Every input, mapped to a system.
Each entry documents one ingredient's role in the operating system, its evidence stage, its intended outcome, and the personal dose currently used. Entries do not attempt to promise a benefit — only to describe what is known and what is not.
Brain Performance
Creatine
Phosphocreatine buffering for high-turnover ATP demand in muscle and brain.
Citicoline
Choline and cytidine donor for phospholipid synthesis and acetylcholine availability.
Lion's Mane
Investigated for effects on neurotrophic factor signalling.
L-Theanine
Modulation of alpha-wave activity and perceived stress.
Omega-3
Structural component of cell membranes; substrate for resolving mediators.
Magnesium
Cofactor for hundreds of enzymatic reactions; involved in neuromuscular and sleep physiology.
Cellular Energy & Longevity
Creatine
Phosphocreatine buffering for high-turnover ATP demand in muscle and brain.
Omega-3
Structural component of cell membranes; substrate for resolving mediators.
NMN
Precursor investigated for NAD+ availability.
Calcium alpha-ketoglutarate
Alpha-ketoglutarate is a Krebs-cycle intermediate investigated in aging research.
Urolithin A
Investigated for effects on mitophagy and mitochondrial function.
Taurine
Osmoregulation, bile conjugation and mitochondrial function.
Reduced glutathione
Endogenous antioxidant; oral supplementation bioavailability is a subject of research.
Muscle, Protein & Physical Performance
Creatine
Phosphocreatine buffering for high-turnover ATP demand in muscle and brain.
Urolithin A
Investigated for effects on mitophagy and mitochondrial function.
Whey isolate
Rapidly absorbed complete protein with high leucine content.
L-Glutamine
Substrate for enterocytes and immune cells during high demand.
Magnesium
Cofactor for hundreds of enzymatic reactions; involved in neuromuscular and sleep physiology.
Structural Health
Collagen
Amino-acid substrate investigated for connective-tissue support when paired with vitamin C and loading.
Glycine
Collagen substrate; investigated for sleep quality parameters.
L-Lysine
Essential amino acid required for collagen cross-linking.
Sodium hyaluronate
Component of synovial fluid and extracellular matrix.
Vitamin C
Cofactor for collagen hydroxylation; antioxidant.
Glucosamine sulfate
Substrate investigated in joint tissue research.
Calcium
Skeletal mineralisation and neuromuscular function.
Recovery & Foundational Support
L-Theanine
Modulation of alpha-wave activity and perceived stress.
Omega-3
Structural component of cell membranes; substrate for resolving mediators.
Taurine
Osmoregulation, bile conjugation and mitochondrial function.
Reduced glutathione
Endogenous antioxidant; oral supplementation bioavailability is a subject of research.
Whey isolate
Rapidly absorbed complete protein with high leucine content.
Glycine
Collagen substrate; investigated for sleep quality parameters.
Vitamin C
Cofactor for collagen hydroxylation; antioxidant.
Calcium
Skeletal mineralisation and neuromuscular function.
L-Glutamine
Substrate for enterocytes and immune cells during high demand.
Magnesium
Cofactor for hundreds of enzymatic reactions; involved in neuromuscular and sleep physiology.
Zinc gluconate
Cofactor for many enzymes; supports immune function.
The Cellular Performance Operating System documents an individual educational and personal performance framework. It is not medical advice, diagnosis or treatment. Personal protocol doses are not general recommendations. Supplement use, laboratory testing and medical decisions should be reviewed with an appropriately qualified healthcare professional.
Evidence may apply only to the specific populations, formulations, doses and durations studied.