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.