The ONLY Supplements That ACTUALLY Work
Brad Stanfield
Jun 25, 2024
Episode description
There are so many supplements out there, and most of them do absolutely NOTHING. BUT looking through the human clinical trials, 9 supplements actually make a difference to our health!
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Here are the links to the research papers referenced in the video:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277830/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912287/
https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuac064/6671817
https://pubmed.ncbi.nlm.nih.gov/25921473/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322506/
https://www.uptodate.com/contents/practical-guidelines-for-implementing-a-strength-training-program-for-adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867436/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
https://pubmed.ncbi.nlm.nih.gov/33383165/
https://pubmed.ncbi.nlm.nih.gov/28426517/
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00464-y
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7569385/
https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/alz.12767
https://www.mayoclinicproceedings.org/article/S0025-6196(20)30985-X/fulltext
https://www.sciencedirect.com/science/article/pii/S1756464623004784
https://www.cochrane.org/CD011472/VASC_dietary-fibre-prevent-cardiovascular-disease
https://pubmed.ncbi.nlm.nih.gov/36516059/
https://pubmed.ncbi.nlm.nih.gov/31859087/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
https://pubmed.ncbi.nlm.nih.gov/34933842/
https://pubmed.ncbi.nlm.nih.gov/31715492/
https://pubmed.ncbi.nlm.nih.gov/33417003/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9204094/
https://pubmed.ncbi.nlm.nih.gov/12398937/
https://academic.oup.com/biomedgerontology/advance-article/doi/10.1093/gerona/glac135/6668639
https://link.springer.com/article/10.1007/s11357-024-01176-2
Video edited by Troy Young
The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel.
Mindsip insights from this episode:
Combine TMG with exercise for muscle performance improvement
The supplement TMG only improves muscle performance when it is combined with exercise; otherwise, there is no effect.
Boost memory in older adults with creatine supplementation
A 2022 meta-analysis concluded that creatine supplementation enhances memory performance in healthy individuals, especially in older adults.
Maximize muscle growth with 1.6 grams of protein per kilogram daily
A meta-analysis of 49 studies found that an intake of 1.6 grams of protein per kilogram of body weight per day maximized muscle performance improvements from resistance exercise.
Avoid popular longevity supplements lacking lifespan benefits
The gold-standard Interventions Testing Program found no lifespan extension effect for popular supplements like Calcium Alpha-Ketoglutarate, nicotinamide riboside, and fisetin.
Take low-dose melatonin two hours before sleep for effectiveness
Low-dose melatonin supplements are only effective if taken around two hours before you want to fall asleep to regulate your sleep-wake cycle.
Choose collagen over protein for superior skin healing
A trial on burn patients showed a collagen peptide group had significantly higher wound healing rates compared to a group taking a matching amount of regular protein.
Check psyllium husk brands for lead contamination
An analysis by consumerlab.com found that some psyllium husk brands contain lead, with YouTheory, Primer, and Now Foods having very low levels.
Select magnesium taurate for unique health benefits
The speaker specifically chose magnesium in the form of magnesium taurate for his multivitamin, implying it has unique benefits.
Boost cognition with multivitamin and mineral supplements
The large, three-year Cosmos Mind study found that a multivitamin and mineral supplement provided a statistically significant benefit on global cognition.
Debunk soy protein myths: no impact on male hormones
An updated meta-analysis confirms that soy protein does not have any effect on testosterone, free testosterone, or estrogen levels in men.
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