Ingredients and dosage
Every ingredient. Every dose. Every reason why.
We believe you deserve to know exactly what you're putting in your body. That's why we list every single ingredient and its precise dosage—no proprietary blends, no hidden formulas, just complete transparency backed by third-party testing.
7
Unique ingredients across all products
0
Proprietary blends — every dose listed
100%
Third-party tested for purity
LUSHIM SCIENCE
Calm & Resilient Pack
Ashwagandha + Magnesium Glycinate + Omega-3. The nervous system nutrient debt, addressed from three angles simultaneously.
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This pack is built around a single insight: chronic stress depletes specific nutrients, and modern life never fully replenishes them. The result is a nervous system stuck in fight-or-flight — not because something is fundamentally wrong, but because the inputs needed for regulation are missing. Ashwagandha recalibrates the cortisol response. Magnesium Glycinate activates the GABA pathways needed for physical relaxation and sleep. Omega-3 EPA/DHA reduces the neuroinflammation that chronic stress generates in the brain. Together they address the problem from three angles simultaneously — hormonal, neurological, and cellular — which is why the combined effect is more complete than any single ingredient alone.
Ashwagandha root extract
Magnesium Glycinate
Omega-3 EPA/DHA
Black Pepper (piperine)
Vitamin E
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Ashwagandha
Standardised organic root extract
600mg
Per serving (2 capsules/day)
Mechanism
Modulates the HPA axis — the system controlling cortisol production and stress recovery. In chronically stressed adults, this system gets stuck in the on position. Ashwagandha helps it reset by supporting the negative feedback loop that should naturally dampen cortisol after a stress event. The active compounds — withanolides — are what produce this effect. The standardised version to a minimum 5% withanolides, which is why form matters.
Clinical evidence
Multiple randomised controlled trials have shown significant reductions in serum cortisol, perceived stress scores, and anxiety-like symptoms vs placebo. Effects become meaningful at 4–8 weeks of consistent daily use. Research also shows improvements in sleep quality and cognitive function as downstream effects of cortisol normalisation.
Form & sourcing
The organic root is the most studied ashwagandha extract available. Organic root only — not leaf, which contains different compounds with less research support. Standardised to 5% withanolides for consistent potency batch to batch. Most generic ashwagandha products use non-standardised extract with variable withanolide content.
Dosage & timing
300mg twice daily — morning and evening with food. The split dose maintains more consistent blood levels than a single daily dose. Most clinical research uses 300–600mg of standardised extract daily. Evening dosing supports the cortisol rhythm naturally (cortisol should be lowest at night). Take with food to improve absorption and reduce any stomach sensitivity.
Safety note
Generally well-tolerated. Check with your doctor if you're on thyroid medication (ashwagandha can influence thyroid hormones), immunosuppressants, or sedative medications. A small subset of users report emotional flatness at high doses — this is dose-dependent and resolves on stopping or reducing. Not recommended during pregnancy. Rare reports of liver sensitivity in susceptible individuals at very high doses.
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Magnesium Glycinate
Chelated magnesium — bisglycinate form
275mg
Elemental magnesium per serving
Mechanism
Binds to and activates GABA receptors — the primary inhibitory neurotransmitter system in the brain. GABA is essentially the nervous system's off switch. Chronic stress, poor sleep, and magnesium deficiency all suppress GABA activity — which is why chronically stressed people can't switch off even when exhausted. Magnesium also regulates cortisol and supports melatonin production, directly addressing two of the key mechanisms behind stress-related sleep disruption.
Clinical evidence
Systematic reviews support magnesium supplementation for mild anxiety and insomnia, particularly in deficient individuals. Research shows reductions in subjective anxiety, improvements in sleep quality metrics, and reduced cortisol output. Up to 50% of adults in developed countries are estimated to have sub-optimal magnesium intake. Chronic stress accelerates depletion further — creating a vicious cycle of stress-driven deficiency and deficiency-driven stress reactivity.
Form & sourcing
Glycinate is chelated to glycine — an amino acid with its own inhibitory properties — making it the most bioavailable and gut-friendly magnesium form. Magnesium oxide (most common in cheap supplements) has approximately 4% absorption. Magnesium citrate absorbs better but causes loose stools at effective doses. Glycinate absorbs efficiently without the digestive side effects that have given magnesium a bad reputation.
Dosage & timing
275mg elemental magnesium from 2,500mg magnesium glycinate — taken as 3 capsules once daily in the evening. Clinical research typically uses 200–400mg elemental magnesium for sleep and anxiety applications. Evening dosing maximises the sleep-supporting mechanism. Take 30–60 minutes before bed for best effect. Takes with a small amount of food if stomach-sensitive in the first week.
Safety note
Very well tolerated at this dose. Magnesium glycinate is the form least likely to cause digestive upset. If you experience loose stools, reduce to 2 capsules for the first week. Caution with kidney disease — impaired kidneys cannot excrete excess magnesium efficiently. Check with your doctor if on antibiotics (magnesium can reduce absorption of some types) or diuretics.
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Omega-3 EPA/DHA
Molecularly distilled · Vitamin E stabilised
360mg
Total EPA/DHA per day (2 softgels)
Mechanism
EPA and DHA are structural components of brain cell membranes and key regulators of neuroinflammation. Chronic stress drives inflammatory signalling in the brain — elevated cytokines, disrupted neurotransmitter function, reduced neuroplasticity. EPA is the primary anti-inflammatory agent, modulating eicosanoid production. DHA is literally incorporated into synaptic membranes, supporting the cognitive function and emotional regulation that stress erodes.
Clinical evidence
A landmark RCT in medical students showed 20% reduction in anxiety symptoms and 14% reduction in IL-6 (a key inflammatory marker) with omega-3 supplementation during exam stress. Large meta-analyses confirm EPA-rich formulas have significant benefit for mood and anxiety-like symptoms. DHA supplementation supports cognitive performance, attention, and processing speed.
Form & sourcing
Molecularly distilled to remove heavy metals, PCBs, and oxidation products. Vitamin E added as a natural antioxidant — rancid fish oil is one of the most common supplement quality failures and delivers inflammatory compounds rather than anti-inflammatory ones. The 180:120 EPA:DHA ratio reflects the research emphasis on EPA for mood applications while maintaining meaningful DHA for structural brain support.
Dosage & timing
180mg EPA + 120mg DHA per softgel — taken as 1 softgel twice daily with meals. Fat-soluble — absorption is significantly improved when taken with a meal containing fat. Freezing softgels before taking eliminates any aftertaste. Effects on mood and neuroinflammation are cumulative and typically become noticeable at 4–8 weeks. Clinical research for therapeutic mood applications uses 1,000–2,000mg EPA daily — this formula is in the maintenance and foundational support range.
Safety note
Generally very safe for long-term daily use. Mild blood-thinning properties at higher doses — inform your doctor if on anticoagulants (warfarin, aspirin therapy). At the dose in this formula (360mg EPA/DHA daily) this is unlikely to be clinically significant but worth mentioning. Not suitable for fish or shellfish allergies. Not vegan — contains fish oil and gelatin softgel.
Single ingredient
Ashwagandha
The stress response piece. For those who want to start with cortisol recalibration before building the full stack.
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The standalone Ashwagandha product contains the same standardised extract as the Calm & Resilient Pack — at 650mg per capsule, taken twice daily for a total of 1,300mg daily. This is above the typical clinical research dose, reflecting the higher end of the effective therapeutic range for adults dealing with significant chronic stress or burnout. The addition of organic black pepper (piperine) meaningfully enhances absorption of ashwagandha's active compounds.
Ashwagandha Root 650mg
Black Pepper 5mg
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Ashwagandha
Standardised organic root
1,300mg
Per day (2 capsules × 650mg)
Mechanism
Same HPA axis modulation as in the Pack — but at a higher daily dose reflecting the standalone product's positioning for adults with significant stress load. Withanolides are the active compounds responsible for cortisol modulation, stress adaptation, and the downstream improvements in sleep and cognitive function.
Clinical evidence
At 600–1,200mg standardised daily, research shows significant cortisol reduction, improved stress resilience, and sleep quality improvements in 8–12 week trials. Higher doses in the 1,000–1,300mg range are used in research targeting thyroid function support and athletic recovery alongside stress management.
Form & sourcing
Organic root extract, standardised to minimum 5% withanolides. Pullulan capsules — plant-based, vegan, cleaner than gelatin. No fillers, no flowing agents beyond what's required for manufacturing consistency.
Dosage & timing
1 capsule (650mg) twice daily — morning and evening, ideally 20–30 minutes before meals with water. The split dose maintains consistent blood levels. If sensitivity is noticed (rare), reduce to once daily for two weeks before building back to the full dose.
Safety note
Same safety profile as above — thyroid medication interaction, immunosuppressants, sedative medications. At 1,300mg daily (higher than the Pack dose), emotional flatness is slightly more likely if sensitivity exists — reduce to once daily if this occurs. Not recommended during pregnancy or nursing.
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Black Pepper (piperine)
Organic black pepper extract
5mg
Per capsule · 10mg daily
Mechanism
Piperine inhibits drug-metabolising enzymes in the intestinal wall, slowing the breakdown of nutrients before they're absorbed. This increases the bioavailability of fat-soluble compounds including ashwagandha's withanolides. Not a filler — a functional absorption enhancer with a documented mechanism.
Clinical evidence
Research demonstrates piperine significantly enhances bioavailability of various nutrients and phytocompounds. The 5mg dose used here is consistent with the amounts used in bioavailability research. It's why "ashwagandha with black pepper" consistently outperforms plain ashwagandha in absorption studies.
Form & sourcing
Organic black pepper standardised for piperine content. Not the same as culinary black pepper in food — the extract is standardised to ensure consistent piperine levels rather than variable spice content.
Dosage & timing
5mg per capsule, taken alongside the ashwagandha — no separate timing needed. The absorption enhancement effect is acute and local to the digestive process, so it works precisely when co-administered with the ashwagandha it's enhancing.
Safety note
Piperine can increase absorption of medications as well as supplements — if you're on prescription medications, be aware that this may slightly increase their bioavailability. At 5mg this effect is modest, but worth noting if you're on narrow therapeutic index drugs. Generally considered very safe at these doses.
Single ingredient
Magnesium Glycinate
The sleep and physical relaxation piece. For those starting with the nervous system foundation or wanting to increase their evening magnesium dose.
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The standalone Magnesium Glycinate product delivers 275mg elemental magnesium per serving from 2,500mg magnesium glycinate — the same form and dose as in the Calm & Resilient Pack. The standalone product allows people to start with the sleep and physical relaxation piece before adding ashwagandha and omega-3, or to supplement additional magnesium alongside the Pack if they want a higher total dose.
Magnesium Glycinate 2 500mg
275mg elemental magnesium
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Magnesium Glycinate
Chelated bisglycinate — highest bioavailability form
275mg
Elemental Mg per serving (3 caps)
Mechanism
Same GABA activation mechanism as in the Pack. At 275mg elemental magnesium per serving, this formula sits in the middle of the therapeutic range supported by sleep and anxiety research. The glycine component independently supports inhibitory neurotransmission, creating a dual calming mechanism — magnesium activating GABA receptors, glycine supporting inhibitory glycine receptors in the brainstem.
Clinical evidence
Systematic review evidence supports magnesium supplementation for insomnia, anxiety, and stress reactivity in deficient adults. Research specifically using the glycinate form shows improvements in sleep quality, sleep onset latency, and early morning waking — the three primary sleep complaints of chronically stressed adults.
Form & sourcing
2,500mg magnesium glycinate delivers 275mg elemental magnesium — the ratio reflects the molecular weight of the glycinate chelate. The high chelate-to-elemental ratio is why 3 capsules are needed for an effective dose. This is normal and expected for glycinate — it's not over-supplementing, it's the correct amount for the form.
Dosage & timing
3 capsules once daily in the evening, 30–60 minutes before bed. If stomach-sensitive in the first week, start with 2 capsules and build up. The 3-capsule serving is normal for glycinate — it's a function of the form, not an unusually high dose. Most people feel noticeable relaxation within 30–45 minutes of the full serving.
Safety note
Very safe at this dose. If you have kidney disease, check with your doctor before supplementing magnesium — impaired kidneys cannot excrete excess efficiently. Check for antibiotic interactions if on a course of treatment. Not a concern for long-term use in healthy adults.
Single ingredient
Omega-3 EPA/DHA
The brain and mood piece. For those adding the neuroinflammation and cognitive support layer to their stack.
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The standalone Omega-3 product delivers the same EPA and DHA levels as in the Calm & Resilient Pack — 180mg EPA and 120mg DHA per softgel, taken twice daily. The standalone version allows people to start with the neuroinflammation and mood piece, or to use it as a foundational daily supplement alongside other protocols. The Vitamin E stabilisation ensures oil quality is maintained from production through to the last capsule.
EPA 180mg per softgel
DHA 120mg per softgel
Vitamin E (antioxidant)
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EPA (Eicosapentaenoic acid)
From molecularly distilled fish oil concentrate
360mg
Total EPA per day (2 softgels)
Mechanism
EPA modulates the production of eicosanoids — signalling molecules that regulate inflammation. Chronic stress elevates pro-inflammatory eicosanoids in the brain; EPA shifts this balance toward anti-inflammatory signalling. This is the primary mechanism behind EPA's well-documented effect on mood stability and stress resilience.
Clinical evidence
Landmark RCT in medical students: 20% anxiety reduction and 14% drop in IL-6 with omega-3 supplementation. Meta-analyses confirm EPA-dominant formulas produce significant improvements in mood and anxiety-like symptoms. EPA is the primary active agent for mood applications — DHA-dominant formulas show weaker mood effects.
Form & sourcing
From fish oil concentrate — not algae-based. Molecularly distilled to remove heavy metals, PCBs, and dioxins. The 180mg per softgel reflects a transparent EPA listing — many products list total omega-3 or total fish oil without specifying EPA/DHA, making comparison impossible. We list exactly what's present.
Dosage & timing
180mg EPA per softgel, 360mg daily total. Clinical research for therapeutic mood applications uses 1,000–2,000mg EPA daily. This formula is in the maintenance and foundational support range — appropriate for daily stress resilience rather than clinical treatment of mood disorders. Effects are cumulative — 4–8 weeks for meaningful mood benefit.
Safety note
Mild blood-thinning effect at higher doses — at 360mg EPA/DHA daily this is unlikely to be clinically significant. Inform your doctor if on anticoagulants. Not suitable for fish or shellfish allergies. Contains gelatin softgel — not vegan or vegetarian.
Foundation layer
Vitamin D3 + K2
The most commonly missed foundation nutrient. High-potency D3 with the cofactor that makes it safe and effective long-term.
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Most adults living and working primarily indoors are quietly D3 deficient — and that deficiency contributes to low mood, fatigue, weakened immunity, and reduced bone density in ways that are frequently misattributed to stress or burnout. At 5,000 IU, this is a therapeutic dose for genuine deficiency. K2 (MK-7) is what makes that dose safe for long-term daily use — it directs calcium to bones rather than arteries. BioPerine ensures both nutrients are properly absorbed.
Vitamin D3 5000 IU
Vitamin K2 MK-7 100mcg
BioPerine 5mg
Calcium 210mg
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Vitamin D3
Cholecalciferol — the bioactive form
5,000 IU
Per capsule (125mcg)
Mechanism
D3 (cholecalciferol) is converted in the liver and kidneys to calcitriol — the biologically active form. Calcitriol regulates calcium absorption, bone mineralisation, immune function, and serotonin synthesis. Low D3 status is associated with reduced serotonin production — one of the mechanisms linking D3 deficiency to low mood, fatigue, and impaired stress resilience.
Clinical evidence
Research links D3 deficiency to increased risk of mood disorders, immune dysfunction, and bone density loss. Supplementation in deficient adults shows improvements in mood, energy, and immune markers. At 5,000 IU daily, serum 25-OH vitamin D levels typically reach optimal range (50–80 ng/mL) within 8–12 weeks in genuinely deficient adults.
Form & sourcing
D3 (cholecalciferol) is the form the body produces from sunlight exposure — significantly more bioavailable than D2 (ergocalciferol), which is the form used in most fortified foods. At 5,000 IU this is a therapeutic dose appropriate for deficiency correction — standard maintenance doses (400–1,000 IU) are insufficient for adults with significant deficiency.
Dosage & timing
1 capsule twice daily (5,000 IU total per day) with food — D3 is fat-soluble and absorbs better with a meal containing fat. Morning and evening with meals is the most practical split. If you want certainty about your D3 status, a 25-OH vitamin D blood test before and after 90 days will show your exact baseline and response.
Safety note
D3 toxicity is real but rare — typically requires sustained doses well above 10,000 IU daily for extended periods. At 5,000 IU with K2 included, this formula is designed for adults with genuine deficiency. If you have conditions affecting calcium metabolism (hypercalcaemia, sarcoidosis, certain lymphomas) or are on thiazide diuretics, check with your doctor first. K2 inclusion significantly reduces the cardiovascular risk associated with high-dose D3.
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Vitamin K2 (MK-7)
Menaquinone-7 — longest half-life K2 form
100mcg
Per capsule · 200mcg daily
Mechanism
K2 activates two key proteins: osteocalcin (which binds calcium into bone matrix) and matrix Gla protein (which prevents calcium from depositing in arterial walls). High-dose D3 without K2 increases calcium absorption — but without K2 to direct it, that calcium can accumulate in soft tissue and arteries rather than bones. K2 is what makes high-dose D3 both effective and safe for long-term use.
Clinical evidence
Research shows K2 (MK-7) supplementation improves bone density markers and reduces arterial calcification progression. MK-7 has a half-life of 72 hours — significantly longer than MK-4 (the other common K2 form at 1–2 hours) — meaning once-daily dosing maintains consistently active levels. Most D3 supplements omit K2 entirely, which is the primary formulation gap this product addresses.
Form & sourcing
MK-7 form specifically — not MK-4. The longer half-life of MK-7 makes it significantly more practical for daily supplementation and better studied for cardiovascular and bone health applications. 100mcg per capsule is consistent with the doses used in K2 research showing cardiovascular and bone benefits.
Dosage & timing
100mcg per capsule, 200mcg daily total. Taken with the D3 — both are fat-soluble and benefit from co-administration with meals. The 200mcg daily dose is at the higher end of research doses, reflecting the higher D3 dose it's paired with. MK-7 does not require precise timing relative to meals beyond the fat co-absorption benefit.
Safety note
K2 can interact with warfarin (Coumadin) and other vitamin K antagonist anticoagulants — if you're on these medications, do not supplement K2 without medical supervision. For all other anticoagulants (DOACs like rivaroxaban, apixaban) the interaction is minimal but worth mentioning to your prescriber.
Foundation layer
Complete Multivitamin
The broad daily nutritional baseline — formulated for the higher depletion rate of a stressed, high-output adult.
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Most multivitamins are formulated to hit bare RDA minimums at the lowest manufacturing cost. This formula was built from the opposite direction — starting with the specific depletions that chronic stress, poor sleep, and irregular eating create. The B-complex doses are higher than standard because stress burns through B vitamins faster than the RDA accounts for. Zinc and chromium are included because cortisol depletes both. The antioxidant and immune blends provide daily maintenance rather than crisis response.
B-complex (7 vitamins)
Zinc 15mg
Chromium 120mcg
Antioxidant blend 190mg
Immune blend 110mg
Health support blend 170mg
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B-Complex
7 B vitamins at stress-informed doses
B12 1,125%
DV per serving (2 capsules)
Mechanism
B vitamins are water-soluble and cannot be stored — daily replenishment is essential. Each plays a specific role: B6 for serotonin and GABA synthesis, B12 for nervous system integrity and myelin sheath maintenance, B5 for adrenal function and cortisol regulation, B1/B2 for mitochondrial energy production. Chronic stress accelerates depletion of all seven.
Clinical evidence
Research links B-vitamin deficiency to fatigue, cognitive impairment, mood instability, and impaired stress adaptation. High-dose B-complex supplementation shows improvements in perceived stress, cognitive performance, and energy in working adults. The high DV percentages (B12 at 1,125%) are safe — B vitamins are water-soluble and excreted rather than accumulated.
Form & sourcing
All seven B vitamins included: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12. Doses set at stress-informed levels above RDA minimums — the RDA is calculated for a generally healthy, non-stressed population. Bright yellow urine after taking indicates B2 (riboflavin) excretion — completely normal and harmless.
Dosage & timing
2 capsules once daily with breakfast. Morning timing aligns B-vitamin energy support with the natural cortisol peak and the demands of the working day. Taking with food reduces the rare stomach sensitivity some people notice on an empty stomach. Do not take in the evening as the energising effect of B vitamins can interfere with sleep onset for sensitive individuals.
Safety note
B vitamins are water-soluble — excess is excreted, not stored. Toxicity from B vitamins at these doses is not a concern. High-dose B6 (above 100mg daily for extended periods) can cause peripheral neuropathy — the B6 dose in this formula is well below that threshold. Check for overlap if also taking individual B12 or B-complex supplements. Bright yellow urine is expected and harmless.
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Key minerals
Zinc, chromium, selenium, copper, manganese, magnesium, iodine
Zinc 15mg
136% DV · Chromium 343% DV
Mechanism
Zinc supports immune function, wound healing, and cognitive sharpness — and is actively depleted by cortisol. Chronically stressed adults are frequently borderline zinc deficient without knowing it. Chromium supports insulin sensitivity and blood sugar regulation — directly affecting energy stability and the mood volatility that comes with glucose swings. Selenium supports thyroid function and antioxidant defence.
Clinical evidence
Zinc supplementation in deficient adults shows improved immune response, cognitive performance, and mood stability. Chromium research demonstrates improvements in insulin sensitivity and reduced carbohydrate cravings. Selenium deficiency is associated with thyroid dysfunction and impaired antioxidant capacity — both common in chronically stressed adults.
Form & sourcing
Zinc at 15mg (136% DV) — above the standard RDA to account for stress-driven depletion. Chromium at 120mcg (343% DV) — the higher percentage reflects a low absolute dose with a low RDA rather than an aggressively high amount. The full mineral profile is disclosed — no hiding individual minerals within an undisclosed proprietary blend.
Dosage & timing
Contained in the 2-capsule daily serving taken with breakfast. Zinc is best absorbed on an empty stomach but tolerated better with food — the food co-administration here is the right tradeoff for daily consistency. Do not take zinc within 2 hours of antibiotics — zinc can reduce absorption of certain antibiotic classes.
Safety note
Zinc at high doses (above 40mg daily) over time can deplete copper — the zinc level in this formula (15mg) is well within safe daily intake. Check for overlap if also taking individual zinc supplements. Iron is included — check for overlap if on separate iron supplementation. Do not take this multivitamin alongside high-dose individual supplements of the same minerals without checking total daily amounts.
Important disclaimer
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information on this page is provided for educational purposes and reflects the published research literature as of the time of writing. Individual results vary. If you are pregnant, nursing, under 18, or managing a medical condition, consult a qualified healthcare professional before using any supplement. All safety notes on this page are general guidance and do not constitute medical advice.
Ready to start
The research is clear. The ingredients are right. The only variable is consistency.
Most people who do not see results stopped too early. The Calm and Resilient Pack is where most people begin — and where most wish they had started sooner.