Look into Tribulus for libido. Been using for years and is awesome. Also I use berberine+yohimbine+cardarine as pre-workout. Very good results as well.
Great job! It would be nice if you check finasteride, lycopene and beta sitosterol for prostate enlargement for us older guys who watch your channel! 👴 I am sure you can make many jokes about that, too!
I take taurine for sleep. For me it has a dramatic effect, turning a broken night's sleep of two hours max, to a full six solid hours. It reduces 'stress' dreams as well.
@@canowyrmsworks but needs more liberal dosing. A gram or so does little but for me a 3g or higher dose actually lowers my bp and makes me dopey, although less productive
@@Physionic I like both and as usual, your presentation was very well done. At 68 and on a limited budget, I am using Lutein and Zeaxanthin, Omega 3s, and Creatine (on my 2 workout days). I used taurine for about 6 months but was not convinced that it helped that much. I also use GlyNac. I try to keep up with the latest studies and you provide a great service.
I would recommend eating fresh orange peppers. They're a great source of Lutein and Zeaxanthin, as well as many other vitamins and minerals. And they're pretty and make a delicious snack.
12:44 a classic case. A whole phd invalidated 😢 i feel your pain though. So many people are just seeking to affirm their positions, not learn, and can’t react appropriately. Thanks for the work that you do! I look forward to following the channel again once you finish your second phd 😉
As an individual with genetic hypercholesterolemia, Taurine has been a real game changer. As I'm exposed to increased oxidative stress due to raised LDL, Taurine helped me to get this down by a lot. I don't have quantitative data on that, but the most clear sign was that I faced the begin of growing grey hair in my mid 30s which are now almost completely gone!
Nic - As always, your video is factual, economical and actionable. This summary overview is a fabulous holiday gift. I focus on nutrients from unprocessed foods based on my doctor’s recommendations, your videos and those of Gil Carvalho. My use of supplements is sparing, but always includes a daily multivitamin. You provide a valuable service to society. 🎄
Hearing about Berberine here - it reminded me of a lab test of a whole bunch of Berberine supplements. Most of them did not contain the declared amount, with a few even bellow 5 % of what was supposed to be in the pills. It made me a little bit sceptical about how many of those studies actually rigorously test what they feed the test subjects.
It's important to note, as he carefully does, that these evaluations are only with respect to particular purposes. In particular, glycine is evaluated only for sleep support. This says nothing about it's possible support for glutathione synthesis or collagen synthesis. Or, for that matter, any other potential benefits.
If you are eating adequate protein, there is no way that your glutathione synthesis is limited by glycine. In general it's non-essential and very abundant, so pretty much all your physiological needs will be met. What you are doing with supplementing straight up glycin is inducing a peak in blood concentration, which will allow you to harness its neurological effects (as it's an NMDA agonist as well as some other effects)
@@LucaBl I don't know about glutathione synthesis, but I heard you might be short on glycine for collagen synthesis. Never been a fan of that "non-essential" classification. I think the way you should think about is it, that you don't die because of a deficit in it. But you might not be functioning optimally either. Just because the body could make some things, doesn't mean it does it in sufficient quantity. Just look at creatin. Glycine makes up only 5% of the amino acids in most proteins, but a third in collagen. I think you can make an argument, that you could be short on glycine, even if your total protein intake is "adequate" (assuming your definition isn't like 2g/lb or something crazy like that). The paper "A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis" is an interesting read on that topic.
Gotta be honest ,ß-Alanine was my "creatine for long duration work". I respond really good to it, increases in lighter loads and cardio work tremendously. I have ADHD and am really disappointed in lions mane but also *very* happy with rhodiola. Hope better quality research will emerge soon
I find that 500 MG of Niacinamide a day has a very positive effect on my Photodamaged skin. More so than astaxanthin. The scaly redish skin on my forehead which routinely gets Zapped with liquid Nitrogen by my dermatologist is now smooth and healthy and there were some great Studies on this effect.
B12 is probably the safest and most effective B for people to take. B6 is a tricky one as has both positive and negative points for populations as whole , with a net positive, however if do blood work may find out negative portion is n/a to yourself. Niacinamide is pretty safe to apply directly to skin . With B complexes and all most things , just try and eat a great diet of all the colours. Vegans should strongly consider eating adding yeast flakes to foods for B12 , and good sources of choline
Good job! I enjoy your work. I first heard of Taurine in the early 1980's... I read an article about young cats dying (heart attacks) from Taurine deficiency. According to the article cat food manufacturers started adding Taurine to the mix after realizing this.. Some people take it for afib.. That seems like a relevant use for it, and vegans are very likely to develop a Taurine deficiency unless they supplement..
@@Christopher-b1p Menschen können zwar Taurin in kleinen Mengen bilden, einen Teil sollten auch wir mit der Nahrung zufügen. Ausserdem lässt die Taurinbildung im Alter stark nach. Also ist eine Supplementierung durchaus sinnvoll.
I learned a lot! In the age of constant misinformation it's good to have a trustworthy source that doesn't "hype up" these substances and provides *actual* evidence. Good job 👍
Appreciate videos like this, especially since I don't have the education to properly analyze studies myself and I want to know. I have macular degeneration, so my supplement has lutein, zeaxanthin and astaxanthin plus other nutrients. I just started taurine because of a 70+ year old's comment that his eye health has improved, but never heard of taurine for sleep, another big problem now at 66 years old. Only 1g a day in the morning to start. I'd always heard you shouldn't take a single amino acid as a supplement because of potential imbalance. I keep hearing about creatine and this video is pushing me more towards trying it. Very interested in nattokinase as people have told me nattokinase can be more beneficial than vitamin K2 MK-7, which I take 120mcg of now. Vitamin K2 MK-7 actually seems to have lowered my A1c from 5.4 to 5.0, something I didn't expect. Again, thanks for all the work!
Taurine and Glycine are relatively cheap. I used to use 3 teaspoons of sugar in my coffee, now just 1 plus 1/4 teaspoon of Glycine which is not as sweet as sugar (the fructose part), but comparable to glucose.
With Taurine i have the concern that it could lead to GABA receptor downregulation. There was a study with mice that were fed with Taurine and as a result got those down regulating effects. Of course this were mice and i don't know how reliable this study was. But there are also reports of user that get rebound anxiety when the effect of Taurine fades.
I looked at a paper on this. The researchers had concerns about taurine when other gaba agonist were used. That is, other things that bind to GABA receptors. Overall, they found a benefit to using taurine, as it delayed seizures. Taurine itself is difficult to find in food, apparently, apart from s Algae
@@Christopher-b1p sorry. i have translation but it is wrong to asume that everybody has it. For those who eat meat. Highest amounts of taurine are in small muscles. Wings, hearts, etc. So you will get some Taurine with your food as long as you eat meat.
berberine lowed my glucose. It's always been in the upper/mid 90's...for at least the past decade. It had dropped to the upper 80s the past year and I've been taking berberine (not for the glucose though). This isn't a huge change I suppose but pretty clear it had some effect in that area. I'm going to stick with natto understanding results thus far are not great. I've had a few stents and need to do what I can in that area. It's not expensive. As always appreciate the info.
Omega 369 pills caused Atrial fibrillation and vein/artery pain in my left leg. After stopping it, the symptoms disappeared. Another disappointment was Milk Thistle supplements, caused my liver to twist in pain. Same thing after stopping the intake, the symptoms disappeared. Guess we should always listen to our bodies, no matter what metadata studies say.
Great summary. I have borderline hypertension. I started taking creatine a few weeks ago. I am reading moderate increase in BP. Googling this was inconclusive, some studies found creatine raised BP but most were neutral so inconclusive. Would love to see a deep dive on this as a lot of us are taking meds for BP control, don't want to make it worse.
This is my current stack I take daily: Vitamin D3 + K2 Lutein + Zeaxanthin Omega-3 Magnesium Boron Ergothioneine And a multivitamin I want to include creatine and maybe taurine, but because they are in a powder form I keep forgetting about them. For the rest I have a pill box that has 7 compartments for 7 days where I store them to not forget.
Both Taurine and Creatine are available in capsules there is just a small premium on them in the form. I do creatine in gummies and Taurine in capsules for that same reason
Except for Ergothioneine, that is basically my stack too. It helps that these supplements are often the most recommended overall, so it makes sense we all are taking more or less the same vitamins. I was also considering lithium for depression.
So I'm going to replace all of these with real foodm except for the multivitamin. Drink milk. Eat tabouleh. Eat peppers. Drink matcha. Take a multivitamin, but not too many. Technically, they say to consult a doctor, if you are taking them for more than 3 months
Contrary to some of the critical reviews you mentioned, I independently reviewed information about all of the same micronutrients (except Rhodiola) and came to roughly the same conclusions. That's a good indicator that there is a lot of noise out there, but also good signal. Great work.
Studies on supplements may be influenced by bias. As you hinted some may not be done with appropriate doses and even over a longer duration. The funding of studies may be questionable. I use both customer reviews and studies as a guide when deciding on a supplement. In the case of Glynac and Nattokinase and Vitamin D3 the dosage used in the studies were not therapeutic for me, when i increased the dosages my results increased. I suspect that there are "forces" that are not interested in certain supplements being used by people.
Hey, Nick. As you found out, and as I'm sure you already knew, "you can't please them all". However, rest assured, for of the extensive analysis that you did do (that someone may have vehemently and perhaps egregiously disagreed with) is most assuredly going to help many others to make an informed choice of their own. 🙌🏻
I'm there with you subjectively on Rhodiola! I've also heard enough murmurs from others that--to your point--I expect better research to suss out its true benefits.
I have been taking Lutein for awhile now and I definitely noticed a difference in my eyesight. I am 73 and although my eyes are pretty good, they are better after taking this sup. I will try some Zeaxanthin as well. Edit- turns out my Lutein suppliment also contains Zeaxanthin and Astraxanthin. It is a blueberry extract.
Creatine tanks my HRV every time. I have done 3 different tests, HRV tanks, HR increases even with extra attention paid to hydration status and keeping my training volume identical. I hate that it does that as I otherwise note benefit but decided the downside may not be worth it.
Among several other suplements I also take lutein & zeaxanthin but in combination with omega-3 because (if I'm not mistaken) lutein ataches to DHA & is, just like vitD, soluble in fat. So, I take it with fish oil to cover both ends.
an effective proteolytic/fibrinogen dissolver dose is 1 or 2 caps of hi strength lumbrokinase plus 1 or 2 ea of nattokinase, serrapeptase and some protein enzymes like papain or bromelain in the morning away from food
Thank you Nic! Your analysis' of supplement studies are greatly appreciated. Love your comment on the peanut galley commenters. Can you imagine the comments Einstein would have gotten if he had posted on social media? 😊
Many thanks for your hard work and expertise! Would you comment on Nattokinase’s ability to prevent platelet aggregation and clot prevention. Again thank you!
You regularly and properly mention the "gold standard" of double-blind placebo controlled studies. Could you do a video discussing the concept of the obecalp effect?
Can we be honest and say that for the most part your grades apply to the research and not the supplements? In the case of inadequate research, no grade can ethically be given to the supplement itself.
I worked in stats with demographic data and sometimes I think the “normal curve” and “significance difference” is kinda simplistic depending on the field they are being used in. But the sizes of some of the studies don’t seem valid given just a statistical difference is what is being determined. Your grade system makes more sense.
Love your work. Great videos. I don't see a video on ALPHA LIPOIC ACID. It's touted as a "super antioxidant" @ 300 to 500 mg doses I believe. I've taken it off and on for years in the hopes of it having potent anti-aging effects. I believe it has some side effects for diabetics, which I am not so no issue there. If you could research this thoroughly, like only you can, I would love to know if there is merit in taking this supplement or should I move on. Thank you in advance.
This was great! I (and I'm sure many of the folks in r/supplements and r/longevity) love to see this with a longevity lens. NR, GlyNAC, Magnesium, Rapamycin (aka snake oil), the works.
Love the details. Hate the conclusion. You state you're assessing these only for one condition but the conclusion is throw everything away except 3 or 4. My core would be B1 Taurine Magnesium K2mk7 Potassium complex
For me ,which is a sample size of one, omega-3,glycine and Nac(which wasn’t mentioned) is a big fat F due to nosebleed. Beta alanine Trimethyl glycine Creatine RALA Acetyl l carnitine CoQ10 Make for a kick a$$ pre or post workout formula . Plus multivitamins/minerals /polyphenols
What would be interesting is to also consider the quantities using in these studies. Often the amounts consumed are WAY above what is usually available as supplements. If one were to consume these amounts it would be incredibly expensive and possibly impractical
Your videos are an excellent view for anyone who uses supplements. Have scientific studies been done on possible synergistic effects of combining like supplements? For example, do the three supplements improve effectiveness if Taurine, aged garlic, and omega-3 slightly reduce blood pressure?
There are a few studies sprinkled in here and there that do that, but most of them stick to single interventions. I think it'll be years before we get much granularity on which molecules to put together for greater effectiveness - a lot of that is guesswork at this point.
Was (pleasantly) surprised astaxanthin was reviewed in regard to the skin rather the eyes! Are you planning anything more related to skin health? Good info in this area is scarce and in need of commentary from scientific minds like yourself. Keep up with the good work 👍🏻
I always appreciate your work. I take berberine in combination with metformin for sugar control. Initially I took berberine once a day and didn't notice effect. It is highly promoted for sugar management and other health benefits. I'm not sure I saw any scientific studies. Sad to hear it's not supported. Wonder if it's the same for cinnamon and allulose.
I’m giving this video an A+ for usefulness and most relevant highly used supplements Your work is so useful to me. I like to think of myself as being super objective cardiologist but oddly persuaded by your anecdote about rhodiola🗿. I guess I’m human after all!
I'd guess it's rare for one supplement to be used in a process without any other nutrients. That means a single supplement can lead to the shortage of another. Studies that don't supplement all of the involved nutrients could therefore stop working and or cause other problems once the secondary nutrients are depleted.
I’d like to see your analysis on omega-3 for stroke prevention, cognitive decline, pulmonary effects. All of these are touted by various sources. The stroke prevention is of particular interest to me. I heard one source say that has an effect that prevents red blood cells from sticking together.
I guess I must have been listening carefully to your content this past year. Those are exactly the 4+1 supplements I'm taking. Along with a vit D, Natto (the fermented bean, not the extract), and a weekly B12 (as I mostly eat veg protein). And a multi-vitamin that includes B vitamins, which I'd heard from Gil helped realize Omega 3 benefits for brain health.
@oksanakaido8437 Good point. It probably does, but I'm not sure. Maybe it's belt and suspenders. At some point I want to get a week or two of food logged into something like cronometer, and verify that it does. It's difficult because we cook everything from scratch, so I have to write recipes and weigh portions.
@@nattydred2593 I feel that, I have trouble staying consistent with Cronometer for more than a few days. As someone who also cooks most everything from scratch, it can be difficult to accurately log portions. if, for instance, I make a bean and veg stew, weigh and log ingredients before cooking, create a recipe, and then have to do a rough estimate of how much of that recipe I actually ate on a given day.
@@oksanakaido8437 We eat a lot of bean veg soup, fresh fruit, tofu, nuts, seeds. So I'm curious, what did you find when you logged things into cronometer for a few days? How was protein? Were there any gaps in vitamins? Any surprises? Were there any adjustments you found yourself making early on?
@@nattydred2593my diet is pretty similar, though I also eat plenty of whole grains, and tofu more occasionally, like once every couple of weeks. When I tracked, it was a while ago and I've somewhat changed how I eat (though still plant based). But these were the main things that stood out: 1. Protein was fine (though I was eating A LOT of legumes and intentionally aiming to get 1 g protein /lb of body weight for building muscle). 2. Calcium and vitamin E were the nutrients I tended to fall short on most often. Also zinc, when I wasn't eating lentils. 3. I really hope it's not easy to overdose on copper and manganese, cause I was getting several times the RDA of those every day just through my normal diet😅 I definitely made a lot of mistakes both early and later on - not eating enough protein, not eating enough overall, getting too obsessive, constantly making too many complicated recipes, and being scared to death of "not getting enough variety". It definitely took years and many adjustments along the way. If you have an overall healthy relationship with food, I'm sure it'll be a much easier process 😃 Right now, I'm finding that I'm unable to eat anywhere near the amount of legumes that I was eating previously, as most beans give me much more digestive issues than they did in the past. So I'm trying to work on simplifying my prep and getting a reasonable amount of plant protein without relying too much on beans/lentils/split peas.
i take a small amount of omega 3 per day (a bit over 1g because that's the dose of the DHA-focused algae oil pill i use) and it's greatly helping with my atopic eczema. there isn't great data on the topic unfortunately (just 1 study i could find) but it might just be the anti-inflammatory effects of it. i still use topical corticosteroids but overall the inflammation/condition of my skin improved dramatically with no other changes to my diet/overall situation. (no other supplements currently, i don't want to take 11 pills per day, i'm an otherwise healthy young person 😆and as you illustrate, there's not much use anyway)
You mentioned that you wrote the authors of a study due to some problems. Would you agree that there are a large number of studies with major errors (like basic arithmetic)? Maybe as many as 1/3rd? When you point out errors in studies to the authors and/or editors, have you ever received a response? Have they ever issued corrections, retractions, or initiated a new study? I don't know if you can tell, but I'm a little "black pilled" on some of the research that has been coming out over the last several decades.
I wish I did not have possible hypertension-boosting effects from creatine, as I lose quite a lot of possible benefits, taking only omegas out of this list, but I missed lutein and zeaxanthin before and here is something to check out! I will definitely retry creatine as well with different parameters like a considerably lower BFP, but this will take a long time to get there.
This is that million dollar question. Creatine. Let's directly say it and then work back, or forward. Does creatine has anything to do with kidney failure??? Probably not, but let's go in details on that. It's main marker of kidney health. As kidneys are failing, creatinine (not same, but I guess same thing in a way) is main measure for kidney health. How well kidneys are clearing creatinine (waste product, probably from metabolism of Creatine)? Can too much of the dose put too much strain on kidneys or that is just a side measure how kidneys are working? If that can be cleared, that yes, it might be perfect supplement.
It's a shame copper with retinol wasn't analyzed. They have helped me in many ways. The Ceruloplsmin enzyme is delicate it can be effected by HFCS, alcohol, high blood sugars, stress via cortisol, glyphosate-Roundup, and zinc supplements.
Thank you for putting this together for us. Bums me out that you have to encounter such negative side effects when someone gets emotional about a topic. Excellent hair!
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
Omega-3 Investigation: ruclips.net/video/tX7xzzIhQgw/видео.htmlsi=zL67_qq7NHfBtWwE
Taurine Investigation: ruclips.net/video/JawPF4VwQg0/видео.htmlsi=RE_PSmlCFqi6povu
Berberine Investigation: ruclips.net/video/IfEraWY8sXI/видео.htmlsi=BzNawycQCGXNQOqx
Glycine Investigation: ruclips.net/video/HxZl9LPV_7Q/видео.htmlsi=VhHvDFTI82-i3pur
Rhodiola Rosea Investigation: ruclips.net/video/CgTguN3nFPw/видео.htmlsi=0GrHHwXHIub-s1hi
Creatine Investigation: ruclips.net/video/EF96KabVAXM/видео.htmlsi=t4eQfr1uB13jehta
Nattokinase Investigation: ruclips.net/video/Ts-BZoy7dAU/видео.htmlsi=dmfaUFqKgQObbHJe
Astaxathin Investigation: ruclips.net/video/gI5XyVY_-n8/видео.htmlsi=vGQ4nRb1zQ5fwb9c
Lutein and Zeaxanthin Investigation: ruclips.net/video/OqkMMWPSEWo/видео.htmlsi=mJKuOtDlEnCiYcs_
Lion’s Mane Investigation: ruclips.net/video/-XnHgRVOov0/видео.htmlsi=oPNYTRKMSF1Oso_S
Beta-Alanine Investigation: ruclips.net/video/Z-x076J2tfE/видео.htmlsi=as2LViBiMnm_W_la
Look into Tribulus for libido. Been using for years and is awesome.
Also I use berberine+yohimbine+cardarine as pre-workout. Very good results as well.
Great job! It would be nice if you check finasteride, lycopene and beta sitosterol for prostate enlargement for us older guys who watch your channel! 👴 I am sure you can make many jokes about that, too!
Gorgeous
🎉
What about SR9009?
I take taurine for sleep. For me it has a dramatic effect, turning a broken night's sleep of two hours max, to a full six solid hours. It reduces 'stress' dreams as well.
This is new to me. When do you take it relative to when you sleep?
@@canowyrms If I take 5 grams of Taurine, it will usually put me to sleep in about 30 minutes.
How much do you take? And do you take it on its own or with food?
@@canowyrmsworks but needs more liberal dosing. A gram or so does little but for me a 3g or higher dose actually lowers my bp and makes me dopey, although less productive
Well that was an excellent presentation. I bet this type of rapid fire summary proves to be popular, even though I like your more long form material.
I prefer the long form and details, too, but I try to appease both crowds.
@@Physionic I like both and as usual, your presentation was very well done. At 68 and on a limited budget, I am using Lutein and Zeaxanthin, Omega 3s, and Creatine (on my 2 workout days). I used taurine for about 6 months but was not convinced that it helped that much. I also use GlyNac. I try to keep up with the latest studies and you provide a great service.
Looks like you're doing things perfectly :)
Psychiatrist and neuroscientist (MD/PhD) here - I give creatine an A for cognitive performance AND depression in addition to for athletic performance
Great for hair reduction too!
@@ericmaclaurin8525
And the growth of kidney stones.
Are there Contra- indications to taking creatine please? Should a U&E Blood test, be taken? 🎉Tnx
@@ericmaclaurin8525 uhhh no
@@ericmaclaurin8525 No good evidence for that.
What an excellent way to summarise your longer form content. Incredibly helpful!
I would recommend eating fresh orange peppers. They're a great source of Lutein and Zeaxanthin, as well as many other vitamins and minerals. And they're pretty and make a delicious snack.
Just had one chopped up in my omelette as I watched the video. Eat your orange fruits and veggies kids!
Orange bell pepper or is it a orange pepper mix breed fruit veggie?
@@Dmachtz Oange bell pepper.
Organic only people we are being poisoned with glyphosate
Nic, thanks for making these videos without a sign of subjectivity concerning the studies. Love your work!
12:44 a classic case. A whole phd invalidated 😢 i feel your pain though. So many people are just seeking to affirm their positions, not learn, and can’t react appropriately. Thanks for the work that you do! I look forward to following the channel again once you finish your second phd 😉
As an individual with genetic hypercholesterolemia, Taurine has been a real game changer. As I'm exposed to increased oxidative stress due to raised LDL, Taurine helped me to get this down by a lot. I don't have quantitative data on that, but the most clear sign was that I faced the begin of growing grey hair in my mid 30s which are now almost completely gone!
What is your Taurine dosage?
Love these videos! Thank you for doing them and for all your time you put into them!
Glad you like them! Thanks for watching
I started taking Lutein & Zeaxanthin after watching your video on it. I spoke to my eye dr who also recommended it. thank you.
Me too.
And?
What happened?
Are they calling you eagle eye now?
Cool!
@@mballer too early to tell. my next dr appt is oct 2025.
How about astaxanthin. Reversed the post-cataract surgery film in my eye. Not just my opinion, both were diagnosed (film, then “no evidence of film”).
Nic - As always, your video is factual, economical and actionable. This summary overview is a fabulous holiday gift. I focus on nutrients from unprocessed foods based on my doctor’s recommendations, your videos and those of Gil Carvalho. My use of supplements is sparing, but always includes a daily multivitamin. You provide a valuable service to society. 🎄
Hearing about Berberine here - it reminded me of a lab test of a whole bunch of Berberine supplements. Most of them did not contain the declared amount, with a few even bellow 5 % of what was supposed to be in the pills. It made me a little bit sceptical about how many of those studies actually rigorously test what they feed the test subjects.
Thanks. I can't cost justify joining Insiders on CPP plus OAS, but I certainly recognize the value being provided and appreciate it.
You didn't need to donate in that case, but thank you - I appreciate it. You watching and getting value is enough.
Thanks for doing all this heavy lifting for us Nic!
My pleasure! Thanks for tuning in :)
Love the short form over long format depending on my "appetite" and band width some days versus others! Thanks!
It's important to note, as he carefully does, that these evaluations are only with respect to particular purposes. In particular, glycine is evaluated only for sleep support. This says nothing about it's possible support for glutathione synthesis or collagen synthesis. Or, for that matter, any other potential benefits.
His conclusion doesn't take that into account at all.
If you are eating adequate protein, there is no way that your glutathione synthesis is limited by glycine. In general it's non-essential and very abundant, so pretty much all your physiological needs will be met. What you are doing with supplementing straight up glycin is inducing a peak in blood concentration, which will allow you to harness its neurological effects (as it's an NMDA agonist as well as some other effects)
@@LucaBl I don't know about glutathione synthesis, but I heard you might be short on glycine for collagen synthesis. Never been a fan of that "non-essential" classification. I think the way you should think about is it, that you don't die because of a deficit in it. But you might not be functioning optimally either. Just because the body could make some things, doesn't mean it does it in sufficient quantity. Just look at creatin.
Glycine makes up only 5% of the amino acids in most proteins, but a third in collagen. I think you can make an argument, that you could be short on glycine, even if your total protein intake is "adequate" (assuming your definition isn't like 2g/lb or something crazy like that).
The paper "A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis" is an interesting read on that topic.
I love that you included your general recommendations at the end. Good video!
Gotta be honest ,ß-Alanine was my "creatine for long duration work".
I respond really good to it, increases in lighter loads and cardio work tremendously.
I have ADHD and am really disappointed in lions mane but also *very* happy with rhodiola. Hope better quality research will emerge soon
Doc Keep up the great hard work .Your always going to get people who will disagree, so I won't worry that's human nature. In my book you scored a 💯
I find that 500 MG of Niacinamide a day has a very positive effect on my Photodamaged skin. More so than astaxanthin. The scaly redish skin on my forehead which routinely gets Zapped with liquid Nitrogen by my dermatologist is now smooth and healthy and there were some great Studies on this effect.
Niacinamide is one supp I don’t and haven’t taken very much in the past even when I was taking a ton of them! Has this helped “age spots”?
B12 is probably the safest and most effective B for people to take. B6 is a tricky one as has both positive and negative points for populations as whole , with a net positive, however if do blood work may find out negative portion is n/a to yourself.
Niacinamide is pretty safe to apply directly to skin .
With B complexes and all most things , just try and eat a great diet of all the colours. Vegans should strongly consider eating adding yeast flakes to foods for B12 , and good sources of choline
Thank you for this summary! I really appreciate it.
Glad it was helpful!
Good job! I enjoy your work. I first heard of Taurine in the early 1980's... I read an article about young cats dying (heart attacks) from Taurine deficiency. According to the article cat food manufacturers started adding Taurine to the mix after realizing this.. Some people take it for afib.. That seems like a relevant use for it, and vegans are very likely to develop a Taurine deficiency unless they supplement..
Cats require taurine, as opposed to human beings.
@@Christopher-b1p Menschen können zwar Taurin in kleinen Mengen bilden, einen Teil sollten auch wir mit der Nahrung zufügen. Ausserdem lässt die Taurinbildung im Alter stark nach. Also ist eine Supplementierung durchaus sinnvoll.
I learned a lot! In the age of constant misinformation it's good to have a trustworthy source that doesn't "hype up" these substances and provides *actual* evidence. Good job 👍
Humans have always existed in an age of constant misinformation…. Much less now, then ever before! Yet only the capable and enduring find the truth.
You're GOATed and we appreciate you! Very effectively presented high yield information!
Fabulous work young man. Big respect for your analysis.
Appreciate videos like this, especially since I don't have the education to properly analyze studies myself and I want to know. I have macular degeneration, so my supplement has lutein, zeaxanthin and astaxanthin plus other nutrients. I just started taurine because of a 70+ year old's comment that his eye health has improved, but never heard of taurine for sleep, another big problem now at 66 years old. Only 1g a day in the morning to start. I'd always heard you shouldn't take a single amino acid as a supplement because of potential imbalance. I keep hearing about creatine and this video is pushing me more towards trying it. Very interested in nattokinase as people have told me nattokinase can be more beneficial than vitamin K2 MK-7, which I take 120mcg of now. Vitamin K2 MK-7 actually seems to have lowered my A1c from 5.4 to 5.0, something I didn't expect. Again, thanks for all the work!
Thanks Nick. You've confirmed I take too many supplements. 😂 I always appreciate your analysis.
Taurine and Glycine are relatively cheap. I used to use 3 teaspoons of sugar in my coffee, now just 1 plus 1/4 teaspoon of Glycine which is not as sweet as sugar (the fructose part), but comparable to glucose.
This video is like a meta-analysis of Physionic's other videos. It provides the same type of broad summary of numerous other findings on supplements.
Haha! Great way to put it!
With Taurine i have the concern that it could lead to GABA receptor downregulation. There was a study with mice that were fed with Taurine and as a result got those down regulating effects. Of course this were mice and i don't know how reliable this study was.
But there are also reports of user that get rebound anxiety when the effect of Taurine fades.
I looked at a paper on this. The researchers had concerns about taurine when other gaba agonist were used. That is, other things that bind to GABA receptors. Overall, they found a benefit to using taurine, as it delayed seizures. Taurine itself is difficult to find in food, apparently, apart from s
Algae
@@Christopher-b1p Taurin ist in kleinen Muskeln enthalten. Als Fleischesser ist es also durchaus möglich, etwas Taurin mit der Nahrung aufzunehmen.
@@hiraijo1582 Translation?
@@Christopher-b1p sorry. i have translation but it is wrong to asume that everybody has it. For those who eat meat. Highest amounts of taurine are in small muscles. Wings, hearts, etc. So you will get some Taurine with your food as long as you eat meat.
@hiraijo1582 Quite right. I was thinking only of the fact that taurine is low in plants. Thank you for correcting me!
That’s a GREAT double evaluation Nick 👌👌
Thanks!
One of your best videos
berberine lowed my glucose. It's always been in the upper/mid 90's...for at least the past decade. It had dropped to the upper 80s the past year and I've been taking berberine (not for the glucose though). This isn't a huge change I suppose but pretty clear it had some effect in that area. I'm going to stick with natto understanding results thus far are not great. I've had a few stents and need to do what I can in that area. It's not expensive. As always appreciate the info.
These are great bro. Love these types of videos
Omega 369 pills caused Atrial fibrillation and vein/artery pain in my left leg. After stopping it, the symptoms disappeared. Another disappointment was Milk Thistle supplements, caused my liver to twist in pain. Same thing after stopping the intake, the symptoms disappeared. Guess we should always listen to our bodies, no matter what metadata studies say.
Great summary. I have borderline hypertension. I started taking creatine a few weeks ago. I am reading moderate increase in BP. Googling this was inconclusive, some studies found creatine raised BP but most were neutral so inconclusive. Would love to see a deep dive on this as a lot of us are taking meds for BP control, don't want to make it worse.
Outstanding and Congrats on the PHD.
This is my current stack I take daily:
Vitamin D3 + K2
Lutein + Zeaxanthin
Omega-3
Magnesium
Boron
Ergothioneine
And a multivitamin
I want to include creatine and maybe taurine, but because they are in a powder form I keep forgetting about them. For the rest I have a pill box that has 7 compartments for 7 days where I store them to not forget.
Both Taurine and Creatine are available in capsules there is just a small premium on them in the form. I do creatine in gummies and Taurine in capsules for that same reason
I have Taurine capsules from NOW
Except for Ergothioneine, that is basically my stack too. It helps that these supplements are often the most recommended overall, so it makes sense we all are taking more or less the same vitamins. I was also considering lithium for depression.
So I'm going to replace all of these with real foodm except for the multivitamin. Drink milk. Eat tabouleh. Eat peppers. Drink matcha. Take a multivitamin, but not too many. Technically, they say to consult a doctor, if you are taking them for more than 3 months
Contrary to some of the critical reviews you mentioned, I independently reviewed information about all of the same micronutrients (except Rhodiola) and came to roughly the same conclusions. That's a good indicator that there is a lot of noise out there, but also good signal. Great work.
Great overview. Thanks.
best channel on supps, hands down
Studies on supplements may be influenced by bias. As you hinted some may not be done with appropriate doses and even over a longer duration. The funding of studies may be questionable. I use both customer reviews and studies as a guide when deciding on a supplement. In the case of Glynac and Nattokinase and Vitamin D3 the dosage used in the studies were not therapeutic for me, when i increased the dosages my results increased. I suspect that there are "forces" that are not interested in certain supplements being used by people.
Agree - alphabet soup 🤬
Thanks a ton to YT algo for recommending this video & thanks to the creator too!!
Thank you too!
Please do more on sleep supplements
Hey, Nick. As you found out, and as I'm sure you already knew, "you can't please them all". However, rest assured, for of the extensive analysis that you did do (that someone may have vehemently and perhaps egregiously disagreed with) is most assuredly going to help many others to make an informed choice of their own. 🙌🏻
Oh, for sure. Thanks for perspective shift. :)
I'm there with you subjectively on Rhodiola! I've also heard enough murmurs from others that--to your point--I expect better research to suss out its true benefits.
Thank you and Merry Christmas!🍻
Sure thing - Merry Christmas!
Milk thistle has been a game changer - NAFLD made me nauseous for years, started taking Legalon daily, helped immediately.
I have been taking Lutein for awhile now and I definitely noticed a difference in my eyesight. I am 73 and although my eyes are pretty good, they are better after taking this sup. I will try some Zeaxanthin as well. Edit- turns out my Lutein suppliment also contains Zeaxanthin and Astraxanthin. It is a blueberry extract.
Creatine tanks my HRV every time. I have done 3 different tests, HRV tanks, HR increases even with extra attention paid to hydration status and keeping my training volume identical. I hate that it does that as I otherwise note benefit but decided the downside may not be worth it.
Among several other suplements I also take lutein & zeaxanthin but in combination with omega-3 because (if I'm not mistaken) lutein ataches to DHA & is, just like vitD, soluble in fat. So, I take it with fish oil to cover both ends.
an effective proteolytic/fibrinogen dissolver dose is 1 or 2 caps of hi strength lumbrokinase plus 1 or 2 ea of nattokinase, serrapeptase and some protein enzymes like papain or bromelain in the morning away from food
Thank you very much for this video.
Thank you Nic! Your analysis' of supplement studies are greatly appreciated.
Love your comment on the peanut galley commenters. Can you imagine the comments Einstein would have gotten if he had posted on social media? 😊
Many thanks for your hard work and expertise!
Would you comment on Nattokinase’s ability to prevent platelet aggregation and clot prevention. Again thank you!
Happy-Holidays!-Thank-you-for-being-you-on-RUclips.-General-question-from-an-oldster:-I-only-take-one-pill-a-day-of-any-supplement.-If-this-is-an-underdose,-does-it-still-help-a-little,-or-is-it-a-waste-unless-you-hit-a-threshhold?-Asking-for-a-friend!
Thank you. This channel is reliably informative and engaging. Much appreciated.
Great information your one of my favorite resources on supplements 😊
Cheers from Oz🇦🇺
Great to hear!
You regularly and properly mention the "gold standard" of double-blind placebo controlled studies. Could you do a video discussing the concept of the obecalp effect?
Can we be honest and say that for the most part your grades apply to the research and not the supplements?
In the case of inadequate research, no grade can ethically be given to the supplement itself.
Thank you. A great useful review.
I worked in stats with demographic data and sometimes I think the “normal curve” and “significance difference” is kinda simplistic depending on the field they are being used in. But the sizes of some of the studies don’t seem valid given just a statistical difference is what is being determined. Your grade system makes more sense.
Agreed - statistical significance is too simplistic. It's fine, but there are other considerations, as well.
Great post. Thanks Nic.
Love your work. Great videos. I don't see a video on ALPHA LIPOIC ACID. It's touted as a "super antioxidant" @ 300 to 500 mg doses I believe. I've taken it off and on for years in the hopes of it having potent anti-aging effects. I believe it has some side effects for diabetics, which I am not so no issue there. If you could research this thoroughly, like only you can, I would love to know if there is merit in taking this supplement or should I move on. Thank you in advance.
Woaa 250k !! Nice growth !!
Thanks!
Great summary as always, I'd be interested in your examination of phosphatidylserine if you have any on cognitive health
This was great! I (and I'm sure many of the folks in r/supplements and r/longevity) love to see this with a longevity lens. NR, GlyNAC, Magnesium, Rapamycin (aka snake oil), the works.
nice haircut! :]
Ha, thank you
Love the details. Hate the conclusion.
You state you're assessing these only for one condition but the conclusion is throw everything away except 3 or 4.
My core would be
B1
Taurine
Magnesium
K2mk7
Potassium complex
For me ,which is a sample size of one, omega-3,glycine and Nac(which wasn’t mentioned) is a big fat F due to nosebleed.
Beta alanine
Trimethyl glycine
Creatine
RALA
Acetyl l carnitine
CoQ10
Make for a kick a$$ pre or post workout formula .
Plus multivitamins/minerals /polyphenols
Thanks, this was very helpful.
Hey Dr. Nic, the guns are looking good!
What would be interesting is to also consider the quantities using in these studies. Often the amounts consumed are WAY above what is usually available as supplements. If one were to consume these amounts it would be incredibly expensive and possibly impractical
Nice haircut, great video thnx for ranks, def on them all still just in case 💪wanna be strong like u
The top 3 are by far the most affordable too!
Your videos are an excellent view for anyone who uses supplements. Have scientific studies been done on possible synergistic effects of combining like supplements? For example, do the three supplements improve effectiveness if Taurine, aged garlic, and omega-3 slightly reduce blood pressure?
There are a few studies sprinkled in here and there that do that, but most of them stick to single interventions. I think it'll be years before we get much granularity on which molecules to put together for greater effectiveness - a lot of that is guesswork at this point.
Great work. Thanks.
Yup: trustworthy is my assessment of your channel. Thank you for your analyses.
Thanks! Kind of you
Great Video!, informative and to the point, thanks
Awesome video!! What do you think about vitamin D?
bruh. hericium is def an A for me on cognition.
Thank you for this information.. grateful for all you do ❤️❤️❤️
Is there a brand of lutein/zeax you can recommend ?
Great work. Have you ever reviewed Hawthorn Berries for blood pressure?
Was (pleasantly) surprised astaxanthin was reviewed in regard to the skin rather the eyes!
Are you planning anything more related to skin health? Good info in this area is scarce and in need of commentary from scientific minds like yourself.
Keep up with the good work 👍🏻
Plenty! Many videos
I always appreciate your work. I take berberine in combination with metformin for sugar control. Initially I took berberine once a day and didn't notice effect. It is highly promoted for sugar management and other health benefits. I'm not sure I saw any scientific studies. Sad to hear it's not supported. Wonder if it's the same for cinnamon and allulose.
He gave berberine a C, then changed it to a B.
I’m giving this video an A+ for usefulness and most relevant highly used supplements
Your work is so useful to me. I like to think of myself as being super objective cardiologist but oddly persuaded by your anecdote about rhodiola🗿. I guess I’m human after all!
Great video!
Thanks a lot for this summary video 😊
You should definitively get another ph.d.
I suggest psychology, in order to sniff out the ungratefuls, prior to them wasting your time :)
Funny enough, I have a degree in psychology, just not a PhD in it :)
@@Physionic Oh, how scholarly of you. I'm impressed.
I have zero degrees, but makes up for it in raw brainpower :)
@@PhysionicNothing about that in your credentials!?
And mighty it is 😉
I'd guess it's rare for one supplement to be used in a process without any other nutrients.
That means a single supplement can lead to the shortage of another.
Studies that don't supplement all of the involved nutrients could therefore stop working and or cause other problems once the secondary nutrients are depleted.
I’d like to see your analysis on omega-3 for stroke prevention, cognitive decline, pulmonary effects. All of these are touted by various sources. The stroke prevention is of particular interest to me. I heard one source say that has an effect that prevents red blood cells from sticking together.
I guess I must have been listening carefully to your content this past year. Those are exactly the 4+1 supplements I'm taking.
Along with a vit D, Natto (the fermented bean, not the extract), and a weekly B12 (as I mostly eat veg protein). And a multi-vitamin that includes B vitamins, which I'd heard from Gil helped realize Omega 3 benefits for brain health.
Wouldn't plant foods already provide the necessary B vitamins (except B12) without the need for vitamin B supplementarion?
@oksanakaido8437 Good point. It probably does, but I'm not sure. Maybe it's belt and suspenders. At some point I want to get a week or two of food logged into something like cronometer, and verify that it does. It's difficult because we cook everything from scratch, so I have to write recipes and weigh portions.
@@nattydred2593 I feel that, I have trouble staying consistent with Cronometer for more than a few days. As someone who also cooks most everything from scratch, it can be difficult to accurately log portions. if, for instance, I make a bean and veg stew, weigh and log ingredients before cooking, create a recipe, and then have to do a rough estimate of how much of that recipe I actually ate on a given day.
@@oksanakaido8437 We eat a lot of bean veg soup, fresh fruit, tofu, nuts, seeds.
So I'm curious, what did you find when you logged things into cronometer for a few days? How was protein? Were there any gaps in vitamins? Any surprises?
Were there any adjustments you found yourself making early on?
@@nattydred2593my diet is pretty similar, though I also eat plenty of whole grains, and tofu more occasionally, like once every couple of weeks. When I tracked, it was a while ago and I've somewhat changed how I eat (though still plant based). But these were the main things that stood out:
1. Protein was fine (though I was eating A LOT of legumes and intentionally aiming to get 1 g protein /lb of body weight for building muscle).
2. Calcium and vitamin E were the nutrients I tended to fall short on most often. Also zinc, when I wasn't eating lentils.
3. I really hope it's not easy to overdose on copper and manganese, cause I was getting several times the RDA of those every day just through my normal diet😅
I definitely made a lot of mistakes both early and later on - not eating enough protein, not eating enough overall, getting too obsessive, constantly making too many complicated recipes, and being scared to death of "not getting enough variety". It definitely took years and many adjustments along the way. If you have an overall healthy relationship with food, I'm sure it'll be a much easier process 😃 Right now, I'm finding that I'm unable to eat anywhere near the amount of legumes that I was eating previously, as most beans give me much more digestive issues than they did in the past. So I'm trying to work on simplifying my prep and getting a reasonable amount of plant protein without relying too much on beans/lentils/split peas.
i take a small amount of omega 3 per day (a bit over 1g because that's the dose of the DHA-focused algae oil pill i use) and it's greatly helping with my atopic eczema. there isn't great data on the topic unfortunately (just 1 study i could find) but it might just be the anti-inflammatory effects of it. i still use topical corticosteroids but overall the inflammation/condition of my skin improved dramatically with no other changes to my diet/overall situation.
(no other supplements currently, i don't want to take 11 pills per day, i'm an otherwise healthy young person 😆and as you illustrate, there's not much use anyway)
You mentioned that you wrote the authors of a study due to some problems. Would you agree that there are a large number of studies with major errors (like basic arithmetic)? Maybe as many as 1/3rd? When you point out errors in studies to the authors and/or editors, have you ever received a response? Have they ever issued corrections, retractions, or initiated a new study? I don't know if you can tell, but I'm a little "black pilled" on some of the research that has been coming out over the last several decades.
I wish I did not have possible hypertension-boosting effects from creatine, as I lose quite a lot of possible benefits, taking only omegas out of this list, but I missed lutein and zeaxanthin before and here is something to check out! I will definitely retry creatine as well with different parameters like a considerably lower BFP, but this will take a long time to get there.
This is that million dollar question. Creatine. Let's directly say it and then work back, or forward. Does creatine has anything to do with kidney failure??? Probably not, but let's go in details on that. It's main marker of kidney health. As kidneys are failing, creatinine (not same, but I guess same thing in a way) is main measure for kidney health. How well kidneys are clearing creatinine (waste product, probably from metabolism of Creatine)? Can too much of the dose put too much strain on kidneys or that is just a side measure how kidneys are working? If that can be cleared, that yes, it might be perfect supplement.
Congratulations on your order full achievement! Yay PhD 🎉
It's a shame copper with retinol wasn't analyzed. They have helped me in many ways. The Ceruloplsmin enzyme is delicate it can be effected by HFCS, alcohol, high blood sugars, stress via cortisol, glyphosate-Roundup, and zinc supplements.
Thank you for putting this together for us. Bums me out that you have to encounter such negative side effects when someone gets emotional about a topic. Excellent hair!