A whopping 28 studies are referenced in this video, and all are linked in the video's description 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin 📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap

1. Creatine 2. Protein 3. TMG (Betaine) 4. Multi vitamin and mineral 5. Omega3 fatty acids (EPA, DHA) 6. Psyllium husk (fiber) 7. Collagen peptides 8. Hyaluronic acid 9. Melatonin 10. Glycine+NAC (for 45yo+)

In over a decade of trying different suppliments and accumulating an entire shelf full of bottles, there's only a few that gave me noticeable results. And yes, I'm aware that when it comes to nutrition, it can take time to realize change. So there are things like magnesium that are quiet helpers in the background. I'm focusing here on noticeable improvements. Vitamin D got me out of bed, parted the clouds, and reset my circadian rhythm. It may have slightly impacted other hormones like testosterone, but nonetheless, it was a significant catalyst. Methylated B vitamins w/choline & TMG reversed a deficiency that I didn't know I had due to a keto diet by growing back my fingerprints and bringing my skin back into good vibrant health. Thirdly, it is supplimenting with garlic. Yes, garlic supplimentation has stopped all allergies, colds & flu's whatever for going on a year now. I was a sick 4 times a year person, but not anymore. While everyone around me gets sick over and over, I keep on going. Garlic also has the added benefit of lowering blood pressure. Yes, I know that all the focus has been on glycine w/ NAC, and I took them for the entire year prior to this recent year with garlic. The glynac didn't hold any water to the benefits I get from garlic. I still got sick, and it didn't seem to shorten the duration. I'm 49 btw, so glynac should have made a difference. I still use glycine as a sweetner and take magnesium glycinate periodically, but NAC was not the powerhouse that simple humble garlic turned out to be. I do take Taurine and other things, fish oil, creatine, etc. but with these, it's more like going on faith than having noticeable results. I hope this helps.

You forgot Taurine

Reasonable overdose of B3 (Niacin/Niacinamide,

But for women-a study showed that soy protein helps Japanese women in menopause retain muscle and have very few hot flashes (muscle is metabolism)

Both Creatine and TMG are involved in methylation. Methylation is the correlation. GAA needs to be methylated and TMG remethylates homocysteine back into methionine. Under methylation and over methylation affect whether these supplements will help or harm. Research methylation.

If you are taking Collagen, do you need to take separate glycine supplements as well?

Alot of people are posting comments without listening to the video.

Someone should do a study on all popular supplements, where scientific findings and subjective experiences (anecdotal evidence) are summarized and compared. My impression is that there is sometimes a strong contradiction, i.e. that a certain supplement seems to help many people, while pure science tends to speak against it. I don't think we should simply disregard people's experiences and take scientific findings as absolute.

I give my 87 year old mom creatine.

TMG also lowers blood pressure, another benefit.

Have you looked at DEHA? Thank you for all your insights.

1. creatine 2. protein 3. tmg 4. multivitamin 5. omega 3 6. psyllium husk 7. collagen 8. hyaluronic acid 9. melatonin 10. glynac

All I needed in past 5 years on carnivore is meat, eggs, fermented diary, fish.

The Ca-AKG has some benefits. I found that it darkened my hair and took the colour back about 10 years. There is also some evidence that it helps to reduce fragility as we age. It may not work on mice but it might have benefits for humans.

In my experience when I take creatine I get random bald spots. When I stop taking it , the bald spots go away. This is just my experience, I still take creatine every day , for me the the benefits out way the negatives.

I found 2 studies that measured glutathione levels in older adults, one was a group of masters athletes and another was a group that were put on a rigorous exercise program of cardio and resistance training. In both groups glutathione levels were much higher than in sedentary older individuals, nearly at levels of young adults. It’s only 2 studies but my hypothesis is that lower levels of glutathione with aging are an indication of being sedentary and not primarily of aging. In the Glynac studies the subjects were all sedentary and overweight.

Magnesium??

I know that you need an equal dose of glycine with the NAC in order to help insure your body will synthesize glutathione from the GlyNAC combo (assuming your body won't make enough glycine on its own which is estimated to be a 3 gram limit). So I try to get a GlyNAC supplement or get NAC & glycine separately & do the equal dosing myself. I suppose it would be too much to hope for that the glycine in TMG (TriMethylGlycine) could be used by the body with the NAC to make glutathione. It sounds like you would need TMG & glycine separately to serve the different purposes rather than just take TMG & cross your fingers hoping it will also help make glutathione from the NAC

I really like the reasonable thinking here. I actually started one list of supplements for healthspan and one for lifespan, each with tier 1 to 5, 1 being the best with very good safety and efficacy profile. So far there is not a single supplement in the tier 1 for longevity.

Great review, Brad. When I first started taking creatine on an irregular basis more than a decade ago, I had no idea of its multiple benefits. Now it's a regular part of my stack. The thing I'm having trouble getting my head around is the 1.6+ g/kg of protein. At 90 kg, 1.6 means 144 g/day. Given that I don't eat meat, even with two protein smoothies a day, I'm luck to ingest 120 g/day. And yet, I'm pretty muscular, given my 4x/wk resistance training schedule. Re leucine, yes it's the most impt amino acid for muscle protein synthesis, but it also boosts mTOR. I don't want mTOR elevated all the time, so I only ingest whey after workouts, and the rest of the time my protein comes from legumes, yogurt and plant-based protein powders. Keep up the good work, Brad -- you've been very helpful to my quest to "live long and strong". 🙂

Do collagen peptides count towards your daily protein intake?

We should. Get a balanced dose of nutrients ..too much of anything touted as best or good is harmful ....there are other factors to consider like ones blood profile, genetic. Background , etc ...we still need to know further how on a cellular level how the dynamics of these substances works ...

How do you feel about collagen peptides vs gelatin?

For the muscle benefits it should be way more than 500mg, also another new effect of TMG is that helps with fat loss in high doses and prevent fat stores when eating in a surplus, but for overall health 500mg of TMG may be enough, thanks for the video.

I find L-theanine works better than melatonin.

Hi Brad, thanks for your very informative videos.

Dr. Brad - thoughts on making your vitamins into just a bulk powder with a little scooper in it that we can eventually purchase instead of the pills? More cost effective for customers and your cost to produce and....some of us also hate pills and prefer the powder route. thanks!

Dr.Standfield what about Creatine increase Dht?

I looked at your multi Vitamins. You make it look like we're saving something but we're NOT! If you subtract the costs of A & E (NOT INCLUDED in your multi Vitamin), ADD you outrageous cost of $14 shipping for a single bottle, which is for 30 days (if you only take one pack a day), works out to be close to $100 CA per bottle! Health is very important to me, but for us regular folks... that's crazy.

Would you be able to recommend a brown rice protein powder or pea protein powder. I’m worried about heavy metals in protein powders. Is that something to worry about? Thank you for all your work on these videos!

N=1, "Safety of high dose melatonin". I have been taking high-dose melatonin for over 40 years with nothing but good results in my opinion.

I'm surprised that taurine is not on this list.

Thank you Dr. Stanfield for your lists! Can you do a video on Tart cherry juice? It seems it can help in more ways than lowering uric acid

Does psyllium husk provide any further benefit when the diet is already very high in fiber, including fiber from fruits, vegetables and grains like oats bran?

It will be awesome to part the video in subthemes, thanks.

Could someone comment on the apparent increased risk of cancer from using NAC ? ...NAC increases glutathione, and some cancers have been reported to grow faster with increased Glutathione... if I have understood all this right... I am 65 y.o. and had started to take Glycine + NAC, but have stopped due to the 'incresed cancer risk'...

Dr. Killa would like to add Taurine and Ubiquinol.

Do you ever have chapter markers to make it easier to search throughout your videos?

Will the Glycine in TMG work with NAC to essentially create GlyNAC?

I've learned from one of your videos that no need to take glycine if I take collagen. Because collagen already consists of glycine.

im 62 and my kidney function is mild loss of function , is it safe to take Creatine.

the melatonin "risk" is tolerance. Thats why doses are so high. Instant results that leave you needing more and more

You missed Vitamin D and Taurine Both have positive benefits worth looking into. What about Red light therapy for skin health and wrinkles?

Can you please make a video on Bryan Johnson, a millionaire undergoing gene therapy?

What are the 9 best for older folks? I’m 71. Thanks

Dr Chaffee - carnivore diet - life changing and compelling for many.

Please do a video on Trigonelline.

So glad it doesn’t contribute to hair loss. I heard the rumor that it does and had stopped using it.

One of these times do you could touch on Tongkat ali increase in testosterone

Creatine makes my skin itch a lot, and mostly over my back. I've tried it several times, avoided it for a few weeks then taken a lower dose. It simply does not agree with me and I'm not sure that this extended itching is not a sign of something deeper. I'm keeping clear.

Tren worked wonders for me.

Just starting to take Creatine. 5 days of upload phase and now 5g per day, but no one told me that diarrhea would be the side effect. Apparently, it affects 1/3 of people taking it, and during the upload phase, it is even worse!

Dr Brad, In your videos you reference that you would start taking certain supplements over 50 years of age. Have you ever considered having an over 50 version of micro vitamin?

I like this guy and I don't disagree with his picks but it's a bit confounding when some other reputable Doctors on YT DO DISAGREE; namely on Melatonin, GlyNAC and collagen. Also, so many Doc's on here put Taurine and D3 on their lists.

Although I do feel good on Tmg 500mg for the first day or two, it eventually makes me horribly agitated. Same with methyl b complex. Possibly due to overmethylation. I just wish I could find a lower dose of these supplements to find my sweet spot.

Did anybody catch how much glycine and nac for dosing? I heard him say 1gr. Is that for each one? Or 500mg for nac and 500 for glycine?

The glyNAC makes sense. I have taken a product that includes Optiac, which is Japanese manufactured glutathione, because sone people have trouble making glutathione from NAC. They’re likely missing the glycine. I used to take more of these, but I’m kind of pilled out. I added another supplement during the pandemic that body builders use for vascularity. Maybe I’ll drop it though since I’m less afraid of my lungs getting destroyed.

Great podcast Brad! I take 1000mg Glycine and 1200mg NAC daily and it has transformed my asthma. I am finding it difficult to get the required amount of protein daily but I will increase slowly as I change meal plans and add powders etc for their boost. Best Wishes!

Creatine can have side effects for some people. Unfortunately it gives me the trots. Does the same thing to my dog.

Anything actually work for an enlarged prostate? I tried everything and nothing seems to work.

Dude is really hard to watch, and listen to, but does give good info

Make a video reviewing Ray Peat lifestyle and recommendations

no matter what dose of Melatonin I Kate makes me feel drowsy the next day. Even with micro dosing.

Skip the creatine if you suffer from BPH. "May" increase prostate size.

What are your views on urolithin A?

Never heard of TMG before, might try it out

I still think it’s sketchy that the study that was being done on creatines relation to hair loss around 2021 was never released. Instead a meta analysis was released, which did claim there wasn’t a connection - but there aren’t any studies that’s chalky specifically looked at that, which to me calls that meta analysis into question. At least unless I missed one.

Thanks for the great video doctor. It does seem that taurine should be on the list. I also take NAC, and magnesium glycinate, so I should have my glutathione precursors covered

TMG is also good for blood pressure.

Tmg makes me nauseous and insanely lethargic after a few days of taking it, and then I eventually start throwing up. Took me forever to figure out what it was that was doing that to me. Any ideas why that would happen? Too many methyl groups or a back up in my detox pathway?

Dr. Everytime i take creatine, i end up going to the toilet about 20 times a day. Why?

Tried creatine three times. Tore a hamstring three times. No thanks!

Is there any reason to consume psyllium husk if you eat 125 grams/day of fiber? Anything special about it compared to the fiber in legumes, oats, veggies, fruits? 3 to 5 grams sounds miniscule.

Can you take collagen peptides and collagen supplements without a medical prescription?

Dr Brad - Creatine Monohydrate caused facial bloating for me despite all the water I consumed. I switched to HCI and no issues. Is it just as good as monohydrate??

Any pos or neg effect on the libido from creatine?

Can you talk about the newest big study that states multivitamins due not extend longevity at all

Gly Nac,Taurine,Life Extension Mix,B5,Homocysteine resist Blew my doctor out of the saddle.

Excellent video, as always! I pretty much follow all of your recommendations. The only one I have not taken is TMG, because I was waiting for the research to hit a certain level of proof. Looks like we are there now! I'm a weight-lifter, like you. For acute exercise benefits, I wonder if you could cover the following supplements: - Beta-alanine - Tyrosene

How can you say most supplements don't have any effect? It would take a lot of effort to disprove that and if that gets shown for any supplement, no one would take it. Even for supplements, which you claim are useless, there are often numerous promising studies in other areas than the very specific ones you often focus on.

I may drop ca-akg, particularly cause it has calcium and I don't think one should be taking calcium in supplements. That said after the intervention program used synthetic megadose of astaxanthin instead of regular dose natural astaxanthin I've grown suspicious of them.

What about vit D?

Well.. While supplementing with creatine might be harmless, creatine itself can be dangerous. Had a friend who went into the emergency room due to having too high levels of creatine. (But he's a powerlifter, so his body composition is extreme)

Does the TMG have to be taken pre-workout to get the benefit? Also: if I’m already taking glycine at night for sleep, will adding TMG provide any additional benefit?

Hi! Do you offer private/remote consultations? We would be very much interested in having regular consultations with you, but we are in the US. Thank you

Caffeine is by far the most effective and safest athletic performance supplement that currently exists. (unless you have some genetic configuration that makes you insensitive to it) The only problem is you can't use it every day or you'll become resistant to it.

isoleucine has actually been linked to ageing, I guess other leucine isomers might be good for you?

Dr Brad, could you please review Amla, Triphala and Quercetin benefits?

You should check out the work of Paul Jaminet (Perfect Health Diet). He's nailed down the necessary human diet and which supplements might be needed based on what you do or don't eat. I'm surprised you don't mention egg yolks.

Is the human body only made of muscle tissue?

Dr Brad, whatever you take I am taking it too. You got enviable guns……

I agree with most of your posts, but I'm not sure why you're such a hater with Turmeric... and I think you should add Taurine to your NAC/glycine line. But overall, I'm very thankful for you and some others I follow keeping us informed.

Damn. Quitting my NOVOS Core then.

Now we know why you look like you just graduated college 💪

Melatonin has also been shown to help prevent and treat osteoporosis.

I'm allergies are killing me at the moment and antihistamines make me feel tired. Is it true that if I increase my fiber intake my gut microbiome will be more healthy and I won't be as easily triggered by allergies? Also I get my omega 3 from Aldi and wasnt sure how good it was. I burst the capsule to make sure it wasn't rancid and it didn't taste that fishy which makes me wonder if it's pure or if omega 3 isn't as fishy as codliver oil Please check out my readings of Edgar Allan Poe if that interests you

With all due respect, the recent science on extra protein doesn't support your thesis. The extra protein is causing kidney and liver swelling in older individuals that's being incorrectly ascribed to muscle building. Please look into this as you're harming yourself and older patients with your current thinking around this.

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