Adulting Done Bright - Day Enhancement Beverage Powder

Ashwagandha

“ash-wuh-GAHN-duh” may be one of the most effective herbs you’ve never heard of! It is not actually part of the Ginseng group of herbs, though it is sometimes referred to as “Indian ginseng”.

Why we like it

• • Anxiety-Fighting
  • Stress-Fighting
  • Sleep-Quality-Promoting (but due to the caffeine content, avoid taking this product within 6 hours of bedtime.)
  • Depression-Fighting

Ashwagandha is known for its anti-anxiety and stress-relieving effects, and helping to reduce cortisol levels. It can also improve sleep quality and duration and have a mild antidepressant impact. In addition, it has also been shown to improve power output during short-burst physical activity.

Dosage Notes: Our product contains 300mg of Ashwagandha per serving. In studies, doses as low as 120mg were used, but the most common dosing protocol is 600 mg daily, divided into two doses, with one taken in the morning with breakfast and the other in the evening. We wanted to provide an efficacious dose per serving, but give our customers the option to ingest twice daily (morning and evening, like in the studies) without exceeding where the data ends.

What is it?

Ashwagandha, also known as Indian ginseng, is an evergreen shrub native to India, the Middle East, and parts of Africa. It grows 35–75 cm tall with dull green, elliptic leaves, small green bell-shaped flowers, and orange-red ripe fruit. Used in traditional Indian medicine (Ayurveda), its root, which has a strong horse-like smell, is commonly used in supplements. Known for its adaptogenic properties, ashwagandha is believed to help the body manage stress and improve overall vitality, although scientific evidence on its effectiveness is still limited.

Micronized Creatine Monohydrate

We know what you’re thinking. Isn’t creatine for pro athletes and gym rats? NO! While the benefits of creatine are really attractive to these kinds of people, they do not hold a monopoly on the many benefits! 

Why we like it:

• • Depression-Fighting
  • Fatigue-Fighting
  • Energy availability during high-intensity activity

Creatine, while best known for its physical benefits, also shows promise for mental health. It may reduce mental fatigue in stressful situations, such as sleep deprivation or intense exercise. Some studies suggest it can improve memory, particularly in vegetarians and older adults with low creatine levels. There is preliminary evidence that creatine may help alleviate symptoms of depression in some individuals. Depression symptoms seem to improve noticeably. This improvement is probably related to serotonin (creatine supplementation appears to enhance SSRI therapy).

Back to the more commonly-discussed physical benefits, creatine primarily improves strength and power output during resistance exercise and may modestly increase lean mass. It also shows benefits for reducing body fat and enhancing performance in trained athletes.

Dosage Notes: Our product contains 3g of Micronized Creatine Monohydrate. People taking creatine primarily for physical benefits generally do what’s called a “loading phase” where they take high doses for several weeks followed by lower maintenance doses. We did not want to require this of our customers, and since this product is not as worried about near-term muscle saturation, the “alternative” to creatine loading involves simply taking a smaller dose (usually 3–5 g) of creatine every day. 

We went with 3g, allowing the option to consume more than one serving per day. And it’s worth noting that if you ARE interested in the physical benefits of creatine and making gains at the gym, this non-loading daily dose would be expected to catch up to the loading phase’s effects in 3-4 weeks.

What is it?

First off, it’s natural! Creatine is a natural substance that your body produces, thanks to your kidneys, liver, and pancreas, after you eat protein. It’s found in animal proteins like red meat and fish, but to get the same amount of creatine as you’d find in most supplements, you’d have to eat an impractical amount of these foods.

There are various types of creatine available on the market, but we chose Micronized Creatine Monohydrate for Adulting Done Bright™ because Creatine Monohydrate it is the most extensively studied and widely used form due to its proven efficacy and safety, and Micronized Creatine Monohydrate has a smaller particle size, which enhances solubility and absorption.

Rhodiola-Rosea

It’s got yellow flowers and grows where it’s cold, but this plant is here to help!

Why we like it

• • Cognition-Promoting
  • Fatigue-Fighting
  • Anxiety-Fighting

We’re pumped to say that Rhodiola Rosea’s reported effects on cognition and fatigue are significant, and well-documented. It contains bioactive compounds like rosavin and salidroside, and may also have antidepressant, anti-inflammatory, and antioxidant properties as well.

Dosage Notes: Our product contains 200mg of Rhodiola-Rosea per serving. Studies seem to use a range between 288-680mg for fatigue and anti-stress, but it isn’t recommended to exceed the 680mg amount. We went with 200mg to be at Health Canada’s maximum allowed measure-per-dose, and still be safe to ingest more than once per day if desired.

What is it?

Rhodiola rosea is a hardy plant with fleshy stems and yellowish flowers, found in cold regions like the Arctic, Central Asian mountains, eastern North America, and European highlands. It contains various bioactive compounds and is known for its potential health benefits. The plant has separate male and female versions.

Panax Ginseng Extract

While not the most convincingly powerful ingredient in this product, the reported benefits of Panax Ginseng were within the categories we wanted, and with enough data behind them that we knew we wanted Panax Ginseng to be a part of our blend.

Why we like it

• • Cognition-Promoting
  • Alertness-Promoting
  • Fatigue-Fighting

Looking at some of the studies that have been done, Panax ginseng can be generally thought of as effective in enhancing cognitive functions and reducing stress. One study found that hydroponically cultivated red Panax ginseng significantly improved attention, memory, and stress scores compared to a placebo and traditional white ginseng. Another study showed that Panax ginseng improved immediate and delayed memory recall in participants with mild cognitive impairment over a six-month period. A third study revealed that Panax ginseng improved mood and mental arithmetic performance, though the benefits did not increase with repeated use.

Dosage Notes: Our product contains 200mg of Panax Ginseng per serving. Studies have typically used doses ranging from 200 to 400 mg, with the 400 mg dosage showing the most notable cognitive benefits. A few notable competing products use 100mg per serving, which is likely insufficient. We wanted our dosage to be efficacious, keeping in mind that some people will prefer to consume more than one serving per day.

What is it?

Panax ginseng, also known as Korean ginseng, is a widely used herb in traditional Chinese medicine, especially valued for its roots. Typically harvested from plants at least 4 years old, it’s popular for boosting mood, cognition, and immune function. Unlike other plants labeled as ginseng, such as Siberian or Indian ginseng, true Panax ginseng contains unique bioactive compounds that set it apart. It’s also used in various food products like chewing gum and coffee.

Theanine

Theanine has been cherished in tea ceremonies for centuries, offering a savory taste and a calm mind, with modern uses even extending to skincare and agriculture.

Why we like it

• • Calm-promotion
  • Stress-fighting
  • Cognition-aiding

Theanine is known for its calming effects, which can help reduce stress and anxiety. It works well with caffeine, often found together in tea, to enhance cognitive performance and attention without the jittery side effects of caffeine alone. Theanine can also improve sleep quality by promoting relaxation (but due to the caffeine content, avoid taking this product within 6 hours of bedtime.) However, more research is needed to fully understand its benefits, especially in people with chronic conditions.

Dosage Notes: Our product contains 200mg of L-Theanine per serving. This dose was chosen because a) It is within the broad 100-400mg range used across studies. b) 200mg is the dosage used in one of the primary studies around psychological and physiological stress responses. c) It is higher than the 150mg caffeine amount we’re using. Most studies combining the two did so at a 1:1 ratio, but we wanted to give the slight edge to L-Theanine to make sure we rounded off the rough “jittery” edges of the caffeine, i.e., blood-pressure-increase, and sleep-disruption.

What is it?

L-theanine is a unique amino acid found in tea, known for its calming effects. Unlike typical amino acids, it doesn’t build proteins but is prized for its ability to promote relaxation. You can find it in teas like black, oolong, and green, or take it as a supplement for a higher dose.

Caffeine

A fan favorite consumed by many in the AM to help them “wake up”, Caffeine can be combined(as it is in this product) with Theanine to enhance its wakeful benefits while smoothing out the jitters!

Why we like it

• • Wakefulness/Alertness-Promoting
  • Cognition Improvement

Caffeine boosts alertness, reduces drowsiness, and enhances cognitive functions like accuracy, reasoning, memory, and reaction time, especially during mentally or physically demanding tasks. It can also improve cognitive performance impaired by lack of sleep.

Dosage Notes: Our product contains 150mg of caffeine per serving, similar to a medium cup of fast food coffee (150-180mg). This amount is well within the recommended daily limit of 400mg for adults and is ideal for improving alertness and concentration without exceeding safe intake levels.

What is it?

Caffeine is a powerful stimulant naturally found in coffee, tea, and chocolate, and is added to some soft drinks and energy drinks. About 89% of US adults consume it daily to boost alertness and reduce drowsiness. It’s also in supplements and over-the-counter drugs. After ingestion, caffeine quickly affects the central nervous system, increasing heart rate, blood pressure, and urine output, though regular use can lessen these effects.

Saffron

This spice is often used to flavor and color dishes like rice, soups, and stews. But in our opinion, its benefits in the kitchen are secondary to what else it’s got going on!

Why we like it

• • Depression-Fighting
  • Anxiety-Fighting
  • Antioxidant

Saffron has shown impressive benefits for reducing depression, working in some cases as well as some common antidepressant drugs. It may also help with anxiety, though more research is needed. Most studies so far have been small and short-term, so larger trials are needed to confirm these effects.

Saffron is also a potent antioxidant. Antioxidants are beneficial because they protect our cells from damage caused by free radicals, which are unstable molecules that can damage cells, leading to aging and diseases like cancer and heart disease.

Dosage Notes: Our product contains 15mg of saffron extract, allowing for safe consumption more than once a day. Typically, saffron is taken at a dosage of 15mg twice daily, totaling 30mg per day. Higher doses don’t seem to offer extra benefits and can increase the risk of side effects.

What is it?

Saffron is a flower from the iris family known for its unique taste, smell, color, and health benefits. Often called “red gold,” it is the world’s most expensive spice and is mainly produced in Iran. The most valuable part of the saffron plant is its dried red stigmas, which contain over 150 beneficial compounds.