Transparent Labs - Sleep & Recover - 120 Capsules

Transparent Labs Sleep & Recover is a non-habit-forming, fully transparent sleep and nighttime recovery formula built for athletes and active individuals who want to optimize the most important window in their training cycle — sleep. Per 4-capsule serving: 1,000mg L-Glycine, 500mg VitaCherry® Tart Cherry Powder, 200mg L-Theanine, 200mg Magnesium Bisglycinate, 100mg Rutaecarpine, 15mg Zinc Citrate, 10mg Pyridoxal-5'-Phosphate (active Vitamin B6), and 2mg MicroActive® dual-release Melatonin. No artificial ingredients, no proprietary blends, no next-day grogginess. Third-party tested for purity and potency — Certificate of Analysis publicly available. 120 capsules per container — 30 four-capsule servings. Take 4 capsules on an empty stomach 30-45 minutes before bedtime. Also available in a melatonin-free version for users who prefer no melatonin. California Prop 65 Warning may apply — confirm on label.*

Supplement Facts — Transparent Labs Sleep & Recover (Per 4 Capsules / 30 Servings)

• L-Glycine — 1,000mg
• VitaCherry® Tart Cherry Powder (Prunus cerasus, Fruit) — 500mg
• L-Theanine — 200mg
• Magnesium (as Magnesium Bisglycinate) — 200mg
• Rutaecarpine — 100mg
• Zinc (as Zinc Citrate) — 15mg
• Vitamin B6 (as Pyridoxal-5'-Phosphate / P5P) — 10mg
• Melatonin (as MicroActive® dual-release + standard melatonin) — 2mg

• Other Ingredients: Hypromellose (HPMC) capsule, Microcrystalline Cellulose, Vegetable Magnesium Stearate
• No artificial ingredients. No proprietary blends. No fillers.
• 120 capsules per container. 30 servings at 4 capsules per serving.
• Take 4 capsules on an empty stomach 30-45 minutes before bedtime.
• Third-party tested — Certificate of Analysis publicly available.
• Informed Sport certified — tested for banned substances.
• Also available: Melatonin-Free version with identical formula minus melatonin.

Why Sleep Is the Most Underrated Recovery Tool in Training

The gap between what most athletes invest in their training and what they invest in their sleep is one of the most consistent underperformances in recreational and competitive fitness. Sleep is not passive — it is the primary window during which the body executes the physiological adaptations that training triggers. Human growth hormone (HGH) secretion peaks during slow-wave sleep (SWS). Muscle protein synthesis runs at its highest rate during sleep. Inflammatory markers from training-induced muscle damage are cleared during sleep. Cortisol is suppressed. Testosterone is produced. Glycogen is replenished. The training session creates the stimulus; sleep is where the adaptation actually happens. A supplement protocol that's missing sleep quality optimization is operating at a fundamental deficit.†

Transparent Labs built Sleep & Recover around this premise — not as a sedative that forces unconsciousness, but as a formula that supports the full architecture of sleep quality: faster sleep onset, deeper slow-wave sleep, longer sleep duration, reduced middle-of-the-night waking, and the specific nighttime muscle recovery mechanisms that separate adequate sleep from truly restorative sleep for athletes.†

The Eight Ingredients — What Each One Does

L-Glycine — 1,000mg — Circadian Rhythm Support and Sleep Quality

Glycine is the formula's largest ingredient by dose and one of its most clinically documented. Multiple human clinical trials have demonstrated that 3,000mg of glycine before bed improves sleep quality — but Transparent Labs cites research showing meaningful benefits at even the 1,000mg dose in this formula. Glycine's sleep mechanism operates through NMDA receptors in the suprachiasmatic nucleus (SCN) — the hypothalamic structure that functions as the body's circadian pacemaker. By modulating activity at these NMDA receptors, glycine directly influences the timing and depth of sleep cycles rather than acting as a broad sedative. Subjects in glycine supplementation trials consistently show improvements in subjective sleep quality, reduced time to sleep onset, reduced daytime fatigue, and improved next-day alertness compared to placebo. Glycine also participates in muscle protein synthesis as an amino acid building block, contributing to the recovery dimension of the formula.†

VitaCherry® Tart Cherry Powder — 500mg — Muscle Recovery and Natural Melatonin Precursor

VitaCherry® is a registered trademark from VDF FutureCeuticals — a patented Montmorency tart cherry (Prunus cerasus) powder standardized for its anthocyanin content. Transparent Labs notes that VitaCherry® is 15x more concentrated in the specific anthocyanins associated with reducing exercise-induced inflammation than generic tart cherry powder — this standardization difference matters the same way R-ALA matters versus racemic ALA. You're getting a guaranteed potency of the active compounds rather than a variable commodity extract.†

Tart cherry's sleep and recovery benefits operate through two complementary mechanisms. First, Montmorency cherries are one of the few dietary sources of naturally occurring melatonin — the anthocyanins and phytonutrients in tart cherry support the body's natural melatonin synthesis, contributing to sleep onset and circadian alignment. Second, tart cherry's concentrated anthocyanins and antioxidant polyphenols reduce the inflammatory cytokines (particularly COX-1 and COX-2 mediated inflammation) that produce exercise-induced muscle soreness. Multiple human studies in high-level athletes have documented significant reductions in post-exercise muscle damage markers and DOMS severity with Montmorency cherry consumption. For athletes training the day before or the day after taking Sleep & Recover, VitaCherry® directly improves the physical recovery that happens while sleeping.†

L-Theanine — 200mg — Relaxation Without Sedation

L-Theanine at 200mg is a well-researched dose for inducing relaxed, calm mental states conducive to sleep without producing drowsiness or sedation. Theanine's mechanism is multi-faceted: it crosses the blood-brain barrier within 30-60 minutes of ingestion and stimulates alpha brainwave activity (the brainwave pattern associated with relaxed wakefulness — the state you're in just before falling asleep), reduces excitatory glutamate neurotransmission, and acts as a GABA receptor agonist. The practical experience: racing thoughts slow down, mental chatter quiets, the anxious rumination that keeps many people awake at night diminishes — without the heavy sedative quality of pharmaceutical sleep aids. For anyone who finds falling asleep difficult due to stress, anxiety, or an overactive mind, L-Theanine addresses the cognitive barrier to sleep onset rather than just forcing biological sedation.†

Magnesium Bisglycinate — 200mg — Mineral Foundation for Sleep

Magnesium deficiency is one of the most prevalent nutritional deficiencies in the modern diet — estimated to affect over 50% of Americans — and its consequences for sleep are well-documented. Magnesium is a cofactor in over 350 enzymatic reactions including GABA receptor activation, which is the primary inhibitory neurotransmitter system that calms the nervous system for sleep. Magnesium also regulates melatonin production, reduces cortisol, supports neuromuscular relaxation, and modulates the NMDA receptor system alongside glycine. Multiple clinical trials have demonstrated that magnesium supplementation improves sleep duration, sleep efficiency, and early-morning cortisol in subjects with suboptimal magnesium levels.†

Transparent Labs uses Magnesium Bisglycinate — the magnesium salt of glycine, which is the most bioavailable and GI-friendly magnesium form available. Unlike Magnesium Oxide (poor absorption, strong laxative effect) or Magnesium Citrate (better than oxide but still notably laxative at higher doses), Magnesium Bisglycinate is absorbed through amino acid transporters rather than the ionic magnesium absorption pathway, producing superior bioavailability with no laxative effect even at the 200mg elemental magnesium dose in this formula.†

Rutaecarpine — 100mg — The Caffeine Metabolizer

Rutaecarpine is Sleep & Recover's most distinctive and practically useful ingredient for the target customer — someone who trains hard, uses caffeinated pre-workouts, drinks coffee, or otherwise has caffeine in their system at some point during the day. Rutaecarpine is an alkaloid isolated from Evodia rutaecarpa that has been shown in multiple studies to accelerate the rate at which the liver metabolizes caffeine and caffeine derivatives, clearing them from the body more rapidly than caffeine's natural half-life (3-5 hours) would otherwise allow.†

The practical implication is significant. If you take a pre-workout at 5pm with 300mg caffeine, some of that caffeine is still biologically active at 10pm, 11pm, midnight — suppressing adenosine and delaying sleep onset even when you're lying in bed trying to fall asleep. Rutaecarpine at 100mg taken 30-45 minutes before bed accelerates the enzymatic clearance of whatever caffeine remains in your system at that point, "de-caffeinating" your body and allowing adenosine to build to its natural sleep-inducing concentration. For anyone in the supplement-using, pre-workout-taking demographic who also wants to take a sleep product — which is the majority of Sleep & Recover's user base — Rutaecarpine addresses a real physiological barrier to sleep quality that the other ingredients in the formula don't touch.†

Zinc Citrate — 15mg — Hormonal and Immune Recovery

Zinc is an essential trace mineral involved in testosterone production, immune function, protein synthesis, and sleep regulation. Zinc deficiency — which is common in athletes due to zinc losses through sweat — suppresses testosterone, impairs sleep quality, reduces immune function, and slows post-exercise recovery. The combination of zinc, magnesium, and vitamin B6 in a nighttime formula (the ZMA approach) has documented synergistic benefits for sleep quality and hormonal recovery in active individuals. Transparent Labs uses Zinc Citrate — a more bioavailable zinc form than the Zinc Oxide found in most cheap supplements — at 15mg, which is near the full daily reference intake for zinc in a single serving.†

Pyridoxal-5'-Phosphate (P5P) — 10mg — Active B6 for Serotonin and Melatonin Synthesis

Vitamin B6 is essential for the conversion of tryptophan to 5-hydroxytryptophan (5-HTP) and subsequently to serotonin — the neurotransmitter that is the direct precursor to melatonin synthesis in the pineal gland. Without adequate B6, the tryptophan-to-melatonin synthesis chain is limited regardless of tryptophan intake. Transparent Labs uses Pyridoxal-5'-Phosphate (P5P) — the active, coenzyme form of B6 that is directly usable by the body without requiring conversion. Standard Vitamin B6 supplements use Pyridoxine HCl, which must be converted by the liver to P5P before it can function — a conversion step that is impaired in many people due to genetic variants, liver stress, or B2 deficiency. P5P eliminates that conversion requirement and provides guaranteed bioactive B6 for serotonin and melatonin synthesis support.†

MicroActive® Melatonin — 2mg — Physiological Dose, Dual Release

The melatonin dose in Sleep & Recover is 2mg — a deliberate choice that represents a significant departure from most OTC melatonin products, which dose 5mg, 10mg, or even higher. The research on melatonin dose is fairly clear: the physiologically optimal dose for most adults is 0.5-3mg. Higher doses (5mg+) exceed the physiological range, produce supraphysiological melatonin levels that can cause grogginess the following morning, and with long-term use at high doses may suppress the pineal gland's natural melatonin production. The 2mg dose in Sleep & Recover is designed to supplement the body's natural melatonin without overwhelming it — supporting sleep onset without the groggy hangover effect that higher-dose melatonin supplements commonly produce.†

MicroActive® is a patented dual-release melatonin form that provides both an immediate-release fraction (for rapid sleep onset) and an extended-release fraction (to maintain melatonin levels through the night, supporting sleep maintenance and preventing early waking). Standard melatonin releases rapidly, peaks quickly, and clears before the end of the sleep cycle — which is why many melatonin users fall asleep easily but wake up at 3-4am. MicroActive's extended release component addresses this by sustaining melatonin availability across the full sleep period.†

Transparent Labs — The Brand Standard

Transparent Labs was founded in 2015 with a specific mission in the supplement industry: eliminate proprietary blends and provide full label disclosure on every product, every batch. Every Transparent Labs product is third-party tested for purity and potency — the Certificate of Analysis for each batch is publicly available on their website. Sleep & Recover is Informed Sport certified, meaning it has been independently tested for over 250 substances prohibited by WADA and major sports governing bodies. For tested athletes or any consumer who wants documented verification of what's in their supplements, Transparent Labs provides more transparency infrastructure than most brands in the industry.†

Sleep & Recover vs. Melatonin-Free Version

Sleep & Recover is available in two versions with identical formulas except for the melatonin. The standard version (with 2mg MicroActive® Melatonin) is appropriate for most users and for anyone who doesn't have sensitivity to melatonin. The Melatonin-Free version replaces the melatonin with additional supporting ingredients and is appropriate for users who are melatonin-sensitive, who experience grogginess even at low doses, who are currently cycling off melatonin, or who are concerned about long-term melatonin supplementation affecting natural production. Both versions are available at Get Yok'd — check with staff on current inventory of each version.†

Frequently Asked Questions

1. Why only 2mg of melatonin? Most melatonin supplements use 5-10mg.
   Because 5-10mg is pharmacological, not physiological. The pineal gland produces approximately 0.1-0.9mg of melatonin per night. Supplementing at 5-10mg produces melatonin levels 5-50x above natural physiological range — which induces sleep through supraphysiological sedation rather than natural sleep signaling. The consequences are next-day grogginess (the "melatonin hangover"), and with long-term use at high doses, potential suppression of natural melatonin production. Transparent Labs uses 2mg specifically to stay within a physiologically supportive range — enough to meaningfully support sleep onset without the next-morning sedative overhang that higher doses produce.†
2. What does Rutaecarpine do and why is it in a sleep supplement?
   Rutaecarpine accelerates the liver's metabolism of caffeine, clearing it from the body faster than caffeine's natural 3-5 hour half-life. If you drink coffee or take pre-workout at any point after noon and still have trouble sleeping at night, residual caffeine is likely part of the problem. Taking Rutaecarpine 30-45 minutes before bed helps eliminate whatever caffeine remains in your system, allowing adenosine to accumulate to sleep-inducing levels. It's the ingredient that makes Sleep & Recover specifically appropriate for the supplement-using, pre-workout-taking athlete who is the primary user of this product.†
3. Can Sleep & Recover be used every night long-term?
   The non-melatonin ingredients — Glycine, VitaCherry, L-Theanine, Magnesium Bisglycinate, Rutaecarpine, Zinc, and P5P — are all appropriate for daily long-term use. The melatonin at 2mg is a low, physiologically appropriate dose, but some practitioners recommend periodic breaks from melatonin supplementation (e.g., 5 nights on, 2 nights off) to avoid any potential habituation of the body's natural melatonin response. If you prefer a formula appropriate for every single night indefinitely, the Melatonin-Free version eliminates this consideration.†
4. Is Sleep & Recover safe for tested athletes?
   Yes. Sleep & Recover is Informed Sport certified — independently tested for over 250 WADA-prohibited substances. None of the ingredients in the formula appear on WADA's prohibited list. The melatonin, glycine, tart cherry, theanine, magnesium, zinc, B6, and rutaecarpine are all permitted compounds. Tested athletes can use Sleep & Recover with high confidence — and the Informed Sport certification provides documented third-party verification of this.†

How to Take Transparent Labs Sleep & Recover

Take 4 capsules on an empty stomach 30-45 minutes before bedtime. Allow at least 30 minutes before lying down for best results. Do not exceed 4 capsules per day. For users sensitive to melatonin: consider starting with 2 capsules to assess individual response before advancing to the full 4-capsule serving. If morning grogginess occurs at 4 capsules, reduce to 2-3 capsules. Not for persons under 18. Not for pregnant or nursing women. Consult a physician before use if taking any medications — melatonin can interact with blood thinners, immunosuppressants, and several other medications. Do not drive or operate machinery after taking this product.*

Why Buy at Get Yok'd

• Real-time inventory across all five Southern California stores
• Available in Burbank, Glendale, Glendale Galleria, Pasadena, and North Hollywood
• Authorized Transparent Labs retailer
• Staff who can help you choose between the melatonin and melatonin-free versions based on your specific situation
• One of the best loyalty programs in the supplement industry — earn rewards on every purchase

Who Should Exercise Caution with Sleep & Recover

• Not for persons under 18 years of age
• Not for pregnant or nursing women
• Individuals taking blood thinners (Warfarin), immunosuppressants, diabetes medications, or sedatives should consult a physician before use — melatonin has documented interactions with several medication classes
• Individuals with autoimmune conditions should consult a physician before use — melatonin affects immune function
• Do not drive or operate heavy machinery after taking this product
• Do not combine with alcohol or other sedative compounds
• Individuals sensitive to melatonin should start with 2 capsules to assess tolerance
• Consult a physician before use if taking any prescription medications
• Keep out of reach of children.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.