The ONLY Supplements That ACTUALLY Work
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- Опубликовано: 27 сен 2024
- 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:
jissn.biomedce...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
academic.oup.c...
pubmed.ncbi.nl...
www.ncbi.nlm.n...
www.uptodate.c...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
jissn.biomedce...
www.ncbi.nlm.n...
alz-journals.o...
www.mayoclinic...
www.sciencedir...
www.cochrane.o...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
www.ncbi.nlm.n...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
www.ncbi.nlm.n...
pubmed.ncbi.nl...
academic.oup.c...
link.springer....
Video edited by Troy Young
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A whopping 28 studies are referenced in this video, and all are linked in the video's description
💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
SOY SURELY IS PHYTO ESTROGEN.. ANY VITAMIN , MINERAL PROVEN TO BE EFFECTIVE? I HAVE NOT COME ACROSS ANY CONCLUSIVE STUDY.
How many supplements do you take each day ? And what are they ?
do we know what is the mechanism behind these age related changes such as decreased GSH levels, or decreased creatine as we age? i feel like its great we are supplementing creatine etc bc levels are reduced as we age, but i feel like its also a bandaid, if we can target more upstream that be amazing.
1. Creatine
2. Protein
3. TMG (Betaine)
4. Multi vitamin and mineral
5. Omega3 fatty acids (EPA, DHA)
6. Psyllium husk (fiber)
7. Collagen peptides
8. Hyaluronic acid
9. Melatonin
10. Glycine+NAC (for 45yo+)
You are a hero.
❤
What about vit D
I wish a good look to your stomach and liver digesting this on a daily basis. I am sure we will watch in a few years to come about bowel cancers etc.
@@sylvia8112 what?
Both Creatine and TMG are involved in methylation. Methylation is the correlation. GAA needs to be methylated and TMG remethylates homocysteine back into methionine. Under methylation and over methylation affect whether these supplements will help or harm. Research methylation.
What do you think about the idea that if you consume sulfur-bearing foods (greens like arugula, broccoli) garlic it's adequate to promote methylation? Mushrooms and turmeric are also promoted for this.
@@MrTea7I am a Huge MSM fan.
Reasonable overdose of B3 (Niacin/Niacinamide,
Alot of people are posting comments without listening to the video.
@jasonito23 A lot. It's two words.
1. creatine
2. protein
3. tmg
4. multivitamin
5. omega 3
6. psyllium husk
7. collagen
8. hyaluronic acid
9. melatonin
10. glynac
He does not say one should necessarily eat beef for the protein. He puts quite the emphasis on the right protein powders.
Highlighting for emphasis, he does not say beef.
@@noah5291 yeah plant protein was better longevity in the relevant study. There are lots of cohort studies and some rcts linking red meat with increased heart disease risk
He actually says protein powders either whey or pea protein
Beef?
In my experience when I take creatine I get random bald spots.
When I stop taking it , the bald spots go away.
This is just my experience, I still take creatine every day , for me the the benefits out way the negatives.
Agreed. Happened to me as well.
If you are taking Collagen, do you need to take separate glycine supplements as well?
TMG also lowers blood pressure, another benefit.
We should. Get a balanced dose of nutrients ..too much of anything touted as best or good is harmful ....there are other factors to consider like ones blood profile, genetic. Background , etc ...we still need to know further how on a cellular level how the dynamics of these substances works
...
Have you looked at DEHA? Thank you for all your insights.
I know that you need an equal dose of glycine with the NAC in order to help insure your body will synthesize glutathione from the GlyNAC combo (assuming your body won't make enough glycine on its own which is estimated to be a 3 gram limit). So I try to get a GlyNAC supplement or get NAC & glycine separately & do the equal dosing myself. I suppose it would be too much to hope for that the glycine in TMG (TriMethylGlycine) could be used by the body with the NAC to make glutathione. It sounds like you would need TMG & glycine separately to serve the different purposes rather than just take TMG & cross your fingers hoping it will also help make glutathione from the NAC
I really like the reasonable thinking here. I actually started one list of supplements for healthspan and one for lifespan, each with tier 1 to 5, 1 being the best with very good safety and efficacy profile. So far there is not a single supplement in the tier 1 for longevity.
For the muscle benefits it should be way more than 500mg, also another new effect of TMG is that helps with fat loss in high doses and prevent fat stores when eating in a surplus, but for overall health 500mg of TMG may be enough, thanks for the video.
How much is the higher dose? are there any noted side effects of high dose TMG
@@5kribbles there's still more studies to be done, but the current research shows from 4gr to 8gr or so for the muscle building and storing less fat during a surplus, the side effects include diarrhea and vomiting, and some people also become a little lethargic, but there are some studies with even higher doses, as much as 15 grams and it still safe for health, so you could try with 3 gr and then maybe increasing to 5 or 6 grams, it my case I take aprox 6 gr daily without any side effect and I think is true, but I'm still checking with myself the results in the medium to long term if I gained more muscle than normal, but as I said, there's more studies to be done regarding the muscle building and storing less fat. Best
@@MiguePizar excellent thanks
Would you be able to recommend a brown rice protein powder or pea protein powder. I’m worried about heavy metals in protein powders. Is that something to worry about? Thank you for all your work on these videos!
Check out NOW brand organic unflavored pea protein.
Puori tests and certifies.
Thanks so much. I'll add that I personally use Alpha Ketoglutaric acid for mental health, and alpha ketoglutarate for its nitric oxide-producing effects (I find these not to act the same as each other for me). I don't take them for muscle or longevity, but rather quality of life, and find I must have them on hand, and take them prn, about 4 times per week.
PS - I take TMG as an really effective adjunct to ADHD meds, which I heard about trying from Gary Brecka's work, and I was shocked to find it really did work.
Dr.Standfield what about Creatine increase Dht?
Magnesium??
Does psyllium husk provide any further benefit when the diet is already very high in fiber, including fiber from fruits, vegetables and grains like oats bran?
Great review, Brad. When I first started taking creatine on an irregular basis more than a decade ago, I had no idea of its multiple benefits. Now it's a regular part of my stack. The thing I'm having trouble getting my head around is the 1.6+ g/kg of protein. At 90 kg, 1.6 means 144 g/day. Given that I don't eat meat, even with two protein smoothies a day, I'm luck to ingest 120 g/day. And yet, I'm pretty muscular, given my 4x/wk resistance training schedule. Re leucine, yes it's the most impt amino acid for muscle protein synthesis, but it also boosts mTOR. I don't want mTOR elevated all the time, so I only ingest whey after workouts, and the rest of the time my protein comes from legumes, yogurt and plant-based protein powders. Keep up the good work, Brad -- you've been very helpful to my quest to "live long and strong". 🙂
What are your views on urolithin A?
You missed Vitamin D and Taurine Both have positive benefits worth looking into. What about Red light therapy for skin health and wrinkles?
im 62 and my kidney function is mild loss of function , is it safe to take Creatine.
That's a question you should ask your nephrologist
It's falsely increases negative markers on markers of kidney health. It's fine.
All I needed in past 5 years on carnivore is meat, eggs, fermented diary, fish.
Creatine makes my skin itch a lot, and mostly over my back. I've tried it several times, avoided it for a few weeks then taken a lower dose. It simply does not agree with me and I'm not sure that this extended itching is not a sign of something deeper. I'm keeping clear.
It is always good at least yearly to get fairly complete blood work, and look at the results. You want to stay on top of liver and kidney health, inflammation, and metabolic health like A1C. Liver problems can cause itches, but so can many other things. I believe we can do things about kidney and liver health because I have.
Creatine increases DHT which can make your skin oily and or itchy.
I read somewhere that tmg increases creatine levels but I can no longer find the source again. I wish someone does research to see if beatine hydrochloride could be this super multipurpose supplement: homocysteine/methyl groups, creatine/muscle and then eventually glycine and of course gut health as per its original function.
Will the Glycine in TMG work with NAC to essentially create GlyNAC?
Hi Brad, thanks for your very informative videos.
Tren worked wonders for me.
Dr Chaffee - carnivore diet - life changing and compelling for many.
One of these times do you could touch on Tongkat ali increase in testosterone
Great podcast Brad! I take 1000mg Glycine and 1200mg NAC daily and it has transformed my asthma. I am finding it difficult to get the required amount of protein daily but I will increase slowly as I change meal plans and add powders etc for their boost. Best Wishes!
N=1, "Safety of high dose melatonin". I have been taking high-dose melatonin for over 40 years with nothing but good results in my opinion.
Melatonin regulates sleep. Why would you take away your bodies control of your sleep? When I could not sleep and took melatonin it would eventually work but only for 4 hours. I was guaranteed to wake up to early after falling asleep too late. If sleep is the motive then 5htp is a better option. It supplies the body with material that is simple for it to convert to melatonin as needed. No more waking up early. Alternatively tryptophan could be used since it is the building block of both but I have not tried it enough to conclude anything. I fasted for 17 days and could not sleep thinking it was normal. I did the research and found the body needs tryptophan to make melatonin. But I ended the fast to soon to know if it was effective to take while fasting.
I looked at your multi Vitamins. You make it look like we're saving something but we're NOT! If you subtract the costs of A & E (NOT INCLUDED in your multi Vitamin), ADD you outrageous cost of $14 shipping for a single bottle, which is for 30 days (if you only take one pack a day), works out to be close to $100 CA per bottle! Health is very important to me, but for us regular folks... that's crazy.
Blah blah blah
@@jonnyoneplate My opinion was NOT for you! Coming from someone who hides inside your Blah blah blah Channel.
You know you don't pay any transport costs if you order 3 or more? I also wouldn't do it if I had to pay that much extra per container.
@@Nelis1324 Why would "I BUY 3 BOTTLES BEFORE I'VE TRIED IT? " When I sell a new product, I give my customers a deal, NOT CHARGE THEM MORE!
@@jonnyoneplate Blah blah blah yourself faceless RUclips Channel. I see theses all the time for people to hide in, to rant and be nasty.
Thanks for the great video doctor. It does seem that taurine should be on the list. I also take NAC, and magnesium glycinate, so I should have my glutathione precursors covered
Although I do feel good on Tmg 500mg for the first day or two, it eventually makes me horribly agitated. Same with methyl b complex. Possibly due to overmethylation. I just wish I could find a lower dose of these supplements to find my sweet spot.
The glyNAC makes sense. I have taken a product that includes Optiac, which is Japanese manufactured glutathione, because sone people have trouble making glutathione from NAC. They’re likely missing the glycine.
I used to take more of these, but I’m kind of pilled out. I added another supplement during the pandemic that body builders use for vascularity. Maybe I’ll drop it though since I’m less afraid of my lungs getting destroyed.
Did anybody catch how much glycine and nac for dosing? I heard him say 1gr. Is that for each one? Or 500mg for nac and 500 for glycine?
1g each!
I've learned from one of your videos that no need to take glycine if I take collagen. Because collagen already consists of glycine.
Siim Land who is also a rejuvenation athlete says otherwise. He says Glycine megdose is needed for collagen turnover. Do watch his videos.
@@shubhamvibhuti The glycine content in collagen can vary, but on average, collagen contains about 20-22% glycine by weight. To calculate the amount of glycine in 15 grams of collagen, you can use this average percentage.
For 15 grams of collagen, there are approximately 3 grams of glycine in 15 grams of collagen.
The recommended daily intake of glycine is not well-established with an official guideline, but some research and expert recommendations suggest that an intake of around 3-5 grams per day could be beneficial for various health purposes. Glycine is considered safe, and the body can handle higher amounts without adverse effects.
Personally, I'll raise my intake of collagen to 15 grams. That will cover the minimum intake of glycine.
Make a video reviewing Ray Peat lifestyle and recommendations
Just starting to take Creatine. 5 days of upload phase and now 5g per day, but no one told me that diarrhea would be the side effect. Apparently, it affects 1/3 of people taking it, and during the upload phase, it is even worse!
Can you please make a video on Bryan Johnson, a millionaire undergoing gene therapy?
He is not the first to have done gene therapy! A lady from a science company did set the trend,I forgot that blond woman name 😅. It was before the pandemic. She started to look younger even
Ben button already did this and its not a good idea
he’s gonna tell you he is a quack
His therapies are not proven or disproven yet
Creatine can have side effects for some people. Unfortunately it gives me the trots. Does the same thing to my dog.
TMG is also good for blood pressure.
Tmg makes me nauseous and insanely lethargic after a few days of taking it, and then I eventually start throwing up. Took me forever to figure out what it was that was doing that to me. Any ideas why that would happen? Too many methyl groups or a back up in my detox pathway?
Thank you Dr. Stanfield for your lists! Can you do a video on Tart cherry juice? It seems it can help in more ways than lowering uric acid
Is there any reason to consume psyllium husk if you eat 125 grams/day of fiber? Anything special about it compared to the fiber in legumes, oats, veggies, fruits? 3 to 5 grams sounds miniscule.
Skip the creatine if you suffer from BPH. "May" increase prostate size.
I've tested creatine 3 times on myself...PSA goes up....stop for 3 mths, retest, PSA drops back to previous.
Whatever the "safe study findings" say...I don't think it suits me! (do have bph)
It gives me PVCs. Kinda disappointed he left out that it can mess with heart rhythm.
@@Drgluee I have that also though I can't say I noticed a connection between them and creatine usage, but it's possible since they tend to come and go and I might have not connected the dots.
@@dden7670 I'm not sure what I did, but it has been at least over a year and I haven't felt any noticeable PVCs since. But when I was taking creatine, I would have them longer and more intense. I tried cycling off and would have less and then back on and they would increase again.. But I haven't touched creatine for at least a year and a half.
I googled that and this came up: May have a positive impact on BPH
Benign Prostatic Hyperplasia (BPH) : Creatine supplementation may have a positive impact on BPH, a non-cancerous enlargement of the prostate gland. It may help improve urinary symptoms associated with BPH.
Excellent video, as always! I pretty much follow all of your recommendations. The only one I have not taken is TMG, because I was waiting for the research to hit a certain level of proof. Looks like we are there now!
I'm a weight-lifter, like you. For acute exercise benefits, I wonder if you could cover the following supplements:
- Beta-alanine
- Tyrosene
Dr. Everytime i take creatine, i end up going to the toilet about 20 times a day.
Why?
I like this guy and I don't disagree with his picks but it's a bit confounding when some other reputable Doctors on YT DO DISAGREE; namely on Melatonin, GlyNAC and collagen. Also, so many Doc's on here put Taurine and D3 on their lists.
Dr Brad - Creatine Monohydrate caused facial bloating for me despite all the water I consumed. I switched to HCI and no issues. Is it just as good as monohydrate??
For me it caused bloating too but the tummy. What is HCI?
Dude is really hard to watch, and listen to, but does give good info
What about vit D?
watch the video he talks about vit D
What about it?
no matter what dose of Melatonin I Kate makes me feel drowsy the next day. Even with micro dosing.
Hi! Do you offer private/remote consultations? We would be very much interested in having regular consultations with you, but we are in the US. Thank you
What about HMB?
I still think it’s sketchy that the study that was being done on creatines relation to hair loss around 2021 was never released. Instead a meta analysis was released, which did claim there wasn’t a connection - but there aren’t any studies that’s chalky specifically looked at that, which to me calls that meta analysis into question.
At least unless I missed one.
Gly Nac,Taurine,Life Extension Mix,B5,Homocysteine resist
Blew my doctor out of the saddle.
Tried creatine three times. Tore a hamstring three times. No thanks!
First !!!!!!
Now I’ll watch the video . 😊
Can you talk about the newest big study that states multivitamins due not extend longevity at all
Yes they due.
How can you say most supplements don't have any effect? It would take a lot of effort to disprove that and if that gets shown for any supplement, no one would take it. Even for supplements, which you claim are useless, there are often numerous promising studies in other areas than the very specific ones you often focus on.
I agree with most of your posts, but I'm not sure why you're such a hater with Turmeric... and I think you should add Taurine to your NAC/glycine line. But overall, I'm very thankful for you and some others I follow keeping us informed.
Well.. While supplementing with creatine might be harmless, creatine itself can be dangerous. Had a friend who went into the emergency room due to having too high levels of creatine. (But he's a powerlifter, so his body composition is extreme)
creatine and creatinINE ( high with kidney disease ) are not the same thing.
Of course the collagen peptides will be more effecitve than a random protein powder. The interesting and relevant question is, would a mixture of amino acids in the same proportions as present in collagen peptides have the same effect as collagen.
Collagen peptides are incomplete proteins and collagen peptides signal to the body to repair and make collagen. Protein powder is superior to collagen peptides for muscle growth infinitely.
i like your content but how many times are you going to remake the same video ?
What's your take on GABA Dr
What about ergothioneine?
What about it?
@@senorpepper3405 it seems like our cells have receptors that bind to this specifically. Also our body can't make its own.
@@marcobartz1879 psilocybin ergothioneine?
why no taurin?
4:54 What about in women?
I heard it causes water weight gain
Melatonin has also been shown to help prevent and treat osteoporosis.
What about leucine and mtor and cancer, etc?
17-Alpha EstradiolWhere can I buy 17-Alpha Estradiol
Ask santa for it
Dr Brad, whatever you take I am taking it too. You got enviable guns……
Does creatine makes you have a gout attack?
No, but a goat attack?
Yes!
As to creatine, what is you have a kidney transplant?
Creatine causes acne in some
1.6g /kg protein per day seems like a massive amount of protein.
Hardly.
@@MichaelDirk Hi, how are you?
creatine 5 g daly
No
My only supps are food, exercise and sleep.
Creatine + Magnesium + Protein powder + HMB + Good diet + Good night of sleep.
don't forget leucine and low dose niacin. Leucine and HMB turbocharge resveratrol so that too may be good.
@@diamond_sHMB is a metabolite of leucine so pretty pointless taking both. Also resveratrol is useless to borderline (slightly) harmful.
+garlic +cinnamon powder +BCAA +organic oatmeal & ground flaxseed
High-dose niacin for the funny flush effect?
This is a great video about I find myself left with a very important question.
If you take a supplement, does that mean I should as well?
Are we absolutely sure about creatine and uric acid levels? It seems to be the one thing that gives me the tell-tale sign of creaky ankles that signal the start of a gout attack.
Get your electrolytes right and stay hydrated. Number 1 cause of uric acid issues is dehydration. It's more likely you have oxalate issues; they are only found in plant foods.
@@unou12die Thank you for the response. Coincidentally, I just finished watching a video about oxalates. Goodness, everything I eat seems to have it. It's in everything. I am a heavy tea drinker. I probably put too many leaves in the pot, too. Is the remedy to just minimize oxalate-rich foods?
@@Cletus_the_Elder believe the daily recommended is 50mcg a day or less. Knowing is half the battle. Your welcome and good luck. Almost forgot you can lower the oxalate content of food by not eating them raw but preparing them.
can you but light on peptide bpc157and TB4&TB5 thanks
So Soy has benefitial effects for treating menopause symptoms and there is at least one documented case of a man developing Gynecomastia from consuming too much Soy, but somehow it doesn't have any hormonal effect on men?
How long does it typically take for these supplements to take noticeable affect?
What's best for -- free-radicals / mitochondria / atp / telomeres
.
Half a kilogram of beef if none of the rest of the food has any protein.
Your advice on protein intake is plain wrong .First the need is based on lean body mass and not total mass which includes body fat such that an obese person would take in an excessive amount and damage their kidneys. Second it is not protein per se that matters but essential amino acids and especially leucine which must be in a high amount for the muscle to use them. Third there is little evidence for using more than 8 grams of EAA at a time since the uptake by muscle is limited and not increased by exercise and the limit is a total of 20 grams per day. In most animals which includes humans those that have normal daily activities do not need more than 12% of total energy intake which for the average male requiring 2400 kcal/day works out at 65 grams per day but this must be high quality. For females the value is 45 grams per day. The best sources as whey, casein (cheese) and red meat with vegetable proteins of low quality which probably explains some of the data in your meta analysis since then you have to overconsume to reach the correct intake of EAA.
I dont understand how many videos can you make with the same contents
With all due respect, the recent science on extra protein doesn't support your thesis. The extra protein is causing kidney and liver swelling in older individuals that's being incorrectly ascribed to muscle building. Please look into this as you're harming yourself and older patients with your current thinking around this.
Perhaps youve left out that increased protein intake should be combined with a proper exercise program. Also have you considered the ratio of the macros? All of these details matter. You cannot simply make a blanket statement. Extra protein, when combined with a proper exercise regime and taken in the proper ratio with carbs and fat is certainly going to be used by the body to build muscle. This is simple fact. If someone is just taking an excess of protein for the heck of it, well, this could certainly be a diffrent story.
@@importantvideos4529 No it didn't matter. You're just causing inflammation in the body. That's why people who eat excessive protein live shorter lifespans.
If I had to choose a single supplement it would be something with a far broader spectrum of effects, maybe an adaptogen like rhodiola rosea.
To say that these are the ONLY supplements that work according to human clinical studies is ridiculous. What does work mean? Does that equate to beneficial? .
Bryan Johnson and Dave Pascal take a lot more. They are monitoring daily…. …so maybe better than all of these studies.
Fountain of youth =. Minoxidil ozempic and steroids …. all guaranteed to work imo😢. Make a single pill with these 3 items and you will be rich
I can see why you seek help with sleeping , either that or you have pink eye , or are part ginger. no wait ... , appologies . you are a real doctor , you are forced to read too much.
I wonder if you can train an AI to capture bullet points in a summary that would allow you to speed read and focus in more detail on the sections that you choose to be relevant.
interesting video... but not exactly fully objective, given the sales pitch for the presenter's own product...
In over a decade of trying different suppliments and accumulating an entire shelf full of bottles, there's only a few that gave me noticeable results. And yes, I'm aware that when it comes to nutrition, it can take time to realize change. So there are things like magnesium that are quiet helpers in the background.
I'm focusing here on noticeable improvements. Vitamin D got me out of bed, parted the clouds, and reset my circadian rhythm. It may have slightly impacted other hormones like testosterone, but nonetheless, it was a significant catalyst. Methylated B vitamins w/choline & TMG reversed a deficiency that I didn't know I had due to a keto diet by growing back my fingerprints and bringing my skin back into good vibrant health.
Thirdly, it is supplimenting with garlic. Yes, garlic supplimentation has stopped all allergies, colds & flu's whatever for going on a year now. I was a sick 4 times a year person, but not anymore. While everyone around me gets sick over and over, I keep on going. Garlic also has the added benefit of lowering blood pressure. Yes, I know that all the focus has been on glycine w/ NAC, and I took them for the entire year prior to this recent year with garlic. The glynac didn't hold any water to the benefits I get from garlic. I still got sick, and it didn't seem to shorten the duration. I'm 49 btw, so glynac should have made a difference. I still use glycine as a sweetner and take magnesium glycinate periodically, but NAC was not the powerhouse that simple humble garlic turned out to be. I do take Taurine and other things, fish oil, creatine, etc. but with these, it's more like going on faith than having noticeable results. I hope this helps.
When I was in my 20’s & 30’s L-Arginine was massive for me I’ve always kept fit and it was an absolute game changer then tapered off in my 40’s because of the Ariginsse enzyme decreasing
But for women-a study showed that soy protein helps Japanese women in menopause retain muscle and have very few hot flashes (muscle is metabolism)
was the study sponsored by the soy industry?
I give my 87 year old mom creatine.
I give my 104 year old neighbor trenbolone
You should not give her more than 1000mg
You can give her 1001 mg and she will be fine
How has the creatine improved your mom's health? My mom is 82, and I'd like to know to pass it along to her.
I give my 36-year-old wife toblerone
You forgot Taurine
I take Magnesium Taurate 😀
@@DrBradStanfield why not both doc ?
@@Razalghul71 is it necessary if the kind he takes works for him? You only need so much anyway.
I believe it was announced at ASCO Annual that a study is recruiting 60 colorectal cancer patients ages 18 to 40 with no family history of the disease to see if taurine feeds H2S-metabolizing bacteria, which has been linked to increased incidences of colorectal cancer. Thoughts?
@@Razalghul71 no need he takes Magnesium Taurate