My Supplement Routine - PhD in Molecular Medicine Explains

Summary

Nick, a PhD in molecular medicine, shares his daily supplement routine based on scientific evidence. He emphasizes the benefits of creatine, omega-3s, multivitamins, lutein and zeaxanthin for eye health, collagen peptides, and vitamin D3. Nick humorously explains his choices, highlights his independence from sponsorships, and stresses that supplements should align with individual needs. While he believes in the value of supplements, he stresses that key factors like exercise, nutrition, sleep, and stress management are essential for overall health. Nick’s approach is informed, practical, and tailored to specific goals.

Takeaways

• 😀 Nick has a PhD in molecular medicine and analyzes studies, so his supplement routine is based on solid scientific evidence.
• 😀 Creatine is one of Nick's favorite supplements for muscle and mental performance, and he takes it daily, with no evidence supporting it causing hair loss or harming the kidneys.
• 😀 Omega-3s are another key supplement for heart and brain health, with Nick taking one pill per day of Life Extension's omega-3s.
• 😀 Nick uses a multivitamin, typically halving the dose because he feels his nutrition is already balanced, avoiding sharing specifics on his diet to prevent bias.
• 😀 Lutein and zeaxanthin are taken for eye health, especially due to Nick’s heavy screen time, with Nick doing eye exercises occasionally.
• 😀 Collagen peptides are used for skin health and potentially joint health in the future, with Nick taking 10 grams a day.
• 😀 Vitamin D3 is taken only during colder months, in a small dose, to compensate for reduced sunlight exposure and ensure healthy blood levels.
• 😀 Nick supplements with rhodiola rosia when stressed, but otherwise, he doesn’t take other supplements on a regular basis.
• 😀 Despite recommending supplements like glycine, taurine, and lion's mane in other videos, Nick emphasizes that supplements alone won’t drastically change health for most people.
• 😀 Supplements should be tailored to individual needs; for example, people on plant-based diets might not need lutein and zeaxanthin, while pre-diabetics might benefit from curcumin.
• 😀 Nick stresses that exercise, nutrition, stress management, social interactions, and sleep are the most important factors in maintaining health, with supplements offering additional support.

Q & A

What is Nick's background and why is he qualified to discuss supplements?

Nick holds a PhD in molecular medicine and analyzes studies for a living, which gives him the expertise to evaluate and discuss the scientific evidence behind supplements.

What is Nick's primary reason for taking creatine?

Nick takes creatine primarily to improve muscle performance during workouts and enhance mental performance. He mentions that creatine has strong scientific support for both of these benefits.

Does creatine cause hair loss or harm kidneys?

Nick clarifies that there is no scientific evidence linking creatine to hair loss or kidney damage, and he has videos discussing the science behind these claims.

What is Nick's stance on supplement brands?

Nick does not endorse any specific brand, preferring to choose supplements based on the best price and effectiveness. He mentions being a 'rogue agent' when it comes to supplement brands.

Why does Nick take omega-3 supplements?

Nick takes omega-3s because of the significant scientific evidence supporting their benefits for heart and brain health. He takes one pill a day from the brand Life Extension.

What is the purpose of taking a multivitamin, according to Nick?

Nick takes a multivitamin, but in a reduced dose (half a pill), because he believes his diet is already nutritious. He takes the supplement as a precaution to cover any potential gaps in his nutrition.

What are lutein and zeaxanthin, and why does Nick take them?

Lutein and zeaxanthin are antioxidants that support eye health. Nick, who wears glasses and spends a lot of time working on the computer, takes them to maintain his eye health.

How does Nick use collagen peptides in his routine?

Nick takes collagen peptides to support his skin health and potentially aid in joint health as he gets older. He uses 10 grams per day, choosing the cheapest available brand.

Why does Nick supplement with vitamin D3 only in colder months?

Nick is a sunscreen enthusiast, which lowers his exposure to sunlight and consequently drops his vitamin D levels during colder months. He supplements with the lowest dose of vitamin D3 to compensate for this drop.

What is Nick's view on supplements in general?

Nick believes supplements can be helpful, but they should be tailored to individual needs. He emphasizes that lifestyle factors like exercise, nutrition, stress management, social interactions, and sleep are the primary pillars of health. Supplements are not a one-size-fits-all solution.