21 ingredients. Full transparency. No proprietary blends.
Every ingredient listed. Every dose disclosed. Every decision explained. This is what's in Good Dad, why it's there, and what the evidence says.
Formulation Philosophy
Support, don't override
We provide the building blocks your body needs to produce energy, regulate sleep, and manage stress naturally. No synthetic melatonin that makes your body lazy. No stimulants that spike and crash. Natural precursors and adaptogens that help your biology do what it's designed to do.
Therapeutic doses where it matters
L-Theanine at 400mg. Rhodiola at 200mg standardised. L-Tryptophan at 220mg (UK legal max). Key actives are dosed at levels the research supports, not at token amounts that look good on a label. Where ingredients are supportive rather than clinical, we tell you.
Bioavailable forms only
Your body can't use what it can't absorb. We use Methylcobalamin over Cyanocobalamin, P5P over Pyridoxine, 5-MTHF over Folic Acid, Zinc Picolinate over Oxide. Premium forms cost more. They also work.
Cognitive Fuel.
12 ingredients.
Sharp when it matters. Patient when it counts. Two capsules with breakfast to support focus, energy production, and stress resilience through the demands of the day.
Standardised to 3% rosavins (6mg) and 1% salidrosides (2mg). Research supports 200-600mg for stress resilience, mental fatigue reduction, and cortisol modulation. Our dose sits at the validated lower end of the clinical range. Multiple RCTs demonstrate reduced subjective fatigue and improved cognitive function under stress.
200mg sits at the lower end of the clinical range (200-600mg) but matches the standardised WS 1375 extract used in positive trials. Clinical range: 200-600mg standardised extract
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Lekomtseva Y, et al. (2017) RCT, 100 subjects PMID: 28219059
2x200mg WS 1375 for 8 weeks: greatest improvement after just 1 week, with continued benefits throughout the trial.
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Ishaque S, et al. (2012) Systematic Review PMID: 22643043
Review of 11 studies found evidence supporting benefits for physical performance and mental fatigue, though results were contradictory across studies.
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Anghelescu IG, et al. (2018) Open-label, 12 weeks PMID: 30564850
200mg WS 1375 twice daily: significant improvements in stress symptoms, disability, and functional impairment (all p<0.001) from week 1.
10:1 concentrated extract equivalent to 2,000mg raw mushroom. Clinical studies typically use 1,000-3,000mg of extract, making this a supportive rather than clinical dose. Included for its nerve growth factor (NGF) stimulation properties, which support cognitive function over time. The honest trade-off: a full clinical dose would require 5x more material and mean 6+ capsules daily.
200mg at 10:1 concentration is equivalent to ~2,000mg raw mushroom. Clinical trials typically use 1,000-3,000mg extract, placing this in the supportive range. Clinical range: 1,000-3,000mg extract. Our equivalent: ~2,000mg raw
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Docherty S, et al. (2023) RCT, 41 adults PMC10675414
1.8g for 28 days: faster cognitive task performance (p=0.005); trend toward reduced stress (p=0.051).
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Mori K, et al. (2009) RCT PMID: 18844328
3g/day for 16 weeks: significantly improved cognitive function in mild cognitive impairment.
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Systematic Review (2024) 26 studies PMC12434001
Confirmed neuroprotective, antioxidant properties; erinacines and hericenones stimulate NGF biosynthesis.
The 4:1 concentrated extract is equivalent to 800mg raw mushroom. Supports ATP production (cellular energy) and oxygen utilisation. Clinical studies typically use higher doses, but at 4:1 concentration this provides meaningful adaptogenic support for sustained energy without stimulation.
200mg at 4:1 concentration is equivalent to ~800mg raw. Clinical trials use 1,000-4,000mg. Included as part of an adaptogenic complex, not a standalone dose. Clinical range: 1,000-4,000mg. Our equivalent: ~800mg raw
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Hirsch KR, et al. (2017) RCT PMC5236007
4g/day for 3 weeks: improved VO2max (+4.8, p=0.042) and time to exhaustion.
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Chen S, et al. (2010) RCT PMC3110835
333mg 3x/day for 12 weeks: metabolic threshold increased 10.5% (p<0.02).
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Ontawong A, et al. (2024) RCT PMID: 38580687
8-week supplementation: increased NK cell activity in both men and women.
The acetylated form of L-Tyrosine chosen for superior blood-brain barrier penetration. A precursor to dopamine, norepinephrine, and epinephrine. Research shows particular benefit under conditions of sleep deprivation and multi-tasking stress, both of which are constants of fatherhood. Typical clinical range is 300-500mg, making this a supporting dose.
Clinical studies typically use 300-500mg or weight-based doses (100-150mg/kg). 200mg provides precursor support but is below most studied doses. Typical clinical range: 300-500mg. Acute stress studies: 100-150mg/kg body weight
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Jongkees BJ, et al. (2015) Review PMID: 26424423
Tyrosine supplementation most beneficial when neurotransmitter function is intact but limited by availability.
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Neri DF, et al. (1995) Sleep deprivation study PMID: 7794222
150mg/kg during sleep deprivation: significantly improved psychomotor performance and reduced vigilance lapses for ~3 hours.
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Colzato LS, et al. (2013) Rapid Evidence Assessment PMID: 26126245
14 controlled trials: supported recommendation for tyrosine to mitigate cognitive decline during stressor exposure.
150mg in AM + 250mg in PM = 400mg total daily dose, sitting squarely in the 200-400mg clinical range. Sourced from decaffeinated green tea extract (not synthetic) to avoid Novel Food regulation issues in the UK. Decaffeinated because we deliberately excluded stimulants like caffeine from the formula. In the AM formula, promotes alpha brain wave activity for focused calm under pressure. Increases attention and working memory without sedation.
400mg daily sits at the upper end of the clinical range (200-400mg). Split dosing across AM and PM provides sustained benefits throughout the day. Clinical range: 200-400mg daily
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Williams JL, et al. (2020) Systematic Review PMID: 31758301
Confirmed 200-400mg daily for up to 8 weeks is safe and effective for stress and anxiety management.
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Hidese S, et al. (2019) RCT PMC6836118
200mg/day for 4 weeks: significant improvements in depression (p=0.019), anxiety (p=0.006), and sleep quality (p=0.013).
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Baba Y, et al. (2021) RCT PMID: 38758503
28-day supplementation reduced Perceived Stress Scale by 17.98% (p=0.04).
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Unno K, et al. (2021) Mechanistic PMC8475422
Single 200mg dose increased frontal alpha brain wave power, the signature of relaxed alertness.
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Meta-analysis (2024) 11 Studies PMC11616108
Cross-country analysis found L-theanine significantly reduced psychiatric symptoms as adjunct therapy.
Essential for mitochondrial ATP synthesis. Your cells literally cannot produce energy without it. Levels decline with age and stress. 100mg sits at the lower end of the clinical range (100-300mg) but provides meaningful cellular energy support. Enhanced absorption via BioPerine in the same formula.
100mg is the lower end of the clinical range (100-400mg). Optimal may be 300mg+ per some reviews, but meaningful fatigue reduction is seen from 100mg. Clinical range: 100-400mg daily. Our dose: 100mg with BioPerine-enhanced absorption
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Mehrabani S, et al. (2022) Meta-analysis, 13 RCTs PMID: 36091835
1,126 participants: CoQ10 significantly reduced fatigue (p=0.001). Dose-response coefficient: -0.0017 per mg.
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Mortensen SA, et al. (2014) Q-SYMBIO Trial PMID: 25282031
420 patients, 100mg 3x/day for 2 years: reduced major adverse cardiovascular events.
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Mehrabani S, et al. (2019) Systematic Review, 16 studies PMID: 30935528
10 of 16 studies showed significant beneficial effects on fatigue (p<0.05) across healthy, statin-related, and chronic fatigue populations.
1,000 IU daily. Supports immune function, muscle function, and bone health. Most UK adults are deficient, particularly during autumn and winter. Paired with Vitamin K2 for proper calcium utilisation, preventing arterial calcification while supporting bone density.
1000 IU is a maintenance dose appropriate for general supplementation. Higher doses (3,000-4,000 IU) show stronger testosterone effects but require monitoring. NHS-recommended supplementation. Range: 1,000-4,000 IU daily
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Pilz S, et al. (2011) RCT PMID: 21154195
3,332 IU/day for 1 year in deficient men: total testosterone increased from 10.7 to 13.4 nmol/L (p<0.001).
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Grant WB, et al. (2025) Evidence Review PMID: 39861407
Serum levels >30 ng/mL significantly lower disease and mortality risks. 2,000 IU/day prevents deficiency; ~60% of Northern Europeans are insufficient.
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Meta-analysis (2024) 17 trials PMC11506788
17 trials: Vitamin D supplementation significantly increased total testosterone (p=0.03). Strongest effects in deficient populations.
MK-7 form chosen for its long half-life (72 hours vs 1-2 hours for MK-4). Directs calcium to bones and teeth where it belongs, rather than soft tissues and arteries. Essential pairing with Vitamin D3.
Active form (P5P) instead of cheap Pyridoxine. Your body doesn't need to convert it. Supports neurotransmitter synthesis including serotonin and dopamine. Present in both AM and PM formulas (9mg total daily) for nervous system function and tiredness reduction.
5-MTHF instead of synthetic folic acid. Approximately 40% of the population carries the MTHFR gene variation that impairs conversion of folic acid to its usable form. 5-MTHF bypasses this entirely. Supports energy metabolism and cell division.
Methylcobalamin, not Cyanocobalamin. The body-ready form. Cyanocobalamin (the cheap version) contains a cyanide molecule that your body must remove before it can use the B12. Essential for nervous system function, energy metabolism, and red blood cell formation.
Patented black pepper extract providing 2.4mg piperine. Clinically shown to increase the bioavailability of CoQ10 by up to 30% and curcumin by up to 2,000%. Included specifically to enhance absorption of the other AM ingredients. Small dose, significant impact.
Deep Recovery.
9 ingredients.
Quality sleep, even when it's quantity-limited. Two capsules before bed to support natural melatonin production, nervous system recovery, and sleep efficiency.
10:1 concentrated extract equivalent to 4,000mg raw fruit. One of the richest natural sources of melatonin precursors. Unlike synthetic melatonin (which can suppress your body's own production over time), Tart Cherry provides the raw materials for your body to produce melatonin naturally. Also rich in anthocyanins with anti-inflammatory properties.
400mg at 10:1 concentration = ~4,000mg raw cherry. Clinical studies use 480-500mg powder or 30-60ml concentrate. Evidence is moderate with some conflicting results. Clinical range: 480-500mg powder. Our equivalent: ~4,000mg raw
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Howatson G, et al. (2012) RCT PMID: 22038497
30ml concentrate 2x/day for 7 days: significant increases in sleep time and efficiency (p<0.05) with elevated urinary melatonin.
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Losso JN, et al. (2018) Pilot study PMC5617749
Increased sleep time and efficiency. Proposed mechanism: procyanidin B-2 inhibits IDO, increasing tryptophan availability for melatonin.
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Hillman AR, et al. (2022) RCT, 44 participants PMID: 35790450
44 participants over 30 days: no significant differences vs placebo. Methodological differences may explain discrepancy.
250mg in PM (+ 150mg in AM = 400mg total). Sourced from decaffeinated green tea extract, so there are zero stimulants in the PM formula. In the evening context, without stimulating companions, L-Theanine promotes the shift from high-beta (stressed, wired) to alpha (relaxed, ready for sleep). Reduces sleep onset latency and improves sleep efficiency. The percentage of time in bed actually spent in restorative stages.
250mg PM + 150mg AM = 400mg daily total. The PM portion is the larger dose, deliberately weighted toward evening for sleep-quality support. See AM formula for full study citations.
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Williams JL, et al. (2020) Systematic Review PMID: 31758301
Confirmed 200-400mg daily for up to 8 weeks is safe and effective for stress and anxiety management.
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Hidese S, et al. (2019) RCT PMC6836118
200mg/day for 4 weeks: significant improvements in depression (p=0.019), anxiety (p=0.006), and sleep quality (p=0.013).
4:1 concentrated extract equivalent to 1,000mg raw herb. Near the lower threshold of the clinical range (300-600mg Cyracos extract). Acts as a GABA transaminase inhibitor, helping maintain calming GABA levels. Traditional use for anxiety and sleep, supported by modern research showing reduced cortisol and improved mood.
250mg at 4:1 concentration = ~1,000mg raw. Clinical studies use 300-600mg standardised extract (Cyracos). We're slightly below the clinical floor for standardised extracts. Clinical range: 300-600mg Cyracos. Our equivalent: ~1,000mg raw
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Meta-analysis (2021) Meta-analysis PMID: 34449930
Significantly improved anxiety (SMD: -0.98, p=0.003) and depression (SMD: -0.47, p=0.0005) vs placebo.
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Bano S, et al. (2023) RCT PMC10620697
400mg/day for 3 weeks: significant improvements in depression, anxiety, stress, and quality of life (all p<0.001).
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Cases J, et al. (2011) Pilot trial PMC3230760
600mg/day Cyracos for 15 days: significantly reduced anxiety-related symptoms in mild-moderate anxiety.
220mg is the maximum permitted dose in UK supplements. A direct precursor to serotonin and then melatonin. Your body converts L-Tryptophan to 5-HTP to Serotonin to Melatonin. We chose L-Tryptophan over 5-HTP because 5-HTP is banned in UK supplements. This is the natural, legal, evidence-based pathway to supporting your body's own melatonin production.
220mg is the UK regulatory maximum for supplements. Most clinical studies use 250mg-1g. We dose at the legal ceiling, any higher requires a prescription. Clinical range: 250mg-1g. UK legal max: 220mg. We're at 100% of legal limit
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Hartmann E. (1982) Review of 40 studies PMID: 6764927
20 years of research: L-tryptophan at 1g+ increases sleepiness and decreases sleep latency. Best results in mild insomnia.
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Hartmann E, et al. (1979) Clinical study PMID: 469515
250mg, the dose closest to ours, significantly increased Stage IV (deep) sleep in mild insomniacs.
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Meta-analysis (2021) Meta-analysis PMID: 33942088
Tryptophan supplementation shortened wake-after-sleep-onset by 81 minutes per gram (p=0.017).
Picolinate form chosen for superior absorption over cheaper Oxide or Gluconate. Supports cognitive function, protein synthesis, and immune health. Included in PM because zinc is best absorbed on an emptier stomach and pairs well with copper (included at 1mg to prevent zinc-induced copper depletion).
15mg is the standard NRV-level dose. Clinical testosterone studies often use 30-50mg elemental zinc. Our dose maintains zinc status; clinical effects on testosterone depend on baseline deficiency. Clinical range: 15-50mg elemental. Testosterone effect depends on baseline zinc status
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Systematic Review (2022) 38 papers PMID: 36577241
Confirmed zinc deficiency reduces testosterone; supplementation improves levels. Effects vary by basal zinc status.
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Prasad AS, et al. (1996) Clinical study PMID: 8875519
Older men with marginal zinc deficiency: doubled testosterone levels with 6-month supplementation.
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Jazinaki MS, et al. (2024) Systematic Review, 8 RCTs PMID: 39377022
Majority of evidence showed significant improvement in sleep quality with zinc supplementation vs control groups.
10:1 concentrated extract equivalent to 500mg raw ginger, standardised to 5% gingerols (2.5mg active). Anti-inflammatory and digestive support. Aids absorption of other PM ingredients. Provides gentle gut comfort that supports overall recovery during sleep.
50mg at 10:1 = ~500mg raw with 5% gingerols. Clinical studies use 250mg-1.5g powder. Included primarily for digestive comfort and anti-inflammatory support. Clinical range: 250mg-1.5g powder. Our equivalent: ~500mg raw
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Ernst E, Pittler MH (2000) Systematic Review PMID: 10793599
6 RCTs: ginger superior to placebo for seasickness (p<0.05) and morning sickness (p=0.035).
10:1 concentrated extract equivalent to 400mg raw chamomile. Contains apigenin, which binds to benzodiazepine receptors in the brain to promote relaxation without sedation. Supportive dose that complements L-Theanine and Lemon Balm in the calming stack.
40mg at 10:1 = ~400mg raw. Clinical studies use 200-400mg extract or 400-800mg powder. We're at the lower end of extract range, supportive rather than standalone. Clinical range: 200-400mg extract. Our equivalent: ~400mg raw
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Meta-analysis (2024) 10 studies, 772 participants PMID: 39106912
772 participants: significant PSQI reduction (-1.88); improved night awakenings but no improvement in sleep duration.
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Adib-Hajbaghery M, et al. (2017) RCT, 60 participants PMID: 29154054
200mg extract 2x/day for 28 days: significantly improved sleep quality vs placebo. Concluded chamomile is a safe modality for promoting sleep.
Same active P5P form as AM. In the PM context, B6 is essential for converting L-Tryptophan to serotonin and then melatonin. Without adequate B6, the conversion pathway stalls. 9mg total daily across both formulas.
Chelated bisglycinate form for gentle absorption. Included specifically to balance the 15mg zinc dose. Supplementing zinc without copper can deplete copper levels over time. Also supports iron transport and skin/hair pigmentation. The form matters here: copper oxide and sulphate are harsh on the stomach.
Good doses mean nothing if 90% ends up in the toilet
Most supplements use cheap forms that your body can't absorb. We use premium, bioavailable forms across every ingredient. Here's what that means in practice.
Not every ingredient is at a clinical dose. Here's the truth.
Most brands claim "clinically dosed" across the board. We won't. Some of our ingredients are at full clinical levels. Others are concentrated extracts providing adaptogenic support. You deserve to know which is which.
L-Theanine at 400mg? Clinical. Rhodiola at 200mg standardised? Clinical. Lion's Mane at 200mg concentrated extract? Supportive. You'd need 5x more for full clinical doses, which would mean 6 capsules and double the price. We made a trade-off for a practical daily ritual you'll actually stick to.
At or Near Clinical Doses
Concentrated Supportive Doses
We surveyed 337 people before building anything
We didn't start with a product. We started with a survey. 337 responses collected February 2026: 308 fathers, 26 partners, 3 friends. Five of six validation hypotheses passed. These numbers shaped every formulation decision.
Based on 308 father respondents (337 total). +/-5.6% margin of error at 95% confidence.
UK manufactured. Third-party tested. No shortcuts.
Manufactured by BLC (Black Label Creations) in the UK. Every batch tested for purity, potency, and contaminant levels. HPMC vegetarian capsule shells. No proprietary blends, no hidden ingredients, no mystery doses.
UK Manufactured
Produced in BLC facilities under strict quality controls.
Third-Party Tested
Independent testing for heavy metals, contaminants, and label accuracy.
HPMC Capsules
Vegetarian capsule shells. No gelatin, no unnecessary additives.
No Proprietary Blends
Every ingredient and every dose fully disclosed on the label.
EFSA Compliant
All health claims meet EU/UK regulatory standards.
Batch Traceable
Full traceability from raw material to finished product.
No Fillers
Active ingredients only. No bulking agents or unnecessary excipients.
Full Transparency
This page. Everything here. Nothing hidden.
21 ingredients. 4 capsules.
That's it.
Two with breakfast. Two before bed. Designed for the chaos of fatherhood, not the Instagram version.
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