Index

Ingredient monographs

One file per molecule or extract. Outcomes are graded separately. Study dose is the band we use on formula coverage bars.

1. Caffeine

   The most replicated stimulant in human trials. Alertness is real. Fat loss from caffeine alone is small.

   Study dose · 40–300 mg, often 3 mg/kg for performance

2. L-theanine

   The reason matcha feels different from an espresso. Evidence is strongest when it is paired with caffeine, at 100–200 mg.

   Study dose · 100–200 mg, usually with 40–150 mg caffeine

3. EGCG

   The headline catechin in green tea. Weight-loss trials used concentrated extracts, not a cup of matcha.

   Study dose · 300–800 mg EGCG/day in extract trials

4. Forskolin

   A lab tool that raises cAMP. Human fat-loss evidence is thin, and most bottles never state milligrams.

   Study dose · 250 mg of 10% forskolin, twice daily (500 mg extract/day)

5. Glucomannan

   One of the few weight-related fibres with an authorised EU health claim — at 3 grams a day, with meals, in a calorie deficit.

   Study dose · ~3 g/day, divided, with plenty of water

6. Shilajit

   A standardised extract has a couple of human trials. Raw tar from the internet does not inherit those trials.

   Study dose · Often 200–250 mg twice daily of purified extract

7. Niacin

   A real NAD precursor you can buy for coins. Longevity claims usually belong to NR and NMN, which are not the same salt.

   Study dose · Deficiency: tens of mg. Pharmacologic niacin: 500–2,000 mg nicotinic acid. NAD-booster trials more often use 300–1,000 mg NR.

8. Synephrine

   A relative of ephedrine with milder data and a worse reputation when stacked with caffeine.

   Study dose · 10–50 mg p-synephrine