Protocol 32
Every dose published. Every rupee printed. The trial behind each one, with its dose next to ours, or a note that there isn’t one.
Thirty two ingredients.8.5 grams.One sachet a day.
If you are on any prescription medicine, talk to your doctor first. Every batch of the finished blend is tested for heavy metals.
01
1,500 mg
Minimum 99.9% purity
Creatine improved memory in adults aged 66 to 76. link 1 (opens in a new tab) link 2 (opens in a new tab)
Trial dose: starts at 2.2 g a day. P32 sachet: 1.5 g.
No safety concern at this dose. link (opens in a new tab)
02
750 mg beadlet, 300 mg DHA
Water soluble, 40% DHA
Six months of DHA improved memory and learning in adults over 55 with mild age-related memory decline. link (opens in a new tab)
Trial dose: 900 mg a day. P32 sachet: 300 mg.
No safety concern at this dose. link 1 (opens in a new tab) link 2 (opens in a new tab)
03
700 mg
Free form amino acid, minimum 99%
3 g before bed improved sleep quality, measured in a sleep lab, and reduced next-day fatigue after short sleep. link 1 (opens in a new tab) link 2 (opens in a new tab)
Trial dose: 3 g before bed. P32 sachet: 700 mg.
No safety concern at this dose. link (opens in a new tab)
04
695 mg, 174 mg magnesium
25% elemental
Eight weeks of magnesium improved insomnia severity, sleep time and sleep efficiency in older adults. link (opens in a new tab)
Trial dose: 500 mg a day. P32 sachet: 174 mg.
No safety concern at this dose. link (opens in a new tab)
05
400 mg
Betaine anhydrous, trimethylglycine, minimum 99%
Betaine lowered fasting homocysteine in healthy men and women by about 12 per cent over six weeks. link (opens in a new tab)
Trial dose: 1.5 g a day. P32 sachet: 400 mg.
No safety concern at this dose. link (opens in a new tab)
06
500 mg, about 200 mg choline
Coated, minimum 97%
Taken off choline, most healthy men developed fatty liver or muscle damage within weeks. Given it back, both reversed. link (opens in a new tab)
Trial dose: 550 mg a day before the low-choline phase. P32 sachet: about 200 mg.
No safety concern at this dose. link (opens in a new tab)
07
400 mg
N-acetyl-L-cysteine, film coated, minimum 98%
NAC with glycine for 16 weeks restored glutathione, lowered oxidative stress and inflammation, and improved physical function in adults aged 61 to 80. link (opens in a new tab)
Trial dose: about 7 g a day. P32 sachet: 400 mg.
No safety concern at this dose. link (opens in a new tab)
08
300 mg
Withania somnifera root only, minimum 2.5% withanolides
250 mg a day lowered stress and cortisol and improved sleep in stressed healthy adults. link (opens in a new tab)
Trial dose: 250 mg and 600 mg a day. P32 sachet: 300 mg.
Very rare liver injury has been reported with ashwagandha supplements. link (opens in a new tab)
What the trials show: A 24-week placebo-controlled trial in 1,200 healthy adults found no treatment-related liver or kidney injury at 500 mg of root extract a day. A 12-month study of 191 adults taking 600 mg a day found no harmful change in liver, kidney or thyroid markers. link 1 (opens in a new tab) link 2 (opens in a new tab) link 3 (opens in a new tab)
Why we kept it: The benefit in the trial above, and no liver signal in these two long studies at higher doses than ours.
09
300 mg, 90 mg curcuminoids
Water soluble, minimum 30% total curcuminoids
A high-absorption curcumin improved working memory and mood in healthy adults aged 60 to 85, within an hour and again at four weeks. link (opens in a new tab)
Trial dose: 80 mg a day. P32 sachet: 90 mg of curcuminoids.
Very rare liver injury has been reported with concentrated turmeric and curcumin supplements. link (opens in a new tab)
What the trials show: Across 99 randomised trials in 5,546 people with fatty liver, curcumin lowered liver enzymes on average. A 16-week placebo-controlled trial of 80 mg a day of a high-absorption curcumin in people with fatty liver reduced liver enzymes. link 1 (opens in a new tab) link 2 (opens in a new tab)
Why we kept it: The benefit in the trial above, and lower liver enzymes on average across these trials.
10
250 mg
Acacia senegal gum arabic
No trial claimed.
Why it is in Protocol32: It is the carrier. It spreads the small-dose ingredients evenly through the powder, so every sachet carries the same amounts.
P32 sachet: 250 mg.
No safety concern at this dose. link (opens in a new tab)
11
250 mg
Boswellia serrata, AKBA enriched extract, 20% AKBA
Ninety days of an AKBA-enriched extract reduced knee pain, improved function, and lowered MMP-3, the enzyme that breaks down cartilage, in joint fluid. link (opens in a new tab)
Trial dose: 250 mg a day, 30% AKBA. P32 sachet: 250 mg, 20% AKBA.
No safety concern at this dose. link (opens in a new tab)
12
250 mg, 200 mg silymarin
Silybum marianum, 80% silymarin
Across 8 trials in people with fatty liver, silymarin lowered ALT and AST more than control. link (opens in a new tab)
Trial dose: about 210 to 1,080 mg of silymarin a day. P32 sachet: 200 mg of silymarin.
No safety concern at this dose. link (opens in a new tab)
13
200 mg
Panax quinquefolius root, 20% ginsenosides
Single doses improved working memory in healthy young adults within hours. Calmness improved at 100 mg. link (opens in a new tab)
Trial dose: 100, 200 and 400 mg as single doses, with 10.65% ginsenosides. P32 sachet: 200 mg, with 20% ginsenosides.
No safety concern at this dose. link (opens in a new tab)
14
200 mg, 80 mg bacosides
Whole plant, minimum 40% bacosides
Nine trials pooled: bacopa improved attention and speed of processing, and took twelve weeks to do it. link (opens in a new tab)
Trial dose: 300 to 450 mg a day. P32 sachet: 200 mg.
No safety concern at this dose. link (opens in a new tab)
15
200 mg
Minimum 95% phospholipids
No trial claimed. No absorption claim.
Why it is in Protocol32: It is an emulsifier. Each molecule has one end that mixes with fat and one that mixes with water, so it helps oil-based ingredients such as CoQ10 and vitamin E mix into the drink instead of floating on top.
P32 sachet: 200 mg.
No safety concern at this dose. link (opens in a new tab)
16
100 mg
Minimum 98% L-isomer
Four weeks of L-theanine reduced stress-related symptoms and improved sleep and cognition in healthy adults. link (opens in a new tab)
Trial dose: 200 mg a day. P32 sachet: 100 mg.
No safety concern at this dose. link (opens in a new tab)
17
100 mg
Ubiquinone, minimum 99%
Across 13 trials in 1,126 people, CoQ10 reduced fatigue. link (opens in a new tab)
Trial dose: varied across the trials. P32 sachet: 100 mg.
No safety concern at this dose. link (opens in a new tab)
18
100 mg
Zingiber officinale, water soluble, minimum 5% gingerols
A single dose of ginger sped up stomach emptying in healthy volunteers. link (opens in a new tab)
Trial dose: 1.2 g, as a single dose. P32 sachet: 100 mg.
No safety concern at this dose. link (opens in a new tab)
19
100 mg, giving 5 mg lutein and 1 mg zeaxanthin
Water soluble, 5:1 ratio
Raised the pigment at the centre of the retina and improved recovery after a bright flash and colour contrast in 115 healthy young adults. link (opens in a new tab)
Trial dose: 10 mg lutein and 2 mg zeaxanthin a day. P32 sachet: 5 mg lutein and 1 mg zeaxanthin.
No safety concern at this dose. link 1 (opens in a new tab) link 2 (opens in a new tab)
20
65 mg
Sodium ascorbate
Taken every day, vitamin C shortened adults’ colds by about 8 per cent. link (opens in a new tab)
Trial dose: 200 mg a day. P32 sachet: 65 mg, as sodium ascorbate.
No safety concern at this dose. link (opens in a new tab)
21
35 mg, 10.5 mg zinc
30% elemental
A year of zinc cut infection rates and oxidative stress markers in older adults. link (opens in a new tab)
Trial dose: 45 mg a day, as zinc gluconate. P32 sachet: 10.5 mg, as zinc citrate.
No safety concern at this dose. link (opens in a new tab)
22
25 mg: lactase 125 ALU, protease 1,875 HUT, amylase 1,250 DU
Lactase, protease and amylase
No trial at this dose. No digestion claim.
Why it is in Protocol32: It adds small amounts of the enzymes that break down milk sugar, protein and starch.
P32 sachet: 25 mg, giving lactase 125 ALU, protease 1,875 HUT and amylase 1,250 DU.
No safety concern at this dose. link (opens in a new tab)
23
20 mg, 2 billion CFU
MTCC 5856, spore form
Ninety days of this strain reduced bloating, abdominal pain and stool frequency in people with irritable bowels. link (opens in a new tab)
Trial dose: 2 billion CFU a day. P32 sachet: 2 billion CFU.
No safety concern at this dose. link (opens in a new tab)
24
15 mg
Crocus sativus stigma, 1% safranal
Six weeks of saffron extract in the evening improved sleep quality against placebo. link (opens in a new tab)
Trial dose: 15.5 mg a day. P32 sachet: 15 mg.
Well tolerated at this dose. Mild stomach upset in some people. link (opens in a new tab)
25
7.5 mg
Natural astaxanthin
Across 9 trials, astaxanthin improved skin moisture and elasticity. link (opens in a new tab)
Trial dose: up to 12 mg a day. P32 sachet: 7.5 mg.
No safety concern at this dose. link (opens in a new tab)
26
10 mg
95% alpha-tocopherol
No trial at this dose.
Why it is in Protocol32: Vitamin E protects the fats in your cell membranes from oxidation, and vitamin C recharges it after use. 10 mg is close to a day’s requirement. link (opens in a new tab)
P32 sachet: 10 mg.
No safety concern at this dose. link (opens in a new tab)
27
6 mg, 0.84 mg copper
14% elemental
No trial claimed.
Why it is in Protocol32: Zinc taken every day can lower copper over time, so copper keeps the two in balance. Copper is also needed by the enzymes that cross-link collagen and finish the energy line.
P32 sachet: 0.84 mg.
No safety concern at this dose. link (opens in a new tab)
28
600 IU, 15 mcg
Cholecalciferol from lichen, 6 mg of a 100 IU per mg premix
A 2021 analysis of 37 trials found daily vitamin D at 400 to 1,000 IU gave the clearest protection against respiratory infections. A 2025 update by the same team found the overall effect was no longer statistically significant. link 1 (opens in a new tab) link 2 (opens in a new tab)
Trial dose: 400 to 1,000 IU a day. P32 sachet: 600 IU.
No safety concern at this dose. link (opens in a new tab)
29
1.9 mg
Pyridoxal-5-phosphate
No trial at this dose, and we do not borrow one from a higher dose.
Why it is in Protocol32: B6 is needed to clear homocysteine, to make red blood cells, and to make serotonin and dopamine. 1.9 mg, in its active form, is close to a day’s requirement.
P32 sachet: 1.9 mg.
No safety concern at this dose. link (opens in a new tab)
30
1.9 mg
Riboflavin
Twelve weeks of riboflavin lowered homocysteine by 22 per cent in people carrying the MTHFR variant. link (opens in a new tab)
Trial dose: 1.6 mg a day. P32 sachet: 1.9 mg.
No safety concern at this dose. link (opens in a new tab)
31
220 mcg
Pteroylglutamic acid
Pooled trials: 0.2 mg of folic acid a day lowered homocysteine by about 13 per cent, and 0.4 mg by about 20 per cent. link (opens in a new tab)
Trial dose: 200 to 400 mcg a day. P32 sachet: 220 mcg.
No safety concern at this dose. link (opens in a new tab)
32
2.5 mcg
Cyanocobalamin
In Pune, a year of low-dose B12 lowered homocysteine by a mean 5.9 µmol/L in 300 adults. A five times larger dose did no better. link (opens in a new tab)
Trial dose: 2 mcg a day, as cyanocobalamin. P32 sachet: 2.5 mcg, as cyanocobalamin.
No safety concern at this dose. link (opens in a new tab)
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What the 32 cost us
Flavour and sweetener, 907 mg, extra and declared in full on the pack. None of it is here to do anything to your body.