AMIN.O. ENERGY + Hydration
• Caffeine: 100 mg per serving from natural sources like green tea leaf and coffee bean. • Amino Acids: 5g of an amino acid blend (including micronized taurine, L-glutamine, L-arginine, and beta-alanine) per serving to support muscle recovery. • Electrolytes: 440 mg of electrolytes per pack to help replace fluids lost through sweat. (110 mg Na, 60 mg Mg) • Flavor: Strawberry Burst or Surfside Citrus.This works well for me, and I don't get a high and a crash. I wasn't terribly jittery, and it provided sustained energy. I liked it enough to buy a larger box. 30 count for $38
Kind Patches
🟣 Purple: Focus Patches• What they do: Formulated specifically to enhance concentration, mental clarity, and productivity. They utilize a cognitive-support blend featuring L-Theanine, Ginseng, and Lion's Mane Mushroom to anchor focus without adding jitters.
🟡 Yellow: Energy Patches (Regular Formula)
• Best for: Gentle, smooth all-day vitality and continuous fatigue support without jitters.
• Active Ingredients: Microdosed caffeine (3.12 mg), Red Ginseng (5 mg), Vitamin B Complex (including B1, B2, B3, B5, B6, B7, B9, and 600 mcg of B12).
I felt like both gave me the jitters, but it was a sustained, higher energy. I used it during a week when I was exhausted and getting sicker right after my fall, but I still had to be very high-functioning. I would consider purchasing these. I think the yellow was better for me, less jittery. $15 for 30 patches.
PURPLE PATCH INGREDIENTS
Vitamin A (Beta Carotene) 72.52mcg RAE 8.61%*, Vitamin B1 (Thiamine Mononitrate) 129mcg 10.77%*, Vitamin B2 (Riobflavin) 129mcg 9.94%*, Vitamin B3 (Nicotinamide) 64.60mcg NE 0.54%*, Vitamin B5 (Calcium D-pantothenate) 646.05mcg 12.92%*, Vitamin B6 (Pyridoxal 5-Phosphate) 646.06mcg 38.22%*, Vitamin B7 (Biotin) 10mcg 33.33%*, Vitamin B9 (Folate As 5-MTHF L-Methylfolate) 10mcg DFE 2.5%*, Vitamin B12 (Methylcobalamin) 20mcg 333.20%*, Vitamin C (Ascorbic Acid) 9.69mg 10.76%*, Vitamin D3 (Cholecalciferol) 20mcg 100%*, Chromium 1.03mg 0.64mcg 1.84%*, Zinc Citrate 650mcg 4.33%* PROPRIETARY BLEND / AMOUNT PER SERVING / DAILY VALUE NOT ESTABLISHED L-Theanine 6.4mg, SHTP 3.23mg, Lion’s Mane Mushroom 9.69mg, Magnesium Malate 1.61mg, Molybdenum 12.94mcg, N-Acetyl Carnitine 3.87mg, Omega 3 DHA 6.46mg, Omega 3 EPA 6.46mg, Phosphatidylserine 6.46mg, Potassium Citrate 1.61mg, Pterostilbene 51.68mg, Rhodiola Rosea 3.23mg Phosphatidylcholine 6.46mg, Passionflower 19.29mg, Ginseng 6.46mg, Lemon Balm 12.92mg
YELLOW PATCH INGREDIENTS
Thiamine Mononitrate 18.13mg, Riobflavin 18.13mg, Nicotinamide 18.13mg, Calcium D-Pantothenate 18.13mg, Pyridoxal 5-Phosphate 18.13mg, Biotin 54.37mcg, Folate as 5-MTHF L-Methylfolate 72.5mcg, Methylcobalamin 1000mcg
YELLOW PATCH EXTRA STRONG
Thiamine Mononitrate 18.13mg, Riobflavin 18.13mg, Nicotinamide 18.13mg, Calcium D- Pantothenate 18.13mg, Pyridoxal 5-Phosphate 18.13mg, Biotin 54.37mcg, Folate as 5-MTHF L-Methylfolate 72.5mcg, Methylcobalamin 1000mcg, Guarana Extract (caffeine) 30mg, Red Ginseng 5mg
B-Vitamins during Perimenopause
Impact of Serum Vitamin D, B6, and B12 and Cognitive Functions on Quality of Life in Peri- and Postmenopausal Polish Women Med Sci Monit. 2024 May 21:30:e943249. doi: 10.12659/MSM.943249. https://pubmed.ncbi.nlm.nih.gov/38769717/Vitamins like B6 (pyridoxine) act as essential cofactors in synthesizing mood-regulating neurotransmitters (serotonin and dopamine). This becomes increasingly critical during perimenopause when fluctuating estrogen levels lose their ability to buffer serotonin metabolism naturally.
A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients. 2019 Sep 16;11(9):2232. doi: 10.3390/nu11092232
https://pmc.ncbi.nlm.nih.gov/articles/PMC6770181/
This is the one I take, vitamin B12. $20 for a 90-day supply.
https://www.amazon.com/dp/B00NV5UTIE
https://pmc.ncbi.nlm.nih.gov/articles/PMC11385173/
Weber et al. / Systematic Reviews (e.g., Cureus / PMC): The Effect of Oral Pure Branched-Chain Amino Acid Supplementation on Exercise Performance and Body Composition – Concludes that while BCAAs reliably reduce post-exercise muscle soreness, evidence for improvements in strength, endurance, and body composition remains inconsistent.
https://pmc.ncbi.nlm.nih.gov/articles/PMC12674588/
Wu et al. (2025): BCAA supplementation, particularly when augmented with leucine and combined with resistance or multicomponent exercise regimens, facilitates muscle protein synthesis, mitigates inflammation, and enhances physical performance in the elderly population. Initial data also suggest possible advantages for hippocampal plasticity and cognitive function. Front. Nutr., 02 December 2025 Sec. Nutrition and Metabolism Volume 12 - 2025 | https://doi.org/10.3389/fnut.2025.1709867
Beta-Alanine: Converts into muscle carnosine, which acts as a buffer against hydrogen ions (acid buildup) during high-intensity exercise lasting 60 to 240 seconds. It delays muscle fatigue and increases time to exhaustion. (Numerous clinical trials with conflicting results)
Taurine: A semi-essential amino acid involved in cellular hydration, calcium regulation, antioxidant defense, and cardiovascular support. It is often included alongside beta-alanine to help balance cellular nutrients and reduce muscle cramping or stress.
Glutamine: The most abundant free amino acid in muscle and plasma, supporting nitrogen balance, immune function, and gut health. While heavily marketed for recovery, clinical evidence for direct exercise performance or soreness reduction in healthy individuals is minimal. (Few studies of use to enhance performance directly)
Arginine: A non-essential amino acid involved in nitric oxide production, which helps dilate blood vessels. However, oral L-arginine has limited direct impact on increasing skeletal muscle blood flow or performance compared to alternatives like L-citrulline. (Limited clinical trials with conflicting results)
L-Theanine: a non-protein amino acid found primarily in green and black tea leaves (Camellia sinensis) and certain mushrooms, commonly taken as a dietary supplement for relaxation, focus, and sleep support. (evidence from clinical trials is limited and mixed) 210 mg of theanine was a dose given as an example from one study.
Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance-trained men for about a week before a test of strength (such as single-leg extensions or back squats); participants continue taking the supplements for about 2 days after the test. Study results vary, but the benefits appear to include more rapid recovery of strength and/or lower perceived muscle soreness.
Ginseng and Menopause
The beneficial potential of ginseng for menopause. J Ginseng Res. 2024 May 31;48(5):449–453. doi: 10.1016/j.jgr.2024.05.008https://pmc.ncbi.nlm.nih.gov/articles/PMC11385173/
Amino Acid Supplements
BCAAs: Leucine acts as a primary signaling molecule that turns on the mTORC1 pathway, which initiates muscle protein synthesis. However, human clinical studies show that taking BCAAs alone (without the other six essential amino acids) cannot maximize muscle protein synthesis because new muscle tissue requires all nine essential amino acids as building blocks. BCAAs do help slightly reduce muscle protein breakdown. (Limited number of short-term clinical trials)https://pmc.ncbi.nlm.nih.gov/articles/PMC12674588/
Wu et al. (2025): BCAA supplementation, particularly when augmented with leucine and combined with resistance or multicomponent exercise regimens, facilitates muscle protein synthesis, mitigates inflammation, and enhances physical performance in the elderly population. Initial data also suggest possible advantages for hippocampal plasticity and cognitive function. Front. Nutr., 02 December 2025 Sec. Nutrition and Metabolism Volume 12 - 2025 | https://doi.org/10.3389/fnut.2025.1709867
Beta-Alanine: Converts into muscle carnosine, which acts as a buffer against hydrogen ions (acid buildup) during high-intensity exercise lasting 60 to 240 seconds. It delays muscle fatigue and increases time to exhaustion. (Numerous clinical trials with conflicting results)
Taurine: A semi-essential amino acid involved in cellular hydration, calcium regulation, antioxidant defense, and cardiovascular support. It is often included alongside beta-alanine to help balance cellular nutrients and reduce muscle cramping or stress.
Glutamine: The most abundant free amino acid in muscle and plasma, supporting nitrogen balance, immune function, and gut health. While heavily marketed for recovery, clinical evidence for direct exercise performance or soreness reduction in healthy individuals is minimal. (Few studies of use to enhance performance directly)
Arginine: A non-essential amino acid involved in nitric oxide production, which helps dilate blood vessels. However, oral L-arginine has limited direct impact on increasing skeletal muscle blood flow or performance compared to alternatives like L-citrulline. (Limited clinical trials with conflicting results)
L-Theanine: a non-protein amino acid found primarily in green and black tea leaves (Camellia sinensis) and certain mushrooms, commonly taken as a dietary supplement for relaxation, focus, and sleep support. (evidence from clinical trials is limited and mixed) 210 mg of theanine was a dose given as an example from one study.
TART CHERRY JUICE
One supplement that seems to provide good results that are well-documented is tart cherry. I have written about it previously. This is the one I use. https://www.vitaminshoppe.com/p/tart-cherry-juice-ultra-5x-16-oz/dh-7005Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance-trained men for about a week before a test of strength (such as single-leg extensions or back squats); participants continue taking the supplements for about 2 days after the test. Study results vary, but the benefits appear to include more rapid recovery of strength and/or lower perceived muscle soreness.
One pilot study investigated the use of tart-cherry juice (472 ml/day; the equivalent of 100–120 whole cherries) or a placebo for a week before a marathon and 2 days afterward in 13 male and 7 female runners (age range 24–50 years). None of the participants who drank the juice experienced airway inflammation causing upper respiratory tract symptoms after the marathon (a common complaint in many marathon runners), but half of those drinking the placebo did.
Another study compared a supplement containing 480 mg freeze-dried Montmorency tart-cherry-skin powder (CherryPURE) with a placebo in 18 male and 9 female endurance-trained runners and triathletes (age range 18–26 years). Participants took the supplements once a day for 10 days, including the day they ran a half-marathon, then for 2 days after the run. Participants taking the tart-cherry supplement averaged a statistically significant 13% shorter race finish time and had lower levels of blood markers of inflammation and muscle catabolism than the placebo takers, but perceptions of soreness of the quadriceps muscles did not differ significantly between the groups.
Caffeine
Numerous clinical trials with mostly consistent results. Research findings: Might enhance performance in endurance-type activities (e.g., running) and intermittent, long-duration activities (e.g., soccer) when taken before activity. Blocks activity of the neuromodulator adenosine; reduces perceived pain and exertion. Reasonably safe at up to 400–500 mg/day for adults.Creatine
Numerous clinical trials generally showing a benefit for high-intensity, intermittent activity; potential variation in individual responses. Research findings: May increase strength, power, and work from maximal effort muscle contractions; over time helps body adapt to athlete-training regimens; of little value for endurance sports. Helps supply muscles with energy for short-term, predominantly anaerobic activity. Few safety concerns reported at typical dose (e.g., loading dose of 20 g/day for up to 7 days and 3–5 g/day for up to 12 weeks).HydraPatch
This has been advertised on the Rise & Run podcast lately as a way to race smarter. Active Ingredients & Components (proprietary, so does not list quantities)
• Magnesium: Supports enzymatic processes, protein synthesis, and cellular metabolism.
• Calcium: Involved in neural pathways, muscle contractions, and structural/cellular functions.
• Potassium: Helps maintain normal muscle/nerve function and fluid balance.
• Sodium: Manages blood volume, pressure, and osmotic equilibrium.
• Chloride: Aids in nerve signaling and cellular homeostasis.
• Phosphorus: Contributes to DNA/RNA frameworks, ATP energy production, and metabolic health.
• B-Vitamins (B3, B5, B6, B12): Supports cellular energy production and overall metabolism.
• Leucine: A branched-chain amino acid (BCAA) that supports muscle recovery and tissue synthesis.
• Topical Absorption & Permeation Enhancers: Ingredients such as DMSO, menthol, and peppermint oil (along with a water-based adhesive/solvent matrix) are utilized to help diffuse and transport the nutrients across the skin layers.
Interestingly, it does not contain caffeine.
Collagen
Collagen supplementation can improve skin hydration and elasticity. In addition, the long-term use of collagen yields more favorable effects on skin hydration and elasticity than the short-term use of collagen. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-AnalysisNutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080
The use of collagen in the treatment of orthopedic alterations increases bone strength, density, and mineral mass; decreases extracellular matrix degradation; inhibits inflammatory cytokines; improves joint stability, functional capacity, and stiffness/mobility, and muscle recovery; reduces pain; and mitigates markers of joint cartilage degradation. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023 Mar 28;9(4):e14961. doi: 10.1016/j.heliyon.2023.e14961 https://pmc.ncbi.nlm.nih.gov/articles/PMC10102402/
Recent classifications in journals like Climacteric highlight the Musculoskeletal Syndrome of Menopause, noting that over 70% of women face joint stiffness or discomfort as estrogen drops. Small-to-moderate clinical trials show daily collagen peptide supplementation (around 5 g) can reduce everyday joint discomfort and support mobility, particularly when paired with resistance exercise.
Dosage in Studies: Most successful trials used 2.5 g to 10 g per day of hydrolyzed collagen peptides (collagen broken down into smaller chains for absorption). Co-factors: Studies frequently note that your body requires adequate vitamin C to synthesize its own natural collagen alongside peptide intake.
Int J Med Sci. 2016 Oct 19;13(11):853–857. doi: 10.7150/ijms.16706
https://pmc.ncbi.nlm.nih.gov/articles/PMC5118756/
Ashwagandha
People who took ashwagandha for 6 to 8 weeks reported that they felt less stress and anxiety, as well as less fatigue and sleeplessness. Ashwagandha lowered stress hormone levels. In some studies, ashwagandha appeared more effective at doses of 500 to 600 milligrams (mg) per day than at lower doses. People who had trouble sleeping and took ashwagandha reported falling asleep faster, sleeping longer, and waking up less often at night. Overall, the sleep benefits were small, but ashwagandha seemed most helpful at doses of 600 mg per day or more for at least 8 weeks. Ashwagandha appears safe for up to 3 months of use, but it’s unclear whether it's safe for longer periods.This is the one I bought but I haven't tried taking it (yet). $15 for a two-month supply.
I have tried this foot spray and I like it very much. $10 for a bottle
