Dr Peter Attia - The 5 Crucial Supplements Everyone Should Be Taking
Summary
TLDRThe transcript discusses the importance of supplementation for overall health and performance, particularly for individuals engaged in physical activities like gym workouts. Magnesium is highlighted as a crucial supplement, with various forms catering to different needs such as muscle function, cognitive benefits, and GI regularity. Creatine monohydrate is recommended for performance, with a daily dose of five grams being sufficient for most. Methylated B vitamins are suggested for those with elevated homocysteine levels, which can be a risk factor for dementia and cardiovascular disease. Curcumin, in its activated form, is noted for its anti-inflammatory properties, beneficial for recovery from injuries like an Achilles tear, which the speaker discusses in detail. Omega-3 supplementation is also touched upon, with a preference for brands that offer high EPA and DHA content. The speaker emphasizes the significance of choosing reputable brands with third-party testing, such as Momentus, to ensure quality and safety of the supplements.
Takeaways
- 🏋️♂️ **Magnesium** is considered beneficial for most people, particularly for those who are active and want to prevent cramping and improve cognitive function. Different forms of magnesium serve different purposes, such as GI regularity and muscle function.
- 💪 **Creatine Monohydrate** is recommended at a consistent daily dose of five grams for performance enhancement and energy. Loading phases with higher doses are no longer considered necessary.
- 🧠 **Methylated B Vitamins** might be useful for individuals with elevated homocysteine levels, which are linked to certain health conditions like dementia and cardiovascular disease.
- 🍀 **Activated Cumin (Curcumin)** is noted for its anti-inflammatory properties and is used to support recovery and reduce inflammation.
- 🦈 **Omega-3 Fatty Acids** are essential for brain health and are often recommended through supplementation, especially for those who don't consume enough seafood.
- 🔍 **Individualization** is key in supplementation. What works for one person may not work for another, and personal health goals and conditions should be considered.
- 📉 **Homocysteine Levels** are an important biomarker for certain diseases, and methyl B vitamins can help regulate them, though the exact relationship with diseases is still being studied.
- 💊 **Supplement Timing and Absorption** matters. For example, magnesium and creatine have different absorption rates and should be taken at optimal times for their intended benefits.
- 🚫 **GI Upset** can be a side effect of certain supplements, and dosage adjustments may be necessary for individuals who experience this.
- 🏃♂️ **Physical Activity Considerations** are crucial when returning to sports after a long break, as rapid increases in physical activity can lead to injuries.
- 🛡️ **Third-Party Testing** is important for supplement quality and safety, ensuring that the product contains what it claims and is free from contaminants.
Q & A
What is the significance of magnesium supplementation?
-Magnesium is essential for various bodily functions, including muscle function, cognitive benefits, and GI regularity. It can help with performance, energy levels, and potentially reduce cramping, especially in individuals who are very active and sweat a lot.
What are the different forms of magnesium mentioned in the transcript?
-The transcript mentions slow-release magnesium (Slow Mag), magnesium oxide (for GI health), magnesium L-threonate (for cognitive benefits), and possibly another form, though it's not specified.
How much creatine monohydrate is recommended daily in the transcript?
-The transcript suggests a daily intake of five grams of creatine monohydrate, which can be mixed with electrolytes and water during a workout for convenience.
What is the role of methylated B vitamins in supplementation?
-Methylated B vitamins can help regulate homocysteine levels, which when elevated, are associated with an increased risk of dementia and cardiovascular disease. They are used as a proxy to assess potential brain health benefits.
What is TMG and how is it used in supplementation?
-TMG, or trimethylglycine, is used to titrate homocysteine levels. It is particularly useful for individuals with elevated homocysteine levels to help normalize them, which may have indirect benefits for brain and heart health.
What is the significance of activated cumin or curcumin in supplementation?
-Activated cumin, or a more bioavailable form of curcumin, is beneficial for its anti-inflammatory properties. It can be particularly useful for recovery and reducing inflammation, as mentioned in the context of an Achilles injury.
Why is supplementation with Omega-3s important?
-Omega-3s are crucial for brain health and have anti-inflammatory properties. They are often recommended for individuals who do not frequently consume seafood, which is a natural source of these fatty acids.
What is the recommended dosage of Omega-3 supplements?
-The transcript mentions taking three of the most potent Omega-3 supplements available, which are likely high in EPA and DHA. The dosage may vary based on individual needs and blood cell membrane levels.
How does the timing of Omega-3 supplementation affect its efficacy?
-The transcript suggests that timing the Omega-3 supplementation with a fatty meal can enhance absorption. However, the speaker emphasizes the importance of consistency in taking the supplements at set times, such as AM and PM.
What is the significance of the MTHFR gene in the context of B vitamin supplementation?
-The MTHFR gene is involved in the metabolism of certain B vitamins. Variants of this gene can affect how individuals process these vitamins, which is why it's important to consider when choosing the form of B vitamins to supplement with.
What is the role of momentus in the transcript?
-Momentus is a supplement company mentioned in the transcript for its rigorous third-party testing and NSF certification for sport. Their sleep packs are highlighted as a favorite product of the speaker, used to improve sleep quality.
What is the advice given for individuals returning to sports after a long break?
-The advice is to reintegrate the sport very slowly to avoid injuries, especially for those who have gained significant muscle and weight since they last played. The speaker shares a personal experience of an Achilles injury that resulted from a rapid return to cricket after a long hiatus.
Outlines
💪 Supplementation for Performance and Energy
This paragraph discusses the importance of supplementation for improving performance, energy, and overall health. The speaker emphasizes the individualized nature of supplementation but highlights magnesium as a key supplement that most people could benefit from. They delve into the various forms of magnesium, including slow-absorbing magnesium for minimizing cramping, magnesium oxide for GI health, and magnesium L-threonate for cognitive benefits. The speaker also mentions creatine monohydrate, suggesting a daily dose of 5 grams, and discusses the potential benefits of higher doses. Additionally, they touch on methylated B vitamins and TMG for managing homocysteine levels.
🏃♂️ Recovery and Injury Prevention
The speaker shares their personal experience with a severe Achilles injury and the subsequent recovery process. They emphasize the importance of slowly reintroducing sports and activities to prevent injuries, especially for those who have gained significant muscle mass since their teenage years. The speaker also discusses various strategies they employed to reduce inflammation and promote recovery, including curcumin, vitamin C, and other supplements. They stress the importance of a comprehensive approach to recovery and the need for patience and persistence.
🛡️ Importance of Omega-3s and Quality Supplements
The speaker discusses their supplementation routine, with a focus on Omega-3s. They mention taking a high-potency fish oil supplement to maintain optimal EPA and DHA levels in their red blood cells. The speaker also emphasizes the importance of choosing high-quality, reputable supplements, citing Momentus as an example. They highlight the rigorous third-party testing and NSF certification for sport that ensures the purity and efficacy of Momentus products. The speaker also mentions their use of Momentus sleep packs to improve sleep quality and overall well-being.
Mindmap
Keywords
💡Magnesium
💡Creatine Monohydrate
💡Methylated B Vitamins
💡Trimethylglycine (TMG)
💡Curcumin
💡Omega-3 Fatty Acids
💡Inflammation
💡Achilles Injury
💡Supplementation
💡Momentus
💡NSF Certified for Sport
Highlights
Magnesium is considered a beneficial supplement for most people, especially for those who are active and looking to improve performance and energy levels.
Different forms of magnesium serve various purposes, such as organic and inorganic forms, and can be chosen based on the desired benefits like performance, GI regularity, or cognitive function.
The speaker takes multiple forms of magnesium, including slow-absorbing magnesium for minimizing PVCs and cramping, magnesium oxide for GI health, and magnesium L-threonate for cognitive benefits.
Creatine monohydrate is recommended at a daily dose of five grams, typically taken during a workout for enhanced performance.
High doses of creatine (10-20 grams a day) were historically used but are no longer considered necessary; five grams daily is sufficient to reach saturation levels.
Methylated B vitamins may be beneficial for individuals with elevated homocysteine levels, potentially improving brain health and cardiovascular function.
Trimethylglycine (TMG) is used to normalize homocysteine levels, which is associated with a reduced risk of dementia and cardiovascular disease.
Activated cumin or curcumin is highlighted for its anti-inflammatory properties and is noted for its bioavailability.
The importance of a comprehensive recovery plan after an injury, such as an Achilles tear, is emphasized for regaining strength and function.
A gradual reintroduction to sports after a long break, especially for individuals who have significantly changed in weight or muscle mass, is advised to prevent injuries.
Omega-3 supplementation is crucial for those who rarely consume seafood, as it supports brain and heart health.
The benefits of Omega-3s include supporting endothelial function and heart health, with EPA and DHA being the key components.
The speaker takes Carlson's brand of Omega-3 supplements, adjusting the dosage based on blood cell membrane levels of EPA and DHA.
Momentus supplements are recommended for their rigorous third-party testing and NSF certification, making them suitable for athletes at all levels, including Olympians.
Momentus sleep packs are praised for their evidence-based ingredients that promote restful sleep and are backed by a 30-day money-back guarantee.
A discount of 20% is offered on all Momentus products for listeners of the show, using the code 'modern wisdom'.
Transcripts
talk to me about what you consider to be
the basic supplements most people should
at least be considering I'm aware that
this is incredibly individualized but
most people want to perform better have
some good energy do well in the gym so
on and so forth what are the areas in
which most people should be at least
looking at supplementation or are there
any at all I mean I think most people
probably would benefit from magnesium so
you have to then decide on which which
ways to take it
um I did a whole podcast on this because
it is complicated and you want to talk
about the speed with which magnesium
gets absorbed are you talking about
organic inorganic are you taking it more
for performance and avoiding cramping
are you taking it more for GI regularity
are you taking it more for cognitive uh
benefits so all of those would be
different forms I actually take three
maybe four different forms of magnesium
so you're I'm keeping track of both the
total Elemental magnesium I'm getting
but more importantly the for getting it
in and how I'm kind of titrating each
one to these benefits and what are you
going for then um all of the above right
so it's it's it's GI function it's
muscle function which ones I'm taking
yeah so slow mag is my favorite for uh
as its name suggest slowly absorbing
magnesium so you know minimizing any
PVCs and cramping basically for a person
like me who's very active sweats a lot
you know live in
Austin um then I take uh me magnesium uh
oxide which is kind of more the GI
version of that and then I take
magnesium L3 and8 which is the cognitive
part of that so that's the one that
gives you better cognitive absorption
I'm trying to think if I take a fourth
one I probably have some magnesium and
something else I'm taking but those are
the big three okay magnesium yeah uh
creatine monohydrate at five GS daily in
I usually again I don't think it matters
when you take it truthfully but the the
most predictable and routine time for me
to take it is during a workout so just
mixing it in with electrolytes and water
and drinking but put it in with
something else that you're already
drinking exactly otherwise I'll forget
to drink it uh I can't remember was it I
think it was Tim Ferris who was talking
about uh some benefits from much higher
doses of creatine 10 to 20 grams a day
have you looked at any of this have you
seen any of this stuff uh yeah I mean
look when I was a kid that's how you
dosed it you would load it you would do
30 a day for a week and you 30 gr a day
for a week and then down to five a day
now
my last look at this literature said
that was not necessary at all and taking
five a day you'll very quickly get to
your saturation levels and you're
totally fine is there a size of human
for whom if you're 260 lb should that be
a little bit more that's possible I and
if you're
a20 woman 110 woman maybe would you keep
it at 5 I mean I do and and the only
time I sort of tell people to dial it
down is if they get GI upset from it
which some people do okay magnesium
creatin
um I think a lot of
people probably could use a little bit
of help with methylated B vitamins maybe
some TMG um again I what's TMG trimethyl
glycerate which is
um basically we would use these to
titrate homocystine levels so if a
person's homosysteine levels are
elevated um you can basically get their
homocysteine levels normalized with
methyl B vitamins now there we don't
really have trying to think we have one
study that speaks to the efficacy of
that for brain health
um but by but but we're what we're doing
is using a proxy which is we know that
homosysteine levels when elevated play
role in at least two diseases right
dementia and dementing diseases and
cardiovascular disease um and so by you
know asking the question if you lower
homocysteine levels do you address that
you're asking the question indirectly is
homocysteine causally related to those
diseases or not um and looking at the
neurodegenerative side it appears more
likely that it is and there's a very
clear mechanism for how homosysteine um
could be caused L related in
cardiovascular disease Visa its impact
on endothelial function and endothelial
health but I would say that like like
that's kind of a soft recommendation um
I've got one copy of
c677 RT whatever I I I you know how many
people I've met in my life who have the
wild type for both MTHFR genes and you
have to keep in mind how many people
I've looked at in the past 15 years um
I've seen two people that have the wild
types so everybody has has one of the
Snips on these genes they're they're I
don't I actually think they should be
the wild type truthfully I don't even I
think we've got it backwards well we had
to when we for we recently did a
reformulation of of neonic the drink and
uh I was like guys can you just check
we're using natural folate for this
right they're like yeah we are I was
like we're using methyl cobalamine right
we're using methylated B12 yeah we are
but you just don't realize how many
especially if you are thinking about
homosysteine levels if you're thinking
about how taking B vitamins and you're
not thinking about that it's totally not
oh this could be like folic acid or this
could be the non-methylated version of
right of the B vitamins really
interesting um I take the cumin what's
that it's uh activated cumin curcumin
yeah it's basically a a more liberated
form of curcumin so more bioavailable
liquid no capsule yeah what do just more
expensive uh good question I don't I
don't remember the dose it might be 300
milligrams but I'm not sure okay
um it's amazing for how often I'm asked
this question you'd think I would know
this better
um there there's other things I just
don't recall them magnesium yep creatine
methylated B vitamins if appropriate to
bring homosysteine in line
yep cumin Orin thumin special cumin I
used an absolute ton of C in when I I
ried in Achilles 4 years ago and uh I
went through playing Cricket the the
British way and um uh I just threw the
kitchen sinking it was covid I had
nothing else to do uh so I asked every
person that I could how can I keep
inflammation down how can so uh
tb500 uh bpc
157 every tart cherry juice like any
waving Sage over the top of it making a
incant at the full moon all of that
stuff I did all of the things and uh the
recovery was actually actually really
really good if anyone ever considers
blowing out their Achilles doing it
during a pandemic is actually a really
good time to do it because there's
nothing else to do and I grew it back
nice it's probably the injury I'm most
afraid of it's 12 months of full very
intense so do you have a sense of why it
happened so I went back to as many
people I mean this should be a public
service announcement if you used to play
a sport when you were in your teens and
you're now 35 or something and you think
I'm going to pick that sport
backup very very slowly reintegrate it
the number of friends that during their
teenagers played basketball and then
decide to go and play basketball now
that they're 34 and they've spent the
last two decades gaining muscle in the
gym and they're nearly twice as heavy as
they were when they played this and
within the first couple of games they
blow out an MCL the number of friends
I've had there like a list of friends
that have done this just in my friend
group uh and for me I was did one
training session to play
cricket performed sufficiently well
during that session that I got invited
to play on the Saturday and then with a
very limited warm-up as normal sort of
Club Cricket is uh stepped out to bat
and was having so much fun it was great
the Sun was shining my dad was over the
far side we slowed the halt of wickets
that we were losing and I was like this
the first time I've picked up a bat
apart from the net that I did on the
Wednesday this is the first time I've
picked up a bat in over a decade I'm
like 35 not out I'm playing really good
shots and I just pushed a single through
the covers on the right hand side and
set off to run and then as I I felt
something weird did you hear it no but
there was shouting at the same time uh
from the the players on the the Fielding
team and then as I went to put my right
foot on the floor it was like if you
tried to step on a an infl flatable
water bed on water and it just went like
that and then the bastards ran me out so
while I was laid on the floor like this
in the middle of in the middle of the
pitch they went and picked the Bales off
which meant I didn't get like a uh
whatever it is an injured like DNC did
not complete or whatever uh they
actually ran me out which was fine
that's okay uh I think the reason that
it would have happened was we' done
shuttle runs on the wed day I wasn't
doing a massive amount of like high PLO
stuff and then when I set off you're
wearing spikes on a very hard uh surface
and it's digging into packed dirt which
is what the strip is that you're bowling
on and I pushed this shot through the
covers and then set off with my back
foot heel would have been a little bit
off the ground so calf would have been
lengthening as I'm Contracting and then
it would have just hit the floor and
went and that was me for you know 12
months uh 13 days and then got uh did
you complete tear yeah folded attachment
fold attachment yeah so got carried back
over and I knew
within 3 seconds I was like I think
that's what that is and I just I didn't
know enough about it if I'd known more
about it I would have been more scared
um but on the flip side of that my uh
calf strength now and Mobility I've got
really insane dorsy flection but for
anyone that does do it or anyone that's
done it recently yeah it's going to be a
long rehab or if you if it happens in
future it's going to be a long rehab and
it's going to Su and you you're going to
feel a little bit unhappy about it but
my function strength power everything is
back to where it was including
muscularity so if you looked at my car
totally symmetric I overshot it on my
right on the one that I busted and then
had to go and do more work on the left
because I built that one back up and um
yeah I I think good rehab plan take your
time getting back to it and within 12
months you'll be doing everything that
you were able to do and within two to
two and a half years you won't know that
it's there the only way that you can
tell is if you look or if you give it a
squidge cuz it's it's a like a girthy
it's a girthy boy now but um one of the
things you haven't mentioned is Omega 3s
oh thank you I do take that as well I'll
keep you right um talk to me about
anything else I should be taking because
you're going to remind
me um Ronda Patrick is on the show big
on Omega 3s really Tu me through some
interesting stuff to do with uh eth
Esters versus
the
reactivated
version yeah I used to know this and I
have I don't know it anymore what are
you taking I take
Carlson's um I think there are a couple
of Brands out there Nordic Naturals car
using that are pretty good I and I've
gone back and forth with them and then
we you know you test your levels to kind
of see where you're getting the most
bang for your um By Buck I don't mean
dollar but how many of the things how
many of the horse pills you have to take
do you know how many you're taking day I
take three
of the most potent one that they make
which I think is called Elite or supreme
or something like that whatever the most
expensive one is presumably yeah but
it's got the most EPA and DHA in it are
you timing that par is it with a fatty
meal um yeah I I I mean because I'm my
compliance is the most important thing I
have an AM and PM slide of of things
that I take so I think I take one in the
am two in the PM or maybe it's the
reverse um so but the the point is I
just know what I'm I used to take two
and two but I've titrated it back a
little bit so I'm doing it based off
what the EPA and DHA levels are in the
red blood cell in the membrane yeah yeah
it's uh and I'm sort of trying to keep
it between 10 and 12% it's just for me
cooking seafood at home is so rare like
it's the it's all of the other thing red
meat ground beef even liver is more
likely to do that than for me to
actually think oh I should buy salmon
and I should it's just one of those
things that kind of doesn't really
appear to me and I often try and do it
when I go out for food one thing I've
fallen in love with over the last year
is oysters dude I love oysters now I've
become this is what being an adult is
you drink coffee and you have Oysters um
but I've really enjoyed that but at home
it just doesn't Factor so for me
supplementation when it comes to that I
think is probably really important I
think so in other news this episode is
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