Supplements for Improving Fitness | Dr. Andrew Huberman

Summary

In this podcast transcript, the speaker discusses key supplements for enhancing fitness and mood, emphasizing the importance of omega-3 fatty acids for neurotransmission and cardiovascular health, recommending 1-2 grams daily. Creatine is highlighted for its performance benefits, suggesting personalized dosing based on body weight rather than a one-size-fits-all approach. Rhodiola rosea is introduced as a cortisol modulator to potentially reduce fatigue and enhance recovery during high-intensity workouts, with a typical dosage of 100-200 mg. The emphasis is on supplementing a solid foundation of nutrition, sleep, and sunlight.

Takeaways

• 😀 Omega-3 fatty acids are essential for mood and cognitive function, and many people should consider supplementing with 1-2 grams per day.
• 🐟 Sources of omega-3 include fatty fish, krill, and certain algae, but supplementation is often necessary to meet daily requirements.
• 💊 Supplementing with fish oil capsules or liquid fish oil is a common method to increase EPA intake, with flavored options available to mask the taste.
• 🏋️ Creatine is beneficial for enhancing athletic performance and is found in red meat, but supplementing is more efficient for performance gains.
• 🔄 The traditional creatine loading method is outdated; a daily dose is sufficient, and timing of intake does not significantly affect results.
• 💪 The optimal creatine dosage may vary based on body weight, with heavier individuals potentially benefiting from higher daily intakes.
• 🤔 Creatine monohydrate is the most effective and cost-efficient form, with no strong evidence supporting the superiority of other forms.
• 🌿 Rhodiola rosea is a cortisol modulator that may improve subjective fatigue perception and enhance recovery during high-intensity workouts.
• 🧠 Both creatine and omega-3s have implications for cognitive performance, in addition to their well-known effects on physical performance.
• 💊 Supplements should be considered as additional tools to enhance fitness, but foundational aspects like nutrition, sleep, and sunlight should not be overlooked.
• 📈 The dosage of rhodiola rosea typically ranges from 100 to 200 milligrams, with personal experience suggesting that lower doses may be effective.

Q & A

What are omega-3 fatty acids and why are they important for supplementation?

Omega-3 fatty acids are essential nutrients found in foods like fatty fish, krill, and certain algae. They are crucial for health, particularly for mood regulation, neurotransmission, neuromuscular performance, and reducing inflammation. Most people do not get enough EPA form of omega-3s from diet alone, hence the recommendation to supplement with a minimum of one gram per day.

How much omega-3 should one supplement daily, and what forms are commonly used?

The recommended daily supplementation of omega-3s ranges from one to two grams, typically in the form of EPA. This can be achieved through fish oil capsules or liquid fish oil. The choice between liquid and capsule forms depends on personal preference and convenience.

What are the benefits of supplementing with creatine?

Creatine supplementation can enhance athletic performance, particularly in high-intensity workouts. It is also beneficial for cognitive performance as it serves as a fuel for the brain. Despite its presence in red meat, the amount needed for performance enhancement is impractical to obtain from diet alone.

How should the dosage of creatine be determined based on body weight?

The dosage of creatine should be adjusted according to body weight. For individuals weighing between 185 to 250 pounds, 10 to 15 grams per day is suggested. For those under 185 pounds, 5 grams or less may be sufficient. This approach is based on scientific literature and personal experience.

What is the role of creatine in athletic performance and cognitive function?

Creatine plays a critical role in athletic performance by enhancing muscle strength and power. It also serves as a fuel source for the brain, supporting cognitive functions. The phosphocreatine system is essential for both muscle and brain energy needs.

What is the significance of rhodiola rosea in fitness supplementation?

Rhodiola rosea is a cortisol modulator, which means it helps regulate the body's stress response. It is gaining attention for its potential to reduce fatigue and enhance recovery during high-intensity workouts, making it a valuable supplement for those seeking to improve their fitness.

How does rhodiola rosea affect the body's stress response?

Rhodiola rosea is believed to modulate cortisol levels, affecting the stress response. It does not necessarily suppress or increase cortisol but rather influences how the body handles stress, potentially improving endurance and recovery in high-intensity training.

What is the typical dosage of rhodiola rosea for supplementation?

The typical dosage of rhodiola rosea for supplementation is between 100 to 200 milligrams, taken about 10 to 20 minutes before a workout. However, the optimal dosage may vary based on individual response and body weight.

Why is it important to adjust creatine intake based on body weight?

Adjusting creatine intake based on body weight ensures that individuals receive an optimal amount for their specific needs. This personalized approach can lead to better performance and cognitive benefits, as the body's demand for creatine can vary significantly with size and activity level.

What are some considerations when choosing a fish oil supplement?

When choosing a fish oil supplement, it's important to select a reputable brand to ensure quality and purity. Flavored options, such as those with lemon, can help offset the taste of fish oil. The form (liquid or capsule) and the convenience of consumption are also factors to consider.

How does the body utilize creatine during high-intensity workouts?

During high-intensity workouts, the body relies on creatine to rapidly regenerate ATP, the primary energy source for muscle contractions. This helps maintain power output and delay fatigue, enhancing overall workout performance.

Outlines

00:00

🐟 Omega-3 Fatty Acids for Enhanced Mood and Performance

The first paragraph discusses the importance of omega-3 fatty acids in nutrition and supplementation. Omega-3s, found in foods like fatty fish and algae, are essential for mood enhancement and neurotransmission, which is vital for neuromuscular performance. The speaker emphasizes the need for supplementation due to the common deficiency of EPA, a form of omega-3. The recommended daily intake ranges from one to two grams, which can be achieved through fish oil capsules or liquid fish oil. The speaker prefers liquid fish oil for its cost efficiency and suggests choosing a reputable brand. The benefits of omega-3s extend to reducing inflammation and improving cardiovascular health, making it a crucial part of a comprehensive fitness regimen.

05:00

💪 Creatine Supplementation Based on Body Weight

The second paragraph focuses on creatine as a key supplement for fitness enhancement. Creatine, naturally found in red meat, is often not consumed in sufficient quantities through diet alone. The speaker clarifies that there is no need for a loading phase when taking creatine and that the timing of intake does not significantly affect its benefits. The unique point made is that the dosage of creatine should be adjusted based on body weight, rather than a one-size-fits-all approach. For individuals weighing between 185 to 250 pounds, 10 to 15 grams per day is suggested, while lighter individuals may only require 5 grams. Creatine monohydrate is identified as the most effective and cost-efficient form, debunking the need for more expensive alternatives. The speaker's personal experience with higher creatine intake supports its role in physical and possibly cognitive performance.

10:01

🌿 Rhodiola Rosea for Cortisol Modulation and Enhanced Recovery

The third paragraph introduces rhodiola rosea as a cortisol modulator, a supplement gaining attention for its potential to influence the body's stress response. Unlike substances that simply increase or decrease cortisol levels, rhodiola rosea is believed to modulate cortisol production, although the exact mechanism is still under investigation. The speaker shares personal experience with rhodiola rosea, noting its effectiveness in reducing perceived exertion during high-intensity workouts and enhancing recovery. The supplement is recommended to be taken before high-intensity sessions, with a typical dosage ranging from 100 to 200 milligrams. The speaker's preference for 100 milligrams before workouts suggests that even a lower dose can be effective, providing an edge for those looking to optimize their fitness performance.

Keywords

💡Omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health but cannot be produced by the body, hence must be obtained through diet or supplementation. They are crucial for brain function and development, as well as for heart health. In the video, the speaker emphasizes the importance of supplementing with omega-3s, particularly EPA, due to the common deficiency in modern diets. The speaker mentions taking one to two grams per day, often in the form of fish oil capsules or liquid fish oil, to support mood and neurotransmission.

💡Supplementation

Supplementation refers to the act of adding nutrients to one's diet through pills, capsules, or other forms to ensure the body receives adequate amounts of essential nutrients that may not be sufficiently obtained through food alone. The video discusses various supplements such as omega-3s, creatine, and rhodiola rosea, highlighting their potential benefits for fitness and health.

💡EPA

Eicosapentaenoic acid (EPA) is a key component of omega-3 fatty acids. It plays a significant role in heart and vascular health and is known for its anti-inflammatory properties. The script mentions that many people do not get enough EPA from their diet, which is why the speaker and others choose to supplement with it.

💡Creatine

Creatine is a naturally occurring substance and a popular sports supplement used for increasing muscle strength, power, and size. It works by increasing the availability of adenosine triphosphate (ATP), the primary source of energy for muscle contraction. The video discusses the benefits of creatine for athletic performance and cognitive function, and the speaker shares personal experience with varying dosages based on body weight.

💡Neurotransmission

Neurotransmission is the process by which signals are transmitted between neurons (nerve cells) in the brain through the release of specific chemicals called neurotransmitters. The script mentions that omega-3 fatty acids, particularly EPA, have an effect on neurotransmission, which is essential for mood regulation and neuromuscular performance.

💡Inflammation response

The inflammation response is a part of the immune system, which is the body's way of self-protection against harmful stimuli such as pathogens, damaged cells, or irritants. The video script suggests that omega-3 fatty acids, specifically EPA, may help reduce inflammation, which is beneficial for overall health, including cardiovascular health.

💡Rhodiola rosea

Rhodiola rosea is an adaptogenic herb that is used in traditional medicine to help the body adapt to stress and to increase physical performance, particularly in high-intensity workouts. The video describes it as a cortisol modulator, which means it may help balance the body's stress hormone levels, thereby potentially enhancing endurance and reducing fatigue.

💡Cortisol

Cortisol is a hormone produced by the adrenal glands that plays a key role in the body's response to stress. It helps regulate metabolism and provides energy during demanding physical activity. The script discusses rhodiola rosea's potential to modulate cortisol levels, which could influence the perception of fatigue and recovery post-exercise.

💡Neuromodulators

Neuromodulators are chemicals in the brain that influence the activity of neurons by modifying their response to other neurotransmitters. The script mentions that omega-3 fatty acids may affect neurotransmission not just for neuromodulators like serotonin and dopamine, which are involved in mood regulation, but for all neurotransmission.

💡Phosphocreatine system

The phosphocreatine system is an energy reserve within cells, particularly muscle cells, that is used to rapidly regenerate ATP during high-intensity activity. Creatine is a key component of this system, and the video script suggests that creatine supplementation can enhance both athletic and cognitive performance by supporting this energy reserve.

💡High-intensity workouts

High-intensity workouts refer to exercise sessions that are performed at a high percentage of one's maximum capacity, typically with short rest periods. The video script discusses the use of supplements like rhodiola rosea to potentially enhance performance during such workouts and to aid in recovery.

Highlights

A discussion with Dr. Andy Galpin on nutrition and supplementation revealed several key tools for health and fitness.

Omega-3 fatty acids are essential, with EPA being particularly important, and can be supplemented at 1-2 grams per day.

Fish oil capsules or liquid fish oil are common sources for omega-3 supplementation.

Omega-3s are crucial for mood regulation, neurotransmission, and reducing inflammation, supporting cardiovascular health.

Creatine is another important supplement, found naturally in red meat but often supplemented for performance enhancement.

The traditional creatine loading method is outdated; a daily dose is sufficient and timing doesn't significantly affect results.

Creatine monohydrate is the most effective and cost-efficient form, with no clear evidence of superiority in other forms.

Creatine dosage should be adjusted based on body weight, with heavier individuals requiring more for optimal benefits.

Rhodiola rosea is a cortisol modulator gaining attention for its potential to enhance high-intensity exercise performance.

Rhodiola rosea may improve subjective perception of fatigue and enhance recovery post-workout.

The supplement is typically taken before high-intensity workouts to increase energy and reduce exhaustion.

Personal experience suggests rhodiola rosea can help maintain energy levels post-workout without a significant dip.

The typical dosage for rhodiola rosea is 100-200 milligrams, with individual responses varying.

Finding the lowest effective dose for rhodiola rosea is recommended to maximize cost-effectiveness and minimize potential side effects.

Supplementation should be based on individual needs and preferences, with foundational health practices prioritized first.

The importance of choosing reputable brands for supplements to ensure quality and safety.

The debate around omega-3s is acknowledged, but the consensus leans towards their benefits for overall health.

Creatine's benefits extend beyond physical performance, with potential cognitive performance enhancements noted.

The discussion emphasizes the need for personalized supplementation strategies based on scientific literature and personal tolerance.

Transcripts

Now the list of tools

I'm about to describe is not exhaustive,

meaning it doesn't even begin to come close

to the total number of tools that one could glean

from the discussion about nutrition and supplementation

that I had with Dr. Andy Galpin on this podcast.

But they are the major ones

that are definitely worth knowing.

And those include supplementing with omega-3 fatty acids.

Now, omega-3 fatty acids are found, of course, in foods,

things like fatty fish and krill of all things,

certain forms of algae, et cetera.

But most people do not get enough of

so-called EPA form of omega-3s.

And for that reason,

I and many other people choose to supplement

with a minimum of one gram per day,

and in some cases as high as two grams per day,

of omega-3s in supplement form.

So typically one would get to one to two grams of EPA

by supplementing their nutrition,

their diet that is,

with fish oil capsules or liquid fish oil.

There are many different sources of these

that was discussed in an episode

that I did with the Dr. Rhonda Patrick.

I find that it's most cost efficient

to get that one to two grams of EPAs from liquid fish oil.

Despite what you might see on the internet,

I don't have any relationship whatsoever

to a liquid fish oil company.

You just want to make sure that you go with a reputable brand.

I like the ones that are flavored with lemon

so that it offsets the taste of fish oil.

And I'll take a tablespoon or two of that per day.

And if I'm traveling,

and even if I'm not, I will often use fish oil capsules.

And there are a variety

of different sources of those as well.

Getting sufficient amounts of omega-3 has been shown

to be important for mood.

Okay, so as a way to offset depression,

but also for enhancing overall mood.

That probably relates to the omega-3s effect

on neurotransmission,

not just for neuromodulators like serotonin and dopamine,

but for all neurotransmission.

And neurotransmission, of course,

is essential for neuromuscular performance.

And the omega-3s have been implicated

in reducing the inflammation response,

cardiovascular health, et cetera.

I realize that there is some debate about omega-3s,

but when I look at the bulk of literature

about the omega-3,

it's very clear to me

that getting one to two grams of EPA form of omega-3 per day

is the right thing for me to do.

And many others find that as well.

The second tool to enhance your fitness under this category

of nutrition and supplementation is creatine.

Now again, creatine is not just found in supplement form.

It's also found, of course, in foods,

in particular red meat.

However, the amount of red meat that one would have to eat

in order to get the amount of creatine,

that one would start to see

a real performance enhancing effect is just far too high.

You'd be ingesting far too much of other things in red meat

that you wouldn't want that much of.

And for that reason,

I and many other people will take creatine daily.

We now know there's no need to so-called load creatine

in the old days, as it were.

So old days, by the way, meaning mid-'90s and 2000s.

We were all told that we had to load creatine.

We had to take high dose creatine for four or five days,

and then you could back off to a maintenance dose.

Now it's very clear you can take a daily dose of creatine,

and that it really doesn't matter

when you take that creatine.

You could take it post-workout as many people do.

You could take it pre-workout.

It really doesn't seem to matter.

I happen to take it post-workout just as a matter of habit.

But again, you could take it any time of day.

Now, the point I want to make about creatine is

one that's a bit different

than the other discussions out there.

I have no issue with the majority

of what's discussed about creatine out there.

For instance, that creatine monohydrate is

the most effective form.

Fortunately, creatine monohydrate is

also the least expensive form of creatine

that's sold out there.

I see no evidence whatsoever

that the other forms of creatine are superior

to creatine monohydrate.

But what you'll usually hear is

that taking five grams of creatine monohydrate per day

is ideal for everybody.

And that advice is simply not well informed

by the scientific literature.

If you are a larger person,

so for instance, I weigh 100 kilograms.

So that's about 220 pounds.

Well, it turns out,

if you look at the literature on creatine

and athletic performance,

and if you look at the literature

on creatine and cognitive performance,

because as some of you already know,

creatine is a fuel,

or the phosphocreatine system is a fuel system

for the brain as well.

And if you look at the studies on creatine,

they almost always gauge the amount of creatine

to give an individual based on their body weight.

So you don't have to get really specific about this.

But if you weigh, say, 185 pounds to 250 pounds,

you can get away with

and probably should be taking 10 grams or so

of creatine per day, which is what I do.

Whereas if you weigh less than that,

five grams or maybe even three grams is sufficient.

Now, I discussed this with Dr. Andy Galpin

during that series,

and one of the things that I've started to do

since the closure of that series is

to take more creatine per day.

So now I'm taking 10,

sometimes even as much as 15 grams per day of creatine.

Again, this is powdered creatine monohydrate.

My stomach tolerates it very well.

But frankly, I don't tend to get stomach aches

or gastric distress from pretty much anything

unless it's, you know, some form of food poisoning,

which is exceedingly rare for me.

So some people out there find

that creatine really disrupts their gut

and they need to take it with food,

or they really need to slowly increase

the amount of creatine that they're taking each day.

I find that I can put 10, even 15 grams of creatine into a,

you know, whey protein shake

or into some water with a little bit of lemon juice

just to make it taste a little less chalky.

You drink that,

and I don't have any gastric distress from that.

So you'll need to find what works for you.

But the point here is if you're going to take creatine,

you don't just want to "take creatine,"

you know, one scoop per day.

You really want to adjust the amount of creatine

that you're ingesting according to your body weight.

And I would give you a very specific formula

of x grams of creatine per kilogram or pound of body weight.

But believe it or not,

no such specific recommendation has ever been published

in the scientific literature.

At least I couldn't find it

in a way that's consistent with all the other papers,

meaning you see a lot of variation.

So what I'm talking about here is

if you weigh 185 pounds or so,

okay, plus or minus 5 pounds,

out to about 250 pounds,

10 to 15 grams of creatine per day is

probably more appropriate for you than is 5 grams,

meaning it's going to be more effective

for enhancing physical performance and perhaps,

again, perhaps even cognitive performance as well.

And if you're somebody who weighs, you know,

180 pounds down to, say, 130 pounds,

5 grams of creatine per day is probably sufficient.

The point here is if you are taking creatine,

again, not everyone has to take creatine.

There's no law that says that you have to take creatine.

Some people don't like it.

I know some people fear it's going to make their hair fall out.

We already talked about that in previous episodes

and the lack of data to support that idea.

But I realize some people steer away from creatine

for whatever reason.

But if you decide that taking creatine is right for you,

adjust the total amount of creatine that you take

according to your body weight.

The next supplementation-based tool

for enhancing your fitness is rhodiola rosea.

Now, this very esoteric sounding supplement is

one that I learned about both from Dr. Layne Norton

when he was a guest on this podcast,

expert in nutrition,

and, frankly, training as it relates to resistance training,

and from Dr. Andy Galpin.

Rhodiola rosea is a supplement

that's gaining increasing attention

because it is what's called a cortisol modulator.

It does not necessarily suppress cortisol.

It does not increase cortisol.

It's a cortisol modulator.

And frankly the mechanism

by which rhodiola rosea modulates cortisol is

still under investigation.

I hope to do an episode about it in the future,

at least make it part of an episode

because the hypothesized mechanism

that's starting to emerge is really interesting

as it relates to neurons in the brain

that control the stress response and glands in the body

like the adrenals that control the stress response

and that secrete cortisol.

Regardless, there's a growing body of research

that has explored rhodiola rosea supplementation,

and one's subjective perception

of fatigue or output during high-intensity training

of various kinds,

both resistance training,

as well as running and endurance type training.

So I started taking rhodiola rosea about six months ago

in response to conversations that I had,

again, with Dr. Layne Norton and with Dr. Andy Galpin.

And it's a supplement

that I take before high-intensity workouts.

So I don't take it before a run,

because frankly my run's either very long and slow,

or they're very brief,

like a high-intensity interval training session,

and I find those to be pretty easy to recover from,

even though they are very intense.

I might take a rhodiola rosea supplement

before doing a 30-minute hill run that's very intense.

But typically, I only take it about 10 to 15 minutes

before any sort of high-intensity,

resistance training session,

in particular, my leg day,

which falls on day two of my exercise protocol,

or the torso day, or the small body parts day.

Again, here I'm referencing the way

that I train across the week,

and you can find that training protocol

as a downloadable,

completely zero-cost PDF if you like.

But I realize other people are using

different body parts splits

and different combinations of resistance training

and endurance training.

The reason I mentioned rhodiola rosea in this episode is

that I realized that

while some people might not yet be supplementing omega-3s,

they might not be supplementing creatine,

there are many of you who are already doing those things

and you're looking for additional tools to give you an edge.

So again, the rhodiola rosea would not fall

into the category of foundational supplements.

Certainly get your nutrition right, get your sleep right,

get your sunlight, all the basics first, please,

before even thinking about any supplements.

However, once you get into the category of supplements

that can enhance fitness,

rhodiola rosea does seem to have some good research

to support it in the context of lots of different forms

of high-intensity exercise.

Now, I can't tell you whether or not it's purely subjective

or whether or not it's objective and subjective,

but my experience has been that when I take rhodiola rosea,

I definitely notice that I can exert myself harder

without feeling like I'm bringing myself

to the brink of fatigue

either during the exertion or afterwards.

In other words,

I feel like I can do more work without feeling so exhausted,

and I feel

as if I'm recovering from my workouts more quickly,

in particular across the day after my workouts.

In fact, if I had to cite one specific subjective effect

that I've experienced from taking rhodiola rosea

before very high-intensity workouts is

that prior to taking it,

I would often find that three or four hours

after the workout,

having eaten a good meal, taking a shower, et cetera,

and I was tired.

I have a real dip in energy.

But now I notice I have a lot of energy throughout the day,

even after these very high-intensity sessions

in the early part of the day.

And frankly, I haven't changed anything else

about my supplementation or my nutrition,

at least nothing major.

So I personally am going to continue to take rhodiola rosea

before these high-intensity workouts.

So for me, that's about two or three times per week.

However, if I forgot to take rhodiola rosea

before a workout,

I have no reason to think

that that workout would go much worse.

This is a supplement that is designed

to sort of give you an edge,

to be able to exert more focus and intensity

during your workouts,

with less perceived exertion, and to enhance your recovery.

The typical dosage of rhodiola rosea

that you'll find in most supplements is

100 to 200 milligrams.

And of course,

anytime you're going to take a new supplement,

you would be wise to figure out the lowest effective dose

from that supplement.

That's just logic, right?

Why spend more money taking more of something

that you don't need more of

if you could get away with taking less of it

and it's just as effective, maybe even more effective?

So I typically will take 100 to 200 milligrams

of rhodiola rosea about 10 to 20 minutes before a workout.

However, I've taken as little as 100 milligrams

on a consistent basis.

And frankly, I don't really experience much difference

whether I take 100 milligrams or I take 200 milligrams

before a workout.

So lately I've just defaulted

to taking 100 milligrams of rhodiola rosea

before any high-intensity workout.

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