Eight Supplements That *Actually* Work — Transcript

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1. 0:00eight supplements that actually improve
2. 0:02our health starting with creatine the
3. 0:04international Society of Sports
4. 0:06Nutrition concluded that creatine
5. 0:08monohydrate is the most effective
6. 0:09nutritional supplement currently
7. 0:11available to athletes in terms of
8. 0:13increasing high intensity Exercise
9. 0:14capacity and lean body mass during
10. 0:17training now it's important to note that
11. 0:19it primarily helps with short bursts of
12. 0:22high intensity exercise as demonstrated
13. 0:24by this meta-analysis concluding that
14. 0:26creatine supplementation is effective in
15. 0:28lower limb strength performance for
16. 0:30exercise with the duration of less than
17. 0:32three minutes in contrast creatine
18. 0:35doesn't seem to improve endurance
19. 0:36performance however it does improve
20. 0:38Muscle Recovery from training but it's
21. 0:41not just muscle performance and Recovery
22. 0:43that creatine seems to be useful for
23. 0:44there was a 2022 meta-analysis that
24. 0:47looked at cognitive performance and that
25. 0:49study concluded that creatine
26. 0:51supplementation enhanced measures of
27. 0:53memory performance in healthy
28. 0:54individuals especially older adults that
29. 0:57study did have its problems however
30. 0:59where the end individual studies that
31. 1:01their meta-analysis combined they showed
32. 1:03varying results and six of the 10
33. 1:05included studies had a high risk of bias
34. 1:08so we can't fully rely on that study
35. 1:10however the initial results are
36. 1:12promising when it comes to creatine
37. 1:14safety over a five-year period the
38. 1:16results have consistently shown that
39. 1:18creatine supplementation poses no
40. 1:20adverse health risks in particular the
41. 1:22literature does not support any link
42. 1:24between creatine supplements and kidney
43. 1:26dysfunction there's also no evidence
44. 1:28that creatine affects a hormone called
45. 1:31DHT and there's no evidence that
46. 1:33creatine causes baldness it does not
47. 1:35cause gout attacks it decreases uric
48. 1:38acid and the current clinical research
49. 1:40does not validate the notion that
50. 1:42creatine supplements causes dehydration
51. 1:44or muscle cramping the only consistent
52. 1:46side effect that's been noted is weight
53. 1:48gain but this is a good thing we're
54. 1:50increasing our lean muscle mass as in
55. 1:52our muscle stores personally I Take 5
56. 1:55grams of creatine every day including on
57. 1:57the days that I don't exercise and
58. 1:59sticking with the theme of exercise
59. 2:01performance let's have a look at TMG or
60. 2:04trimethylglycine TMG is thought to
61. 2:06improve muscle performance by delaying
62. 2:08fatigue in high intensity activities it
63. 2:11may also enhance muscle building we've
64. 2:13got great evidence from a 2017
65. 2:15meta-analysis showing that when you
66. 2:17combine exercise with TMG we see further
67. 2:20benefits compared to just exercise alone
68. 2:22and that's the key point when people are
69. 2:25given TMG and they don't exercise no
70. 2:27benefit is seen But when you pair TMG
71. 2:30with exercise you see further benefits
72. 2:32compared to just exercise alone for
73. 2:34example a 2021 double-blind randomized
74. 2:37controlled trial showed that 14 weeks of
75. 2:40TMG supplements improved one rep max VO2
76. 2:43max and repeated Sprint ability
77. 2:45performance compared to Placebo but it's
78. 2:48not just muscle performance for why I
79. 2:50take TMG a 20 20 meta-analysis looking
80. 2:53at the potential risk factors for
81. 2:54Alzheimer's disease or dementia
82. 2:56concluded that high blood levels of
83. 2:58homocysteine is factor and TMG lowers
84. 3:02homocysteine so what's possible not
85. 3:04proven but possible that TMG supplements
86. 3:07May reduce the chance of developing
87. 3:08dementia I take at least 500 milligrams
88. 3:11of TMG every day and we may see further
89. 3:14protective effects against Dementia by
90. 3:17adding in Omega-3 supplements a massive
91. 3:19study called the vital trial which was a
92. 3:21placebo-controlled study showed that the
93. 3:23group who took Omega-3 supplements had
94. 3:26an unexpectedly High 28 reduction in the
95. 3:29risk of heart attacks and a Mayo Clinic
96. 3:31meta-analysis that combined all of the
97. 3:33relevant clinical studies together on
98. 3:35omega-3 concluded that Omega-3
99. 3:37supplements are associated with a
100. 3:39statistically significant reduction in
101. 3:41the risk of heart attacks with high
102. 3:43grade certainty I take one to two
103. 3:45capsules of Omega-3 every day this is
104. 3:48for heart health and possible protective
105. 3:49effects for the brain the next
106. 3:51supplement that actually makes a
107. 3:53difference is psyllium husk more and
108. 3:55more research is coming out about how
109. 3:57crucial our microbiome or the bacteria
110. 3:59that grow in our gut is for our health
111. 4:01and we can feed our microbiome with
112. 4:04fiber from a 2016 Cochrane review we can
113. 4:07see that higher fiber intakes reduce
114. 4:09cholesterol and LDL cholesterol I mix 5
115. 4:12to 10 grams of psyllium husk into my
116. 4:14morning smoothie every day next is
117. 4:16collagen peptides or hydrolyzed collagen
118. 4:19from a 20-20 meta-analysis that combined
119. 4:2210 separate randomized controlled trials
120. 4:24concluded that all of the included
121. 4:26studies reported benefits of hydrolyzed
122. 4:29collagen on skin Health parameters
123. 4:30including moisture elasticity wrinkle
124. 4:33number and dryness and crucially there
125. 4:36were no inconsistencies seen between the
126. 4:38different collagen studies since then
127. 4:40we've had further studies such as this
128. 4:42one in 2022 again showing that
129. 4:44hydrolyzed collagen reduced wrinkles
130. 4:46compared to Placebo it's about an eight
131. 4:49percent reduction collagen peptides are
132. 4:51short chains of amino acids and amino
133. 4:53acids make up proteins so one
134. 4:55interesting question is whether collagen
135. 4:57supplements offer any further benefit
136. 4:59compared to just supplementing with
137. 5:01protein to explore this idea we've got a
138. 5:042020 randomized controlled trial looking
139. 5:06at burn patients half of these patients
140. 5:09were given 36 grams of collagen peptides
141. 5:12and the other half were given 35 grams
142. 5:14of protein at the end of the study the
143. 5:16wound healing rate was significantly
144. 5:18higher following supplementation with
145. 5:20hydrolyzed collagen compared to protein
146. 5:22based on that study it does appear that
147. 5:24there are further benefits from
148. 5:25supplementing with collagen peptides
149. 5:27compared to just protein alone so for
150. 5:30that reason I supplement with 10 to 15
151. 5:32grams of collagen peptides every day
152. 5:35keeping with the theme of improving skin
153. 5:37Health let's have a look at hyaluronic
154. 5:39acid hyaluronic acid is present in every
155. 5:41connective tissue and organ it's the
156. 5:43backbone that holds everything together
157. 5:45but as we age our levels of hyaluronic
158. 5:48acid decrease to the point where a 75
159. 5:50year old person only has one quarter of
160. 5:53the amount of hyaluronic acid in their
161. 5:54skin compared to a 19 year old person so
162. 5:57multiple randomized controlled trials
163. 5:59have have been done looking at giving
164. 6:01patients hyaluronic acid compared to
165. 6:03Placebo and overall we can see
166. 6:05significant benefits from supplementing
167. 6:07with hyaluronic acid for example let's
168. 6:10have a deeper look at this 2021
169. 6:12randomized control trial after only 28
170. 6:14days of supplementing with hyaluronic
171. 6:16acid compared to Placebo there were
172. 6:18significant improvements in skin Health
173. 6:20the skin was more hydrated by about 10
174. 6:22percent and wrinkles decreased by almost
175. 6:2520 percent importantly that 2021 study
176. 6:28had no conflicts of interest to declare
177. 6:30this was not sponsored by a supplement
178. 6:33company now one of the safety concerns
179. 6:35about hyaluronic acid that you may hear
180. 6:37online is whether hyaluronic acid
181. 6:39accelerates cancer growth to explore the
182. 6:41safety concern hyaluronic acid was given
183. 6:44to mice that already had cancer and
184. 6:46using various Imaging techniques they
185. 6:48could see that hyaluronic acid had no
186. 6:50effect on cancer growth the other
187. 6:52important point is whether the molecular
188. 6:54weight of the hyaluronic acid changes
189. 6:56its effect on the body but it does
190. 6:58appear that hyaluronic acid is
191. 7:00decomposed into low molecular weight by
192. 7:02the intestinal bacteria so at this stage
193. 7:05we don't know which molecular weight is
194. 7:07best for hyaluronic acid supplements but
195. 7:09personally I take 200 milligrams of
196. 7:11hyaluronic acid every day number six on
197. 7:14the list is multivitamins 31 of the US
198. 7:17population is at risk of at least one
199. 7:19vitamin deficiency a lot of people
200. 7:21struggle to reach the optimal daily
201. 7:23intake for all of the different
202. 7:24micronutrients every day particularly
203. 7:26for vitamin B3 vitamin D vitamin K2 zinc
204. 7:31and magnesium but it's important to note
205. 7:33that I'm not advocating for mega dosing
206. 7:35all I'm suggesting is a low-dose
207. 7:37multivitamin to help patients reach
208. 7:39their optimal daily intakes for all of
209. 7:41the micronutrients I couldn't find a
210. 7:43multivitamin and mineral that met the
211. 7:45requirements that I was looking for so I
212. 7:47designed one myself it's specifically
213. 7:49designed to help people reach their
214. 7:51recommended daily intakes of
215. 7:52micronutrients without mega dosing it
216. 7:55also includes TMG and hyaluronic acid
217. 7:58it's called micro vitamin and it's
218. 8:00manufactured in a USA facility that's
219. 8:02FDA approved demand for this product has
220. 8:05been much higher than I could have
221. 8:06possibly predicted so apologies if there
222. 8:08are times where the supplement sells out
223. 8:10and you have to wait link is in the
224. 8:12pinned comment the final supplement that
225. 8:14I would take and this is only from the
226. 8:15age of 45 is neck now this is a bit
227. 8:18complicated as we get older our levels
228. 8:21of oxidants they tend to increase and
229. 8:23this is in an attempt to maintain
230. 8:25survival until they betray their
231. 8:27original purpose we used to think that
232. 8:29all oxidants are bad but our
233. 8:31understanding has changed instead what
234. 8:33we want is a balance between oxidants
235. 8:35and antioxidants and one of the most
236. 8:37powerful antioxidants is called
237. 8:39glutathione but from the age of 45 our
238. 8:42glutathione levels tend to decrease
239. 8:44Glycine and neck are the building blocks
240. 8:46of glutathione and by supplementing with
241. 8:49those building blocks we can help to
242. 8:51restore our glutathione levels and
243. 8:53maintain that balance between oxidants
244. 8:55and antioxidants for example a recent
245. 8:57randomized controlled trial to study the
246. 9:00effect of supplementing older adults
247. 9:01with Glycine and neck versus placebo
248. 9:03found that there were significant
249. 9:05improvements in mitochondrial function
250. 9:07we're still very early on the research
251. 9:09Journey with the strategy and of
252. 9:11everything that we've discussed so far
253. 9:13Knack has got the least evidence when it
254. 9:15comes to glycine collagen supplements
255. 9:17already have a lot of glycine so
256. 9:19personally I don't see much added
257. 9:21benefit from supplementing with glycine
258. 9:23alone and just to reiterate I would only
259. 9:25start taking Knack from the age of 45.
260. 9:28now in this video we're focused on
261. 9:30supplements but supplements are in no
262. 9:32way a replacement for a great diet so
263. 9:34make sure to check out this next video
264. 9:35here on the latest diet research a
265. 9:38massive thank you to do not age.org for
266. 9:40their ten thousand dollar donation to my
267. 9:42rapamycin study they are a health
268. 9:44research organization and to benefit
269. 9:45from their ingredients as well as the 10
270. 9:47discount code check out the pinned
271. 9:49comment