PM Ritual

Glycine is the simplest amino acid and a fundamental building block of proteins, making up about one-third of collagen, the structural protein that supports skin, joints, and connective tissue. It is both produced naturally in the body and obtained from protein-rich foods such as meat, fish, and legumes.

Beyond its structural role, glycine supports several vital processes: it helps produce glutathione, the body’s master antioxidant; contributes to creatine synthesis for energy and muscle performance; and acts as a neurotransmitter that influences sleep, memory, and mental clarity. Research suggests glycine supplementation may improve sleep quality, reduce daytime fatigue, support metabolic health, and protect against oxidative stress, making it an important nutrient for both daily wellbeing and long-term vitality.

Magnesium L-Threonate is a highly bioavailable form of magnesium created by combining magnesium with L-threonic acid, a metabolite of Vitamin C. What makes it unique is its ability to cross the blood–brain barrier far more effectively than other magnesium forms. Because of this, it’s not just a general magnesium supplement — it’s specifically designed to support the brain, memory, cognitive function, and overall nervous system health. This form was originally developed through MIT research focused on enhancing synaptic density and long-term cognitive performance.

Magnesium L-Threonate is best known for its ability to support relaxation, stress reduction, and deep, restorative sleepby calming overactive neural pathways. Its superior absorption into the brain means it may improve working memory, learning speed, and long-term cognitive resilience, especially when used consistently. Unlike other forms that mainly benefit muscles or digestion, this form has a targeted effect on the brain, making it ideal for evening routines where the goal is to unwind, reduce mental tension, and support overnight recovery.

Collagen is the most abundant protein in the human body, forming the structural framework of skin, joints, muscles, bones, and connective tissues. It provides strength, elasticity, and resilience, helping tissues repair and recover from daily wear. As we age, natural collagen production declines, leading to reduced skin elasticity, slower recovery, and joint discomfort.

Supplementing with collagen peptides supplies the body with readily usable amino acids, particularly glycine, proline, and hydroxyproline, which stimulate collagen synthesis and support overall tissue health. Research suggests collagen can improve skin hydration and elasticity, strengthen joints and bones, and aid muscle recovery — making it a key nutrient for both performance and longevity.

L-Theanine is an amino acid naturally found in green tea leaves, valued for its calming yet non-drowsy effects. It works by increasing alpha brain wave activity, which promotes a state of relaxed alertness, and by supporting the production of neurotransmitters such as GABA, dopamine, and serotonin.

This helps reduce stress and anxiety, improve focus, and enhance mood without causing sedation. Research also suggests L-theanine can improve sleep quality by helping the mind unwind before bedtime. As a gentle, well-tolerated nootropic, L-Theanine supports both daytime mental clarity and nighttime relaxation — making it a versatile tool for balance and wellbeing.

Interacts with the brains GABA system helping reduce nerve activity, reduce restlessness and anxiety promoting sleep induction.

Valerian root comes from the Valeriana officinalis plant, a flowering herb traditionally used for centuries as a natural remedy for restlessness, stress, and poor sleep. The root contains a range of active compounds—such as valerenic acids, valepotriates, and antioxidants—which interact with the brain’s calming pathways. Traditionally consumed as teas or tinctures, modern supplements use concentrated extracts to deliver consistent, standardised doses that are far more effective and predictable than raw herbal forms. Valerian is especially valued because it supports relaxation without acting as a sedative.

It works by interacting with the brain’s GABA (gamma-aminobutyric acid) system, which helps regulate nerve activity and reduces feelings of restlessness and anxiety. Modern research suggests valerian root may shorten the time it takes to fall asleep, improve sleep quality, and support relaxation without leaving a heavy sedative effect the next day. It is also valued for its potential to ease stress and tension, making it a gentle, plant-based ally for supporting restful nights and balanced wellbeing. A lower dosage is used within CIRCA to avoid drowsiness in the morning.

Branched-Chain Amino Acids — commonly known as BCAAs — are a group of three essential amino acids: leucine, isoleucine, and valine. They’re called “essential” because the body can’t make them on its own; we have to get them through food or supplementation. BCAAs naturally occur in protein-rich foods like meat, eggs, and dairy, but they can also be isolated and purified to create supplement-grade powders. They’re uniquely valuable because, unlike most amino acids which are processed in the liver, BCAAs are metabolised directly in the muscle, making them fast-acting and especially relevant for recovery and exercise performance.

BCAAs are best known for supporting muscle recovery, reduced soreness, and improved endurance, particularly when training consistently or under fatigue. Leucine plays a key role in stimulating muscle protein synthesis, helping your body repair and rebuild tissues after daily stress or workouts. BCAAs may also help maintain performance during low-calorie or high-intensity periods by providing an immediate energy source for the muscles. Beyond training, they can support overall recovery, reduce perceived fatigue, and help stabilise energy levels throughout the day — making them a valuable addition to CIRCA’s PM blend, where the goal is better nightly restoration and long-term resilience.

Apigenin is a naturally occurring plant flavonoid found in ingredients like chamomile, parsley, celery, and certain fruits. It’s one of the key active compounds responsible for chamomile’s calming effects. As a flavonoid, apigenin has antioxidant, anti-inflammatory, and neuroprotective properties, and has become increasingly popular in sleep-focused and stress-regulating supplements due to its gentle, non-sedating influence on the nervous system. Supplement forms typically extract apigenin from chamomile flowers to create a purified, consistent dose.

Apigenin is best known for promoting calmness, reduced anxiety, and better sleep quality. It works by gently binding to GABA receptors, the same pathways involved in relaxation and nervous system down-regulation, without causing grogginess or dependence. Studies suggest apigenin may also support lower cortisol, improved stress tolerance, and enhanced overall nervous system balance — ideal for unwinding at night. Its antioxidant properties further contribute to long-term brain health and resilience.

Zinc is an essential trace mineral required for hundreds of enzymatic reactions throughout the body. Because we can’t produce it ourselves, it must come from diet or supplementation. Naturally, zinc is found in foods like shellfish, beef, pumpkin seeds, nuts, and whole grains. In supplements, it’s provided in various forms such as zinc bisglycinate, zinc picolinate, or zinc citrate—forms chosen for their high absorption and gentle effect on the stomach. Zinc plays a critical role in immunity, hormone balance, cellular repair, and maintaining a healthy nervous system.

Zinc supports immune strength, skin health, and cellular repair, making it a key nutrient for overall vitality and long-term wellbeing. It also contributes to hormonal balance, particularly testosterone regulation, and supports healthy protein synthesis, aiding recovery and tissue repair. Zinc works closely with other nutrients like Magnesium and Vitamin D3, enhancing their effectiveness and contributing to deeper, more restorative sleep when taken in the evening. Because daily stress, poor diet, and intense training can deplete zinc stores, consistent intake helps maintain optimal immune function, recovery, cognition, and metabolic health.

The B-complex refers to a group of eight water-soluble vitamins that play essential roles in energy production, brain function, and cellular health. Within this group, Vitamin B6 (pyridoxine), Vitamin B9 (folate), and Vitamin B12 (cobalamin) are particularly important for nervous-system function and cognitive performance. These vitamins are naturally found in foods like whole grains, legumes, leafy greens, eggs, dairy, and meat. Because they’re water-soluble, the body doesn’t store them efficiently — which means regular daily intake is crucial. In supplements, they are used in highly bioavailable forms (such as P-5-P for B6, methylfolate for B9, and methylcobalamin for B12) to ensure consistency and optimal absorption.

B6, B9, and B12 work synergistically to support energy, focus, mood stability, and overall cognitive performance. Together, they help regulate neurotransmitter production, reduce homocysteine (a marker of stress and inflammation), and support long-term brain and cardiovascular health. In addition they help amplify the benefits of other cognitive ingredients like creatine, citicoline, and L-tyrosine, creating a foundation for consistent mental clarity and resilience.