcomes reported as blood glucose (mmol/L) at timepoints, not a percentage reduction. Source: https://pubmed.ncbi.nlm.nih.gov/35057579/

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Acai Berry — Human pharmacokinetic/crossover trials confirm acai's anthocyanins are absorbed and measurably raise plasma antioxidant capacity; a pilot study in overweight adults showed improved lipid and antioxidant markers after daily acai pulp. No clean headline % — plasma antioxidant capacity rose "up to 3-fold" in one pharmacokinetic study (a multiplier, not a %); the metabolic pilot study reported changes in specific biomarkers, not a summary percentage. Source: https://pubmed.ncbi.nlm.nih.gov/18693743/

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Performance / Recovery

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Beetroot (Nitrate) — Well-established. A meta-analysis of 113 studies (2,013 participants) found dietary nitrate supplementation reduces resting systolic and diastolic blood pressure and improves flow-mediated dilation (vascular function). Headline %: time-to-exhaustion improved by ~16%; tolerance of high-intensity exercise improved by ~25% vs. placebo (pooled clinical evidence); note individual time-trial studies are more modest (often 1–3%), so pick the framing that matches the claim you're making. Source: https://www.sciencedirect.com/science/article/abs/pii/S0891584923011401; https://cdn.clinicaltrials.gov/large-docs/02/NCT03015402/Prot_SAP_000.pdf (time-to-exhaustion/tolerance figures)

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Creatine Monohydrate — The single most well-evidenced ingredient on your list. Multiple meta-analyses confirm significant improvements in strength, power, and lean mass with resistance training, across trained and untrained populations. Headline %: strength gains averaged 20% with creatine + resistance training vs. 12% for resistance training alone — an 8-percentage-point edge, from a review of 22 studies. Individual studies range more widely (bench press 1RM gains of 3–45% depending on protocol). Source: https://pubmed.ncbi.nlm.nih.gov/14636102/ (Rawson & Volek review); https://www.mdpi.com/2072-6643/17/17/2748 (recent meta-analysis)

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Ginger Root — A systematic review of RCTs found ginger reduces pain and inflammation in delayed-onset muscle soreness (DOMS), osteoarthritis, and dysmenorrhea, performing comparably to some NSAIDs in head-to-head trials. No clean headline % — outcomes reported via pain scales, not percentages. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7754412/

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Turmeric / Curcumin + Black Pepper (Piperine) — A landmark human bioavailability trial found that just 20 mg of piperine increased curcumin's bioavailability by up to 2,000% — the scientific basis for pairing the two. Headline %: bioavailability increased by up to 2,000% — this is the single strongest, most quotable percentage stat across your whole ingredient list. Source: https://pubmed.ncbi.nlm.nih.gov/36720711/ (comprehensive review of curcumin-piperine co-supplementation trials)

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Montmorency Cherry Extract — An RCT found Montmorency cherry concentrate significantly blunted post-exercise inflammation (IL-6, CRP) and preserved muscle strength (MVIC) over 72 hours of recovery vs. placebo. Headline %: 13% faster half-marathon finish times; inflammatory markers 47% lower; pre-run muscle soreness 34% lower vs. placebo (across two separate tart cherry RCTs — cite the specific trial matching your claim). Source: https://pubmed.ncbi.nlm.nih.gov/25794236/ (inflammation/strength trial); https://pubmed.ncbi.nlm.nih.gov/27231439/ (half-marathon/soreness trial)

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Protein Sources

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Pea Protein Isolate — A 12-week double-blind RCT (161 men) found pea protein produced comparable muscle thickness and strength gains to whey protein during resistance training, both outperforming placebo. Headline %: muscle thickness gains of +20.2% vs. +15.6% for whey and +8.6% for placebo over 12 weeks (in the weakest starting participants — a subgroup finding, so frame it that way). Source: https://pubmed.ncbi.nlm.nih.gov/25628520/

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Brown Rice Protein — An 8-week RCT in resistance-trained men found rice protein isolate (48 g/day) produced body composition, strength, and power gains not significantly different from whey protein isolate. No clean headline % — outcomes reported as "not significantly different from whey," not a standalone percentage gain. Source: referenced via https://www.researchgate.net/publication/269337118 (Joy et al., J Int Soc Sports Nutr 2013)

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Hemp Protein — Less standalone clinical trial data than pea/rice; hemp's amino acid profile is lower in lysine, so it's typically studied and used in blends (hemp + pea/rice) for a complete profile. No headline % available — no dedicated human RCT to cite; avoid a percentage claim for this one on its own. Source: https://www.researchgate.net/figure/Essential-amino-acids-profile-of-a-complete-protein-in-comparison-to-whey-protein-isolate_tbl1_239941649

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L-Leucine — Mixed picture depending on context. In older/immobilised adults, leucine alone did not preserve muscle mass or protein synthesis during disuse. But in active older adults doing moderate training, 12 weeks of leucine-rich supplementation reduced exercise-induced strength loss and muscle fatigue. No clean headline % — outcomes reported via strength-loss and biomarker comparisons (p-values), not percentages. Source: https://pubmed.ncbi.nlm.nih.gov/28879028/ (positive trial); https://pmc.ncbi.nlm.nih.gov/articles/PMC13084588/ (null trial, for balance)