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

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

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

We need more curators with high standards in this world, thank you for your work

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!

Man, I love this channel so freaking much. I remember coming across it back when you had 7K followers way back in the day. Amazing to see the channels progress and rightfully so with how unbiased you always make an effort to be, as well as keeping in mind the common questions people have and answering them preemptively. So grateful for all your hard work, you’re truly changing lives for the better.

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!

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

Thanks for the upload! We appreciate your work.

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.

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.

An absolutely fantastic video! Thank you for delivering this information to us in an easy to understand and calm manner 🙏

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.

Another great video with helpful information. Thank you! I really enjoy this channel

Excellent research and information, as always! Thank you!

Brilliant summarisation and delivery. Many thanks.

Everybody knows Bryan Johnson. He is a vegan. He does naturally eat some proteins as part of his plant based diet. But does he eat a lot of proteins as hier suggested? No, not at all! And does he have a super strong muscles and a low body fat? Yes! You can check out his latest strength test results and his body fat percentage if you are interested. It's a myth that people in the western world are deficient of proteins. The real issue is that the average caloric intake in the USA is 3540 kcal/day. A significant part of this surplus of calories are proteins. And the average daily physical activity is less than 20 min. So it's very simple: less calories (if you are overweight), more physical activity! Eat whole food and no need to worry about proteins.

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 ?

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 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

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'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.

As a doctor you should also inform that TMG for example increases total cholestrol. Both LDL and the good one.

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.

But Dr Stanfield, you said in another video "Melatonin supplements should be avoided due to lack of evidence and potential LONG-TERM HEALTH CONSEQUENCES."

NAC is a must if you drink alcohol. Greatly reduces the severity of a hangover.

Thanks for these videos and their detail. Please keep it up🙏🏼🌱

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?

What about turmeric?

So you take protein powder ignoring mice studies but take magnesium taurate because of mice studies 🤔

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 ❤

Doc, can you please consider making a video on Ergothioneine?

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

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 for your excellent work! You ARE appreciated!

I can’t stop watching your vids…so much quality, super valuable info! I love this channel… A giant thank you from Italy ✌️

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.

Thanks for the great overview.

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?

This is wrong!!!! Creatine DOES affect the kidneys. My son's nephrologist, as well as I, would call you out on this. A few years ago I gave my son one of my kidneys. Blood work showed that it was starting to show bad numbers, and upon inquiry the doctor told us that creatine in a muscle building supplement my son was taking was the culprit. My son stopped taking it and his kidney numbers improved immediately.

You can't make a video every week of "The only supplements that ACTUALLY work."

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?

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 ?

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 :)

Could you please cover msm, glutamine and glycine?

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.

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.

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?

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

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.

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.

Creatine DOES negatively impact mood in some people. Irritability and aggression. Similar to roid rage, but at a lower level.

Pls make a topic Supplements that benefits MENTAL HEALTH

The recommended protein intake is massive and so difficult to achieve, especially for the elderly. That's why I buy protein powder for my mum.

Straight to the point, that's why we love you ❤.

I'd argue that we ARE mice, living in a controlled lab.

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

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.

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%.

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

Could you add chapters throughout your videos to make referencing individual supplements easier?

"It's important to remember we are not mice" dude quoted Sun Tzu right there

NAC seems to boost how deep and well i sleep when i take it with my night-time magnesium. Ive nitced a significant difference when pairing them together and when only taking magnesium

Too many KZfaq ads.I always delete videos with ads as I don't consider them educational.

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.

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

I’ve never seen any videos on your channel comparing Broccoli sprouts to GlyNac for Glutathione production. It would be an interesting comparison. 🤔

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%.

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.

Thanks for a great breakdown as always Dr Brad!

I tend to take food gurus with a pinch of salt (not literally). The great thing about Brad is that he reads the research and references it, and his reasoning is generally sound. There are, however, some caveats, for example human health is complex, but our research methodologies are derived from an understanding of nature as a linear system (modelled on physics), which is to say 'linear' in terms of cause and effect, with functional mathematical modelling and a macro-granular approach guiding statistics. We should also bear in mind that what is correct today according to the science may be incorrect tomorrow according to science, as research advances. There are also inherent difficulties with research models based on animal studies (not close enough to human) and epidemiological studies based on on self-reporting and poor controls (notoriously unreliable). There are also questions over the selectivity of journal publishing, where several biases have been identified. Further problems are associated with large institutions such as national health bodies for example: they tend to be conservative in their recommendations because they are concerned with risk reduction (and perhaps reputations), and an associated problem is the time lag, when it comes to changing recommendations when it is related to the same conservatism. We could also add sources of funding... It's not a rosy picture, but Brad nimbly vaults aver may of the traps and genuinely explains what rational choices we have. As a matter of interest, one question I would like Brad to comment on is the rediscovered Minnesota study on fat consumption, which reported high death rates in the over-65s who 'over-reduced' their cholesterol intake. Given that Brad recommends talking cholesterol-lowering drugs (in line with NICE recommendations), does that still apply to the over-65s? Apologies, if he has already answered this elsewhere, and I understand that as a practicing doctor, he may not be able to deviate substantially from UK institutional standards without sanction. This is caveat that applies one way or another to any communicator.

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.

love your vids ! can't wait to try your vitamins

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.

What i personally miss in this list is: curcumine, probiotics, potasium, NAC, and astaxanthin

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.

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.

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.

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?

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)

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.

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?

Creatine also helps to relieve depression symptoms.

Hi Dr Stanfield speaking of soy I wonder what’s ur opinion on the argument that soy intake should be limited to avoid rising igf1 and therefore speeding up aging? Thanks

Dr. Brad, would a person with osteoporosis need more minerals than micro minerals?

I love your content and watch your videos, but do you not think it's hypocritical to refute longevity experts theory on low protein diet because "we're not mice", and then use mice trials throughout the rest of the video to support your points?

I like your style and trustworthy advice as it is data-driven. There is a ton of misinformation, disinformation, and mal-information out in KZfaq Land. I have examined some of these soi-disant miracle diets and have taken what works and left the rest behind (trial and error). As a runner, my most important lesson learned is reducing carbs as much as possible (contrary to a lot of 'advice'). I've found them to be inflammatory, or at least at the levels prior to my reduction. After a long run, I'm no longer sore for three days. I started carnivore (which worked great for a short time), moved more towards keto, and am now leaning toward a Mediterranean diet. I just need to find a sustainable balance but am also concerned about my saturated fat intake. I am trying to get my protein levels up but it's hard to do. I have just recently gone through creatine loading. Based on your advice I am very wary about taking too much r-ALA, but it seems to help my recovery post-racing. How does one know if your oxidant/anti-oxidant levels are in check? Is carb loading for running a race just hype? I seem to run fine while in ketosis. Thank you.

Doc said we are human and can not consider the effect on mice as a mirror and then he states 10:25 that mice study states the benefits of hyaluronic acid

Dr. Brad I preordered your supplement back in September, any update on when is it shipping?

Ok I agree you’re trying to help but when I see someone use a mouse study against fasting and then use a mouse study for taurine , you can just pick and choose

Dr. Stanfield - do you have any thoughts on urolithin a?

A bit of inconsistency here. Saying that studies show that taurine has benefit, but earlier in the video saying that humans are at mice and we should not draw conclusions from that study.

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.

Creatine actually gave me vertigo, never had any problems with it until a month of using creatine, i stopped creatine and in 2 days ive never had it again. And yes, i drank enough water

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.

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

Great list, I take alot of these supplements and they've changed my health for the better, NAC was a game changer for me in terms of breathing during exercise, creatine has been great for overall constant energy levels during the day with no stimulant like crash, TMG has been good for muscle energy and pump.

I take glycine daily, does that offer the same benefits as TMG?

Dr Stanfield, I've been hearing a lot about ergothioneine lately. Do you think it's still too early to recommend and if getting it through supplements makes sense? In general, it's also confusing whether it's better to supplement with food extracts or isolated nutrients (e.g., mushroom extract vs. ergothioneine supplement).

Thank you for your work! Its appreciated (from one doctor to another 😊)