L-Tryptophan

Every serious training block runs on sleep you don't always get. Tryptophan is the building block your body uses to make serotonin, and from there, melatonin - the raw material for the recovery that happens while you're not thinking about it at all. A systematic review of tryptophan supplementation trials found real, measurable improvements in sleep quality, which is exactly why it anchors our Recovery range.

In the studies: The impact of tryptophan supplementation on sleep quality

Magnesium

The one mineral quietly running half your recovery without ever getting the credit. Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue. Beyond the authorised claim, trial evidence specifically in older adults has found magnesium supplementation measurably reduces the time it takes to fall asleep - useful on the nights your legs are still buzzing from the session.

In the studies: Oral magnesium for insomnia in older adults

Ashwagandha (KSM-66®)

Stress doesn't clock off just because you've had a hard training day. A well-researched ashwagandha extract, backed by human clinical trials. A placebo-controlled trial of this specific extract found real reductions in self-reported stress and in serum cortisol - around a 28% drop over 60 days.

In the studies: High-concentration ashwagandha extract, stress & anxiety · NIH fact sheet

Creatine Monohydrate

Creatine has one of the strongest evidence bases of anything on this page. It carries a specific, EFSA-authorised health claim: it increases physical performance in successive bursts of short-term, high-intensity exercise, and - the one that matters most here - it enhances the effect of resistance training on muscle strength specifically in adults over 55, at a minimum of 3g a day. Recent research continues to confirm the effect in exactly this age group.

In the studies: EFSA - creatine, resistance training & muscle strength · Creatine & muscular strength in the aged (2025)

Vitamin D3 & K2

The vitamin most of us are quietly running low on, especially once the clocks go back and training moves indoors. Vitamin D contributes to the maintenance of normal muscle function and to normal blood calcium levels - genuinely useful given how common low vitamin D status is in the UK, especially through autumn and winter. K2 is included alongside it for its role in normal blood clotting and the maintenance of normal bones, so the calcium you're building goes where it's actually needed.

Zinc

Unglamorous, but doing real work behind the scenes. Zinc contributes to normal protein synthesis and normal macronutrient metabolism - a direct, straightforward fit for a muscle-maintenance story.

Collagen

This is the ingredient the name's actually about. Collagen is the structural protein your cartilage is largely built from, and - like most things that take a hit from years of training - it doesn't rebuild itself as easily as it used to. A 2025 randomized, placebo-controlled trial in adults with knee osteoarthritis found real reductions in pain and measurable improvements in physical function after six months of daily collagen peptide supplementation.

In the studies: Low-molecular-weight collagen peptides in knee osteoarthritis - RCT (2025)

Vitamin C

Cartilage doesn't rebuild itself out of nowhere, and neither does the collagen above without help. Vitamin C contributes to normal collagen formation for the normal function of cartilage - a specific, well-matched role, which is why it's paired with collagen in our formula rather than standing alone.

Curcumin (Turmeric extract)

The kitchen-cupboard spice that's become a genuinely active area of clinical research. Multiple randomized, placebo-controlled trials in people with knee osteoarthritis have measured real outcomes against placebo - including recent trials published in 2024 and 2025.

In the studies: Low-dose turmeric extract in knee osteoarthritis (2024) · Curcumin therapy for knee osteoarthritis - meta-analysis

Green Lipped Mussel

A traditional New Zealand remedy that's become one of the most recognised names in joint support, and an increasingly active area of clinical research. A 2026 randomized, placebo-controlled trial in adults with knee osteoarthritis found measurable improvements in pain and physical function after 12 weeks of supplementation.

In the studies: Green-lipped mussel powder in knee osteoarthritis (2026)

Omega-3 (EPA/DHA)

Best known for heart, brain and vision - but the story doesn't stop there for anyone training hard enough to feel it the next day. Alongside its authorised claims for heart, brain and vision health, recent meta-analyses have looked specifically at omega-3 and exercise-related inflammation and recovery in active people.

In the studies: Omega-3, inflammation & recovery in sports - meta-analysis (2025)

Glucosamine & Chondroitin

The names every gym-goer of a certain age already knows - two of the most established, most widely used joint-support ingredients on the market, with a history stretching back decades in sports and recovery routines. We include this classic pairing for anyone already managing joint health as part of how they train. For the full research picture, see the summary below.

In the studies: NCCIH / NIH - Glucosamine and Chondroitin for Osteoarthritis

Iron

Run low on this and everything feels harder than it should - the pace that used to feel easy suddenly isn't. Iron contributes to the reduction of tiredness and fatigue, and to normal energy-yielding metabolism - genuinely relevant given the well-documented risk of iron deficiency in endurance athletes, particularly as training load and age both increase.

B-Vitamins

The unglamorous engine room of everyday energy. The B-vitamin group contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue, with B12 supporting normal red blood cell formation and folate supporting normal blood formation - plain, confident, well-established territory.

CoQ10

A compound the body makes naturally and uses throughout energy metabolism, present in every cell - it’s part of the process your mitochondria use to turn food into usable energy. Natural production is understood to decline with age, which is part of why it’s become a familiar addition to energy-support formulas aimed at this stage of life. Here, it’s paired with Vitamin B1, which plays its own separate role in that same energy pathway.