Summary of "11 Supplements Reviewed by a PhD - 47 Studies Later"
Summary of Key Wellness and Supplement Insights from “11 Supplements Reviewed by a PhD - 47 Studies Later”
The presenter reviewed 11 supplements based on scientific literature, including meta-analyses and randomized controlled trials. The focus was on specific health outcomes such as heart health, sleep, metabolic syndrome, cognitive function, physical performance, skin, eye health, and cardiovascular markers. Each supplement was graded based on:
- Strength of evidence (quality and quantity of studies)
- Effect size (magnitude of the supplement’s benefit)
Key Supplements Reviewed and Findings
Omega-3s (Fish Oil) for Heart Health
- Good evidence supporting reduction in heart disease risk.
- Effect size: small to moderate.
- Possible risk: increased irregular heart rhythms (fibrillation), but overall protective.
- Grade: B
Glycine for Sleep
- Consistent evidence from 4 studies showing effectiveness.
- Effect size: small.
- Most studies industry-affiliated, so cautious interpretation advised.
- Grade: C
Taurine for Metabolic Syndrome
- Benefits include reduced blood pressure, triglycerides, and possibly blood sugar.
- Effect size: mild but across multiple markers.
- Some inconsistency across studies; more research needed to identify who benefits most.
- Grade: B
Astaxanthin for Skin Health
- Some evidence of benefit in 2 out of 3 skin aging measures.
- Effect size: small; study quality and consistency issues.
- Not a top choice for skin improvement currently.
- Grade: D
Lion’s Mane Mushroom for Cognitive Function
- Minimal benefit for healthy individuals.
- Some evidence of benefit for those with cognitive impairments (e.g., dementia, sleep issues).
- Limited human studies overall.
- Grade: D (healthy individuals), C (cognitive dysfunction)
Beta-Alanine for Physical Performance
- Improves performance in high-intensity exercise lasting 30 seconds to 10 minutes.
- Effect size: small but consistent across ~40 studies.
- Grade: B
Creatine for Physical Performance (Especially Older Adults)
- Moderate benefit for muscle mass and strength; less clear for bone health.
- Strong evidence across age groups.
- Grade: A (gold medal)
Rhodiola Rosea for Cognitive Function
- Limited and poor-quality human studies.
- Anecdotal positive experience from presenter.
- Grade: C (tentative, may improve with future research)
Niacin (Vitamin B3) for Cardiovascular Health
- Plaque reversal in arteries: conflicting evidence, poor quality studies, no strong proof.
- Blood pressure and other cardiovascular markers: small improvements.
- Grades:
- Plaque reversal: F
- Blood pressure: C
- Other cardiovascular outcomes: D
Lutein and Zeaxanthin for Eye Health
- Strong and consistent evidence for long-term eye protection and function improvement.
- Used together for synergistic effect.
- Grade: A
Berberine for Metabolic Disorder (Type 2 Diabetes)
- Benefits include improved blood sugar control (HbA1c), insulin sensitivity, and reduced blood fats.
- Some studies lack placebo control; overall evidence moderate.
- Grade: C (potential to upgrade to B with better studies)
Supplement Prioritization (If Limited Budget/Capacity)
- Creatine – best overall for performance and muscle health
- Lutein and Zeaxanthin – excellent for eye health
- Astaxanthin – modest skin benefits
- Omega-3s – cardiovascular benefits (lower dose ~1g)
- Taurine – metabolic syndrome support (secondary priority)
Supplements like glycine, lion’s mane, beta-alanine, rhodiola, niacin, and berberine may have benefits but are lower priority based on current evidence and effect sizes.
Additional Notes
- The presenter emphasizes that conclusions apply only to the specific outcomes studied.
- Some supplements show promise but require more high-quality, consistent research.
- The presenter experienced some community pushback when presenting critical appraisals.
- Links to individual videos and detailed analyses are provided in the original video’s pinned comment.
Presenter / Source
- PhD presenter (name not provided) who conducted an extensive review of 47 studies and meta-analyses on 11 supplements.
Category
Wellness and Self-Improvement
