Brad Stanfield

"I think virtually everyone should be taking creatine outside of people who have got severe kidney disease because creatine seems to be fantastic for not only muscle recovery but also muscle performance in combination with exercise."

"I take collagen peptides because of the human research that we've got looking at skin health. A meta-analysis included 10 separate human clinical studies that were all placebo-controlled and all showed improvements in skin health."

"We've got multiple randomized placebo-controlled studies in humans showing that hyaluronic acid is absorbed and it does improve aspects of skin health. Personally, I take 200 milligrams every day."

"Personally, I take 1 gram a day. I think the evidence of a protective effect for heart health with omega-3 is quite compelling, but I want to stay away from higher doses that are linked to elevated risks of atrial fibrillation."

"That's where TMG comes in. TMG is trimethylglycine, meaning that it's got three methyl groups. It can donate those methyl groups to help convert homocysteine into methionine, and in the human clinical studies we can see that TMG lowers homocysteine levels."

"Personally, I take 1,000 international units of vitamin D as part of MicroVitamin. That level helps me make sure I'm locking in the benefits of vitamin D without getting anywhere near the high doses that might lead to problems."

"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."

"For me, I also take Micro Vitamin which is the low-dose multivitamin and mineral that I designed and personally use. I designed it to make sure that we don't mega-dose. Most multivitamins on the market mega-dose these micronutrients, which is not ideal. We want to hit our recommended daily intakes but we don't want to exceed them too much because we can cause side effects."

"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."

"At doses between 1 to 3 grams, it appears to be safe. It appears to have metabolic benefits from the human randomized control trial data and it pairs nicely with magnesium."

"Personally, I will still be using vitamin K2 supplements. I use the MK7 version and I take around 120 micrograms every day. I do this because there is some data to suggest that it helps to strengthen the bones and it may help reduce the calcium buildup in the blood vessels around the heart."

"I personally take glycine as part of my sleep supplement. It's got 2,500 mg of glycine on its own, but the sleep supplement also includes magnesium in the form of magnesium glycinate, which yields an additional 774 mg of glycine. So I'm taking just over 3,200 mg of glycine in my sleep supplement."

"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."

"There's a couple of supplements that I used to take that I don't anymore. I stopped taking basis. It had nothing to do with any kind of deleterious side effects or any new information that came out, it was more that I thought about it and thought about whether we have enough human data."

"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."

"Potassium helps to lower our blood pressure. It balances out our sodium levels while encouraging the walls of our blood vessels to relax. Its powerful effects is one of the reasons why I include it in my microvitamin."

"I take a supplement that's got 20 mg of zinc, but if you have a look at the elemental zinc, it's only 8.4 mg. The rest of the zinc I plan to get from my diet. The strategy is called micro-dosing — essentially making sure I'm hitting my recommended daily intake for zinc without mega-dosing."

"Personally, I do use spirulina to color my sleep supplement. Maybe there are potential additional benefits by using it as a colorant, but I don't plan on taking separate spirulina supplements at present."