The Only Supplements that actually Work
Navigating the supplement market can be overwhelming, but a few products have solid scientific backing for their health benefits. Here, Brad outlines the supplements he takes, why he takes them, and the research supporting them. As always, consult your healthcare provider before adding any new supplements to your routine.
1. Creatine Monohydrate
Dose: 5 grams daily
Creatine is one of the most studied supplements, known for improving high-intensity exercise capacity and lean body mass. It supports muscle recovery and has no significant safety concerns, debunking myths about hair loss, kidney damage, and dehydration.
Beyond muscle health, creatine benefits brain performance. Studies show it restores brain creatine levels, particularly under stress or aging, and improves memory, especially in older adults.
2. Protein Powder
Goal: Support muscle maintenance and growth
Protein is essential for muscle strength, which correlates with reduced mortality. Clinical guidelines recommend higher protein intake for muscle-building, ideally 1.6 grams per kilogram of body weight daily.
Protein powders help meet these targets. Whey protein is rich in leucine, vital for muscle protein synthesis. For plant-based diets, pea and soy proteins are excellent alternatives.
3. Trimethylglycine (TMG)
Dose: 500 mg daily
TMG supports ATP recycling and muscle protein building, especially when combined with exercise. It also shows promise for brain health by lowering homocysteine, a risk factor for Alzheimer’s disease.
4. Multivitamin and Mineral
Why: General cognitive health
The COSMOS-Mind study showed multivitamins improve cognition in older adults. My multivitamin includes vitamin B3, D3, K2, zinc, and magnesium in optimal forms, avoiding megadoses and unnecessary additives like vitamin A or E.
5. Omega-3 Fatty Acids
Dose: 1 gram daily (EPA + DHA mix)
Omega-3 fatty acids reduce the risk of heart attacks and improve brain health, particularly in people with low homocysteine levels. Combining Omega-3 with TMG and multivitamins may enhance brain performance, though more research is needed.
6. Psyllium Husk
Dose: 3-5 grams daily
Psyllium husk supports gut bacteria, improving blood sugar, cholesterol, and blood pressure. It’s also a natural way to promote satiety, helping manage weight.
7. Collagen Peptides
Dose: 10-15 grams daily
Collagen peptides are clinically proven to improve skin elasticity and reduce wrinkles. Unlike general protein, collagen has unique benefits for skin and wound healing.
8. Hyaluronic Acid
Dose: 200 mg daily
Hyaluronic acid significantly improves skin hydration and reduces wrinkles, with studies showing up to an 18.8% improvement in skin appearance.
9. Melatonin
Dose: 300 mcg, 2 hours before sleep
Melatonin improves sleep onset and quality when taken in small doses. High-dose melatonin supplements lack long-term safety data, so I stick to physiological levels.
10. Glutathione Support (Glycine + NAC)
Dose: 1 gram daily (from age 45)
Glutathione levels decline with age, affecting mitochondrial health. Early research suggests supplementing with glycine and NAC may support glutathione production and improve cell function in older adults.
Conclusion
These supplements reflect a blend of robust evidence and promising research. While they work for me, remember that supplementation should be tailored to individual health needs. Always consult with a healthcare provider to ensure safety and efficacy.
This routine is not a prescription but a guide to inform your decisions about supplementation and health optimization.
Update from Brad Stanfield, on 2024-11-18Source