Popular Supplements I'm Saying NO to in 2024!
Summary
TLDR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
💊 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。
🚫 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。
📚 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。
Mindmap
Keywords
💡补充剂
💡urethan a
💡耐力
💡肌肉力量
💡reseratrol
💡衰老
💡spermidine
💡自噬
💡多维生素
💡钙α-酮戊二酸
💡DNA甲基化
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
other than that thanks watching this
video make sure to click a like And
subscribe for future videos about living
longer and staying healthier my name is
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