Video summary

Top 5 Best Evidence-Based Supplements: Plus What The Docs Take

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness strategies & self-care / productivity tips from the video

Core message (how to think about supplements)

Supplements should supplement (support) a healthy lifestyle, not replace it.

  • You can’t “supplement away” major life-history harms (e.g., a long smoking history); lifestyle change is foundational.
  • Evidence matters: the presenters distinguish evidence-based supplements from popular ones with little or no proof.

Top 5 evidence-based supplements (and what they’re used for)

5) Magnesium

Best-supported uses mentioned:

  • Sleep support (including helping with restless legs)
  • GI/constipation support
  • Acts as a cofactor in hundreds of body reactions (general body functioning)

Practical selection guidance mentioned:

  • If choosing one: magnesium glycinate (most generally useful)
  • If constipation is the main issue: magnesium citrate may be better
  • Because magnesium testing is complicated, the talk suggests a cautious “trial” approach:
    • consider taking magnesium and adjusting until you find an effective dose
    • back off if you get diarrhea
  • Note: people may be under-dosing; dosing accuracy is a common issue.

4) Omega-3 (EPA/DHA)

Main benefits discussed:

  • Brain/mental function (stronger evidence)
  • Cardiovascular support (moderate evidence), including LDL/cholesterol lowering

Food vs. supplement:

  • You can get omega-3 from fatty fish (e.g., salmon), but many people don’t eat enough.
  • Types discussed:
    • EPA/DHA are the key forms
    • For plant-based eaters: use algae-based omega-3 (bypasses fish, provides the more usable omega-3 type)

3) Vitamin B12

Why it matters:

  • Supports nerve function
  • Supports DNA synthesis
  • Many people are deficient, especially if they don’t eat animal foods

Sources mentioned:

  • Meat/red meat, chicken, eggs
  • Organ meat (with liver noted)
  • Fish is also referenced as a good source

Caution / myth-busting:

  • The MTHFR genetic trait can reduce conversion of B12, but it’s not a reason for everyone to switch forms.
  • Social media claim: “only methylcobalamin works” → they say this is not true for most people.
  • If B12 levels stay low despite supplementation, they advise physician assessment (to rule out absorption problems rather than automatically changing forms).

2) Creatine

Primary benefits discussed:

  • Athletic performance (helping you train harder and recover)
  • Likely helps with strength and muscle gains indirectly by improving training capacity
  • As people age, it may help counter loss of muscle mass/strength
  • Emerging evidence for brain function and mood

Safety notes:

  • They push back on common misinformation:
    • creatine does not have evidence-based issues like kidney harm in healthy people
    • but if someone has existing kidney disease, use caution or consult a physician

Mechanism analogy used:

  • Creatine as “cash” for short bursts of high-energy activity—readily available for performance needs.

1) Vitamin D (their top pick)

Why it’s emphasized:

  • Widespread deficiency, especially in winter
  • Their context: in their location, it’s hard/impossible to get enough vitamin D from sun from October to April
  • Even though sunscreen reduces skin cancer risk (good thing), it also contributes to lower vitamin D synthesis

Who benefits (examples mentioned):

  • People indoors more often
  • Patients with fractures
  • Older adults with bone health concerns (e.g., osteopenia / pre-osteoporosis, postmenopausal women)

Dose ranges mentioned:

  • commonly 1,000–2,000 IU, potentially more depending on situation
  • some people take 2,000–3,000 IU

Food note:

  • Limited natural sources; they mention mushrooms grown in shade as a (weird but real) source.

“Honorable mentions” (not top 5, or conditional)

  • Collagen: attention is high, but evidence described as weak
  • Biotin: marketed for hair/nails, but evidence is not strong
  • Fiber supplements (e.g., Metamucil): useful if you can’t get enough fiber from food
  • Protein supplementation:
    • for busy people / those with difficulty meeting protein needs
    • especially helpful for older adults or gym-goers trying to increase protein intake
  • Zinc for immune function: “soft evidence” and relatively overused
  • Vitamin C: evidence described as mixed/soft, especially regarding high-dose use when sick (they note common beliefs in high doses)

What the presenters personally take (as stated)

  • Dr. Brad Leavitt

    • Vitamin D
    • Omega-3
    • B12
    • Creatine
    • Magnesium (but says he often forgets)

  • Dr. Paul Saladino

    • Says he takes:
      • Vitamin D (not in summer)
      • Omega-3
      • B12 (every day per subtitle context)
      • Creatine (every day per subtitle context)
      • Magnesium less consistently (forgot/reasons discussed)

  • Also mentioned

    • they both take vitamin D and omega-3
    • a multivitamin is mentioned as one he/they take, but it’s described as “not even on our list,” so it’s not part of their top-5 rationale

Presenters / sources

  • Dr. Brad Leavitt
  • Dr. Paul Saladino
  • “Talking with Docs” (channel/format name used in the video)

Original video