Creatine: (0:11)
Athletic Greens: (1:49)
Theanine: (3:26)
Ashwagandha: (4:53)
Collagen: (6:18)
Astaxanthin: (9:33)
BCAAs (Branched-Chain Amino Acids): (10:31)
Electrolytes (Sodium, Potassium, Magnesium): (10:34)
Multivitamin: (11:59)
Calcium: (12:42)
NAC (N-Acetylcysteine): (13:35)
Glutathione: (14:14)
Berberine: (16:05)
Metformin: (16:13)
Resveratrol: (17:01)
TMG (Trimethylglycine): (17:31)
Biotin: (17:55)
CoQ10 (Ubiquinol/Ubiquinone): (18:34)
Tongkat Ali: (21:35)
Melatonin: (22:49)
DHEA: (25:55)
Sulforaphane: (27:45)
Probiotics: (29:42)
Apple Cider Vinegar: (31:37)
Plant-Based Proteins (Pea Protein): (32:18)
Magnesium (Glycinate, L-Threonate, Malate, Citrate, Oxide): (33:11)
Omega-3s (EPA/DHA): (35:46)
Vitamin D: (36:14)
Cod Liver Oil (Vitamin A): (36:14)

Supplements They "Love" (Recommended)
Creatine: A top-tier supplement for maintaining lean mass, providing cognitive benefits, and potentially helping ward off Alzheimer's and dementia. They note it's particularly helpful for cognitive function during sleep deprivation [00:11].

Theanine: Useful for achieving a calm focus without stimulation. It can help reduce coffee-related jitters or aid in sleep, though it can cause intense dreams [03:25].

Ashwagandha: Beneficial for managing cortisol and stress during intense, short-term periods, though they advise against indefinite, long-term use [04:55].

Multivitamins: Viewed as an "insurance policy" to cover potential dietary gaps, particularly citing studies on reduced brain aging [12:02].

NAC (N-Acetylcysteine): Useful for thinning mucus and supporting respiratory health, as well as its role in glutathione production [13:41].

Berberine: Helpful for managing glucose spikes, particularly for those with insulin resistance; they recommend taking it with main meals rather than on an empty stomach [16:08].

CoQ10: Essential for mitochondrial support, especially for those on statins. They suggest the ubiquinol form for better absorption, particularly for those over 40-45 [18:37].

Sulforaphane: A powerful detoxifier derived from broccoli sprouts that helps the body expel toxins like BPA and microplastics [27:43].

Magnesium: Highly recommended for its role in over 300 body processes. They emphasize picking the right form based on the goal (e.g., glycinate for sleep, L-threonate for cognitive support, malate for muscle recovery) and advise against magnesium oxide due to poor bioavailability [33:14].

Omega-3s (EPA/DHA): Vital for brain health and anti-inflammatory support. They recommend aiming for an omega-3 index of 8% [34:48].

Cod Liver Oil: An excellent source of vitamin A and a bioavailable form of vitamin D [36:18].

Supplements They "Leave" (Avoid or Less Useful)
Athletic Greens / Green Juices: Considered overhyped and lacking transparency regarding dosages. They emphasize that a solid diet is superior to powdered greens [01:55].

BCAAs: Generally unnecessary if you are meeting protein requirements, as essential amino acids (EAAs) are a more complete option [10:35].

Resveratrol: Often overhyped; they note a lack of strong human data supporting its efficacy compared to other antioxidants [17:04].

Biotin: Viewed as overrated, suggesting that adequate protein consumption is more effective for hair and nail health [17:54].

Melatonin: Advised against for nightly use, as it is a hormone that can affect natural production. They recommend it only for specific scenarios like resetting circadian rhythms during travel [22:51].

DHEA: Advised against unless under the guidance of a clinician, as it acts far upstream in the hormone cascade and can be unpredictable [25:59].

Apple Cider Vinegar (ACV) Gummies: Generally considered a waste of money; they suggest using standard vinegar and caution against the added sugar and heat-processing involved in gummies [31:39].

Plant-Based Proteins: Recommended against unless there is a specific intolerance to animal-based proteins, due to lower bioavailability [32:29].

Conditional/Other
Probiotics: "Love it" conditionally. They can be beneficial for rebuilding gut diversity, particularly after antibiotic use, but may cause bloating for some [29:44].

Tongkat Ali: Noted for its potential to increase testosterone, but they warn of potential side effects like agitation and DHT-related hair loss [21:38].

I work in nutraceutical manufacturing and the amount of metal that gets pulled out of the bulk green blends by the magnets is mind blowing. Ill never take any green drink again.

This is my 'go to' channel for supplements and health. I'm 70 years and I appreciate the in-depth discussions that at least introduces me to real help.

I have had skin issues for most of my life ( now 57 y.o.) including a round of antibiotics almost every year from childhood to well into my 30's for seasonal throat infection. In 2020 I started on the path for fixing the skin issues and then in 2022 I started high dosing probiotics. Within weeks I developed what looked like a host of new skin issues on my face and hands that looked like psoriasis that I never had before. In hind sight, I now think that the probiotics passed through my leaking gut and directly into my bloodstream where it caused new issues. All the while I believed I was doing the right thing. Today I have adopted a meat based diet with minimal supplements and no probiotics. My skin is much improved and whenever I eat "regular" foods, the effects show up days later and linger for weeks.

This was great to watch. I hope you do another episode with another list of supplements to discus.

Recommended Supplements Ranked

1. Creatine
2. Omega-3s
3. Magnesium
4. CoQ10
5. NAC (N-Acetylcysteine)
6. Sulforaphane
7. Theanine
8. Multivitamin
9. Ashwagandha
10. Cod Liver Oil
11. Collagen
12. Berberine
13. Probiotics
14. Tongkat Ali

L-theanine at 400 mg with a caffeinated drink helps me focus for complex tasks or stressful situations

This was solid you guys should do this again in the future

I absolutely love this video. You actually know what you’re talking about. I went to a top university and studied molecular biology as well as cell signaling and biochemistry. I have published in peer reviewed journals, presented, met with Nobel Prize winners, etc. Yes, I even did the MD thing. You know your stuff and this was a delight.

My husband and I spent a lot of money on Athletic Greens over the years and we stopped because of the lack of transparency. We now take a good multi, D3K2,C, magnesium and eat well. We realized we didn’t need to take 3 different vitamins!

Great interview with so many great nuggets

Awesome Episode thank you!!!

At one point the doctor mentioned the concept n=1. The suppliment that doesn't work for one peron is essential to another. It could be a simple difference in their MTFR gene determining the rate of methylation in their body. The variations on the theme are endless.

Thank you much for this video so needed and to the point great back and forth!!!

I have been taking collagen for a year now. I have taken every type and porcine worked the best. Even the benefits for that one doesn’t justify the price. Getting more protein in my diet and taking EAA the last 2 months has given me more benefits then collagen ever did.

1-Creatine-more than 5 mg so 10 grams; 2-L-Theanine is great-wonderful dreams -lowers cortisol-200-400 mg.; 3-Ashwaghanda-give it a break-chronically lowering cortisol is not good-good for stressful time but highly effective during stress 4-Collagen-Hair, skin and nails-Marine Collagen best-(imo)Type 1-eat more protein and then Types ii and V are great for joints (my opinion)-But best to eat basic proteins -Vitamin Ca cofactor-encourages Collagen and for years I only took Vitamin C but now with aging and issues I do use 2 different kinds of Collagen-also 5-Asthaxanthin-darkens skin and won't burn in sun very big deal and powerful antioxidant that I take almost everyday for my joints and skin, etc 6-Essential Amino Acids necessary 7-Multi-vitamins may be very helpful-covering bases with insurance policy-no calcium-me either so I agree-I do NOT take supplemental calcium EVER-Cardiovascular concerns and I totally agree; 8-NAC-Fabulous supplement-I take for mild Asthma and COPD -Gluthathione production-Master Antioxidant -600 mg x2/day! One of my most favorite supplements that I am never without. Great for Liver also. 9-Berberine-Great-for Insulin Resistance-would not take on an empty stomach-lowers blood pressure; 10-Resveratrol-overhyped -not enough data to support it-I agree and don't use it as I did many yrs ago thanks to Dr David Sinclair 11-Biotin-over hyped but may need occasionally if eating tons of eggs-individual 12-CoQ10-COOl/BEST-Great for Mitochondrial support-I agree and started taking CoQ10 about 3 years ago and take it every afternoon with my last meal-Fabulous for Cardiovascular protection-Better energy. Ubiqinol best-I agree 14-Tomcat Ali-May be good to increase testosterone for men-don't use obviously as a woman! 15-Melatonin-start small  and use only periodically-1-3 mg-be careful-use selectively Melatonin profound anti-inflammatory and may be anti-cancer also so i will continue to take Melatonin on occasion -Get outside in the am-Agree 16-DHEA-Interesting-OTC-Hormone-work with clinician only-I take it as I do have an extensive background in healthcare-also take Pregnenolone with it.-very small dosage-17-Sulforaphane-BIG DETOXIFIER-May dispel Microplastics-I agree and take Avmacrol as directed per dr. Rhonda Patrick-Fabulous product-NRF2 pathway is important-Dave Asprey likes Broc Elite by Mara Labs. Used to grow Broccoili Sprouts but was difficult so much easier to take Sulforaphane product. 18-Probiotics-Great but not for everyone but a big must have if you have to take antibiotics-I agree as they destroy your microbiome so presently taking Akkermansia to offset the harmful effects of Antibiotics-Must know why you need to take-I agree 20-ACV-I drink the mother EVERY am of my life for years with lemon water-not.a gummie person myself 21-Plant-Based Proteins-NO unless cannot tolerate Animal Based Protein; Pea protein only one acceptable-I agree 22-Magnesium-Love-me too and I take several types everyday-involved i 300 enzymatic reactions so very important-be very selective-I agree -Glycinate and L-Threonate and Mg Malate and Mg. Citrate for constipation-Be selective! LOVE Magnesium! 23-Omega 3's-Profound Benefits especially for Brain health-I agree and am mindful of these and either eat salmon, etc or take Omega's-Carlson's Finest and Nordic Naturals may be good choices -1-2 Grams/day-Triglycerol form best 24-Cod Liver Oil-Great and I use it every few days and alternate between regular Omega's and Cod Liver Oil-Fabulous-stack-I do also-Vit. D and A helpful in Cod Liver Oil-Agree totally ; Vitamin D is one of my all time favorite supplements and take Vitamin D and Vit K. We don't absorb Vitamin D as we should so we have to take extra and check our blood levels to see where we are -Please see Dr Michael Holick's work on Vitamin D -No theories with Dr. Michael Holick so please read what he says. Need to take Magnesium with Vitamin D and K2-mine is 81 and absolutely thrilled. We can't get enough from the sun. Fabulous discussion and one of my most favorite topics in my Holistic Health Coaching practice. Thank you Thomas-Great guest and interesting discussion. ❤

Great, deep conversation about supplements. I haven't seen a video in a while that I agree almost a 100% with. But yeah, you guys knocked it out of the park today

Great video!

20:12 "I don't want to fix what isn't broken" in the context of I take a supliment like CoQ10 that appears to be working. Yes there are many variables to make things work but why needlessly eliminate one that seems to work.

My attitude exactly. I take a bunch of suppliments but as long as I experience 'knock it out of park' gym sessions why start doubting any particular one.