Top 4 supplements eveyone should take:
- Creatine Monohydrate
- Caffeine
- Whey Protein
- Omega-3s
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Creatine, yes. I use both the kre-Alkalyn version and sometimes regular creatine monohydrate. This since almost all serious research has been done on the monohydrate version. But for for me, I get a more positive feeling after ingesting the Kre-Alkalyn version of creatine. Kre-Alkalyn was once marketed to have better bioavailability, but that claim has been debunked. I can only speculate why I get this more positive feeling. Maybe it is as simple as the fact that I get a tiny bit of gastro upset from the monohydrate. Since the PH value is different, I speculate that my positive feeling from the Kre version of creatine has something to do with the difference in PH value and effect on the gut-brain axis. Who knows? But if someone, like me, gets a bit of stomach upset from the creatine monohydrate, then the Kre version could be a more expensive alternative.
And on the above list of four, I would change Whey protein to Collagen. And omega-3 to curcumin.
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Which is why it is probably best not to limit to 4 items. Both curcumin and omega 3 have merits. They operate in very different ways.
NMN a failure in male mice. 9% life extension in females.
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MMMmmmm…, so, according to the latest research, taking NMN in males presently would constitute a huge leap of faith (considering the lack of significant proven benefits in humans, considering that the recent study came from Sinclair’s lab, a party with conflict of interest).
Yet, about 50% of the world population is female, so the market would still be very large.
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But getting female mice to buy your products is a challenge.
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Well, probably not, the lady mice will simply provide a shop list to the lab guys.
And the lady humans will provide their shop lists to the husbands.
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I prefer to watch Nick Norwitz (Making Metabolism Make Sense) to Nick Verhoeven (Physionic). They are both very good. Nick Norowitz arguably has the better credentials, Ph.D.+ MD
Their channels have different objectives, so it is not quite the same as comparing apples to apples.
Nick Norwitz:
“He graduated Valedictorian from Dartmouth College in 2018, majoring in Cell Biology and Biochemistry. He then completed his PhD in Metabolism at the University of Oxford in 2021, before attending Harvard Medical School to complete his MD.”
Nicolas Verhoeven:
- Ph.D. in Molecular Medicine (Cell Physiology)
- Masters in Exercise Physiology
(I cannot find on any of his sites where he obtained his Ph.D)
Both use clickbait titles for their YouTube videos, which is the norm. This you can ignore because both have very good content.
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Here is my talk with Nic Verhoeven of Physionic. We covered a lot of ground here…I’m still thinking about how to upgrade my own program to take advantage of Nic’s thinking. Happy New Year!
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Great! Let me know how you liked the rest. It was a long one but Nic has a lot to say.
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This is a big guest. Nice job. I’ll be listening to it tomorrow.
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That was an enjoyable discussion, the ending has reminded me about the FMD, maybe I’ll resume the practice next spring; hopefully, I’ll have more body weight.
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Often does not work for me. I do not click on titles that contain phrases like “they lied”
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Yes. My next kit is waiting in my closet. I’ll start it soon to lose the holiday blubber.
Nic says
Yes for (in order of priority):
- creatine, the clear #1
- lutein/ zeaxanthin combo
- omega 3 (1g or less daily)
No, not worth it, maybe when more research comes out:
- berberine for metabolic disorder
- rhodiola rosea for cognitive function (he liked it personally but data poor)
- glycine for sleep
- taurine for metabolic syndrome
- astazanthin for skin (he mentioned doing a separate evaluation on longevity)
- lions mane for cognitive function
- beta alanine for performance (it works but only in athletic efforts of maximum effort lasting >30 seconds but less than 10 minutes)
- nattokinase for cardio health
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He did say he’d pick Taurine for his fourth choice.
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Guys, I just discovered that AI, in my case Google’s Gemini, can summarize videos. That’s a very, very useful feature before and after listening, sometimes even to decide whether to see the video or not. In the case of the above Physionics video, the executive summary in 20 text lines that I requested turns out to be pretty accurate and actionable.
This video provides an executive summary of 11 supplements and their effects on various health outcomes. The supplements are graded based on the strength of evidence and effect size.
- Omega-3s: Grade B for heart health. Reduces heart disease risk in people with heart disease, but may increase the risk of irregular heart rhythms.
- Glycine: Grade C for sleep. Effective for sleep, but most studies are industry-affiliated and effect sizes are small.
- Taurine: Grade B for metabolic syndrome. Reduces blood pressure, triglycerides, and likely blood sugar, but more research is needed to determine who benefits most.
- Astaxanthin: Grade D for skin. May help skin health, but evidence is inconsistent and effects are small.
- Lion’s Mane: Grade D for healthy individuals and Grade C for people with cognitive impairment. Disappointing results for healthy individuals, but some evidence for those with cognitive dysfunction.
- Beta-Alanine: Grade B for performance. Improves physical performance in intense exercise lasting 30-120 seconds, but effects are small.
- Creatine: Grade A for performance. Excellent evidence for improving muscle mass, strength, and physical performance, especially in resistance training and high-intensity exercise.
- Rhodiola Rosea: Grade C for cognitive function. Limited evidence, but some well-done studies indicate benefits.
- Niacin: Grade F for plaque reversal and Grade C for blood pressure. Weak evidence for plaque reversal, but mildly improves blood pressure.
- Lutein and Zeaxanthin: Grade A for eye health. Strong evidence for long-term eye protection and improvements in eye function.
- Berberine: Grade C for metabolic disorders. Reduces blood sugar, improves insulin sensitivity, and reduces blood fats in people with type 2 diabetes.
If you have a limited budget, prioritize creatine, lutein and zeaxanthin, omega-3s, and taurine.
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