Would you take the 10th supplement at the end of the video as well? 💪 Roadmap - How to look young and feel strong: drstanfield.com/pages/roadmap 💊 MicroVitamin (multivitamin & mineral): drstanfield.com/products/microvitamin 💪Join Patreon for early access to my videos & Discord chat: www.patreon.com/bradstanfieldmd
collagen powder is basicaly glycine so the placebo should have equate for glycine (around 5g). vegan have higher plasma glycine (several mechanism possible).
and #10 is NAC from the age of 45 (but we're still very early in the research on this strategy, and is the least evidence based supplement that I would take)
@@DrBradStanfieldwhat are your thoughts on black seed oil and agmatine? They both have an endless list of benefits according to reviews, but I’ve never heard you talk about them. Also, what more studies would you like to see on NAC? I feel like safety is well established, as well as efficacy and mechanism of actions.
Top 2 are from bodybuilders. Let’s keep the trend and add sermorelin for those 30+ to restore their growth hormone levels for all kinds of positive effects
Comments have been too harsh in recent videos. This guy is breaking down thousands of papers in a digestible manner. Your concerns over Vitamin D3 intake are valid but saying he is shilling his Multivitamin doesn't invalidate the evidence he is referencing!
Agree. If you don’t want to buy vitamins here, don’t. I buy different vitamins separately but I’m very happy Dr. Stanfield developed one to use as a foundation because I’m not confident of the content and amounts included some other manufacturers.
I agree. I think there is a conflict of interest but it’s fine. The supplement he sells seems to be higher priced but on the flip side getting everything included in his multivitamin in just three pills is super convenient. I was going to buy it but the $9 shipping was a turnoff.
Thank you for your insightful comment. It's true that presenting evidence-based information can sometimes challenge widely held beliefs. My primary goal is always to share the most current and reliable human clinical research and guidelines with everyone. I'm committed to ensuring that the content remains unbiased and isn't swayed by popular opinion. I appreciate the support and understanding from viewers like you, and I encourage everyone to engage in constructive discussions. Let's continue to learn and grow together!
I look forward to each of Brad’s videos. Very clear, perfect length for the material. I’m recommending him to others and have the white bell on. Team Brad.
I appreciate your dedication to objective presentation of available facts. I wish more people would realize how much time and effort such research takes - kudos to you for your humanitarian task!
The conundrum of protein supplementation causing m-tor pathway stimulation (and thus aging) vs. maintenance of muscle has been solved by Centenarians living in blue zones. Blue zones Centenarians eat about 95% plant based diet. Plant protein has reduced levels of leucine, etc. and therefore appears not be a strong of an m-tor pathways activator. Personally I eat plant protein for most of the day and animal protein once a day to minimize m-tor activation but still reach the recommended levels as per Dr. Stanfield or Dr. Attia. Exercise is the key because it both helps to maintain muscle and selectively suppress m-tor.
Something to keep in mind regarding Hyloronic Acid. It raised my blood pressure. My blood pressure was always normal, when I was taking Hyloronic acid, my blood pressure increased by 20 points. It took 2 months of not taking it, now my blood pressure is the lowest it has ever been, thanks to my supplement regimine. This doesn't happen to all people, but you should make sure your blood pressure isn't too high if taking it. Thanks :(. I also took Hyloronic acid from DoNotAge, so it was high molecular weight and of great quality.
Dr. Stanfield, thanks for your dedication to public health with your videos. I have changed my vitamin supplementation because of your scientific summary of the evidence. Quick question: I have never heard you commenting about MCT (medium chain triglycerides). A few years ago they were all the rage on memory improvement and the like. Would you, please, add your comments about it in a future video? As if you needed more work :-). Thanks in advance
I have a big concern on melatonin regarding it’s function as a hormone. We need more studies on this, I’m so thrilled to see updates in this area! Love your content
I don't like taking melatonin because you can get addicted to it. I once had to take melatonin for a whole week because I had to awake up at 5 am, whereas I normally wake up at 7 am. But then, when I got back to my normal 7 am schedule, I had a lot of trouble falling asleep without the melatonin. Took me a whole month to normalize it!
Russel Reiter, arguably the world's foremost expert on melatonin, doesn't have these concerns. In all long(er) term studies on melatonin, even using enormous doses in the hundreds of mgs per day, no serious side effects are reported.
I get agitation from melatonin. I gave it a good hard go and it's always the melatonin doing it. I sleep better without it. I use a long term prescription drug now, off-label. It's way better than melatonin, lol.
Great research!! We need more critical thinking people like you filtering all the mess circulating in open media and internet with no regulation at all
According to David Minkoff MD - bioavailability of exogenous protein is about 40% per gram However Perfect AMINO has a laboratory assay bioavailability of 99% Therefore 10 per gram tablets of perfect amino equals = 100 grams of protein consumed Also Leucine in blood serum new clinical data shows exogenous leucine amplifies biology of molecules of NMN Resveratrol and Berberine in a “clinically significant “ result ❤
Really nice video! Could you please make one focused on supplements for men? Perhaps including your opinions about things like tongkat ali, shilajit, ashgwaganda etc.
I'm getting lost what's right when it comes to protein intake. “Psyllium husk” has long been known in Japan as “OOBAKO”. I was able to learn about the effects of "OOBAKO" once again. Thank you.
I was not a big fan of your NMN research before, but you are starting to win me over now. Can you do a video on NAD+ injections? I see them advertised a lot here in Bangkok. And could you discuss Liposomal NMN, NR, etc? Some claim that the uptake is higher when it is in a liposomal or time release form. Thanks.
I just saw my doctor. She said that Omega 3 supplements are not necessary for a healthy body. They may thin the blood, and in cases like surgery or an accident where one bleeds, it can be an issue. Thoughts?
In Europe, fish oil pills must now list that atrial fibrillation is a common side effect of taking fish oil supplements, this is according to the Pharmacovigilance Risk Assessment Committee of the European Medicines Agency (Medscape, October 13, 2023). So, it looks like it's better to eat sardines, anchovies, wild caught salmon along with a plant based diet to get your Omega 3's.
I lowered my cholesterol by 25% and I largely attributed to psyllium husk daily. Also added vitamin B3 as well as more choline. I was already living a pretty good lifestyle and exercising every day. It's just genetic for me to have higher cholesterol.
@@infinitekindness3321 It doesn't exist...you don't need that $h!t anyway. Supplements are a scam unless you can't eat a proper human diet (mainly animal parts and secretions)
I don't want to be negative, but from what I know about biochemistry, creatine does not have a transporter from the stomach to the blood and that is why all creatine taken is transformed and eliminated by the kidney. If you can clear up my doubts, it would be of great help. Hace a nice day
Hi Dr. Stanfield, I've been following your video for years, and really appreciate them, and i take many of the same supplements that you do. Re: Hyaluronic Acid, I take that as well, but I do get concerned sometimes about all the potential cancer risk stories that you point out. For example, most of the literature I've found seems to indicate that High Molecular Weight HA trends toward anti-cancer effects, and Low Molecular Weight HA trends toward promoting cancer. But if even if High Molecular Weight HA is broken down in the digestive tract into Low Molecular Weight HA, then are we putting ourselves at some risk for potential cancers? The mice study you mention is encouraging, but I was just wondering if you've seen any other good studies proving that oral supplementation of HA is safe? Thanks again for all the info!
I have heard its not a good idea to take direct-route Melatonin. It is suggested it is better to take the amino precursors, namely L-Tryptophan, or 5-htp. If 5-htp is chosen, it should be understood that this is not a long term protocol, 5-htp is a strong drug and has a pronounced effect on Serotonin levels, if Serotonin levels remain high for too long, the receptors will down-regulate (die off) and this has negative effects for mood and well-being. If 5-htp is used, it must also be in tandem with amino precursor L-Tyrosine, the reason being that if you increase Serotonin, you also simultaneously drive down dopamine. SSRI's dont work this way, they dont increase Serotonin, they make what Serotonin you naturally have last longer in the blood. L-Tryptophan can be used long term at around 1-2g per day, taken in the evening on an empty stomach. The ratio for L-Tyrosine and 5-htp supplementation is 10:1, that is 1 gram of L-tyrosine to every 100mg 5-htp. Supplementation of these two powerful neurotransmitter should only be for a period of around 3 months. After a break of 3 months, another course can be taken if needed.
Can you please make a video on best anti aging supplements ? Will Ca AKG works for anti aging ? And can u please make a video on Bryan Johnson supplements ?
I had premature atrial contractions (extra heart beats) for about 2 years and getting worse. Happening multiple times every day and every time when lying down. I stopped creatine and it resolved 99%.
@@rodenwald 1 scoop (5g) about 2 to 3x per week, so up to 15g per week. Brand was ALLMAX CreaSyn, then I switched to SeekingHealth Optimal Electrolyte maybe 4 scoops per week.
03:08 Better to not mix bananas with berries since it "blocks" the bioavailability of all the good flavan-3-ols. Source study: Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: a controlled, single blinded, cross-over study
9:35 youre flat out wrong there. soy in excess most definitely reduces T levels. lesser in men on TrT and with normal levels, but those with decreased and low T, it can effect it quite a lot. a drop of 20 points can mean 10%. while a drop of 20 points for me is barely 2%.
Thank you, I enjoy your videos! I'm still unsure about protein intake. My kidney doctor told me to eat a low protein diet to protect my kidney. I have only one kidney (it's healthy). I noticed that you dismissed the mouse studies on protein but not on magnesium taurate so I'm confused but I enjoyed the video.
Take care of your kidney and don’t experiment with more protein! Stick to lean chicken breast and drink green or nettle tea to help clean up the kidney 👍🏻
Undoubtedly loss of muscular strength, joint stability and coordination lead to fatal stumblings. But what if protein is detrimental in other pathways? Do persons who exercise regularly like ricksha drivers also lose muscles in the average proportion?
Dr Brad, really appreciate your scientific approach. There is so much noise and hype - its great to have someone bringing a real objective rigour to this whole area. I am 60 and have heard a lot about Gyl Nac - you mentioned it in this video. Do you know a reputable supplier?
The only supplement on your list of ten that I don’t take is low dose melatonin. I any dose size, it causes my to have night terrors, so that is off the table! After five years of different collagen peptides, I temporarily stopped them due to no effect on my skin, hair or joints. I have recently restarted a collagen peptide made from eggshell membrane. I’ll stop that one if I don’t see any results after one year, since this one is more expensive than the other three.
Great video running down the most promising supplements based on data. I was surprised not to see Taurine make the list considering the recent data on its longevity benefits. Also, I'm interested in your thoughts on ergothioneine's benefits.
I have read that betaine (TMG) has many health benefits, but I have also learned that it can be dangerous if you take too much or too often. Betaine can promote the formation of TMAO in the body, if you have certain gut bacteria that make TMA from choline or carnitine. TMAO is a molecule that hardens the arteries and increases the risk of heart attack and stroke . Therefore, you should use betaine only in moderation and under medical supervision, especially if you eat a lot of meat or fish. I would also recommend doing a urine test to see how high the TMAO level is, before you supplement with betaine. That is my opinion, but everyone should decide for themselves what is best for them. What do you think about it?
Psylium Husk causes me constipation, Collagen and hylauranic acid makes me dizzy/vertigo. Soy affects my Thyroid, and Creatine makes me feel like I'm gonna lose my mind. I can take Carnitine, with no problems. I have to be careful of supplements. It's probably due to my mental condition(Anxiety/Panic Attacks). I had a trauma to my brain about23 years ago, so thats probably the problem.
I love Dr. Stanfield’s videos. My blood pressure had been high for many years and I took medicine until the carnivore diet dramatically lowered it. Now I have high LDL cholesterol. I hope Dr. S will do a video on this. Thank you!
2 months ago i started taking 5mg of creatine a day. Within a month I had gained 6lbs (which is fine its water in the muscles) but every time i would comb my hair, my hair was falling out. I quit taking it a couple weeks ago and im not losing my hair anymore. Makes me wonder how much credibility these studies deserve
Not to be rude, but you should have done research prior to taking creatine. Its been a known hair-loss culprit in the body building community for decades now. 😬
You might also look into the research on hyaluronic acid and the other "joint supplements" role in maintaining the endothelial glycocalyx in the interest of reducing atherogenesis.
Turmeric is so good and cheap you can just put it in all your food and don't need a supplement. Remember to add black pepper for maximum absorption. Curry, anyone? 🤤
What about glycine ? What’s the difference in TMG and just regular glycine ? I take normal glycine along with NAC. should I replace glycine with TMG or are they totally different ?
Your MicroVitamin I feel needs more magnesium and in it more different salts of magnesium for broader spectrum coverage. It would also be nice if it contained Omega-3 and lutein
Hi - great your vitamin supplement reformulated with closer to RDA amounts now. Have too the natural forms of folate and b12. But then have synthetic form of b6 - why used this form. I have the mthfr mutation and need natural version. Would consider maybe change in future? Synthetic Vitamin B6 - Pyridoxine hydrochloride comes from petroleum ester, hydrochloric acid, and formaldehyde. It isn’t readily absorbed or converted and has been shown to actually inhibit the action of natural B6 in the body. It also has side effects not normally found with natural food sources of this vitamin.
I can't wait for you to do a deep dive into TAURINE supplementation. There are not many studies out yet but those that emerged recently are very, very promising.
So whats the verdict for Glynac and taurine? Lots of buzz out there about these. Also HMB shows benefit in maintaining muscle mass even in the inactive (i have me/cfs). Also some buzz about HMB in dementia and cognitive.
You had mentioned high dose IV vitamin C had caused deaths in hospitals. It is malpractice and liable not to first check kidney function and co morbidity caveats. We use this in our clinics for some cancer patients with positive outcomes. Usually followed with ALA, Glutathione, buffers, and or subcutaneous mistletoe.
Thanks for your support of MicroVitamin during these early days. Your order would have shipped last week. Please email me if you didn't receive a shipment tracking link (check your spam folder, sometimes they end up there)
@@DrBradStanfield you were right it was in the spam folder, and it's been shipped. Can't wait. Thanks for making this, you're one of the top medical science youtubers that I trust!
There’s something inconsistent, first you say we are human not mice when the research don’t support what you suggest (protein powder), then you refer to mice study that support what you say (multivitamin). So what’s the standard? Should we believe or not on mice study?
Dr. Brad mentions the following supplements, and the dosage he takes: 1. Creatine: 5g per day, to improve cognitive performance and muscle mass 2. Protein powder: to reach the recommended daily intake of protein, which is 1.6g per kilogram of body weight per day for young adults and 2g per kilogram of body weight per day for older adults/ (My opinion on this - RDA of protein is 0.8 g/kg body weight) 3. TMG: 500 mg to 1g per day, to help accelerate the recycling of adenosine triphosphate and enhance protein muscle synthesis, and to lower homocysteine levels in the blood, which may help prevent Alzheimer's disease 4. Multivitamin and mineral supplements: to reach the recommended daily intake of micronutrients, especially vitamin B3, D3, K2, zinc, and magnesium 5. Omega-3: 1 to 2 capsules per day, to reduce the risk of heart attacks 6. Psyllium husk: to increase fiber intake, which is associated with reductions in cholesterol 7. Collagen peptides: 10 to 15g per day, to reduce wrinkles and improve skin hydration and elasticity 8. Hyaluronic acid: 200 mg per day, to reduce wrinkles 9. Low-dose melatonin: 300mcg per day, 1 to 2 hours before trying to fall asleep, to improve sleep quality Bonus supplement: 10. N-acetyl cysteine (NAC): 1g per day, starting at age 45, to restore glutathione levels and improve mitochondrial functions
It unfortunately also sets off neuralgia in my trigeminal nerve, as do other substances containing arginine. Possibly due to stimulation of varicella sine zoster. Happens every time I've tried taking it for more than about a week, even though I take daily lysine to block the virus using the arginine.
Yes but also you must make sure the Hylauronic Acid you take comes from Rooster combs, or it doesn’t work. Also I stopped NAC because it lowered my blood pressure too much while I already have low BP..
When I have allergies with congestion, mucus, runny nose, I take one NAC and one Quercetin pill each and in 45 minutes it is gone, and stays gone for a good 8+ hours.
Take most of these, have tried all. Will add back in hyaluronic acid and TMG. Thanks! Curious Why citrulline did not make the cut? Pretty substantial evidence of benefit IMHO, and personally, causes massive subjective increase in exercise motivation for me (and endurance as far as output)
Protein powder I take is from powdered nuts/seeds of many kinds, since whey protein is 5 times more expensive. The side effect of the protein is all the fiber it has. So I doubt I need psyllium husk.
Why do you focus so much on psyllium husk when ground flaxseed seems to offer additional benefits and lower contamination risk? Ground flaxseed functions similarly as a fiber supplement but also contains omega 3s (also in this list) and lignans. Ground flaxseed can also be sourced from farms in developed countries (US, CA etc.) avoiding the lead and other heavy metal / pesticide contamination risks that imported psyllium husk is known for. Is ground flaxseed not as readily available in New Zealand? Or is there something unique about psyllium husk that allows it to more reliably address dietary fiber deficiency?
I would love for Dr. Brad Stanfield to do a video on supplements for mental health and mood issues, such as: depression, low mood, mental stress, anxiety, intrusive thoughts, obsessions, empathy burn out, anhedonia, etc... For example I take L-Theanine and Taurine for their GABAergic effects.
He did a video CaAKG and concluded that there was not enough human data, but if you read through the comments there are a whole bunch of people documenting the great results they have seen after supplementing with CaAKG (myself included).
If you are retaining muscle weight or can gain muscle with weight training then maybe that implies you don’t need additional protein supplements. If losing muscle weight it would make sense to boost your protein intake but it seems to me older people lose muscle weight to a large extent from being sedentary. There are plenty examples of older people with incredible musculature from weight training. Trying to gauge your protein intake and aiming for 1.6 g/KG doesn’t strike me as being reliable outside of a controlled study. Get a wide ranging blood analysis every five years and it will show your serum protein levels. That’s my common sense attitude to protein at least 😅
Have you seen the study demonstrating that 7 grams glycine and 9 grams N-acetylene cysteine per day raises NAD levels in old people to close to youthful levels?
You will find that much of the failure of omega 3 in cognition studies is due to APOE4 gene mutations. When one has one or more of the APOE4 gene mutations they will have a dysfunction metabolizing omega 3's into the phospholipid form. This is why studies that compare fish to omega 3 for brain health show fish is better. If one has APOE4 gene mutations I suggest supplementing with phospholipids from row or krill oil vs omega 3's if not, then fish oil for the heart health benefits.
will still help, personally I'm a believer in the positive cognitive affect, I lift and exercise too, but get a crea-pure brand, not cheap made in china junk
Dr. Stanfield, after reading some of the comments below, maybe a listing of the top 100 supplements sold, with a grading of each. I very much appreciate effort and insight.
A 2018 systematic review found that "generally, there was evidence suggesting that short-term memory and intelligence/reasoning may be improved by creatine administration." However, for other cognitive domains, "the results were conflicting." Another 2023 review initially found evidence of improved memory function. However, it was later determined that faulty statistics led to the appearance of statistical significance. After correcting for "double counting," the effect was only significant in older adults.
You said that the production of melatonin is 10-80 mcg “per hour” but the report you showed says “per night”. Which is correct - 80 or 640? Big difference.
![The BIG Magnesium MISTAKE 50%+ People Are Making! [+4 BIG SECRETS]](/img/n.gif)
Would you take the 10th supplement at the end of the video as well?
💪 Roadmap - How to look young and feel strong: drstanfield.com/pages/roadmap
💊 MicroVitamin (multivitamin & mineral): drstanfield.com/products/microvitamin
💪Join Patreon for early access to my videos & Discord chat: www.patreon.com/bradstanfieldmd
NAC, I do yes, and use for protein and fiber chia, and I take a taurine powder
Yep
collagen powder is basicaly glycine so the placebo should have equate for glycine (around 5g).
vegan have higher plasma glycine (several mechanism possible).
What are your thoughts on lions mane?
Can’t afford the vitamins that he recommends as older adult on a fixed income. That’s unfortunate
1. Creatine
2. Protein powder
3. TMG
4. Multivitamin
5. Omega 3
6. Psyllium husk
7. Collagen peptides
8. Hyaluronic acid
9. Low dose melatonin
Doing god’s work. Thank you
and #10 is NAC from the age of 45 (but we're still very early in the research on this strategy, and is the least evidence based supplement that I would take)
@@DrBradStanfield I thought that you said glycine & NAC was good. What about Taurine?
@@DrBradStanfieldwhat are your thoughts on black seed oil and agmatine? They both have an endless list of benefits according to reviews, but I’ve never heard you talk about them. Also, what more studies would you like to see on NAC? I feel like safety is well established, as well as efficacy and mechanism of actions.
Top 2 are from bodybuilders. Let’s keep the trend and add sermorelin for those 30+ to restore their growth hormone levels for all kinds of positive effects
1. 0:02 Creatine
2. 1:55 Protein powder
3. 3:59 TMG
4. 5:29 Multivitamin
5. 6:41 Omega 3
6. 8:06 Psyllium husk
7. 8:32 Collagen Peptides
8. 10:04 Hyaluronic acid
9. 10:53 Low dose melatonin
10. 12:46 NAC
Thankyou!
god bless you chris
Thanks
when i cant stand the persons voice in video's i look down in the comments for people like you who list the main points and to this i say thank you
Comments have been too harsh in recent videos. This guy is breaking down thousands of papers in a digestible manner. Your concerns over Vitamin D3 intake are valid but saying he is shilling his Multivitamin doesn't invalidate the evidence he is referencing!
Agree. If you don’t want to buy vitamins here, don’t. I buy different vitamins separately but I’m very happy Dr. Stanfield developed one to use as a foundation because I’m not
confident of the content and amounts included some other manufacturers.
I agree. I think there is a conflict of interest but it’s fine. The supplement he sells seems to be higher priced but on the flip side getting everything included in his multivitamin in just three pills is super convenient. I was going to buy it but the $9 shipping was a turnoff.
Thank you for your insightful comment. It's true that presenting evidence-based information can sometimes challenge widely held beliefs. My primary goal is always to share the most current and reliable human clinical research and guidelines with everyone. I'm committed to ensuring that the content remains unbiased and isn't swayed by popular opinion. I appreciate the support and understanding from viewers like you, and I encourage everyone to engage in constructive discussions. Let's continue to learn and grow together!
@@DrBradStanfieldyou said we are not rats for protien, 2 mins later you used the rat to share the benefits of taurine?
Doctors performed frontal lobotomies as “best evidence” as late as the 1960’s, so….
I look forward to each of Brad’s videos. Very clear, perfect length for the material. I’m recommending him to others and have the white bell on. Team Brad.
Thanks for the upload! We appreciate your work.
We need more curators with high standards in this world, thank you for your work
An absolutely fantastic video! Thank you for delivering this information to us in an easy to understand and calm manner 🙏
Brilliant summarisation and delivery. Many thanks.
I appreciate your dedication to objective presentation of available facts. I wish more people would realize how much time and effort such research takes - kudos to you for your humanitarian task!
The conundrum of protein supplementation causing m-tor pathway stimulation (and thus aging) vs. maintenance of muscle has been solved by Centenarians living in blue zones. Blue zones Centenarians eat about 95% plant based diet. Plant protein has reduced levels of leucine, etc. and therefore appears not be a strong of an m-tor pathways activator. Personally I eat plant protein for most of the day and animal protein once a day to minimize m-tor activation but still reach the recommended levels as per Dr. Stanfield or Dr. Attia. Exercise is the key because it both helps to maintain muscle and selectively suppress m-tor.
So what plant protein do you eat? Tofu, Tempeh, I guess. What else?
Something to keep in mind regarding Hyloronic Acid. It raised my blood pressure. My blood pressure was always normal, when I was taking Hyloronic acid, my blood pressure increased by 20 points. It took 2 months of not taking it, now my blood pressure is the lowest it has ever been, thanks to my supplement regimine. This doesn't happen to all people, but you should make sure your blood pressure isn't too high if taking it. Thanks :(. I also took Hyloronic acid from DoNotAge, so it was high molecular weight and of great quality.
Thank you for this vinfo
Same happened to me after taking Glysine& Nac molecule from
#donotage like yours.
Every little info helps👏🤷♀️
Info...🙏👱♀️💊👱♀️
Another great video with helpful information. Thank you! I really enjoy this channel
Dr. Stanfield, thanks for your dedication to public health with your videos. I have changed my vitamin supplementation because of your scientific summary of the evidence.
Quick question: I have never heard you commenting about MCT (medium chain triglycerides). A few years ago they were all the rage on memory improvement and the like. Would you, please, add your comments about it in a future video? As if you needed more work :-). Thanks in advance
I have a big concern on melatonin regarding it’s function as a hormone. We need more studies on this, I’m so thrilled to see updates in this area!
Love your content
I don't like taking melatonin because you can get addicted to it. I once had to take melatonin for a whole week because I had to awake up at 5 am, whereas I normally wake up at 7 am. But then, when I got back to my normal 7 am schedule, I had a lot of trouble falling asleep without the melatonin. Took me a whole month to normalize it!
Russel Reiter, arguably the world's foremost expert on melatonin, doesn't have these concerns. In all long(er) term studies on melatonin, even using enormous doses in the hundreds of mgs per day, no serious side effects are reported.
@@broccoli-dev I guess it all depends on how you define "serious"...
I get agitation from melatonin. I gave it a good hard go and it's always the melatonin doing it. I sleep better without it.
I use a long term prescription drug now, off-label. It's way better than melatonin, lol.
@@DoubtingThomas333May I ask which medication you are referring to?
Thanks for the great overview.
Thank you for your excellent work! You ARE appreciated!
Excellent research and information, as always! Thank you!
Thanks for these videos and their detail. Please keep it up🙏🏼🌱
I can’t stop watching your vids…so much quality, super valuable info! I love this channel… A giant thank you from Italy ✌️
Awesome! Thank you!
Great research!! We need more critical thinking people like you filtering all the mess circulating in open media and internet with no regulation at all
According to David Minkoff MD - bioavailability of exogenous protein is about 40% per gram
However Perfect AMINO has a laboratory assay bioavailability of 99%
Therefore 10 per gram tablets of perfect amino
equals = 100 grams of protein consumed
Also
Leucine in blood serum new clinical data shows
exogenous leucine amplifies biology of molecules of NMN Resveratrol and Berberine in a “clinically significant “ result ❤
Straight to the point, that's why we love you ❤.
Really nice video! Could you please make one focused on supplements for men? Perhaps including your opinions about things like tongkat ali, shilajit, ashgwaganda etc.
love your vids ! can't wait to try your vitamins
I'm getting lost what's right when it comes to protein intake.
“Psyllium husk” has long been known in Japan as “OOBAKO”.
I was able to learn about the effects of "OOBAKO" once again.
Thank you.
Cheers Brad. Great List Ty.
Well done Brad, thanks.
NAC is a must if you drink alcohol. Greatly reduces the severity of a hangover.
I was not a big fan of your NMN research before, but you are starting to win me over now. Can you do a video on NAD+ injections? I see them advertised a lot here in Bangkok. And could you discuss Liposomal NMN, NR, etc? Some claim that the uptake is higher when it is in a liposomal or time release form. Thanks.
Thank you Dr brad long time fam
Thanks for your support
I just saw my doctor. She said that Omega 3 supplements are not necessary for a healthy body. They may thin the blood, and in cases like surgery or an accident where one bleeds, it can be an issue.
Thoughts?
In Europe, fish oil pills must now list that atrial fibrillation is a common side effect of taking fish oil supplements, this is according to the Pharmacovigilance Risk Assessment Committee of the European Medicines Agency (Medscape, October 13, 2023). So, it looks like it's better to eat sardines, anchovies, wild caught salmon along with a plant based diet to get your Omega 3's.
I lowered my cholesterol by 25% and I largely attributed to psyllium husk daily. Also added vitamin B3 as well as more choline. I was already living a pretty good lifestyle and exercising every day. It's just genetic for me to have higher cholesterol.
See my comment about TMG Cholin and TMAO!
@@infinitekindness3321 It doesn't exist...you don't need that $h!t anyway. Supplements are a scam unless you can't eat a proper human diet (mainly animal parts and secretions)
Cholesterol is not associated with heart disease, so you are wasting your money.
@@LTPottenger Amen...this channel is a joke and stanfield should be stripped of his medical license.
Epic, well done on lowering it
Thanks for a great breakdown as always Dr Brad!
I don't want to be negative, but from what I know about biochemistry, creatine does not have a transporter from the stomach to the blood and that is why all creatine taken is transformed and eliminated by the kidney. If you can clear up my doubts, it would be of great help. Hace a nice day
Doc, can you please consider making a video on Ergothioneine?
As a doctor you should also inform that TMG for example increases total cholestrol. Both LDL and the good one.
Hi Dr. Stanfield, I've been following your video for years, and really appreciate them, and i take many of the same supplements that you do. Re: Hyaluronic Acid, I take that as well, but I do get concerned sometimes about all the potential cancer risk stories that you point out. For example, most of the literature I've found seems to indicate that High Molecular Weight HA trends toward anti-cancer effects, and Low Molecular Weight HA trends toward promoting cancer. But if even if High Molecular Weight HA is broken down in the digestive tract into Low Molecular Weight HA, then are we putting ourselves at some risk for potential cancers? The mice study you mention is encouraging, but I was just wondering if you've seen any other good studies proving that oral supplementation of HA is safe? Thanks again for all the info!
I have heard its not a good idea to take direct-route Melatonin. It is suggested it is better to take the amino precursors, namely L-Tryptophan, or 5-htp. If 5-htp is chosen, it should be understood that this is not a long term protocol, 5-htp is a strong drug and has a pronounced effect on Serotonin levels, if Serotonin levels remain high for too long, the receptors will down-regulate (die off) and this has negative effects for mood and well-being. If 5-htp is used, it must also be in tandem with amino precursor L-Tyrosine, the reason being that if you increase Serotonin, you also simultaneously drive down dopamine. SSRI's dont work this way, they dont increase Serotonin, they make what Serotonin you naturally have last longer in the blood.
L-Tryptophan can be used long term at around 1-2g per day, taken in the evening on an empty stomach. The ratio for L-Tyrosine and 5-htp supplementation is 10:1, that is 1 gram of L-tyrosine to every 100mg 5-htp. Supplementation of these two powerful neurotransmitter should only be for a period of around 3 months. After a break of 3 months, another course can be taken if needed.
Can you please make a video on best anti aging supplements ? Will Ca AKG works for anti aging ? And can u please make a video on Bryan Johnson supplements ?
I had premature atrial contractions (extra heart beats) for about 2 years and getting worse. Happening multiple times every day and every time when lying down. I stopped creatine and it resolved 99%.
what dose did you take?
@@rodenwald 1 scoop (5g) about 2 to 3x per week, so up to 15g per week. Brand was ALLMAX CreaSyn, then I switched to SeekingHealth Optimal Electrolyte maybe 4 scoops per week.
03:08 Better to not mix bananas with berries since it "blocks" the bioavailability of all the good flavan-3-ols.
Source study: Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: a controlled, single blinded, cross-over study
What about avocados?
@@savvee2497 lower is better:
Products PPO activity (KU/100 g of edible portion) (−)-Epicatechin (mg per 100 g of edible portion)
Banana 3258 ± 71 0.2 (0-0.07)
Beet greens 1594 ± 24 n/a
Apple (red delicious) 570 ± 27 9.83 (0.8-15.92)
Pear 147 ± 4 3.76 (0.1-17.74)
Beets 94 ± 5 0 (0-0)
Peach 41 ± 2 2.34 (0-6.92)
Avocado 24 ± 5 0.37 (0-1.11)
Strawberry 18 ± 1 1.56 (1.11-2.89)
Wheatgrass 15 ± 1 n/a
Blueberry, highbush 12 ± 1 0.62 (0-3.29)
Cucumber 10 ± 1 0 (0-0)
Parsley 6 ± 1 n/a
Mango 6 ± 1 0 (0-0)
Cocoa powder, unsweetened b.l.d. 196 (45-158)
Orange b.l.d. 0 (0-0)
Pineapple b.l.d. 0 (0-0)
Kale b.l.d. n/a
Spirulina (powder) b.l.d.
Another great video, thoughts on creatine and cancer studies.
Could you make a video on the best way/times to take these supplements? Could I just mix everything at once and just drink it?
9:35
youre flat out wrong there. soy in excess most definitely reduces T levels. lesser in men on TrT and with normal levels, but those with decreased and low T, it can effect it quite a lot. a drop of 20 points can mean 10%. while a drop of 20 points for me is barely 2%.
King!!
Good information 👍
Absolutely brilliant breakdown. No gobbledegook.
Thank you, I enjoy your videos! I'm still unsure about protein intake. My kidney doctor told me to eat a low protein diet to protect my kidney. I have only one kidney (it's healthy). I noticed that you dismissed the mouse studies on protein but not on magnesium taurate so I'm confused but I enjoyed the video.
Take care of your kidney and don’t experiment with more protein! Stick to lean chicken breast and drink green or nettle tea to help clean up the kidney 👍🏻
You should eat plant-based protein. It's healthier than the animal based one.
Undoubtedly loss of muscular strength, joint stability and coordination lead to fatal stumblings. But what if protein is detrimental in other pathways? Do persons who exercise regularly like ricksha drivers also lose muscles in the average proportion?
Dr Brad, really appreciate your scientific approach. There is so much noise and hype - its great to have someone bringing a real objective rigour to this whole area.
I am 60 and have heard a lot about Gyl Nac - you mentioned it in this video. Do you know a reputable supplier?
Pls make a topic Supplements that benefits MENTAL HEALTH
Could you add chapters throughout your videos to make referencing individual supplements easier?
The only supplement on your list of ten that I don’t take is low dose melatonin. I any dose size, it causes my to have night terrors, so that is off the table! After five years of different collagen peptides, I temporarily stopped them due to no effect on my skin, hair or joints. I have recently restarted a collagen peptide made from eggshell membrane. I’ll stop that one if I don’t see any results after one year, since this one is more expensive than the other three.
Great video running down the most promising supplements based on data. I was surprised not to see Taurine make the list considering the recent data on its longevity benefits.
Also, I'm interested in your thoughts on ergothioneine's benefits.
Perhaps limited human studies on taurine explain its absence from the list? Longevity studies were done on mice.
It is in the magnesium taurate@@IanRushtonMusic
He has stated elsewhere he takes Magnesium Taurate hoping to leverage the benefits of Taurine to the increase bioavailability it provides to the Mg
I have read that betaine (TMG) has many health benefits, but I have also learned that it can be dangerous if you take too much or too often. Betaine can promote the formation of TMAO in the body, if you have certain gut bacteria that make TMA from choline or carnitine. TMAO is a molecule that hardens the arteries and increases the risk of heart attack and stroke . Therefore, you should use betaine only in moderation and under medical supervision, especially if you eat a lot of meat or fish. I would also recommend doing a urine test to see how high the TMAO level is, before you supplement with betaine. That is my opinion, but everyone should decide for themselves what is best for them. What do you think about it?
Psylium Husk causes me constipation, Collagen and hylauranic acid makes me dizzy/vertigo. Soy affects my Thyroid, and Creatine makes me feel like I'm gonna lose my mind. I can take Carnitine, with no problems. I have to be careful of supplements. It's probably due to my mental condition(Anxiety/Panic Attacks). I had a trauma to my brain about23 years ago, so thats probably the problem.
I love Dr. Stanfield’s videos. My blood pressure had been high for many years and I took medicine until the carnivore diet dramatically lowered it. Now I have high LDL cholesterol. I hope Dr. S will do a video on this. Thank you!
Olive oil ?
@@davidsmith5899 that’s contraindicated on the carnivore diet. Maybe psyllium is good.
Why were you on a carnivore diet in the first place anyways?
2 months ago i started taking 5mg of creatine a day. Within a month I had gained 6lbs (which is fine its water in the muscles) but every time i would comb my hair, my hair was falling out. I quit taking it a couple weeks ago and im not losing my hair anymore. Makes me wonder how much credibility these studies deserve
Not to be rude, but you should have done research prior to taking creatine. Its been a known hair-loss culprit in the body building community for decades now. 😬
You might also look into the research on hyaluronic acid and the other "joint supplements" role in maintaining the endothelial glycocalyx in the interest of reducing atherogenesis.
What about turmeric?
Turmeric is so good and cheap you can just put it in all your food and don't need a supplement. Remember to add black pepper for maximum absorption. Curry, anyone? 🤤
What about glycine ? What’s the difference in TMG and just regular glycine ? I take normal glycine along with NAC. should I replace glycine with TMG or are they totally different ?
Your MicroVitamin I feel needs more magnesium and in it more different salts of magnesium for broader spectrum coverage. It would also be nice if it contained Omega-3 and lutein
Hi - great your vitamin supplement reformulated with closer to RDA amounts now. Have too the natural forms of folate and b12. But then have synthetic form of b6 - why used this form. I have the mthfr mutation and need natural version. Would consider maybe change in future?
Synthetic Vitamin B6 - Pyridoxine hydrochloride comes from petroleum ester, hydrochloric acid, and formaldehyde. It isn’t readily absorbed or converted and has been shown to actually inhibit the action of natural B6 in the body. It also has side effects not normally found with natural food sources of this vitamin.
I can't wait for you to do a deep dive into TAURINE supplementation. There are not many studies out yet but those that emerged recently are very, very promising.
So whats the verdict for Glynac and taurine? Lots of buzz out there about these. Also HMB shows benefit in maintaining muscle mass even in the inactive (i have me/cfs). Also some buzz about HMB in dementia and cognitive.
You had mentioned high dose IV vitamin C had caused deaths in hospitals. It is malpractice and liable not to first check kidney function and co morbidity caveats.
We use this in our clinics for some cancer patients with positive outcomes.
Usually followed with ALA, Glutathione, buffers, and or subcutaneous mistletoe.
Dr. Brad I preordered your supplement back in September, any update on when is it shipping?
Thanks for your support of MicroVitamin during these early days. Your order would have shipped last week. Please email me if you didn't receive a shipment tracking link (check your spam folder, sometimes they end up there)
@@DrBradStanfield you were right it was in the spam folder, and it's been shipped. Can't wait. Thanks for making this, you're one of the top medical science youtubers that I trust!
Nice work bro. Although multivitamins can do harm if they are not from pure natural sources, so we should look for natural complex vitamin supplements
Could you please cover msm, glutamine and glycine?
So you take protein powder ignoring mice studies but take magnesium taurate because of mice studies 🤔
There’s something inconsistent, first you say we are human not mice when the research don’t support what you suggest (protein powder), then you refer to mice study that support what you say (multivitamin).
So what’s the standard? Should we believe or not on mice study?
I tried some of the list, Omega3 cause hair loss as I heared a couple of years ago and I was lucky that I have stopped before.
I watch all your videos, thank you Doc.
Thanks for your support
It would be very interesting to see an episode on the role of BCAA in longevity, there seems to be a lot of controversy around the topic :)
I used BCAAs when lifting and I swear if helps me recover. Then again, if I actually stuck to protein requirements, maybe I wouldnt need them.
Dr. Brad, would a person with osteoporosis need more minerals than micro minerals?
Love your informative videos 🙏 thank you
Prior video(s) you recommended 1.4-1.6 g of protein per kg. And you mentioned there are no benefits observed above this range.
Dr. Brad mentions the following supplements, and the dosage he takes:
1. Creatine: 5g per day, to improve cognitive performance and muscle mass
2. Protein powder: to reach the recommended daily intake of protein, which is 1.6g per kilogram of body weight per day for young adults and 2g per kilogram of body weight per day for older adults/ (My opinion on this - RDA of protein is 0.8 g/kg body weight)
3. TMG: 500 mg to 1g per day, to help accelerate the recycling of adenosine triphosphate and enhance protein muscle synthesis, and to lower homocysteine levels in the blood, which may help prevent Alzheimer's disease
4. Multivitamin and mineral supplements: to reach the recommended daily intake of micronutrients, especially vitamin B3, D3, K2, zinc, and magnesium
5. Omega-3: 1 to 2 capsules per day, to reduce the risk of heart attacks
6. Psyllium husk: to increase fiber intake, which is associated with reductions in cholesterol
7. Collagen peptides: 10 to 15g per day, to reduce wrinkles and improve skin hydration and elasticity
8. Hyaluronic acid: 200 mg per day, to reduce wrinkles
9. Low-dose melatonin: 300mcg per day, 1 to 2 hours before trying to fall asleep, to improve sleep quality
Bonus supplement: 10. N-acetyl cysteine (NAC): 1g per day, starting at age 45, to restore glutathione levels and improve mitochondrial functions
It unfortunately also sets off neuralgia in my trigeminal nerve, as do other substances containing arginine. Possibly due to stimulation of varicella sine zoster. Happens every time I've tried taking it for more than about a week, even though I take daily lysine to block the virus using the arginine.
Yes but also you must make sure the Hylauronic Acid you take comes from Rooster combs, or it doesn’t work. Also I stopped NAC because it lowered my blood pressure too much while I already have low BP..
When I have allergies with congestion, mucus, runny nose, I take one NAC and one Quercetin pill each and in 45 minutes it is gone, and stays gone for a good 8+ hours.
I also take collagen for my joint pain and that helps quite a bit
Creatine DOES negatively impact mood in some people. Irritability and aggression. Similar to roid rage, but at a lower level.
Dose dependant
Take most of these, have tried all. Will add back in hyaluronic acid and TMG. Thanks!
Curious Why citrulline did not make the cut? Pretty substantial evidence of benefit IMHO, and personally, causes massive subjective increase in exercise motivation for me (and endurance as far as output)
Protein powder I take is from powdered nuts/seeds of many kinds, since whey protein is 5 times more expensive. The side effect of the protein is all the fiber it has. So I doubt I need psyllium husk.
Why do you focus so much on psyllium husk when ground flaxseed seems to offer additional benefits and lower contamination risk? Ground flaxseed functions similarly as a fiber supplement but also contains omega 3s (also in this list) and lignans. Ground flaxseed can also be sourced from farms in developed countries (US, CA etc.) avoiding the lead and other heavy metal / pesticide contamination risks that imported psyllium husk is known for.
Is ground flaxseed not as readily available in New Zealand? Or is there something unique about psyllium husk that allows it to more reliably address dietary fiber deficiency?
I’ve never seen any videos on your channel comparing Broccoli sprouts to GlyNac for Glutathione production. It would be an interesting comparison. 🤔
I would love for Dr. Brad Stanfield to do a video on supplements for mental health and mood issues, such as: depression, low mood, mental stress, anxiety, intrusive thoughts, obsessions, empathy burn out, anhedonia, etc...
For example I take L-Theanine and Taurine for their GABAergic effects.
Some people say collagen peptides may cause cancer. Is there any human data showing that the long term consumption of collagen peptides is safe?
What about CAKG for longevity?
He did a video CaAKG and concluded that there was not enough human data, but if you read through the comments there are a whole bunch of people documenting the great results they have seen after supplementing with CaAKG (myself included).
@@robbbbbie12 awesome thank you. I’m currently taking it.
If you are retaining muscle weight or can gain muscle with weight training then maybe that implies you don’t need additional protein supplements. If losing muscle weight it would make sense to boost your protein intake but it seems to me older people lose muscle weight to a large extent from being sedentary. There are plenty examples of older people with incredible musculature from weight training. Trying to gauge your protein intake and aiming for 1.6 g/KG doesn’t strike me as being reliable outside of a controlled study. Get a wide ranging blood analysis every five years and it will show your serum protein levels. That’s my common sense attitude to protein at least 😅
Thank you
Have you seen the study demonstrating that 7 grams glycine and 9 grams N-acetylene cysteine per day raises NAD levels in old people to close to youthful levels?
Interesting. How can I get information about that?
*No More than 1,000 IU of "D-3" / day from a SuPPLiment!!!!*
*No One Ever Mentions COD Liver OiL!!!!*
*I use Keto Stiks!!!!*
You will find that much of the failure of omega 3 in cognition studies is due to APOE4 gene mutations. When one has one or more of the APOE4 gene mutations they will have a dysfunction metabolizing omega 3's into the phospholipid form. This is why studies that compare fish to omega 3 for brain health show fish is better. If one has APOE4 gene mutations I suggest supplementing with phospholipids from row or krill oil vs omega 3's if not, then fish oil for the heart health benefits.
For people with no excersize , is creatine still beneficial? Or dangerous?
Any sort of exercise would be far more beneficial! Creatine would still help
will still help, personally I'm a believer in the positive cognitive affect, I lift and exercise too, but get a crea-pure brand, not cheap made in china junk
Dr. Stanfield, after reading some of the comments below, maybe a listing of the top 100 supplements sold, with a grading of each. I very much appreciate effort and insight.
A 2018 systematic review found that "generally, there was evidence suggesting that short-term memory and intelligence/reasoning may be improved by creatine administration." However, for other cognitive domains, "the results were conflicting." Another 2023 review initially found evidence of improved memory function. However, it was later determined that faulty statistics led to the appearance of statistical significance. After correcting for "double counting," the effect was only significant in older adults.
You said that the production of melatonin is 10-80 mcg “per hour” but the report you showed says “per night”. Which is correct - 80 or 640? Big difference.
Was really hoping for this to be addressed as I try to figure out proper supplementation.