The ONLY Supplements That ACTUALLY Work

Summary

This video discusses nine scientifically-backed supplements that genuinely improve health. The first three enhance muscle performance, with creatine monohydrate being the most effective. It not only boosts exercise capacity but also cognitive performance. Protein intake is crucial for muscle strength, and TMG aids in muscle and cognitive health. A multivitamin and mineral supplement benefits memory and cognition. Omega-3 and psyllium husk support heart health. Collagen peptides and hyaluronic acid improve skin health. Melatonin helps with sleep, while glycine and NAC support antioxidant levels. The video also debunks popular but ineffective longevity supplements.

Takeaways

• 💪 Creatine Monohydrate is the most effective nutritional supplement for athletes, increasing high-intensity exercise capacity and lean body mass, with safety concerns disproven.
• 🧠 Creatine also enhances cognitive performance, especially in older adults, as suggested by a meta-analysis published in August 2022.
• 🏋️ High protein intake is crucial for maximizing muscle performance, with a recommended 1.6g per kilogram of body weight per day.
• 🥩 The quality of protein is important, with a focus on leucine content for initiating muscle protein synthesis, and plant-based options like pea or brown rice protein are available.
• 🚴‍♂️ TMG (Trimethylglycine) improves muscle performance when combined with exercise and may have potential in reducing dementia risk.
• 🧠 A multivitamin and mineral supplement can benefit cognition, as shown in the COSMOS mind study, but it should not replace a healthy diet and exercise.
• ❤️ Omega-3 supplements, specifically a mixture of EPA and DHA, can reduce heart attack risk, but caution is needed due to potential risks of mega-dosing.
• 🌾 Prebiotic fiber like prebiotic husk can improve gut health, insulin sensitivity, blood sugar levels, blood pressure, and cholesterol.
• 🌟 Collagen peptides have been shown to reduce skin wrinkles and improve skin hydration and elasticity, beyond the benefits of regular protein intake.
• 💧 Hyaluronic acid, taken in supplement form, can improve skin wrinkles and has been supported by randomized clinical trials.
• 💤 Melatonin supplements can help with sleep, but the correct dose and timing are crucial for effectiveness and safety.

Q & A

What is the most effective nutritional supplement for increasing high-intensity exercise capacity and lean body mass?

Creatine monohydrate is considered the most effective nutritional supplement for increasing high-intensity exercise capacity and lean body mass during training.

What are the common myths about the safety concerns of creatine monohydrate?

Common myths include creatine causing hair loss, increasing uric acid levels, posing health risks to kidneys, causing dehydration, and muscle cramping. These concerns have been disproven.

How does creatine monohydrate affect cognitive performance?

Creatine supplements not only increase muscle creatine stores but also brain creatine stores, which can enhance memory performance, particularly in older adults.

What is the recommended daily protein intake to maximize muscle performance improvements from resistance exercise?

A protein intake of 1.6 grams per kilogram of body weight per day is recommended to maximize muscle performance improvements from resistance exercise, with older adults potentially needing up to 2 grams per kilogram.

What are some high-protein foods and supplements that can help reach the recommended daily protein intake?

High-protein foods include beef (which is about 25% protein), and protein powders such as whey protein, pea protein, brown rice protein, and soy protein.

What is the role of leucine in protein supplementation?

Leucine is an essential amino acid that plays a pivotal role in initiating muscle protein synthesis, determining the quality of protein in the context of muscle building and maintenance.

What is TMG, and how does it benefit muscle performance?

TMG (trimethylglycine) accelerates the recycling of cells' energy storage (ATP) and enhances muscle protein synthesis. It improves muscle performance when combined with exercise.

What cognitive benefits does TMG provide?

TMG may reduce the risk of developing Alzheimer's disease by lowering high levels of homocysteine in the blood, though more research is needed to confirm this benefit.

What supplement was shown to improve global cognition in the COSMOS-Mind study?

A multivitamin and mineral supplement was shown to improve global cognition in the COSMOS-Mind study involving over 2,000 people over three years.

What are the potential risks of mega-dosing Omega-3 supplements?

Mega-dosing Omega-3 supplements can increase the risk of developing an abnormal heart rhythm called atrial fibrillation, so it's advised to take about 1 gram of Omega-3 as a mixture of EPA and DHA.