Every ingredient chosen for a reason. Every dose matched to the clinical literature. Every form selected for maximum bioavailability.
Phase 01
Why this form: Caffeine from Guarana releases slower than anhydrous caffeine — the natural matrix of the plant moderates absorption, producing sustained alertness without the sharp spike and crash of synthetic caffeine.
What the science shows
200 mg caffeine is the threshold dose for EFSA-authorized claims on alertness and concentration. Studies show improved reaction time, sustained attention, and reduced perceived effort at exercise. Guarana extract specifically has been shown to improve memory and mood scores versus matched synthetic caffeine doses.
Clinical references
EFSA-authorized claims
"Caffeine contributes to increased alertness and concentration. (Min. 75 mg — our dose is 2.6× the minimum.)"
Why this form: Pure L-Theanine (not DL-Theanine) — the bioactive isomer found in green tea, associated with alpha-wave brain activity and relaxation without sedation.
What the science shows
The 100 mg L-Theanine + 200 mg caffeine combination (our exact ratio) is the most studied cognitive performance pairing in nutritional neuroscience. Studies consistently show improved attention-switching accuracy, reduced susceptibility to distraction, and faster reaction time versus caffeine alone — what researchers call "alert calmness."
Clinical references
Why this form: 3% Rosavins is the standardized extract used in clinical trials. Generic Rhodiola uses 1% or unstandardized extracts. SHR-5 is the specific extract studied in randomized controlled trials.
What the science shows
RCTs on SHR-5 at 150–200 mg show significant reduction in stress-related mental fatigue, improved cognitive performance under stress, and measurable reduction in burnout markers after 28 days. The Olsson 2009 trial (60 subjects, randomized double-blind) showed statistically significant improvement in fatigue, concentration, and stress response.
Why this form: Magnesium citrate has ~30% bioavailability — significantly higher than magnesium oxide (4%). Most supplements use oxide because it's cheap. We use citrate because it works.
What the science shows
Magnesium is a cofactor in over 300 enzymatic reactions. Clinical research shows magnesium supplementation reduces fatigue, supports muscle function, and improves sleep quality. Subclinical deficiency is estimated at 50–80% of the general population on Western diets.
Clinical references
EFSA-authorized claims
"Magnesium contributes to a reduction of tiredness and fatigue."
"Magnesium contributes to normal muscle function."
"Magnesium contributes to normal psychological function."
Why this form: Methylated forms (Methylcobalamin, Methylfolate, P5P) are the bioactive forms the body uses directly. Non-methylated forms require conversion — a step impaired in ~40% of the population due to MTHFR gene variants.
What the science shows
Methylated B-vitamins directly support energy-yielding metabolism, neurotransmitter synthesis, and reduction of fatigue. Methylated B12 achieves higher serum levels and longer retention vs. cyanocobalamin. In populations with MTHFR variants, non-methylated forms are clinically ineffective.
Clinical references
EFSA-authorized claims
"B vitamins (B2, B3, B6, B12) contribute to normal energy-yielding metabolism."
"B12 contributes to the reduction of tiredness and fatigue."
"B6 contributes to normal psychological function."
Why this form: D3 raises serum 25-hydroxyvitamin D levels ~87% more effectively than D2. Most vegan brands use D2 because vegan D3 is more expensive. We source from lichen — same efficacy, no compromise.
What the science shows
D3 at 1000 IU daily is associated with improvement in immune function, bone metabolism, and muscle function. Studies estimate 40–50% of Europeans are deficient in Vitamin D.
Clinical references
EFSA-authorized claims
"Vitamin D contributes to the normal function of the immune system."
"Vitamin D contributes to the maintenance of normal muscle function."
Why this form: MK-7 has a half-life of 72 hours versus MK-4's 1–2 hours — the only form that maintains consistent serum levels with once-daily dosing. MK-7 is used in all major clinical trials.
What the science shows
K2 MK-7 activates osteocalcin (bone mineralization) and Matrix Gla Protein (arterial calcification prevention). Critically — it directs calcium from Vitamin D3 into bones rather than soft tissue. D3 without K2 is an incomplete protocol.
Why this form: Zinc bisglycinate (chelated) has significantly higher bioavailability than zinc oxide (used in most multivitamins). The glycine chelation protects through the digestive tract and improves mucosal uptake.
What the science shows
Bisglycinate form shows 43% greater absorption vs. zinc gluconate in head-to-head bioavailability studies. Zinc is essential for immune function, testosterone metabolism, and cognitive performance. Athletes are at elevated risk of depletion through sweat loss.
Clinical references
EFSA-authorized claims
"Zinc contributes to the normal function of the immune system."
"Zinc contributes to normal cognitive function."
"Zinc contributes to the maintenance of normal testosterone levels in the blood."
What the science shows
500 mg taurine is associated with improved aerobic performance, reduced oxidative stress markers during exercise, and cellular hydration. Taurine acts as an osmolyte — regulating fluid balance within muscle cells.
Phase 04
Why this form: Free-form EAAs (all 9 essential amino acids) reach peak plasma concentration faster than protein-bound sources. They require no digestion — absorbed directly. BCAAs alone are inferior because MPS requires all 9 simultaneously.
What the science shows
Børsheim 2002 showed 6g mixed EAAs increased net MPS by over 250% above pre-exercise baseline post-workout. Wolfe 2017 (systematic review) confirmed BCAAs alone cannot sustain MPS — the full complement of EAAs is required.
Why this form: Creatine monohydrate is the most studied form — over 1,000 peer-reviewed publications. Alternative forms (Kre-Alkalyn, HCl, buffered) have not demonstrated superior efficacy in head-to-head trials.
What the science shows
Meta-analyses consistently show 5g daily creatine monohydrate increases maximal strength by 5–15%, improves high-intensity exercise capacity, and supports lean mass gains.
Clinical references
EFSA-authorized claims
"Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. (Min. 3g — our dose is 5g.)"
Why this form: Calcium HMB is the form used in clinical research. 1.5g is the standard dose from the literature — lower doses show attenuated effects.
What the science shows
HMB is a metabolite of leucine that inhibits the ubiquitin-proteasome pathway — the primary mechanism of exercise-induced muscle protein breakdown. 40+ studies show it reduces muscle damage markers, decreases DOMS, and preserves lean mass during high training load or caloric deficit.
What the science shows
Tart cherry is one of the highest natural sources of anthocyanins. Connolly 2006 demonstrated reduced strength loss and pain following eccentric exercise. Howatson 2010 (marathon runners) showed lower inflammatory markers and faster strength recovery. Bell 2016 showed reduced soreness and faster recovery of maximal voluntary contraction.
What the science shows
Intense exercise significantly depletes plasma glutamine — the primary fuel for immune cells and intestinal enterocytes. Post-workout glutamine supports gut barrier integrity, immune function, and glycogen resynthesis when co-ingested with carbohydrates.
Why this form: AstraGin® (NuLiv Science) is a patented Astragalus + Panax notoginseng complex. It upregulates nutrient transport proteins in the intestinal wall, increasing absorption of amino acids, creatine, and co-ingested nutrients.
What the science shows
AstraGin studies show +45% citrulline absorption, +66.7% arginine absorption, and increased creatine uptake in muscle cells. In a complex recovery formula with EAA, creatine, HMB, and glutamine — improved absorption of every co-ingested ingredient is a compounding benefit.
Why this form: Bisglycinate crosses the blood-brain barrier more effectively than other forms — relevant for post-training nervous system recovery and sleep quality.
What the science shows
Athletes lose magnesium through sweat at 10–15% above sedentary baseline. Nielsen & Lukaski 2006 showed magnesium improved exercise performance and reduced physiological stress markers. Post-workout magnesium supports muscle relaxation and sleep onset.
Clinical references
EFSA-authorized claims
"Magnesium contributes to normal muscle function."
"Magnesium contributes to a reduction of tiredness and fatigue."
What the science shows
In Recovery, L-Theanine supports post-training nervous system downregulation. Intense training activates the sympathetic nervous system. L-Theanine increases alpha-wave activity, promoting the transition to parasympathetic dominance — prerequisite for quality sleep and effective overnight recovery.
Ingredient
Lifecode form
Common cheap form
Difference
Magnesium
Citrate / Bisglycinate
Oxide
~7× higher absorption
Zinc
Bisglycinate
Oxide
43% higher vs gluconate
B12
Methylcobalamin
Cyanocobalamin
Active in MTHFR variants
B9
Methylfolate
Folic Acid
Active in 40% of population
Vitamin D
D3 (Cholecalciferol)
D2 (Ergocalciferol)
87% more effective
K2
MK-7 (72h half-life)
MK-4 (1-2h half-life)
Once-daily efficacy
Caffeine
Natural Guarana
Anhydrous synthetic
Sustained release profile
Protein
Free-form EAAs
BCAA-only blend
Complete MPS activation
Legal disclosure
All statements on this page are based on peer-reviewed clinical research on individual ingredients at doses comparable to those used in Lifecode Nutrition products. Research citations refer to studies on individual ingredients — not on the finished Lifecode Nutrition product. Individual results may vary.
Lifecode Nutrition products are food supplements and are not intended to diagnose, treat, cure, or prevent any disease. Health claims comply with EU Regulation (EC) No 1924/2006, US FDA guidelines, Health Canada NNHPD, and FSANZ Standard 1.2.7. Consult a qualified healthcare professional before use.