Eight Supplements That *Actually* Work
Summary
TLDRThis 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
💪 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.
🌿 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.
Mindmap
Keywords
💡Creatine
💡Trimethylglycine (TMG)
💡Omega-3
💡Psyllium Husk
💡Collagen Peptides
💡Hyaluronic Acid
💡Multivitamins
💡N-Acetylcysteine (NAC)
💡Glycine
💡Microbiome
💡Dosage
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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