FOOD SUPPLEMENTS: WHAT REALLY WORKS AND WHAT DOESN'T

Summary

Jean-Michel Cohen explores the world of dietary supplements, sharing insights on their benefits and drawbacks. He highlights effective products like melatonin for sleep, magnesium for vitality, and probiotics for digestion. While some products, like royal jelly and collagen, lack scientific support, others such as cranberry for urinary health and lutein for vision are proven to be helpful. Cohen emphasizes the importance of choosing supplements with solid evidence behind them, warning against misleading marketing. He also reflects on the healing power of plants, encouraging thoughtful, informed decisions when it comes to supplementation.

Takeaways

• 😀 Dietary supplements can be beneficial when used properly, especially when certain nutrients are lacking in the diet.
• 😀 Additives in dietary supplements, like colorants and fatty acid diglycerides, are often controversial and may be harmful to health.
• 😀 Melatonin and cannabinoids are effective for improving sleep, while traditional plants like chamomile, valerian, and lavender have a soothing effect.
• 😀 Certain products sold as dietary supplements, like antihistamines (Donormyl, Novanuit), are not true supplements and should be avoided.
• 😀 Complexes of vitamins and minerals are often better than individual supplements because they help address deficiencies that may not be easily identified.
• 😀 Royal jelly and other products marketed for vitality often lack scientific proof of effectiveness and should be viewed skeptically.
• 😀 Magnesium supplements are highly recommended for everyone, even those with normal magnesium levels, due to their benefits and low risk of harm.
• 😀 Probiotics are useful for digestive comfort, but they should not be marketed with false therapeutic claims, as they only work for specific conditions.
• 😀 Zinc, vitamin C, and vitamin D are solid options for immune health, but immune complexes lack scientific backing and are not worth investing in.
• 😀 Collagen supplements are unlikely to provide any real benefits since the body breaks down the protein before it can be reformed into collagen.
• 😀 Natural products like spirulina are excellent for addressing nutrient deficiencies, offering a rich source of protein, iron, and vitamins.

Q & A

What is the main focus of the speaker's project?

The speaker's project is to inventory dietary supplements found in food guides, analyze their quality, and determine whether they are worthwhile.

Why is the speaker concerned about additives in dietary supplements?

The speaker is concerned because many dietary supplements contain additives like colorants and fatty acid diglycerides, which are widely contested in traditional nutrition for potentially being harmful to health.

Which supplements does the speaker find effective for aiding sleep?

The speaker mentions melatonin and cannabinoids as effective supplements for improving sleep, alongside historical plant-based supplements like chamomile, valerian, and lavender.

What is the speaker's opinion on royal jelly for vitality?

The speaker believes royal jelly does not improve vitality and lacks scientific proof to support its claims, suggesting other products are more effective.

What does the speaker think about magnesium supplements?

The speaker strongly believes that magnesium should be included in everyone's diet, even if magnesium levels are normal, because it has numerous benefits with minimal risks.

What is the difference between organic and non-organic magnesium, according to the speaker?

Organic magnesium comes from natural sources, while non-organic magnesium is simply dissolved. The speaker suggests both types complement each other well.

Why does the speaker warn against using probiotics for specific health claims?

The speaker points out that probiotics are only effective for digestive comfort and are not proven to address other health claims like sleep problems or heartburn.

What is the speaker's take on supplements for skin, nails, and hair?

The speaker believes supplements for skin, nails, and hair are largely ineffective because there's no guarantee that the active ingredients, like keratin, actually reach their intended target.

What supplements does the speaker recommend for urinary problems?

The speaker recommends cranberry for recurrent cystitis in women and African plum for prostate issues in men, though the effectiveness is moderate.

What does the speaker say about collagen supplements?

The speaker is skeptical about collagen supplements, stating that while marine collagen in peptide form may pass into the bloodstream, there's no scientific proof that it can effectively regenerate collagen in the body.