Supplements You Should Take (and AVOID) in 2026

Key wellness / supplement strategies (what to take vs avoid)

General mindset / framework

• Most supplements are underwhelming: many are “expensive formulas of compounds” with little solid, consistent human evidence.
• The speaker uses an evidence-based level grading (e.g., S / B / C / D / F) to rank supplements by strength of data.
• When evidence is weak, the recommendation is typically to use food + lifestyle basics first.

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Supplements and wellness advice mentioned

Mostly “avoid” / low evidence (Level F / D)

Bovine colostrum (major skepticism)

• Claims (gut, immunity, rejuvenation, longevity) are not supported by high-quality consistent human trials.
• The speaker calls “bovine colostrum” a major scam (to date: low evidence).

Testosterone boosters (for most people)

• Testosterone supplements help mainly if you’re deficient.
• If testosterone is already normal, boosting has diminishing returns and can cause negative effects (e.g., acne, mood swings, infertility at very high levels).
• If low, doctor-prescribed HRT is viewed as more reliable than OTC boosters (lack of trial data).
• Many OTC formulas are not well-studied as complete products → ranked low (Level E).

GLP-1 “boosters/enhancers”

• The speaker argues supplements don’t match real GLP-1 drug mechanisms/clinical outcomes.
• Suggests you’d be better served by diet changes (e.g., more fiber/protein for fullness).
• Ranked Level F (avoid).

Turmeric / curcumin (dose + safety matters)

• Main issue: bioavailability (supplement doses may be far above what food provides, and typical food doses may not translate directly).
• High-dose supplement exposure has rare but potentially serious liver injury reports.
• Food-level turmeric is considered relatively safe, but supplement doses rank lower (Level D).

Nattokinase

• Mechanism may be promising (e.g., slight blood pressure effects); some non-randomized findings exist for lipids/arterial changes.
• Takeaway: evidence is interesting but not sufficient for broad recommendation.
• Ranked Level D (possibly C with future consistent evidence).

Probiotics (depends heavily on what “probiotic” means)

• Over-the-counter supermarket probiotics aren’t comparable to doctor/clinical-grade, strain-specific products.
• Because supplements aren’t well regulated, you can’t be sure what you’re getting.
• General gut-health use: Level D.
• Clinically studied, named strains (genus/species/strain): could be Level B.

L-glutamine (elutamine)

• Not recommended universally; mainly used in specific medical conditions (e.g., sickle cell, short bowel) and severe trauma settings.
• For healthy people, evidence for “leaky gut / intestinal hyperplasia” is limited.
• Upgrade:
  • With relevant chronic GI barrier issues: Level C
  • Average person without GI problems: Level D

Mushroom blends / mushroom coffee

• “Mushroom mixture” is not a clear scientific category (varied contents; fruiting body vs mycelium unclear).
• Lion’s Mane is best validated, but human cognitive benefits are small/inconsistent.
• Mushroom coffee effects likely relate to lower caffeine (cognitive benefit not proven).
• Overall: weak evidence, likely not above Level C.

NMN / NAD boosters

• NMN raises NAD levels, but real-world benefits (cognition, performance, aging) are modest/inconsistent.
• No conclusive evidence for lifespan/aging effects.
• Ranked Level C.

Urolithin A

• Some RCT evidence for mitochondrial/inflammation biomarkers, but the study authors had ties to the supplement developer.
• Not enough independent replication yet.
• Ranked Level C (possibly B later with more independent data).

Spermidine (called out for logic/name)

• Supports from animal/lab mechanisms (autophagy), but no human lifespan studies.
• The speaker doesn’t think supplementation clearly beats getting it from foods.
• Ranked Level C.

Adaptogens (most are weaker)

• Ashwagandha: some supportive meta-analysis data for anxiety/stress/cortisol, though studies may be small/industry-funded.
• Other adaptogens (e.g., Panax ginseng, “Rayi”) have weaker evidence quality.
• Ranked Level C overall, with Ashwagandha potentially higher if evidence strengthens.
• Best free stress technique recommended:
  • Diaphragmatic breathing (vagus nerve → parasympathetic activity → reduced perceived stress/anxiety)

CoQ10

• Evidence for major lifespan/energy/health claims is weak.
• Limited evidence in specific groups (e.g., heart failure outcomes; some statin/migraine symptom contexts).
• Generally Level B, possibly A if you fit the specific evidence-based categories.

Apple cider vinegar (ACV) — moderate

• Stronger support for blood sugar spike reduction and some weight-loss-related outcomes.
• Weak/unsupported for “detox” and “burning fat.”
• Cautions:
  • Can worsen heartburn, throat irritation
  • Can contribute to tooth enamel erosion
• Ranked Level C.

Magnesium (not universal; targeted benefit)

• More nuanced: helpful especially for certain groups.
  • Can lower blood pressure more in people with hypertension
  • Magnesium bisglycinate may improve sleep quality mainly in people who generally sleep poorly
• Ranked previously as B, but the speaker emphasizes “keep levels in check” rather than universal claims.

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“Worth it” / higher-evidence choices (Level S / B / A)

Beetroot / nitrate supplements

• Performance benefit comes from nitrates → nitric oxide → improved blood flow/oxygen efficiency.
• Practical guidance:
  • Look for at least ~800 mg nitrates (matching study amounts)
• Caution:
  • Alcohol mouthwash (antibacterial) can reduce conversion of dietary nitrates to nitric oxide.
• Ranked Level B.

Multivitamins (the speaker’s mind changed)

• Now rated higher after revising earlier ranking.
• Notes new evidence suggesting multivitamins may slightly slow biological aging.
• Moved from Level D → Level B.
• Motivation partly personal: coverage during chaotic life phases.

Prebiotics / fiber as a gut strategy

• Prebiotics feed gut microbes → increase short-chain fatty acids supporting gut barrier, blood sugar, cholesterol, and inflammation (though evidence is mixed).
• Product-selection tips:
  • Avoid very low-dose products (aim around ~10 g fiber, not 4–7 g)
  • Avoid/limit rapidly fermentable fibers like inulin/fructooligosaccharides (can cause gas/bloating)
  • Prefer slower-fermenting fibers (examples mentioned):
    • Reduced-fat glucoside (PHG)
    • Partially hydrated guacamole (as stated)
    • Tapioca
  • Choose variety (multiple fiber types) for microbiome diversity
  • Avoid fillers/excipients (e.g., no maltodextrin, fillers, additives)
  • Prefer credibility signals:
    • designed by real experts/clinicians
    • third-party testing
    • clinical research on the final formula, not just ingredient theory
• The speaker claims their own product (LOM) meets these standards, referencing double-blind clinical trial evidence and stating prebiotic fiber supplements score Level S based on presented evidence.

Postbiotics (early-stage potential)

• Concept: supplement beneficial compounds directly (e.g., butyrate) rather than feeding microbes.
• Evidence exists but is small/short-term; long-term outcomes are unclear.
• Recommendation:
  • Potential, but not “fully baked” scientifically
  • In the meantime: eat more fermented fiber
• Ranked Level B.

Creatine

• Evidence reviewed for older adults and cognition:
  • Multiple studies show positive associations with memory/attention
  • Works whether creatine comes from food or supplements
• Maintains high confidence:
  • Creatine monohydrate remains Level S
  • Also supports muscle performance.

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Presenter / sources

Presenter/source

• The video’s speaker (name not provided in the subtitles).

Sources referenced inside the video (as described; no full citations provided)

• 2023 meta-analysis of randomized controlled trials (nattokinase)
• 2024 meta-analysis of randomized controlled trials (ashwagandha)
• 2022 randomized controlled trial (urolithin A)
• Early 2026 systematic review (creatine, cognitive function)
• Mentions of DPP-4 enzyme, GLP-1 receptor mechanism, and randomized controlled trials generally (no additional bibliographic details given in subtitles)