Foundational Supplements

AH

"One of the key compounds that supports concentration and focus because it generally supports mood, concentration, and focus and brain function in general are the omega-3 essential fatty acids. And it's really clear that getting somewhere between one and three grams of EPA essential fatty acid per day can improve outcomes. That is, can improve mood and can improve cognitive function. Again, in the context of focus and concentration, it's in modulating the neural circuits and brain function that are going to support focus and concentration."

SS

"Creatine is used in all the fast energetics of our body... brain function, gut function, heart health, all of that requires creatine."

GC

"One study looked at Vitamin D supplements and the actual content measured in the pills ranged from 9% to 146% of the dose stated on the label."

AH

"For many people actually, a small percentage of people who take threonate including one of our podcast staff here have stomach issues with it. They can't tolerate it."

AG

"So, if you're too low in fiber, you're constipated. But if I give you too much, well, you know what happens, right?"

GC

"The trick is that the iron in plants is non-heme, so to increase absorption, you want to have it with some vitamin C, like some broccoli or bell peppers or a spritz of lemon."

BS

"Salt substitutes, they reduced the risks of strokes by 14% during a 4.74 years follow-up period."

BS

"To me right now, there isn't compelling evidence to take vitamin K2 for heart health."

AG

"A is fairly common, especially with supplementation. There are very known, very quick, and very realistic problems with overconsumption of vitamin A."

RP

"If you go too hot for too long, however, you run the risk of disabling myrosinase."

BS

"I was sick of having to manage all of these different supplements I was taking: zinc, magnesium, vitamin K2, small dose of vitamin B3."

AH

"There's a little bit of data suggesting that if you chronically take pill probiotics that yield very high levels of bacteria, then maybe there's some associated brain fog."

RP

"Nutrition research has demonstrated the positive benefits of micronutrient supplementation such as vitamins D, E, B and omega-3 fatty acids on disease prevention and decreasing all-cause mortality."

BS

"The second supplement that I take for performance and overall health has been shown to have important health benefits for our brain as we age."

BS

"The recommended daily intake for vitamin B3 is 16 mg."

GC

"Right off the bat, the number one suspect is calcium. Vegans don't consume dairy, of course. So if they don't make sure they get calcium from their food, they could end up with too little."

BS

"ALA supplementation improved endothelial function and reduced inflammatory markers in patients with metabolic syndrome... this may suggest that ALA could help potentially reduce the risk of cardiovascular events."

AH

"And one known way to offset increases in TMAO that are associated either with alpha GPC or increases due to other things, so ingestion of particular food compounds actually can increase TMAO, is to offset that by taking 600 milligrams of garlic."

AH

"Iron and ferritin play a key role in the cell growth pathways that go from the stem cells to the stimulation of keratin within the hair itself."

GC

"As a disclosure, the supplements I take, I take a B twelve once a week, two thousand micrograms."

BS

"The first study gave NMN once to 10 healthy men just to make sure that there were no significant side effects from taking NMN, and there weren't."

RP

"At high dose, nicotinamide riboside could reverse mitochondrial damage, it could increase mitochondrial biogenesis, and reverse muscular atrophy in animals that had a severe muscle wasting disease."

AH

"I started taking NAC at 600 milligrams or even 900 milligrams three to four times per day, but restricted to times when I felt like I might be coming down with an infection or I was traveling."

RP

"Choline from eggs is also a very important source of methyl groups, which are used in epigenetics. Epigenetics is a process by which genes are turned on and off and is regulated by environmental factors such as diet and lifestyle."

AH

"Lutein supplementation only showed benefits for individuals with moderate to severe macular degeneration. For people that have normal vision, these studies did not see a significant improvement."

BS

"Personally, until there's long-term human safety data on liposomal glutathione, I will not touch it."

RP

"Drugs that should absolutely not be taken during breastfeeding include high-dose iodine."

RP

"Vitamin B6 can actually suppress the production of those advanced glycation end products."

BS

"Supplementing for 7 to 8 weeks might be the minimum time needed to actually see some improvements based on the studies that they assessed."

BS

"We have evidence from Cochrane that antioxidant supplements such as beta-carotene seem to increase death rates."

RP

"Those men that were taking the mega doses of alpha tocopherol and supplementing with 200 micrograms of selenium a day were protected from having the increased incidence in prostate cancer."

RP

"Beta-glucans are a really good source of fermentable fiber found in mushrooms, oats, and barley. They are known to increase butyrate or butyrate-producing bacteria in the gut."

AH

"Athletic Greens which some of you might note does contain some ashwagandha... I've taken for a decade now long before I ever had a podcast."

AH

"Cinnamon contains something called couadin which can be toxic at high levels, so you don't want to ingest more than about a teaspoon or a teaspoon and a half of Cinnamon per day."

AH

"Too much copper is a problem. If you start supplementing with copper beyond that, you can induce an inflammatory response."

AH

"The amounts of boron that people take, people take a couple grams of it a day."

GC

"Inulin helps slow down the absorption of glucose in the gut of sugars and so it helps stabilize your blood sugar. Inulin also feeds your good gut bugs, your microbiome, and helps with insulin sensitivity."

BS

"The GlyNAC supplements improved a wide range of aging hallmarks in older adults, including physical function."

RP

"Ben Flamin I'm taking that by life extension."