Brad Stanfield's Sources

“A meta-analysis published in August 2022 found that creatine supplementation enhanced measures of memory performance in healthy individuals, especially older adults.”

“Personally I take 5 grams of creatine every day including on the days that I don't work out.”

“The magic number appears to be 1.6 grams of protein intake per kilogram of body weight per day. Older adults should target an even higher 2 grams per kilogram. Protein powder is a fantastic option for reaching these high protein intakes.”

“TMG helps to accelerate the recycling of adenosine triphosphate and it may help enhance protein muscle synthesis. A 2021 randomized control trial of professional soccer players showed that TMG improved VO2 max and sprint ability performance.”

“A 2020 analysis looking at risk factors for Alzheimer's disease concluded that lowering homocysteine levels in the blood seems to be the most promising intervention to prevent Alzheimer's disease, which is exactly what TMG does.”

“I take between 500 mg and 1 gram every day.”

“A massive 2022 randomized controlled trial involving over 2,000 participants over a 3-year period found that daily multivitamin and mineral supplements resulted in a statistically significant benefit on global cognition.”

“Multiple meta-analyses combining randomized control trials found no cognitive benefit from omega-3 supplements. The reason I take omega-3 is not for cognitive benefits but for heart attack risk reduction.”

“The VITAL trial showed an unexpectedly high 28% reduction in the risk of having heart attacks for the groups that took omega-3. A Mayo Clinic meta-analysis showed a significant reduction in the risk of heart attacks with high-grade certainty.”

“I take between 1 to 2 capsules of omega-3 every day.”

“Psyllium husk is a fantastic source of fiber which is critical for our gut bacteria. Higher fiber intakes are associated with reductions in cholesterol, specifically LDL cholesterol.”

“The latest meta-analysis published in 2023 combined 26 separate randomized control trials and found good evidence that hydrolyzed collagen improves skin hydration and elasticity.”

“Based on the research we have so far, I take between 10 and 15 grams of collagen peptide supplements every day, in addition to the protein targets.”

“Multiple randomized control trials in humans show significant decreases in skin wrinkles following hyaluronic acid supplements by about 18%. I take 200 mg.”

“I think the maximum dose of melatonin that people should consider is 300 micrograms. Our bodies create up to 80 micrograms per hour as we sleep, so for an 8-hour sleep that's 640 micrograms.”

“...48% of all Americans don't get enough magnesium from their diet alone. That's the first reason why I supplement magnesium.”

“In a small trial, magnesium supplements decreased the time it took to fall asleep as well as improved the quality of that sleep. They could also see reductions in the stress hormone cortisol.”

“I also take 1,000 units of vitamin D as well as 120 micrograms of vitamin K2 to optimize my bone strength.”

“I also take 1,000 units of vitamin D as well as 120 micrograms of vitamin K2 to optimize my bone strength.”

“A 2012 meta-analysis showed that magnesium supplements resulted in a small three to four unit decrease in systolic blood pressure.”

“Magnesium taurate is rapidly absorbed and it can get into the brain, so that's the form that I take. I take 125 milligrams of elemental magnesium. I do not advocate for mega dosing.”

“Higher dietary magnesium intake significantly decreased the risks of type 2 diabetes and strokes with highly suggestive evidence.”

“After adjustment for other factors, higher levels of magnesium are significantly associated with increased muscle performance including grip strength, leg muscle power, and ankle extension strength.”

“In a double blind randomized clinical trial, magnesium supplementation showed statistically significant increases in sleep time and an overall decrease in the time it takes to fall asleep.”

“For males, the recommended daily intake is around 400mg and for females it's around 320mg. Most of us will struggle to get enough magnesium from our diet alone, and the data suggests that we should be supplementing magnesium as well.”

“Treatment with magnesium threonate is associated with an increase of magnesium in the cerebral spinal fluid and showed significant improvements in brain metabolism along with improvements in global cognitive functioning.”

“High doses of magnesium from supplements often result in diarrhea and can be accompanied by nausea and abdominal cramping. Very large doses, typically around 5,000mg a day, have been associated with magnesium toxicity.”

“I personally supplement my magnesium by using magnesium taurate and I'm looking for around 100mg every day. By using that supplement dose, I'm making sure that I'm reaching that magnesium target.”

“Supplementation was linked to a 13% reduction in heart attacks and a 35% reduction in fatal heart attacks.”

“The group that were taking omega-3 had a 13% higher risk of developing atrial fibrillation. The strength study used 4 grams of omega-3 and the dose is critical.”

“Personally I use a dose of around 1 gram of omega-3 to lock in the benefits and minimize the risks.”

“Supplementing with vitamin E is a bad idea. There's no net benefit of supplementation with vitamin E for the prevention of cardiovascular disease or cancer, and in the SELECT trial, vitamin E supplements appeared to increase the risk of prostate cancer.”

“Too much vitamin A can weaken our bones, damage our liver, and cause birth defects. I personally don't want to supplement with vitamin A.”

“Bone density in the wrist decreased by 2.4% in the 4,000 international unit group and 3.5% in the 10,000 international unit group. High doses can also increase the risk of falls.”

“Hyaluronic acid provides critical support to the skin and helps to keep it plump and hydrated. A 2021 study found that wrinkles decreased by 18.8% with hyaluronic acid supplements.”

“I also included TMG or trimethyl glycine for exercise performance. TMG also helps to lower homocysteine levels which may help to augment the benefits of omega-3 and B vitamins on cognitive performance.”

“A meta analysis in 2023 looked at 26 randomized control trials of collagen peptides and the evidence shows that collagen supplements significantly improve skin hydration and elasticity.”

“Psyllium husk is a soluble fiber. Research shows it's effective in reducing constipation, reducing cholesterol, and it helps with weight management and reducing inflammation.”

“Hundreds of peer-reviewed studies have shown the impacts of creatine supplements on muscle strength and recovery, and a strong majority of them have found significant improvements in exercise capacity.”

“I included 300 micrograms of melatonin which is enough to match the levels naturally produced by the body. It's critical to take it 2 hours before wanting to fall asleep so that it can shift your sleep-wake cycle.”

“Glycine supplements significantly improved their ratings of liveliness and clear-headedness. It also reduced their feelings of fatigue.”

“A 2022 meta-analysis that looked at cognitive performance concluded that creatine supplementation enhanced measures of memory performance in healthy individuals, especially older adults.”

“Personally I take 5 grams of creatine every day, including on the days that I don't exercise.”

“A 2020 meta-analysis looking at the potential risk factors for Alzheimer's disease or dementia concluded that high blood levels of homocysteine is a factor, and TMG lowers homocysteine.”

“I take at least 500 milligrams of TMG every day.”

“A Mayo Clinic meta-analysis that combined all of the relevant clinical studies together on omega-3 concluded that omega-3 supplements are associated with a statistically significant reduction in the risk of heart attacks with high grade certainty.”

“I take one to two capsules of omega-3 every day. This is for heart health and possible protective effects for the brain.”

“From a 2016 Cochrane review we can see that higher fiber intakes reduce cholesterol and LDL cholesterol.”

“I mix 5 to 10 grams of psyllium husk into my morning smoothie every day.”

“A 2020 meta-analysis that combined 10 separate randomized controlled trials concluded that all of the included studies reported benefits of hydrolyzed collagen on skin health parameters including moisture, elasticity, wrinkle number and dryness.”

“I supplement with 10 to 15 grams of collagen peptides every day.”

“After only 28 days of supplementing with hyaluronic acid compared to placebo, there were significant improvements in skin health. The skin was more hydrated by about 10 percent and wrinkles decreased by almost 20 percent.”

“Personally I take 200 milligrams of hyaluronic acid every day.”

“A recent randomized controlled trial to study the effect of supplementing older adults with glycine and NAC versus placebo found that there were significant improvements in mitochondrial function.”

“The International Society of Sports Nutrition concluded that creatine supplementation is the most effective nutritional supplement currently available to improve exercise capacity and lean body mass.”

“Personally I take 5 grams every day including on the days that I don't work out.”

“We've got very good evidence from a 2020 meta-analysis that included 10 separate studies comparing collagen supplements to placebo. All studies reported beneficial effects on skin health with no inconsistencies.”

“I take 15 grams every day.”

“A 75-year-old person only has one quarter of the amount of hyaluronic acid in their skin compared to a 19-year-old person. We now have multiple human studies showing that hyaluronic acid significantly improves skin health and reduces wrinkles.”

“Personally I take 200 milligrams of the high molecular weight hyaluronic acid.”

“Psyllium husk is a fantastic source of soluble fiber. From a 2016 Cochrane review, as fiber intake increases, cholesterol and blood pressure decrease. Higher fiber intakes are associated with a reduced all-cause death rate.”

“The current recommendations are to have at least 7 grams of psyllium husk every day.”

“The VITAL trial compared omega-3 to placebo and found a 20% reduction in the risk of heart attacks with omega-3 supplements. A meta-analysis conducted by the Mayo Clinic showed statistically significant reductions in the risk of heart attacks with high-grade certainty.”

“We've got very good human evidence showing that vitamin D supplements do not lower cancer rates or cardiovascular disease. We've also got evidence showing that vitamin D supplements do not lower the risk of fractures.”

“Personally, to make sure that I don't become vitamin D deficient, I take 1,000 international units every day, which is in keeping with the Endocrine Society guidelines.”

“The vital trial showed a 28% reduction in the risk of having a heart attack if you take omega-3 compared to the placebo group. The Mayo Clinic meta-analysis concluded that omega-3 supplements are associated with a reduction in the risk of heart attacks with a high grade certainty.”

“High doses of omega-3 are associated with an increased risk of developing an abnormal heart rhythm called atrial fibrillation. However, the vital trial which used a lower dose of 840 mg did not see this risk.”

“A 2019 review in the Lancet Journal showed that as fiber intake increases, the risk of heart disease and death decreases. A 2023 study showed that psyllium husk reduces insulin resistance, blood pressure, and total cholesterol.”

“When starting with psyllium husk, make sure to start at a very low dose and slowly build up. Psyllium husk can slow down the absorption of micronutrients but not total absorption.”

“The main analysis showed that creatine supplementation improved memory performance compared to a placebo, and it was particularly strong for older adults.”

“I personally take a multivitamin and mineral supplement because of the cosmos results on brain performance. The difference between the placebo group and the supplement group was about 2 years less cognitive aging.”

“The US Preventative Services Task Force concluded with moderate certainty that there are harms from supplementing with beta-carotene, and those harms outweigh the benefits. They also recommend against using vitamin E supplements due to evidence that both may increase mortality.”

“In a meta-analysis of 14 studies, melatonin was shown to reduce the time it took to fall asleep, and there was a separate review showing improved sleep quality.”

“There doesn't appear to be any additional benefits from taking higher doses compared to lower doses. Melatonin should be taken in the early evening at least 1 and a half hours before you're trying to fall asleep.”

“Personally I supplement with 300 micrograms of melatonin and I take it 1 to 2 hours before I want to fall asleep.”

“I supplement with an additional 2.5 grams of psyllium husk. A massive meta-analysis including 64 separate studies involving 3.5 million people found that higher consumption of fiber cut all-cause mortality risk by 23%.”

“A large study looked at the effects of taking a multivitamin every day for a 2-year period, and the researchers discovered a relative improvement in overall cognition scores and memory. The effect on cognition was the equivalent to reducing the aging of the brain by about 2 years.”

“Personally I use a dose of around 1 gram of omega-3 to lock in those benefits and minimize the risks. The vital trial showed a 28% lower risk of heart attacks for those who took omega-3 supplements.”

“The main analysis showed that creatine supplements improved memory performance compared to a placebo, and the effect was particularly strong in older adults. The research even convinced my grandma to start taking it.”

“TMG also known as betaine given to professional soccer players for a 14-week follow-up period showed improvements in their one rep max, their VO2 max, and their sprinting performance compared to placebo.”

“TMG also seems to improve testosterone levels. The group that took TMG saw increases in their testosterone levels compared to the placebo group.”

“Personally, I take around 300 micrograms of melatonin, which is just enough to match the levels naturally produced by the body. For melatonin to work properly, it's critical to take it about 2 hours before wanting to fall asleep.”

“I also take collagen peptides and hyaluronic acid for skin health.”

“I also take collagen peptides and hyaluronic acid for skin health, and I take an extra 1 gram of taurine for its metabolic benefits.”

“I take an extra 1 gram of taurine for its metabolic benefits.”

“The supplement is creatine monohydrate and I take 5 grams every day, including on the days that I do not exercise.”

“Protein intake of 1.6 grams per kilogram of lean body weight per day maximized the muscle building response from resistance exercise. Protein powders are a great option to help reach these high protein targets.”

“TMG lowers homocysteine, so TMG may reduce a risk factor for Alzheimer's by lowering homocysteine.”

“I take 500 milligrams of TMG every day. TMG supplementation can improve both muscle performance and testosterone levels.”

“A massive study in 2022 called the COSMOS-Mind study involving over 2,000 people found that the group who took a multivitamin and mineral supplement had a statistically significant benefit on global cognition.”

“I take between 3 and 5 grams of psyllium husk every day. It helps to feed the bacteria that grow in our gut, and through this mechanism we can see improvements in insulin sensitivity, blood sugar levels, blood pressure, and cholesterol.”

“I take 10 to 15 grams of collagen peptides every day. Multiple clinical trials show it reduces skin wrinkles by about 8%.”

“I take 200 milligrams of hyaluronic acid as part of my supplement. Multiple randomized clinical trials show that hyaluronic acid improves skin wrinkles, with one 2021 study showing an 18.8% improvement.”

“Personally, I take 300 micrograms about 2 hours before wanting to fall asleep. The body creates about 80 micrograms of melatonin per hour while we sleep, and we do not have long-term safety data about mega-dosing melatonin.”

“From the age of 45, a powerful antioxidant called glutathione starts to decrease. A small study in 2022 gave older adults a combination of glycine and NAC, and the glycine and NAC group had significant improvements in their mitochondrial health.”

“Everyone should supplement with magnesium. The recommended daily intake for males is 420 mg and for females it's 320, but 48% of Americans ingest less magnesium from food and beverages than their respective estimated average requirements.”

“Magnesium is a cofactor in more than 300 enzyme reactions in the body including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It's also required for energy production and contributes to the structural development of bones.”

“From a meta-analysis of 22 studies with over 1,000 participants, magnesium supplements decreased blood pressure. Higher blood levels of magnesium were significantly associated with a lower risk of cardiovascular disease, and higher magnesium intakes might reduce the risk of a stroke.”

“Authors of a famous review looking at migraine headaches suggested that taking 300 mg of magnesium twice a day can prevent migraines.”

“The tolerable upper intake level for magnesium supplements is 350 mg. We want to supplement an already healthy diet, not replace it.”

“Magnesium L-threonate is famous because it can cross the blood-brain barrier. This makes it particularly interesting for cognitive functions such as enhancing memory and improving concentration, especially in the context of age-related cognitive decline.”

“Here is the form of magnesium that I use: magnesium taurate. It is a combination of magnesium and taurine. Taurine plays a significant role in mitochondrial health, and a study showed that taurine-treated mice extended their lifespan by about 10 to 12%.”

“Magnesium taurate is particularly known for cardiovascular benefits. It's well absorbed, gentle on the stomach, and just like magnesium L-threonate, it also crosses the blood-brain barrier.”

“From the current research, magnesium taurate appears to be the clear winner in terms of the best magnesium form. That's why out of all the types of magnesium I could have included in MicroVitamin, I chose magnesium taurate. The only drawback is that it's only 8% elemental magnesium.”

“Supplementing with 10 to 15 grams of hydrolyzed collagen can help rebuild collagen in the skin. Collagen peptides also reduce skin wrinkles by about 8 percent.”

“Creatine 5 grams is the most effective nutritional supplement currently available to athletes in terms of increasing high intensity exercise capacity and lean body mass during training. It may also help measures of memory performance.”

“Omega-3 is associated with a 13% reduction in the risk of heart attacks according to a 2021 Mayo Clinic meta-analysis with a high grade certainty.”

“A low-dose multivitamin and mineral can complement a healthy diet and fill nutritional gaps. Daily multivitamin and mineral supplements for three years have been shown to improve global cognition and memory as well as executive function in older adults.”

“Trimethylglycine 500 milligrams reduces homocysteine levels. It also likely improves muscle performance during exercise.”

“Hyaluronic acid 200 milligrams reduces skin wrinkles by 18.8 percent.”

“Psyllium husk for extra fiber helps to reduce total cholesterol and blood pressure as per a 2016 Cochrane review.”

“A low-dose melatonin of about 300 micrograms taken about one to two hours before trying to fall asleep can help people fall asleep a bit quicker.”