According to the U.S. Preventive Services Task Force, supplements with beta-carotene and vitamin E should be avoided as they may increase mortality.

Be cautious with psyllium husk supplements as they can be contaminated with lead; the speaker highlights Organic India's brand as a top pick for its very low lead content.

Creatine isn't just for muscles; a meta-analysis found it significantly improves memory performance, with particularly strong effects in older adults.

The speaker created his own supplement, Microvitamin, to include specific ingredients like vitamin K2 and TMG while excluding potentially harmful ones like beta-carotene.

The positive results of a major omega-3 trial (REDUCE-IT) are controversial because the placebo pill contained mineral oil, which may have harmed the control group.

The COSMOS study on over 5,000 people found that a daily multivitamin supplement, specifically Centrum Silver, was associated with about two years less cognitive aging.

For sleep, a low dose of melatonin like 300 micrograms is effective and should be taken 1.5 to 2 hours before bed, as higher doses offer no extra benefit.

A large study called the VITAL trial found an 840 mg daily dose of omega-3 reduced heart attack risk by 28% without the side effects seen at higher doses.