The science, in full

Every gram in Dosys,
and the evidence behind it

Five active ingredients, each dosed to the range used in published research. Below is how each one works in the body and what the studies actually found.

18 peer-reviewed sourcesISSN & ACSM position stands~6 min read
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The idea

Two systems, one stick

Most daily formulas pick a lane: creatine for the gym, or electrolytes for hydration. Dosys runs both, because they solve two different problems in the same body. Creatine refills the energy your muscles spend. Electrolytes carry the electrical signals and the water that let those muscles keep spending it. Taurine sits between the two, in the muscle cell itself.

None of this is exotic. Creatine and the major electrolytes are among the most-studied compounds in sports science. What matters is dose: the amounts research actually supports. The rest of this page covers each ingredient, the mechanism behind it, and what the studies found.

Foundations

Where muscle energy actually comes from

Every contraction is paid for in ATP, adenosine triphosphate, the cell's energy currency. The catch: muscle only stores enough ATP for a few seconds of maximal effort. To keep going, it has to regenerate ATP as fast as it burns it.

The fastest way it does that is the phosphocreatine system. Phosphocreatine (PCr) is a reserve that instantly donates a phosphate to spent ADP, rebuilding it into usable ATP the moment stores run low. The more phosphocreatine sitting in the muscle, the faster you recharge between hard efforts, which is the whole reason creatine works.

The creatine kinase reaction. A bigger phosphocreatine reserve means ATP is regenerated faster during repeated high-intensity effort.1,2

Macro of fine micronized creatine crystalline powder
01Energy

Creatine monohydrate

5 gCreapure® monohydrate, made in Germany

The most studied supplement in sports nutrition, and it earns it.

“Most effective”
the ISSN's verdict on creatine for high-intensity capacity and lean mass1
How it works

Creatine raises the size of your phosphocreatine reserve, the tank that regenerates ATP between hard efforts. A fuller tank means faster energy recharge, which shows up as the ability to do a little more work before fatigue: the extra rep, the held sprint.1,2

What the research shows

The International Society of Sports Nutrition calls creatine monohydrate the most effective legal supplement available for increasing high-intensity exercise capacity and lean body mass, and pooled trials confirm meaningful strength gains when it's paired with training.1,3 Muscle stores sit around 120–140 mmol/kg and can be pushed toward 150–160 with supplementation.2

Why we skip the loading phase

A steady 5 g a day saturates muscle in roughly 3–4 weeks. A short 20 g/day “load” gets there in 5–7 days, the same endpoint, just faster.2 Dosys is formulated for the daily habit, so one stick a day is the whole protocol.

Macro of translucent glassy crystalline structures
02Muscle

Taurine

1 g

A real endurance edge, at a well-researched dose.

Significant
a real, statistically significant endurance benefit, pooled across controlled trials6
How it works

Taurine is a sulfur amino acid your muscles hold in large amounts, one of the most abundant free amino acids in muscle tissue. It isn't built into protein; it works as an osmolyte, managing cell volume and hydration, and it helps regulate the calcium handling that turns a nerve signal into a contraction.7,8 In isolated fibres, taurine increases the calcium a muscle can store and release.8

What the research shows

A meta-analysis of endurance trials found taurine produced a small but real improvement in performance, consistent across doses from 1–6 g.6 Hard training depletes muscle taurine, which is the rationale for topping it back up alongside creatine.

Macro of coarse cubic salt crystals
03Hydration

Sodium

~235 mgfrom tri-sodium citrate

The electrolyte with the strongest hydration evidence.

1st
the electrolyte you lose first, and most, through sweat
How it works

Sodium is the main electrolyte in the fluid outside your cells. It holds plasma volume, the water in your blood, and drives the nerve signals behind every contraction through the sodium–potassium pump. It's also why oral rehydration works: sodium pulls water across the gut wall, so the fluid you drink actually gets absorbed.9

What the research shows

The ACSM's position stand is explicit: replacing fluid without replacing sodium limits how much you actually rehydrate and how fast plasma volume recovers.9 Sweat sodium varies enormously between people, from roughly 260 to over 2,000 mg per litre of sweat.10,11

Macro of faceted translucent mineral crystal shards
04Hydration

Potassium

~130 mg

Sodium's partner inside the cell, in a supporting role.

3,500 mg
the daily adequate intake most people fall short of13
How it works

If sodium runs the outside of the cell, potassium runs the inside: it's the primary cation within the muscle fibre, and the two are pumped against each other to set the electrical charge every contraction depends on. During intense exercise, potassium floods out of working muscle, and that shift is one of the recognised mechanisms behind muscular fatigue.12

What the research shows

The interesting story is dietary: European guidance sets adequate potassium at 3,500 mg/day, and most people don't reach it.13 It's also the electrolyte most often left out of cheap hydration mixes, not for a physiological reason, but because potassium salts taste bitter, so formulators quietly drop them.

Macro of matte silvery mineral flakes
05Recovery

Magnesium

~57 mg

A daily top-up against a real dietary gap, not a cramp cure.

~50%
of adults consume less magnesium than the estimated requirement16
How it works

Magnesium is a cofactor in over 300 enzyme reactions, and it's inseparable from energy itself: the ATP your muscles spend is biologically active as a magnesium–ATP complex.14 It also acts as calcium's counterweight: where calcium drives a muscle to contract, magnesium helps it relax between contractions.14

What the research shows

Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, and to the reduction of tiredness and fatigue.14 Getting enough is the catch. Roughly half of adults take in less than the estimated requirement, largely because refining grain strips out most of its magnesium and it's never added back.16 Hard training raises requirements by an estimated 10–20% through sweat and urinary losses.15

The full formula

One 10 g stick, five actives

No proprietary blends and no hidden doses. Here is exactly what a single stick delivers, and the job each ingredient does.

IngredientPer stickRole
Creatine monohydrate5 gRefills the phosphocreatine energy reserve
Taurine1 gOsmolyte + calcium handling in the muscle cell
Sodium~235 mgPlasma volume, nerve signalling, fluid absorption
Potassium~130 mgIntracellular charge; works in ratio with sodium
Magnesium~57 mgATP activation and muscle relaxation
How we dose

Evidence first, marketing second

01

Researched doses, in the open

Every active is dosed to the amount used in the studies we cite, printed on the pack, never buried in a “proprietary blend.”

02

Mechanism ≠ proof

What an ingredient does in the body and what has been proven to change performance are two different things, and this page treats them separately.

03

Every claim is cited

Each effect described on this page links to the peer-reviewed source behind it, listed in full at the foot of the page.

One stick a day

The formula, built on all of the above

Five researched actives, one unflavored stick, once a day. No loading, no guesswork.

See the product
Sources

References

  1. 1Kreider RB, et al. ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. View source ↗
  2. 2Hultman E, Söderlund K, Timmons JA, et al. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232–237. View source ↗
  3. 3Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198–226. View source ↗
  4. 4Antonio J, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13. View source ↗
  5. 5Candow DG, et al. “Heads Up” for creatine supplementation and its potential applications for brain health and function. Sports Med. 2023;53(Suppl 1):49–65. View source ↗
  6. 6Waldron M, Patterson SD, Tallent J, Jeffries O. The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med. 2018;48(5):1247–1253. View source ↗
  7. 7Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021;18:39. View source ↗
  8. 8Bakker AJ, Berg HM. Effect of taurine on sarcoplasmic reticulum function and force in skinned fast-twitch skeletal muscle fibres of the rat. J Physiol. 2002;538(Pt 1):185–194. View source ↗
  9. 9Sawka MN, et al. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377–390. View source ↗
  10. 10Baker LB. Physiology of sweat gland function: the roles of sweating and sweat composition in human health. Temperature. 2019;6(3):211–259. View source ↗
  11. 11Lara B, et al. Interindividual variability in sweat electrolyte concentration in marathoners. J Int Soc Sports Nutr. 2016;13:31. View source ↗
  12. 12Sejersted OM, Sjøgaard G. Dynamics and consequences of potassium shifts in skeletal muscle and heart during exercise. Physiol Rev. 2000;80(4):1411–1481. View source ↗
  13. 13EFSA NDA Panel. Dietary reference values for potassium. EFSA Journal. 2016;14(10):4592. View source ↗
  14. 14de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in man: implications for health and disease. Physiol Rev. 2015;95(1):1–46. View source ↗
  15. 15Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006;19(3):180–189. View source ↗
  16. 16Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153–164. View source ↗
  17. 17Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402. View source ↗
  18. 18Volpe SL. Magnesium and the athlete. Curr Sports Med Rep. 2015;14(4):279–283. View source ↗

This page is educational and describes ingredient physiology and published research. It is not medical advice, and individual results vary. If you are pregnant, nursing, have a medical condition, or take prescription medication, check with your doctor before starting any supplement.