6 Health & Aging Supplements (and What I Avoid)

Physionic
4 Dec 202310:27

Summary

TLDRThe video discusses the efficacy of six popular supplements based on scientific research. Creatine shows cognitive benefits for those over 60, while collagen aids skin health. N-acetylcysteine (NAC) and NMN have limited utility for younger, healthy individuals. Fish oil slightly improves memory, and curcumin is potent for preventing diabetes in pre-diabetics. The host emphasizes the importance of a balanced diet and exercise over supplements for optimal health.

Takeaways

  • 🧠 Creatine has shown benefits for brain health and cognition, particularly in individuals over 60, but also aids in muscle strength for all ages.
  • 🌟 Collagen supplementation is beneficial for skin health, with the speaker taking it daily and rating it 2.5 out of 5 based on the evidence.
  • 👵 Glacé (Glacial Protein) has been shown to improve health markers in older adults, but its effectiveness in younger, healthy individuals is questionable.
  • 🐟 Fish oil has a small but positive effect on cognitive function, particularly memory, with the speaker rating it 3.5 out of 5.
  • 🔬 NMN (Nicotinamide Mononucleotide) is popular for its potential anti-aging effects, but its benefits are unclear for young, healthy individuals, leading to a low rating of 2 out of 10.
  • 🍛 Curcumin is potent for preventing diabetes in pre-diabetic individuals but may not be beneficial for those with normal blood sugar levels.
  • 🏋️‍♂️ The speaker avoids curcumin due to its potential to reduce muscle building, despite its other health benefits.
  • 💊 Supplements can be beneficial, but the speaker emphasizes that following a healthy lifestyle, including diet and exercise, is more important for overall health.
  • 📊 The speaker's ratings for each supplement are based on the quality and quantity of scientific evidence, with creatine receiving the highest rating.
  • 👨‍🔬 The speaker's personal supplement choices are influenced by their age, health status, and specific health goals, highlighting the importance of individualized approaches to supplementation.

Q & A

  • What is the speaker's general stance on supplements?

    -The speaker is not a huge fan of supplements but has a better understanding of their efficacy after analyzing scientific literature.

  • What is the speaker's rating system for supplements based on certainty of evidence?

    -The speaker uses a rating system where one is low certainty and five is the highest certainty based on the evidence.

  • What is the speaker's opinion on creatine for brain health and cognition?

    -Creatine seems to provide benefits for individuals over 60 years old, but not for younger individuals. The speaker still takes it for its muscle benefits.

  • How much creatine does the speaker take daily and what is their rating for it?

    -The speaker takes 5 grams of creatine daily and rates it 5 out of 5.

  • What is the speaker's view on collagen supplements for skin health?

    -The speaker believes collagen is beneficial for skin health, but acknowledges more data is needed. They take it daily in the form of collagen peptides.

  • What is the speaker's daily dosage and rating for collagen?

    -The speaker takes 10 to 20 grams of collagen daily and rates it 2.5 out of 5.

  • Why doesn't the speaker take NMN supplements?

    -The speaker believes NMN is likely useless for young healthy individuals and has mixed results in studies, leading to a low rating.

  • What is the speaker's rating for NMN and why is it so low?

    -The speaker rates NMN a 2 out of 10 because the studies show mixed results and the speaker remains unimpressed for most people's potential benefits.

  • What is the speaker's stance on fish oil for brain function?

    -Fish oil has a small but positive effect on brain function, particularly memory, according to the speaker.

  • How much fish oil does the speaker take and what is their rating for it?

    -The speaker takes about a gram of fish oil daily and rates it 3.5 out of 5.

  • What is the speaker's opinion on curcumin for diabetes prevention?

    -Curcumin is potent for helping pre-diabetic individuals prevent diabetes, but the speaker does not take it due to its potential to reduce muscle building.

  • What is the speaker's rating for curcumin and why?

    -The speaker rates curcumin 4 out of 5 due to the good amount of research and relatively consistent results, despite not taking it personally.

  • What are the 'five rules' the speaker mentions for greater health benefits?

    -The speaker refers to a video where they outline five foundational rules for health, suggesting these are more beneficial than supplements.

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Etiquetas Relacionadas
SupplementsHealthCognitionCreatineCollagenNMNFish OilCurcuminBrain HealthDiabetes Prevention
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