Eight Supplements That *Actually* Work

Summary

This video script delves into eight health supplements backed by research, starting with creatine for enhancing athletic performance and cognitive function. It highlights TMG's muscle performance benefits, omega-3's heart health impacts, and the gut health advantages of psyllium husk. Collagen peptides improve skin health, while hyaluronic acid combats aging effects on skin. Multivitamins address common deficiencies, and N-acetylcysteine (NAC) supports antioxidant balance. The script emphasizes supplements' role as diet complements, not replacements, and acknowledges ongoing research for optimal health strategies.

Takeaways

• 💪 Creatine is recognized by the International Society of Sports Nutrition as the most effective supplement for enhancing high-intensity exercise capacity and lean body mass.
• 🏋️‍♂️ Creatine primarily benefits short bursts of high-intensity exercise and aids in muscle recovery but does not improve endurance performance.
• 🧠 A 2022 meta-analysis suggests that creatine may enhance memory performance, especially in older adults, though the results are not conclusive due to methodological issues.
• 🏃‍♂️ Creatine supplementation has been shown to be safe over a five-year period, with no adverse health risks and no link to kidney dysfunction, baldness, gout, dehydration, or muscle cramping.
• 🚴 TMG (Trimethylglycine) is believed to improve muscle performance and may enhance muscle building when combined with exercise.
• 🧠 TMG may also reduce the risk of developing dementia by lowering homocysteine levels, according to a 2020 meta-analysis.
• 💓 Omega-3 supplements have been associated with a significant reduction in the risk of heart attacks, as demonstrated by the VITAL trial and a Mayo Clinic meta-analysis.
• 🌾 Psyllium husk, as a source of fiber, can improve gut health and reduce cholesterol and LDL cholesterol levels, as per a 2016 Cochrane review.
• 🧬 Collagen peptides have been shown to improve skin health parameters such as moisture, elasticity, wrinkle number, and dryness, as concluded by a 2020 meta-analysis.
• 💧 Hyaluronic acid supplementation can significantly improve skin hydration and reduce wrinkles, as demonstrated by a 2021 randomized control trial.
• 💊 Multivitamins can help address vitamin deficiencies and support optimal daily intakes of micronutrients, with a focus on low-dose supplementation.

Q & A

What is the primary benefit of creatine supplementation according to the International Society of Sports Nutrition?

Creatine monohydrate is recognized as the most effective nutritional supplement for athletes, primarily helping with short bursts of high-intensity exercise and increasing high-intensity exercise capacity and lean body mass during training.

Does creatine supplementation improve endurance performance?

No, creatine supplementation does not seem to improve endurance performance, but it does aid in muscle recovery from training.

What cognitive benefits have been suggested by a 2022 meta-analysis on creatine supplementation?

A 2022 meta-analysis indicated that creatine supplementation might enhance memory performance in healthy individuals, especially older adults, although the study had some methodological issues and varied results among the included studies.

What are the safety findings regarding creatine supplementation over a five-year period?

Over a five-year period, creatine supplementation has been shown to pose no adverse health risks, with no support in the literature for links to kidney dysfunction, effects on DHT or baldness, gout attacks, dehydration, or muscle cramping.

What is the suggested daily intake of creatine by the speaker?

The speaker personally takes 5 grams of creatine every day, including on non-exercise days.

How does TMG (trimethylglycine) potentially improve muscle performance?

TMG is believed to improve muscle performance by delaying fatigue in high-intensity activities and may enhance muscle building when combined with exercise.

What is the potential neurological benefit of TMG supplementation mentioned in the script?

A 2020 meta-analysis suggests that TMG may reduce the chance of developing dementia by lowering homocysteine levels, which are associated with Alzheimer's disease risk factors.

What health benefits are associated with Omega-3 supplements according to the vital trial and a Mayo Clinic meta-analysis?

The vital trial showed a 28% reduction in the risk of heart attacks with Omega-3 supplementation, and a Mayo Clinic meta-analysis confirmed a statistically significant reduction in heart attack risk with Omega-3 supplements.

Why is psyllium husk beneficial for health, and how much does the speaker take daily?

Psyllium husk is beneficial for health due to its high fiber content, which can reduce cholesterol and LDL cholesterol. The speaker mixes 5 to 10 grams of psyllium husk into their morning smoothie every day.

What skin health benefits are reported by a 2020 meta-analysis on hydrolyzed collagen?

A 2020 meta-analysis reported that hydrolyzed collagen improves skin health parameters, including moisture, elasticity, wrinkle number, and dryness.

How does hyaluronic acid supplementation affect skin health, and what was the result of a 2021 randomized control trial?

Hyaluronic acid supplementation can improve skin hydration and reduce wrinkles. A 2021 randomized control trial showed significant improvements in skin health, with a 10% increase in hydration and nearly 20% decrease in wrinkles after 28 days of supplementation.

What is the speaker's stance on multivitamins, and what product do they recommend?

The speaker suggests a low-dose multivitamin to help reach optimal daily intakes of micronutrients and has designed a product called Micro Vitamin, manufactured in an FDA-approved facility in the USA.

Why would someone consider taking N-acetylcysteine (NAC) supplements, and what is the speaker's recommendation regarding its use?

NAC supplements are taken to restore glutathione levels, which decrease with age, helping to maintain a balance between oxidants and antioxidants. The speaker recommends considering NAC from the age of 45.

Outlines

00:00

💪 Benefits of Creatine and TMG for Athletic Performance and Cognitive Health

The first paragraph discusses the effectiveness of creatine monohydrate as a nutritional supplement for athletes, highlighting its ability to enhance high-intensity exercise capacity and lean muscle mass. It also addresses creatine's potential cognitive benefits, especially for older adults, despite some methodological issues in the studies. The safety profile of creatine is underscored, dismissing common misconceptions about kidney dysfunction, DHT levels, baldness, gout, and dehydration. The paragraph transitions to TMG (trimethylglycine), which is suggested to improve muscle performance and potentially reduce the risk of dementia by lowering homocysteine levels.

05:02

🌿 The Impact of Omega-3, Psyllium Husk, and Collagen Peptides on Health

The second paragraph delves into the health benefits of Omega-3 supplements, which are associated with a significant reduction in heart attack risk according to the VITAL trial and a Mayo Clinic meta-analysis. Psyllium husk is introduced as a fiber supplement that nourishes the gut microbiome and reduces cholesterol levels. Collagen peptides are discussed for their positive effects on skin health, with evidence suggesting that they may be more beneficial for wound healing than regular protein supplementation. The paragraph also touches on hyaluronic acid, which can improve skin hydration and reduce wrinkles, and addresses safety concerns regarding its potential effects on cancer growth.

Keywords

💡Creatine

Creatine is a naturally occurring substance and a popular supplement among athletes for its ability to improve high-intensity exercise performance and increase lean body mass. In the video, it is highlighted that the International Society of Sports Nutrition recognizes creatine monohydrate as the most effective nutritional supplement for athletes, particularly for activities lasting less than three minutes. The script also addresses misconceptions about creatine's safety, noting that it does not cause adverse health effects such as kidney dysfunction or baldness.

💡Trimethylglycine (TMG)

Trimethylglycine, or TMG, is a supplement believed to enhance muscle performance by delaying fatigue during high-intensity activities and potentially improving muscle building. The video emphasizes a 2017 meta-analysis that shows additional benefits when TMG is combined with exercise, unlike when it is taken without exercise, where no benefits are observed. TMG is also discussed in the context of its potential to reduce the risk of developing dementia by lowering homocysteine levels.

💡Omega-3

Omega-3 fatty acids are essential nutrients that are discussed in the video as supplements associated with a significant reduction in the risk of heart attacks, as evidenced by the VITAL trial and a Mayo Clinic meta-analysis. The speaker takes one to two capsules of Omega-3 daily for heart health and potential brain protection effects, illustrating the supplement's role in supporting overall cardiovascular and cognitive health.

💡Psyllium Husk

Psyllium husk is a fiber supplement that is noted in the video for its importance in feeding the gut microbiome and its cholesterol-lowering effects as per a 2016 Cochrane review. The speaker incorporates psyllium husk into their daily smoothie to support their health, highlighting the supplement's role in maintaining a healthy microbiome and managing cholesterol levels.

💡Collagen Peptides

Collagen peptides, or hydrolyzed collagen, are supplements derived from collagen protein that have been shown in a 2020 meta-analysis to improve skin health parameters such as moisture, elasticity, wrinkle number, and dryness. The video discusses a 2022 study that found hydrolyzed collagen reduced wrinkles compared to placebo, and a 2020 trial suggesting benefits in wound healing over regular protein supplementation.

💡Hyaluronic Acid

Hyaluronic acid is a component found in every connective tissue and organ, acting as a structural backbone. The video explains that levels of hyaluronic acid decrease with age, which can affect skin health. Supplementing with hyaluronic acid, as discussed in a 2021 randomized control trial, can lead to significant improvements in skin hydration and reduction of wrinkles. The script also addresses safety concerns, noting that hyaluronic acid does not accelerate cancer growth.

💡Multivitamins

Multivitamins are supplements designed to provide a range of essential vitamins and minerals that many people may not obtain in sufficient quantities through diet alone. The video mentions that 31% of the U.S. population is at risk of at least one vitamin deficiency, emphasizing the importance of a low-dose multivitamin to help reach optimal daily intakes without mega dosing. The speaker has designed their own multivitamin to meet these criteria, called Micro Vitamin.

💡N-Acetylcysteine (NAC)

N-Acetylcysteine, or NAC, is a supplement that serves as a building block for glutathione, a powerful antioxidant. The video discusses the importance of maintaining a balance between oxidants and antioxidants, especially as one ages and glutathione levels decrease. Supplementing with NAC and glycine, another building block of glutathione, can help restore these levels and improve mitochondrial function, as suggested by a recent randomized controlled trial mentioned in the script.

💡Glycine

Glycine is an amino acid that, along with NAC, contributes to the production of glutathione. The video mentions that while glycine is beneficial in restoring glutathione levels, it is already present in sufficient amounts in collagen supplements, which the speaker takes. Therefore, the speaker does not see an added benefit in supplementing with glycine alone, especially for those already taking collagen.

💡Microbiome

The microbiome refers to the community of microorganisms living in the human body, particularly in the gut, which plays a crucial role in health. The video discusses the importance of feeding the microbiome with fiber from supplements like psyllium husk to support overall health. A healthy microbiome is linked to various aspects of well-being, including digestion and immune function.

💡Dosage

Dosage refers to the amount of a supplement or medication taken at any one time or over a period. The video provides specific dosages for various supplements discussed, such as 5 grams of creatine daily, 500 milligrams of TMG, and 10 to 15 grams of collagen peptides, indicating the importance of proper supplementation amounts for effectiveness and safety.

Highlights

Creatine monohydrate is the most effective nutritional supplement for athletes to increase high-intensity exercise capacity and lean body mass.

Creatine is particularly effective for short bursts of high-intensity exercise under three minutes but does not improve endurance performance.

Creatine supplementation enhances muscle recovery and has been linked to improved memory performance, especially in older adults.

A 2022 meta-analysis suggests potential cognitive benefits of creatine, despite some studies having a high risk of bias.

Long-term creatine use over five years shows no adverse health risks, including no link to kidney dysfunction or baldness.

TMG (Trimethylglycine) is believed to improve muscle performance by delaying fatigue and enhancing muscle building when combined with exercise.

A 2017 meta-analysis indicates additional benefits of TMG when paired with exercise compared to exercise alone.

Omega-3 supplements have been associated with a significant reduction in the risk of heart attacks, according to a large-scale study.

Psyllium husk, as a source of fiber, has been shown to reduce cholesterol and LDL cholesterol intake.

Collagen peptides have been proven to improve skin health parameters such as moisture, elasticity, wrinkle number, and dryness.

A 2020 study suggests that collagen peptides may offer additional benefits over protein supplementation for wound healing.

Hyaluronic acid supplementation has shown to improve skin hydration and reduce wrinkles significantly within a month.

There is no evidence that hyaluronic acid accelerates cancer growth, and it is broken down into low molecular weight by intestinal bacteria.

Multivitamins can help address vitamin deficiencies, with a focus on optimal daily intakes without mega dosing.

N-Acetylcysteine (NAC) and Glycine are building blocks of glutathione, an antioxidant, and may help restore levels as we age.

A randomized controlled trial found significant improvements in mitochondrial function with Glycine and NAC supplementation in older adults.

Supplements should not replace a healthy diet, and further diet research is recommended for optimal health.

Transcripts

eight supplements that actually improve

our health starting with creatine the

international Society of Sports

Nutrition concluded that creatine

monohydrate is the most effective

nutritional supplement currently

available to athletes in terms of

increasing high intensity Exercise

capacity and lean body mass during

training now it's important to note that

it primarily helps with short bursts of

high intensity exercise as demonstrated

by this meta-analysis concluding that

creatine supplementation is effective in

lower limb strength performance for

exercise with the duration of less than

three minutes in contrast creatine

doesn't seem to improve endurance

performance however it does improve

Muscle Recovery from training but it's

not just muscle performance and Recovery

that creatine seems to be useful for

there was a 2022 meta-analysis that

looked at cognitive performance and that

study concluded that creatine

supplementation enhanced measures of

memory performance in healthy

individuals especially older adults that

study did have its problems however

where the end individual studies that

their meta-analysis combined they showed

varying results and six of the 10

included studies had a high risk of bias

so we can't fully rely on that study

however the initial results are

promising when it comes to creatine

safety over a five-year period the

results have consistently shown that

creatine supplementation poses no

adverse health risks in particular the

literature does not support any link

between creatine supplements and kidney

dysfunction there's also no evidence

that creatine affects a hormone called

DHT and there's no evidence that

creatine causes baldness it does not

cause gout attacks it decreases uric

acid and the current clinical research

does not validate the notion that

creatine supplements causes dehydration

or muscle cramping the only consistent

side effect that's been noted is weight

gain but this is a good thing we're

increasing our lean muscle mass as in

our muscle stores personally I Take 5

grams of creatine every day including on

the days that I don't exercise and

sticking with the theme of exercise

performance let's have a look at TMG or

trimethylglycine TMG is thought to

improve muscle performance by delaying

fatigue in high intensity activities it

may also enhance muscle building we've

got great evidence from a 2017

meta-analysis showing that when you

combine exercise with TMG we see further

benefits compared to just exercise alone

and that's the key point when people are

given TMG and they don't exercise no

benefit is seen But when you pair TMG

with exercise you see further benefits

compared to just exercise alone for

example a 2021 double-blind randomized

controlled trial showed that 14 weeks of

TMG supplements improved one rep max VO2

max and repeated Sprint ability

performance compared to Placebo but it's

not just muscle performance for why I

take TMG a 20 20 meta-analysis looking

at the potential risk factors for

Alzheimer's disease or dementia

concluded that high blood levels of

homocysteine is factor and TMG lowers

homocysteine so what's possible not

proven but possible that TMG supplements

May reduce the chance of developing

dementia I take at least 500 milligrams

of TMG every day and we may see further

protective effects against Dementia by

adding in Omega-3 supplements a massive

study called the vital trial which was a

placebo-controlled study showed that the

group who took Omega-3 supplements had

an unexpectedly High 28 reduction in the

risk of heart attacks and a Mayo Clinic

meta-analysis that combined all of the

relevant clinical studies together on

omega-3 concluded that Omega-3

supplements are associated with a

statistically significant reduction in

the risk of heart attacks with high

grade certainty I take one to two

capsules of Omega-3 every day this is

for heart health and possible protective

effects for the brain the next

supplement that actually makes a

difference is psyllium husk more and

more research is coming out about how

crucial our microbiome or the bacteria

that grow in our gut is for our health

and we can feed our microbiome with

fiber from a 2016 Cochrane review we can

see that higher fiber intakes reduce

cholesterol and LDL cholesterol I mix 5

to 10 grams of psyllium husk into my

morning smoothie every day next is

collagen peptides or hydrolyzed collagen

from a 20-20 meta-analysis that combined

10 separate randomized controlled trials

concluded that all of the included

studies reported benefits of hydrolyzed

collagen on skin Health parameters

including moisture elasticity wrinkle

number and dryness and crucially there

were no inconsistencies seen between the

different collagen studies since then

we've had further studies such as this

one in 2022 again showing that

hydrolyzed collagen reduced wrinkles

compared to Placebo it's about an eight

percent reduction collagen peptides are

short chains of amino acids and amino

acids make up proteins so one

interesting question is whether collagen

supplements offer any further benefit

compared to just supplementing with

protein to explore this idea we've got a

2020 randomized controlled trial looking

at burn patients half of these patients

were given 36 grams of collagen peptides

and the other half were given 35 grams

of protein at the end of the study the

wound healing rate was significantly

higher following supplementation with

hydrolyzed collagen compared to protein

based on that study it does appear that

there are further benefits from

supplementing with collagen peptides

compared to just protein alone so for

that reason I supplement with 10 to 15

grams of collagen peptides every day

keeping with the theme of improving skin

Health let's have a look at hyaluronic

acid hyaluronic acid is present in every

connective tissue and organ it's the

backbone that holds everything together

but as we age our levels of hyaluronic

acid decrease to the point where a 75

year old person only has one quarter of

the amount of hyaluronic acid in their

skin compared to a 19 year old person so

multiple randomized controlled trials

have have been done looking at giving

patients hyaluronic acid compared to

Placebo and overall we can see

significant benefits from supplementing

with hyaluronic acid for example let's

have a deeper look at this 2021

randomized control trial after only 28

days of supplementing with hyaluronic

acid compared to Placebo there were

significant improvements in skin Health

the skin was more hydrated by about 10

percent and wrinkles decreased by almost

20 percent importantly that 2021 study

had no conflicts of interest to declare

this was not sponsored by a supplement

company now one of the safety concerns

about hyaluronic acid that you may hear

online is whether hyaluronic acid

accelerates cancer growth to explore the

safety concern hyaluronic acid was given

to mice that already had cancer and

using various Imaging techniques they

could see that hyaluronic acid had no

effect on cancer growth the other

important point is whether the molecular

weight of the hyaluronic acid changes

its effect on the body but it does

appear that hyaluronic acid is

decomposed into low molecular weight by

the intestinal bacteria so at this stage

we don't know which molecular weight is

best for hyaluronic acid supplements but

personally I take 200 milligrams of

hyaluronic acid every day number six on

the list is multivitamins 31 of the US

population is at risk of at least one

vitamin deficiency a lot of people

struggle to reach the optimal daily

intake for all of the different

micronutrients every day particularly

for vitamin B3 vitamin D vitamin K2 zinc

and magnesium but it's important to note

that I'm not advocating for mega dosing

all I'm suggesting is a low-dose

multivitamin to help patients reach

their optimal daily intakes for all of

the micronutrients I couldn't find a

multivitamin and mineral that met the

requirements that I was looking for so I

designed one myself it's specifically

designed to help people reach their

recommended daily intakes of

micronutrients without mega dosing it

also includes TMG and hyaluronic acid

it's called micro vitamin and it's

manufactured in a USA facility that's

FDA approved demand for this product has

been much higher than I could have

possibly predicted so apologies if there

are times where the supplement sells out

and you have to wait link is in the

pinned comment the final supplement that

I would take and this is only from the

age of 45 is neck now this is a bit

complicated as we get older our levels

of oxidants they tend to increase and

this is in an attempt to maintain

survival until they betray their

original purpose we used to think that

all oxidants are bad but our

understanding has changed instead what

we want is a balance between oxidants

and antioxidants and one of the most

powerful antioxidants is called

glutathione but from the age of 45 our

glutathione levels tend to decrease

Glycine and neck are the building blocks

of glutathione and by supplementing with

those building blocks we can help to

restore our glutathione levels and

maintain that balance between oxidants

and antioxidants for example a recent

randomized controlled trial to study the

effect of supplementing older adults

with Glycine and neck versus placebo

found that there were significant

improvements in mitochondrial function

we're still very early on the research

Journey with the strategy and of

everything that we've discussed so far

Knack has got the least evidence when it

comes to glycine collagen supplements

already have a lot of glycine so

personally I don't see much added

benefit from supplementing with glycine

alone and just to reiterate I would only

start taking Knack from the age of 45.

now in this video we're focused on

supplements but supplements are in no

way a replacement for a great diet so

make sure to check out this next video

here on the latest diet research a

massive thank you to do not age.org for

their ten thousand dollar donation to my

rapamycin study they are a health

research organization and to benefit

from their ingredients as well as the 10

discount code check out the pinned

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