Best Supplements for Health | ft. Dr. Brad Stanfield
Supplements for optimal health. What supplements have enough evidence of benefit? Dr. Brad Stanfield and I covered the 6 main supplements for health span.
Dr. Brad’s channel: https://www.youtube.com/c/DrBradStanfield
Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
https://www.bmj.com/content/356/bmj.i6583
VITAL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8791065/
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2776305
https://www.mayoclinicproceedings.org/article/S0025-6196(20)30985-X/fulltext
https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(21)00277-7/fulltext
https://pubmed.ncbi.nlm.nih.gov/26362110/
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author’s knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Intro
1:13 Vitamin D
5:08 Zinc
7:01 Omega 3s (EPA/DHA)
13:12 Creatine
14:32 Collagen
15:43 Supplements I take
0:50
Great video on this awesome channel. I really appreciate the scientific humility about what is known and not known regarding diet and supplementations.
I’ve been athletic and fit all of my life, so take modest amounts of whey protein and creatine only on days that I exercise. (I’m not overdoing it to become a bodybuilder)
QUESTION? do collagen supplements overlap with other protein supplements? Should I for example NOT take collagen supplements on a day that I do protein. I want protein from many different sources but don’t want to overdo it.
Just some further background as FYI. I’m moving my diet to a more whole food plant-based diet and consuming more salmon and less red meat and eggs than in decades past since the evidence seems to suggest that. I don’t see myself ever being completely vegan but I do listen to the reasonable vegan channels since I think the ones that talk about supplements needed for vegans (B12) bring up good things that need to be monitored with more plant-based diets.
I ate a battery for its nutrients. Lots of electrolytes and minerals including zinc, copper, manganese, brass, and steel.
What about K2 with 4000 IU D3 to stop calcification?
2000 – 4000 units fit d per day is a lot according to recommendations.
What are optimum Vitamin D levels?
You said that you measured your levels but you did not refer to any numbers.
Anyone taking taurine ?
As an Aussie who often wondered whether I was getting enough Vitamin D from the sun I will continue taking Vitamin D supplements. Also on B12 supplementation I only recently found out that I have pernicious anaemia ( low B12 ) . So I cannot absorb B12 from a B12 pill or foods so for a about a year I’ve been taking liquid sublingual B12 ( I was also given injections of B12.) My levels are now in the normal range & will continue with the Sublingual B12.
So…when you talk like Elon Musk does that make you a genius?
Have you spoken about COQ10 or Ubiquinol? I can’t figure out why it helps my energy so much. Like a LOT. I have had heart failure but never was on a statin.
awesome
Can you do a video on berberine please? I just came across this and it has been seen to be effective at lowering LDL while increasing HDL, helps to regulate blood sugar and improve weight loss. Thank you!
Thing that convinces me about Vitamin D (and has for nearly two decades) is that my wife used to get cold sores just about every month, since she started taking Vitamin D, they’re largely gone. She’s an GP, btw. When I get the flu, I often get walking pneumonia but since taking Vitamin D, that doesn’t happen. In fact, last time I had the flu (2016), was type A (confirmed) and barely had cold symptoms. IOWs, and nothing burger. Have asthma, btw. There are studies showing that Vitamin D reduces you’re chances of bringing on shingles, and if you do, lowers the duration and severity. Hoping we never see a downside to it.
Love your channel. TYTY
Has anyone ever heard of Astaxanthin
Do we need to take a Vit. D3 + K2 supplement? For years I’ve taken just a vit D without K2. I see them on offer in the pharmacies. Plus, some are in gel form with sugar!
I’ve seen a gargle of iodine recommended per one trial for Covid immunity and even for general immunity. Any truth to this? Thank you!
I enjoy yours & Dr Brad’s videos, however I believe some supplements affect men & woman differently, speaking from experience.
So did the studies on collagen peptides compare the effect of those to the effect of its constituent amino acids?
If not you can’t say that collagen peptides have any use beyond the amino acids.
In another video Dr. Brad Stanfield said he has changed his vitamin D dose to 1000 IU daily based on studies and safety concerns.
👍
CVD risk reduction is hardly the only (or even the primary, and maybe even the secondary) reason for fish oil supplementation, so the epa/dha discussion while interesting for the cardiovascular dimension sheds almost no light on whether it is valuable to supplement dha. the anti-inflammatory cognitive benefits have not been limited by any evidence to EPA, and in point of fact higher dha:epa ratios have been supported by some.
Thank you for the fantastic conversation. Very thought provoking. Really enjoying your channel.
I like Brad too, but he does sell supplements.
What about K2 with D3?
Ideally speaking, there are no "best" supplements for relatively healthy people. You don’t need them, period. If you lack specific vitamins or minerals, you should review your overall diet and introduce food that is more nutritious. If you already have certain diseases that require you to take supplements, then it’s another topic, of course.
Would like to add in a few infos on vitamin d: the endocrine society defines vitamin d deficiency threshold at a lower level than most other authorities. Politics and the pharmaceutical industry are a factor that unfortunately influence many health authorities to a certain extent. Vitamin d is either very hard to patent or not patentable. To some extent we have to follow the money to understand this field and make our own judgements. Here are some infos relating to Covid as an example.
Metastudies strongly indicating effectiveness
"The results of the meta-analyses and respective TSAs suggest a definitive association between the protective role of vitamin D and ICU hospitalization."
ncbi PMC9864223/
vdmeta
"The datasets provide strong evidence that low D3 is a predictor rather than just a side effect of the infection."
a Mortality Rate Close to Zero Could Theoretically Be Achieved at 50 ng/mL 25(OH)D3: (125 nmol/L)
pubmed 34684596/
Study of prevention rather than post-treatment
“In a new study, researchers show a correlation between vitamin D deficiency and COVID-19 severity and mortality. The study is among the first to analyze vitamin D levels prior to infection, which facilitates a more accurate assessment than during hospitalization, when levels may be lower secondary to the viral illness.”
sciencedaily. 220203161135
HOW MUCH DO YOU NEED? 40-60ng/ml is sensible. If deficient may need higher doses temporarily!
source: dcalculator – GrassrootsHealth
Toxicity is very rare.
The definition of deficiency is set as too low by many countries according to the Endocrine Society. This results in misleading study results which claim there is no proven effect.
Many scientists and doctors are frustrated by the unscientifically low recommended doses by many health authorities and the lack of awareness campaigns
Other studies
source: Evidence for Vitamin D Supplementation’s Impact on Influenza and COVID-19 Infections and Deaths – MDPI
source: Vitamin D supplementation and respiratory tract infections – Nature
source: Vitamin D for COVID-19: Effectiveness, dosage, and safety – The BMJ
source: Vitamin D levels in people with COVID-19 – PLOS ONE
source: Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths – ResearchGate
source: The first clinical trial to support vitamin D therapy for COVID-19 – Medium
youtube 0AySagDalY8
Hey guys, what about increased atrial fibrillation with fish oil.
magnesium?
Ive tried so many omega 3 supplements n felt terrible, ive tried vitamin d3 5000 n think its too much, 2500 is sweet spot for me wit magnesium n K
Collagen – if you don’t already have a video on it I would like a deep dive. My health food store tells me not to consume it with other protein as it will bind to the protein and make the supplement ineffective. But I have not been able to find this information anywhere and I don’t like taking it on it’s own.
I was diagnosed in 1999 with idiopathic peripheral neuropathy. Again in 2012. I was also diagnosed with diabetes Type 2 in 2014 (provoked through Spiricort given to suppress symptoms of Polymyalgia Rheumatica) and had a heart attack in 2019. For neuropathic pain relief I was started on Gabapentin and Cymbalta. Because of horrid cognitive side effects, Cymbalta was switched out for Effexor. Unfortunately, these cognitive side effects didn’t stop, so I stopped using them.
Since about 2014 I’ve been taking instead of the Cymbalta/Effexor & Gabapentin (as it stands 25. Nov. 2023):
R-Lipoic Acid 300 (240) mg – 1-1-1-1
Acetyl-L-Carnitine 750 mg – 1-1-0-1
N-Acetyl Cysteine (NAC) 1000 mg – 1-0-1-0
Omega 3 (fish oil) 1000 mg – 1-0-1-0
Borage Oil 1000 mg (GLA = Gamma Linolenic Acid) – 1-1-1-0 (stopped 1. nov. 2023)
Magnesium 100 mg – 1-1-1-1
The above have helped some. I came to use these through exclusionary processes. IOW, I’d take a substance for a while, noting sensations. Then I’d stop and see what happens. These above “passed” this exclusionary process. If I noticed an increase in severity of symptoms when stopping a substance, I could conclude, that it was actually helpful when I was taking it.
I then added Benfotiamine starting on 15.08.2023. Helped greatly, most overt pain gone, but numbness still prevalent (time of writing 22.12.2023). Some stomach ache if dosage is over 150mg, so I take 100/150mg 1-1-0-0 / 150mg 0-0-1-0 and 250mg before going to bed (0-0-0-1) – I don’t get stomach ache before going to sleep or during the night.
I then added on September 5, 2023 (as it stands 25. Nov. 2023):
Folic acid 1.7 mg 1-1-1-0
Biotin 5 mg 1-0-0-0
Methylcobalamin 1500 mcg 1-1-1-0
Vitamin B6 P5P 27mg 1-1-0-0
The 4 above plus Benfotiamine & R-Lipoic acid, according to this study, which has been cited many times in meta studies concerning use of supplements to treat neuropathy pain:
Maladkar, M., Tekchandani, C. and Dave, U. (2014) Post-Marketing Surveillance of Fixed Dose Combination of Methylcobalamin, Alpha Lipoic Acid, Folic Acid, Biotin, Benfotiamine & Vitamin B6-Nutripathy for the Management of Peripheral Neuropathy. Journal of Diabetes Mellitus, 4, 124-132. http://dx.doi.org/10.4236/jdm.2014.42019
“Results: Treatment led to significant reduction from baseline score in various neuropathy symptoms from the 4th week itself. After 12 weeks of treatment, the mean pain score declined by 78.0%, numbness by 92.1% and muscle weakness by 96.9%. Also, there was 96.0% & 99.2% reduction in tingling & burning sensation respectively. No serious adverse events were reported. Conclusion: The current study confirms that fixed dose combination of Methylcobalamin, ALA, Folic Acid, Biotin, Benfotiamine & Vitamin B6 is effective & well tolerated in the management of peripheral neuropathy.”
“This PMS included 497 patients with peripheral neuropathy and was conducted at 5 different centers by qualified investigators. The efficacy of the treatment was assessed based on improvement in parameters like neuropathic pain, numbness, muscle weakness, tingling and burning. Investigation of parameters was performed throughout the treatment period on: visit I (baseline), visit II (week 4), visit III (week 8) and visit IV (week 12).”
“Patients with peripheral neuropathy were orally administered fixed dose combination of Methylcobalamin 1500 mcg, ALA 200 mg, folic acid 5 mg, biotin 5 mg, Benfotiamine 50 mg & vitamin B6 5 mg once daily for 12 weeks.”
Benfotiamine (and/or in combination, for example the so-called "neurotropic B vitamins"):
Maladkar, M., Tekchandani, C. and Dave, U. (2014) Post-Marketing Surveillance of Fixed Dose Combination of Methylcobalamin, Alpha Lipoic Acid, Folic Acid, Biotin, Benfotiamine & Vitamin B6-Nutripathy for the Management of Peripheral Neuropathy. Journal of Diabetes Mellitus, 4, 124-132. https://www.scirp.org/journal/paperinformation.aspx?paperid=46105 http://dx.doi.org/10.4236/jdm.2014.42019
Hakim, M., Kurniani, N., Pinzon, R. T., Tugasworo, D., Basuki, M., Haddani, H., Pambudi, P., Fithrie, A., & Wuysang, A. D. (2018). Management of peripheral neuropathy symptoms with a fixed dose combination of high-dose vitamin B1, B6 and B12: A 12-week prospective non-interventional study in Indonesia. Asian Journal of Medical Sciences, 9(1), 32–40. https://doi.org/10.3126/ajms.v9i1.18510 https://nepjol.info/index.php/AJMS/article/view/18510
Baltrusch, Simone (2021) The role of Neurotropic B Vitamins in Nerve Regeneration, Biomed Res Int. 2021; 2021: 9968228. Published online 2021 Jul 13. doi: 10.1155/2021/9968228 https://www.hindawi.com/journals/bmri/2021/9968228/
Pinzon RT, Schellack N, Matawaran BJ, et al. (2023) Clinical Recommendations for the use of Neurotropic B vitamins (B1, B6, and B12) for the Management of Peripheral Neuropathy: Consensus from a Multidisciplinary Expert Panel. J Assoc Physicians India 2023;71(7):93–98. https://www.japi.org/y26464c4/clinical-recommendations-for-the-use-of-neurotropic-b-vitamins-b1-b6-and-b12-for-the-management-of-peripheral-neuropathy-consensus-from-a-multidisciplinary-expert-panel
Silviana, Meyvita, Tugasworo, Dodik, Belladonna,Maria (2020) The Efficacy of Vitamin B1, B6, and B12 Forte Therapy in Peripheral Neuropathy Patients, DOI: https://doi.org/10.14710/dimj.v2i1.9549
Geller M, Oliveira L, Nigri R, Mezitis SG, Ribeiro MG, et al. (2017) B Vitamins for Neuropathy and Neuropathic Pain. Vitam Miner 6: 161. https://www.hilarispublisher.com/open-access/b-vitamins-for-neuropathy-and-neuropathic-pain-2376-1318-1000161.pdf
Amorin Remus Popa, Simona Bungau, Cosmin MihaiI Vesa, Andrei Cristian Bondar, Carmen Pantis, Octavian Machiar, Ioana Alina DimulescuI, Delia Carmen Nistor Cseppento, Marius Rus, (2019) Evaluating the Efficacy of the Treatment with Benfotiamine and Alpha-lipoic Acid in Distal Symmetric Painful Diabetic Polyneuropathy, Revista de Chimie, Buchares, Original Edition- 70(9) DOI:10.37358/RC.19.9.7498, https://www.researchgate.net/publication/336529734_Evaluating_the_Efficacy_of_the_Treatment_with_Benfotiamine_and_Alpha-lipoic_Acid_in_Distal_Symmetric_Painful_Diabetic_Polyneuropathy
H. Stracke, W. Gaus, U. Achenbach, K. Federlin, R.G. Bretzel, (2008) Benfotiamine in Diabetic Polyneuropathy (BENDIP): Results of a Randomised, Double Blind, Placebo- controlled Clinical Study, 2008 Nov;116(10):600-5. doi: 10.1055/s-2008-1065351. Epub 2008 May 13. https://pubmed.ncbi.nlm.nih.gov/18473286/
Carlos-Alberto Calderon-Ospina, Mauricio Orlando Nava-Mesa & Ana María Paez-Hurtado (2020) Update on Safety Profiles of Vitamins B1, B6, and B12: A Narrative Review, Therapeutics and Clinical Risk Management, 16:, 1275-1288, DOI: 10.2147/TCRM.S274122
https://www.tandfonline.com/doi/full/10.2147/TCRM.S274122
I heard a YouTubeer suggesting to avoid synthetic vitamin d because it can inibhit retinol ututilization. He based his statement on this research: https://pubmed.ncbi.nlm.nih.gov/9627692/.
Could you comment on that?
What about Omega DHA for brain/mood improvement?
Co Enzyme Q10?? Thoughts please!!
I’m pretty sure getting Omega-3 from fish is better than from supplements. As for Vitamin D, I also feel getting it from the sun by exposing arms and face for about 10-15 minutes twice a week (without sunblock average caucasian syhthesizes 10000 iu) won’t really age the skin.
I’ve been worried about iodine, as I hardly add salt to my food (doctors orders) and for a long time I didn’t eat bread (low carb diet). As I do eat fish occasionally I probably don’t have to worry, but I have heard that iodine deficiency is not uncommon, but supplementing it without a good cause could be unsafe. I would love to have some more information on that.
Can you do a video on berberine?
So what about the idea that Vit D supplementation increases calcification in the arteries?
The only kind of megadosing I do is omegadosing.
What about Spermidine?
What wasn’t mentioned was the need for magnesium along with vitamin D.
this is the first time I’ve heard that creatine has an effect on cognitive function – really surprising.
THERE’S ALOT OF EXAGGERATION ON BOTH SIDES OF SUPPLEMENTS!……
PEOPLE EXAGGERATE THE BENEFITS…..
PEOPLE EXAGGERATE THE DANGERS….
Vitamin D taken with K2 caused calcium formations in my hands. Stopping the supplement caused the calcium formations to erode away.
Also AG1 gave me gout.
YMMV
That was a great video, thanks.
What are good sources of magnesium? of calcium?
Just revisiting this video. We keep hearing that there is a huge amount of studies showing that creatine is safe. What are the sources of these studies? Where are those studies? Who funded them? For me the use of creating meant 6-7 pounds of more body weight. I did feel a slight, and I’m really saying a slight ability to crank out more reps at the end of a set, but those extra pounds of body weight are not helping my running at all. I discontinued creatine and suddenly I run better. I guess if you don’t care about running, go ahead, pig out on the stuff.
Would taking creatine together with or shortly before or after consuming tea which has some caffeine be a problem?
If you supplement with creatine on a regular basis does that force the body to produce less or no creatine at all to the point where you now have to take the supplement?
Appreciate the subtitling. R’s added to so many words, change the meaning.e.g. Mayor Clinic, Lowr dose.
Is there a difference for you both my the supplements are bio identicals?
Are generics okay?
Is it true that the nore expensive “ organic” supplements are better?
Ja aprendi muito com este sr. Obrigado Dr. Gil. Saudações de Pt.