Bovine collagen 20g Marine Collagen 20g L-Theanine 1/4 tsp L-threonine 1/4 tsp realistically It ends up being 1/2 tsp for both but recommended is just 1/4 but check the label always for recommended dose Creatine 10g - start with 5g. I have personally seen improvement when I increased it to 10g in my focus and training