Popular Supplements I'm Saying NO to in 2024!

Summary

本视频探讨了一些流行但未必有益的补充剂。例如，尿素A虽被宣称能增强肌肉力量和耐力，但研究显示其效果并不显著且价格昂贵。白藜芦醇曾被认为具有抗衰老效果，但后续研究未能证实这一点，且可能对健康产生负面影响。精子哚作为抗衰老补充剂受到关注，但目前没有足够证据表明其补充形式有益。多维生素补充剂可能对老年人有益，但对健康成年人的效果尚不明确。钙α-酮戊二酸虽有研究显示能延长寿命，但需要更多临床试验来验证。视频最后推荐了作者认为有效的补充剂，如肌酸，并提供了免费补充剂列表。

Takeaways

• 🧠 补充剂的流行并不意味着它对你有好处或有效。
• 💊 尿石素（Urethan A）是肠道细菌的代谢产物，目前被过度炒作。
• 📉 尿石素声称能增加肌肉力量12%和耐力17%，但研究显示并无显著效果。
• 💸 尿石素每月花费125美元，但效果并不令人印象深刻。
• 🚫 Resveratrol（白藜芦醇）曾被认为能治愈衰老，但后续研究未能证实其效果。
• 💊 Resveratrol可能对健康个体没有实际益处，甚至可能是负面的。
• 🍄 精子素（Spermidine）作为抗衰老补充剂流行，但目前没有证据表明补充形式的精子素能带来长寿益处。
• 🥩 通过饮食摄入精子素可能更有益，如奶酪、蘑菇等食物。
• 🌿 多种维生素补充剂可能对老年人有益，但对健康成年人来说并非必要。
• 🧪 钙α-酮戊二酸（Calcium AKG）在小鼠中显示延长寿命，但人类临床试验结果尚不一致。
• 🔬 对于钙α-酮戊二酸，需要更多的临床试验来确定其对人类健康的影响。

Q & A

为什么作者不推荐使用Urethan A补充剂？

作者认为Urethan A补充剂的效果并不显著，并且价格昂贵。尽管有研究显示它可能在短期内提高肌肉力量和耐力，但长期效果并不明显，且与安慰剂组相比没有统计学差异。

Reseratrol补充剂为什么被认为是浪费金钱？

Reseratrol最初被认为是抗衰老的神奇分子，但后续的研究并未能复制最初的发现，且一些研究显示它可能对健康个体没有实际益处，甚至可能对某些健康指标产生负面影响。

Spermidine补充剂与饮食中的Spermidine有什么不同？

饮食中的Spermidine与较低的死亡率风险相关，但补充形式的Spermidine目前没有证据显示具有相同的长寿益处。此外，补充Spermidine对健康成年人的血液或唾液中Spermidine水平没有影响。

为什么作者认为多维生素补充剂可能不是必要的？

尽管一些研究表明多维生素补充剂可能对认知功能和记忆有积极影响，但最近的研究发现它可能与死亡率和心脏病风险小幅增加有关。此外，由于多维生素补充剂没有统一的标准配方，因此很难确定其最佳效果。

钙α-酮戊二酸（Calcium AKG）补充剂的效果如何？

虽然有研究显示钙α-酮戊二酸可以延长小鼠的寿命，并且一项临床试验发现它可以减少生物学年龄，但这些结果并不一致，且该领域的研究还不够充分，需要更多的临床试验来验证。

作者提到了哪些补充剂是他认为有效的？

作者提到了肌酸（Creatine）是他个人认为有效的补充剂之一。

作者如何看待补充剂的市场营销？

作者批评了一些补充剂的市场营销手段，认为它们具有欺骗性，例如Urethan A的市场营销声称可以显著提高肌肉力量和耐力，但实际的研究结果并不支持这些声明。

为什么作者认为补充剂可能不是延长寿命的最佳选择？

作者认为，对于健康个体而言，补充剂的效果往往不如均衡饮食和规律锻炼来得明显和有效。而且，补充剂的效果往往需要更多的科学研究来验证。

作者提到了哪些补充剂的潜在副作用？

作者提到了Reseratrol可能降低睾酮水平和肌肉生长的前体物质，这可能对长寿有负面影响。

作者对于补充剂的态度是什么？

作者对于补充剂持谨慎态度，他认为并非所有流行的补充剂都有科学依据支持其效果，而且很多补充剂的效果并不如宣传的那样显著。

作者是否推荐了其他有助于健康和长寿的补充剂？

是的，作者推荐了肌酸，并在视频描述中提供了他个人正在使用的补充剂列表。

Outlines

00:00

💊 揭秘流行但无效的营养补充剂

视频脚本的第一部分讨论了流行的营养补充剂，作者不推荐使用的原因。首先提到了Urethan A，一种由肠道细菌产生的代谢物，由Timeless Nutrition公司销售。尽管宣传称Urethan A能增加肌肉力量和耐力，但作者通过引用一项研究指出，四个月的Urethan A补充并没有在六分钟步行测试中显示出与安慰剂组的显著差异。此外，尽管在两个月时Urethan A组的肌肉收缩有所改善，但到了第四个月，安慰剂组也达到了相似的水平。关于肌肉力量，Urethan A的补充声称能增加12%的腿筋峰值扭矩，但在评估上肢力量的握力测试中，并没有发现显著差异。作者认为，这些效果并不显著，而且Urethan A每月125美元的价格非常昂贵。

05:00

🚫 补充剂Reseratrol和Spermidine的真相

第二部分继续讨论了Reseratrol和Spermidine两种补充剂。Reseratrol曾被认为具有抗衰老效果，但大型制药公司GlaxoSmithKline在2007年以7.2亿美元收购David Sinclair的公司后，五年后关闭了该公司，暗示了Reseratrol的实际效果。尽管有研究表明Reseratrol可能改善血糖、甘油三酯和胆固醇水平，但这些效果在2型糖尿病患者中更为显著。对于健康人来说，Reseratrol可能是负面的。Spermidine作为抗衰老补充剂流行起来，因为它是一种自噬激活剂，可能有助于清除衰老过程中积累的废物。然而，目前没有证据表明补充Spermidine能带来与饮食中Spermidine相同的长寿益处。事实上，一些临床试验发现，高剂量的Spermidine补充并不能提高健康成年人的血液或唾液中Spermidine水平。

10:01

📚 多维生素和钙α-酮戊二酸的争议

第三部分讨论了多维生素和钙α-酮戊二酸（钙AKG）补充剂。尽管有证据表明多维生素和矿物质补充可能对认知性能和记忆有积极影响，但2024年的一项研究发现，多维生素使用与死亡率略高4%和心脏病死亡率高6%有关。作者认为，多维生素对老年人来说可能是一个不错的保险政策，但目前没有多维生素的黄金标准，不同的公司有不同的维生素和矿物质比例。钙AKG在延长小鼠寿命方面有一些研究，但2021年的一项临床试验发现，补充钙AKG 7个月可以减少8年的生物学年龄，但这项研究由拥有该补充剂的公司进行，存在利益冲突。作者认为，需要更多的临床试验来更好地理解AKG在人类中的作用。

Keywords

💡补充剂

补充剂是指补充人体所需营养、帮助改善健康状况的非食品产品。在视频中，补充剂是讨论的中心，作者讨论了几种流行的补充剂及其潜在效果或缺乏效果。例如，作者提到了'urethan a'和'reseratrol'等补充剂，分析了它们被宣称的效果和实际研究结果之间的差异。

💡urethan a

urethan a是一种由肠道细菌产生的代谢物，被某些公司宣称可以增加肌肉力量和耐力。在视频中，作者批判了关于urethan a的营销说法，指出其声称的增加耐力17%的效果是基于研究中期的数据，而非最终结果，这具有误导性。

💡耐力

耐力是指人体持续进行某项活动的能力，通常与运动表现相关。视频中提到，urethan a被宣传可以显著提高耐力，但最终的研究结果显示，与安慰剂相比，并没有显著差异，说明补充剂的实际效果并不如宣传的那样显著。

💡肌肉力量

肌肉力量是指肌肉产生力量的能力。在讨论urethan a时，作者指出其被宣传可以增加肌肉力量，但实际的研究结果并没有显示出与安慰剂有显著差异，表明补充剂的效果可能被夸大。

💡reseratrol

Reseratrol是一种多酚类化合物，最初被认为是抗衰老的神奇分子。然而，视频中提到，大型制药公司GlaxoSmithKline在投资7.2亿美元后，最终放弃了对reseratrol的研究，暗示其可能并没有预期的效果。

💡衰老

衰老是生物体随时间推移发生的自然退化过程。视频中讨论了几种补充剂对抗衰老的潜在效果，包括reseratrol和spermidine。作者指出，尽管一些补充剂被宣传为可以延缓衰老，但实际的科学证据并不支持这些说法。

💡spermidine

Spermidine是一种被认为可以激活自噬过程的化合物，有助于清除细胞内的废物。视频中提到，尽管饮食中的spermidine与较低的死亡率风险相关，但补充形式的spermidine并没有显示出相同的效果。

💡自噬

自噬是细胞分解并回收其组成部分的过程，有助于维持细胞健康。在视频中，spermidine作为自噬激活剂被提及，暗示其可能有助于延缓衰老过程。然而，作者指出，目前没有足够的证据支持补充spermidine对健康有益。

💡多维生素

多维生素补充剂含有多种维生素和矿物质，旨在补充日常饮食中可能缺乏的营养素。视频中提到，尽管一些研究表明多维生素可能对认知功能有积极影响，但也有研究发现长期使用多维生素可能与死亡率和心脏病风险略有增加有关。

💡钙α-酮戊二酸

钙α-酮戊二酸（Calcium Alpha Ketoglutarate，简称钙AKG）是一种补充剂，一些研究表明它可能有助于延长寿命。视频中提到，尽管有研究显示钙AKG可以显著减少生物学年龄，但这些研究的可靠性和实际效果仍需更多临床试验来验证。

💡DNA甲基化

DNA甲基化是一种表观遗传修饰，涉及在DNA分子上添加甲基化团，影响基因的表达。在讨论钙AKG时，作者提到了DNA甲基化测试，这是一种衡量生物学年龄的方法。然而，作者指出，我们尚不清楚生物学年龄减少的实际意义，需要更多的研究来探索。

Highlights

流行补品不一定适合每个人

尿石素（Urethan A）增加肌肉力量和耐力的效果并不显著

尿石素（Urethan A）的营销宣传存在误导性

尿石素（Urethan A）价格昂贵，性价比不高

白藜芦醇（Reseratrol）对健康人群没有明显益处

白藜芦醇（Reseratrol）的研究存在缺陷，效果未被复制

白藜芦醇（Reseratrol）可能对肌肉生长和睾酮水平有负面影响

白藜芦醇（Reseratrol）对2型糖尿病患者可能有积极作用

精子素（Spermidine）作为长寿补品的效果尚无确凿证据

精子素（Spermidine）的长寿效果可能来源于饮食而非补充剂

补充精子素（Spermidine）对健康成年人的血液或唾液水平没有影响

补充精子素（Spermidine）对老年人认知功能没有改善

多维生素补充剂可能对健康人群没有益处

多维生素补充剂可能与死亡率和心脏病风险小幅增加有关

钙α-酮戊二酸（Calcium AKG）补充剂可能对延长寿命有积极作用

钙α-酮戊二酸（Calcium AKG）补充剂的临床试验结果尚不明确

钙α-酮戊二酸（Calcium AKG）补充剂价格昂贵，需要更多研究

作者推荐了一些他认为有效的补品，如肌酸

Transcripts

every week I get many emails asking me

to promote surgeon supplements or I get

questions about what supplements I think

are good and worthwhile to take if a

supplement is popular it doesn't

necessarily mean that it's good for you

or that it would work in this video I'm

going to outline you some of the most

popular supplements that I'm not taking

and why so make sure you click a like

And subscribe for future videos about

living longer and staying healthier the

first supplement is uthan a uran a is a

metabolite produced by the gut bacteria

the company that has the patent for

urethan a is timeline nutrition that

sales might appear and it's quite hyped

up at the moment I made a recent video

breaking down urethan a and its

deceptive marketing claims so you can

check it out here basically they say

that urethan a increases muscle strength

by 12% and endurance by 17% based on

human clinical trials that they've done

the study about endurance found that

four months of uthan a at a dose of a

th000 milligrams per day resulted in no

significant difference in the six-minute

walking test compared to Placebo they

made the conclusion that Duran a

increases Endurance by a checkup at the

middle of the study at the two-month

Mark the uran a group saw some

improvements in sub maximal muscle

contractions at 70% Max effort compared

to the placebo group however by the

fourth month Mark the placebo group's

endurance had also increased to a

similar level as the uran a group so

there was no statistical difference

between them basically if you wanted to

see your endurance increase by 17% then

you could have just done nothing you

could have just waited until the end of

the study and you would have gotten the

same effects as if you had taken Neuron

a so this study didn't find that mitop

pure increases endurance at all they

didn't find any difference in the

six-minute walking test and they found

no endurance benefits based on this

other test that they did but the claim

that it increases your endurance by 17%

came from the middle point of the study

in the two-month mark But if you waited

until the end of the study you waited

two months more you would have gotten

the same benefits so it's very deceptive

and misleading to say that mitop pure

increased Endurance by 17% yes it did at

the middle of the study but not by the

end of the study when it comes to muscle

strength then this claim is based on a

12% increase in hamstring Peak torque

which they saw in another trial where

they gave people a th000 milligrams of

mitop pure for 4 months when they looked

at grip strength to assess upper body

strength then there was no statistical

difference between the groups although

the 1,00 milligram group showed a slight

Trend towards Improvement however it

wasn't statistically different from

Placebo so the results aren't massive

for lower body strength and there's no

difference in upper body strength based

on this study so yes maybe it does

increase your hamstring torque by 12%

but you could get much more benefits

from just regular exercise in this study

they didn't know exercise and these

people weren't particularly fit based on

their Baseline data they were kind of

average people so they weren't even

exercising before the study and they

didn't exercise during the study either

but if you just start to implement

resistance training then you would see

much greater results in your hamstring

strength lower body strength as well as

upper body strength the problem with all

of this is is that mitop pure costs $125

per month and based on the evidence that

they themselves have done or outlined

then uh mure isn't going to increase

endurance and it might increase

hamstring Peak torque by 12% which again

I don't know if you want to pay $125 for

so in my opinion the reason I'm not

taking it is because the results are not

very impressive and it's super expensive

the second supplement I think is a

massive waste of money is resera troll

it's the first of these hyped up

longevity supplements that's failed to

show any real benefit to otherwise

healthy individuals glos Smith Klein

bought David Sinclair's company for 720

million in 2007 to start making rerat

troll but they canceled and shut down

the company 5 years later so if a big

farma giant like lexos Smith Klein has

decided that we don't want to continue

researching Reser trol we don't want to

do anything about it anymore so I think

that hints what's the actual effects of

resur troll initially it was believed to

be the miracle molecule people thought

it's going to cure aging but gxor Smith

Kleine took the lill they swallowed $720

million and they stopped working on

resera trol basically the life extension

studies on reservatrol have been quite

flawed and the original findings haven't

been replicated what's more there's

studies that reservatrol decreases V

toax in older men and it decreases the

levels of Androgen precursors which are

important for muscle growth both vot tox

and muscle mass are linked to longevity

so you don't want to hinder those now

there are interesting studies that resol

improves blood sugar triglycerides and

cholesterol but the effects are more

significant in people with type 2

diabetes coincidentally that's the only

circumstance under which reservatol has

been found to extend lifespan in animals

when they're super obese and

metabolically sick but if you're an

otherwise healthy people who exercises

then rotol appears to be a net negative

the third supplement is spermidine

spermidine has become popular because

it's an aagi activator and that's true

so it might help to eliminate C or

debris and other waste material that

accumulates during aging the reason

spermine is considered a longevity suppl

is because there's a 2018 observational

study that found that higher dietary

spine intake is linked to a lower

mortality risk the people who consumed

over 11.6 milligram of spermine a day

from dietary sources like cheese

mushrooms nto vegetables Etc had a 30%

lower mortality risk than those who ate

less than 9.1 mg per day there are other

studies with similar results but the key

word here is that it's dietary

spermidine not supplemental spermine

there's no evidence that supplemental

spermine would give you the same

longevity benefits in fact the few

clinical trials done on spermine have

found that high dose spermine

supplementation at a dose of 15

milligram a day doesn't raise blood or

saliva spermidine levels in healthy

adults and another 2022 clinical trial

on older people found that supplemental

spermidine for 12 months didn't improve

cognition there is one study that found

that spermine supplementation in men and

women reduced cortisol and increased DHA

levels but it was a very small study of

only eight women and seven men so I

think it's much more important to focus

on the dietary spermine not the

supplemental form because that's where

the evidence is foods that have spermine

are just healthy foods and you could say

that it's a case of healthy user bias

but you certainly can't make a mental

leap and conclude that supplemental

spermine is going to be any good at

least not based on the evidence right

now I want to take a quick break to let

you know that my new book the longevity

leap is now available you can get it

from Amazon the longevity leap is an

evidence-based guide to slowing down

biological aging and adding healthy

years to your life it has 24 chapters

ranging from exercise diet and the

biology of aging and it covers all the

major chronic diseases and what are the

important biomarkers to measure if

you've ordered the book you can also get

two bonus chapters one about skin

anti-aging and the other one about my

personal routines send me an email to

seat sean.com with the receipt and I'll

send you the bonus chapters the fourth

popular supplement I'm not taking is a

multivitamin there is evidence of

regular multivitamin and mineral

supplementation having positive effects

on cognitive performance and memory as

shown by several randomus control trials

over the past few years however a recent

2024 study found that multivitamin use

in three us prospective cohorts followed

up for up to 24/7 years was associated

with a small 4% higher risk of mortality

and a 6% higher risk of heart disease

death now this might sound alarming but

if you look at the data then this result

might have been because of some

inconsistencies or bias in the data but

regardless what they didn't find was

that multivitamin would reduce mortality

risk now I don't think that multiv

vitamin is inherently harmful and I do

think that for the elderly people

supplementing some multivitamin can be

like a good insurance policy to make

sure that they do get some adequate

amount of vitamins and minerals every

day the problem is that there's no gold

standard for multivitamins there's no

specific formula for multivitamins every

company has their own ratios of

different vitamins and minerals so you

don't necessarily know what's the best

formula out there and all the studies

that done on the multivitamins as well

they use different ratios and different

formulas so again there's no goal

standard for the multivitamin so I don't

think that it's worthwhile for me the

last supplement that's quite popular is

calcium alpha ketoglutarate or calcium

AKG there are most studies showing that

calcium AKG extends lifespan in mice and

a 2021 clinical trial found that calcium

AKG supplementation for 7 months

resulted in an 8-year reduction in

biological age as measured by a DNA

methylation test now that sounds quite

amazing to be 8 years younger in only 7

months but the problem is that this is

only a single study and the study was

done by the company that owns the

supplement so it has a lot of conflicts

of interest as well and lastly we don't

necessarily know okay what does it mean

to have a DNA methylation age that is 8

years younger so there's no like

functional outcomes or there's no like

end points that we're searching of what

does it mean that's exactly what another

clinical trial called able seeks to do

they're going to measure the biological

age in Old the people after to taking

calcium EKG and they're going to measure

functional outcomes like grip strength

arterial stiffness Etc but the study

isn't out yet so we have to wait a year

or two until it's published so I'm not

making any conclusions based on calcium

AKG yet I'm waiting for this study and

some more clinical trials in the future

AKG is involved in metabolism and energy

production AKG levels decline with age

by about tfold after the age of 40 which

makes it plausible that supplementation

could have health benefits there are

indeed several human clinical trials

over the past few decades that have

shown that AKG helps with wound healing

immunity and faster recovery from

surgeries a 20 22 review on AKG stated

that a few studies published in the

1980s and 1990s in humans suggested the

potential benefits of AKG in muscle

growth wound healing and promoting

faster recovery after surgery so far

there are no recently published studies

demonstrating the role of AKG in

treating aging and age related diseases

hence further clinical studies are

required to better understand the role

of AKG in humans overall I think AKG is

interesting but we definitely need more

trials in the future the results so far

aren't very promising and they're not

very consistent and the supplement is

also very expensive so I don't think

it's worthwhile to take right now so

these are some of the most popular

supplements out there that I'm not

taking of course there are a few other

supplements that are very popular but

I'm not taking and there are some

popular supplements that I am taking

because they actually work such as

creatine if you want to know the

supplements I'm taking then check out my

free supplement list in the description

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