99% of supplements are snake oil, but there are some supplements alongside a great diet, exercise, sleep, and life purpose that actually make a difference.

#Supplements #Longevity

SOME ADDITIONAL REFERENCES

Creatine: Uses, Benefits, Side Effects, and More

If you’re the kind of person who shops for popular dietary supplements like protein or collagen powder, you’ve probably seen another popular bottle on the shelves: creatine.

This supplement, which is most commonly taken in powder form (often stirred into a protein shake, applesauce, oatmeal, and so on), is a staple in the bodybuilding and certain other sports communities thanks to its ability to help you pack on muscle and work out longer and harder.

While creatine is generally considered safe — and is one of the most researched supplements out there — it is still a supplement, which means it’s not regulated by the Food and Drug Administration (FDA) and product claims don’t necessarily need to be substantiated (though the FDA can pull products that are found to be unsafe).

Before you consider taking it, here’s what you need to know:

“Your body naturally makes it from other amino acids that you receive from various protein sources.”

When it comes to creatine supplements, there are also different options for ingesting it, and they’re not all created equal. “There’s much debate on which type has the highest bioavailability — which is absorbed the best,” Bates notes.

And as far as formulations, the International Society of Sports Nutrition has approved and recommends creatine monohydrate supplements as not only a safe form of the supplement, but also the most effective one available.

So How Much Creatine Does My Body Actually Need?

If you’re not lifting super-heavy weights, doing high-intensity workouts, or eating a mainly vegan or vegetarian diet, your body probably makes as much creatine as it needs. “Creatine is naturally found in animal-based products,” says Bates, “so your body can make plenty of creatine as long as you have a balanced diet that includes animal-based products.” Protein sources like beef, chicken, pork, and fish help your body produce the creatine it needs — it varies depending on the source, but, in general, a 3-ounce serving of meat will have about 0.4 grams (g) of creatine, Bates says.

If you want to take creatine as a supplement for bigger and stronger muscles, then the standard protocol is to have a “loading period” where you significantly increase your creatine intake for a few days or weeks. “This can prime your muscles to increase the amount of creatine that they ‘hold,’” explains Bates. “During the loading period, you generally take 5 g of creatine four times per day, for a max of 20 g a day. After the loading period, you decrease the amount of creatine you take to a ‘maintenance’ level of 3 to 5 g per day.” (That’s also the recommendation from the International Society of Sports Nutrition.)

There’s no need to go overboard on creatine intake, though, in search of crazy muscle growth. “The maximum amount of creatine that you can hold depends on the amount of muscle mass you have,” explains Bates. “So if you have more muscle, then your body can store more creatine. In general, the muscle can hold about 2 to 3 g of creatine per kilogram of muscle mass. So the amount of creatine you use will depend on the amount of muscle mass you have.”

Studies have deemed staying in the range of 3 to 5 g per day for maintenance to be safe, and while higher levels have been tested under acute conditions without adverse effects, there isn’t sufficient evidence to determine long-term safety. If you’re interested in upping your creatine consumption, you should work with your doctor or dietitian to make sure it’s right for your goals and health history.

Why Do People Take Creatine Supplements?

The most common use of creatine supplements is to help attain goals in exercise and sports. Bodybuilders, weightlifters, endurance runners, wrestlers, and other athletes use it to build muscle and enhance performance, stamina, and recovery time. It is especially helpful in sports that require brief, high-intensity activity. “Short, fast movements use a different energy system than aerobic exercise,” says Bates. “It mainly uses creatine. So in theory, the higher creatine stores you have, the more time you have until you fatigue.” Examples might include sprinting or throwing a baseball pitch, both of which involve quick surges of energy.

Creatine, the amino acid, naturally helps your body produce more adenosine triphosphate, or ATP, a small molecule that’s actually your body’s primary energy source. But research shows that your body is only capable of storing enough ATP for 8 to 10 seconds of high-intensity exercise — and after that, it needs to produce new ATP for you to continue.

If you’re exercising at your maximum intensity, your body literally can’t produce enough ATP to keep up. That’s where creatine supplements come in: They can help increase your body’s stores of phosphocreatine (an organic compound of creatine and phosphoric acid that’s stored in your muscle tissue) to produce new ATP during high-intensity exercise.

This is all great for bodybuilders. Creatine supplements can increase muscle fiber growth 2 to 3 times more than training without it, as well as double a muscle’s body mass and double the maximum weight someone can bench press in a single repetition, one 12-week study in weightlifters found.

In other research, creatine was determined to be the single most beneficial supplement available for adding muscle mass out of six supplements that had sufficient data to be analyzed in the meta-analysis.

It’s not just bodybuilders who could benefit. One analysis found that creatine supplementation may enhance performance in track sports (like sprinting), combat sports (like boxing), team sports (like basketball), and more.

Other research shows that creatine supplementation helped muscle recover faster and reduced muscle damage after intense exercise. It’s also been shown to help muscles hold more glycogen (stored fuel) than they ordinarily could.

Highly active vegans and vegetarians might also get an energy boost from creatine supplements if they’re not getting enough from the diet, and children with rare creatine-metabolizing syndromes may see improvements in some symptoms if they take creatine supplements.

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What Are Hyaluronic Acid Supplements?
This daily supplement may improve joint function and reduce wrinkles

Hyaluronic acid supplements are made using artificial forms of a substance that naturally occurs in the body. Hyaluronic acid is a polysaccharide (a type of carbohydrate) that occurs in high amounts in the skin, joints, and eyes, providing lubrication and keeping tissues hydrated.

Hyaluronic acid levels decrease as you get older. So, as you age, hyaluronic acid supplements may help treat or prevent aging-related health conditions.

This article explains how hyaluronic acid supplements are used, their side effects, and their dosage.

Uses for Hyaluronic Acid Supplements

One of the most common uses of hyaluronic acid is in treating and managing osteoarthritis, also known as wear-and-tear arthritis.1

Some alternative medicine practitioners contend that hyaluronic acid supplements can also prevent or treat many other health concerns, including:

• Accelerated wound healing
• Acid reflux
• Chronic fatigue syndrome
• Chronic pain
• Dry eyes
• Gum disease
• Eczema
• Erectile dysfunction
• Fibromyalgia
• Insomnia
• Osteoporosis
• Skin wrinkles
• Urinary tract infections
• Vaginal dryness

In addition to oral supplements, hyaluronic acid comes in other forms. These include:

• Hyaluronic acid injections in the knee (for knee osteoarthritis)
• Hyaluronic acid serums for the face (for skin appearance)

Some believe the oral supplement offers the same benefits as these other forms. Research supports some of these claims but not others.

Osteoarthritis

Hyaluronic acid is a fluid that, among other things, helps moisten the joints. An injectable form of hyaluronic acid, called hyaluronan, can offer short-term relief from pain and stiffness in people with severe knee osteoarthritis.

Although it is sometimes used for symptom management, injectable hyaluronic acid is not considered a first-line treatment for knee osteoarthritis.

In addition, the American College of Rheumatology, the Arthritis Foundation,3 and the American Academy of Orthopedic Surgeons do not recommend hyaluronic acid injections for knee arthritis.

The benefits of oral hyaluronic acid are less certain. That said, several small studies have shown promise.

A 2015 study published in Rheumatology International reported that a three-month course of an oral hyaluronic supplement called Oralvisc offered relief to adults with obesity and knee osteoarthritis.5 Among those given Oralvisc, researchers found:

• A steep reduction in inflammatory proteins called cytokines
• An increased concentration of hyaluronic acid in joint fluids

In addition, a 2017 study in the Journal of Medical Food reported that an oral formulation of hyaluronan had similar effects.6 Among the 72 adults with knee arthritis who completed the study, those given oral hyaluronans had:

• Lower pain scores
• Improved sleep quality
• Significant reduction in the use of pain medications compared to those provided a placebo (a treatment with no medical benefit)

Skin Wrinkles

There is evidence that oral hyaluronic acid has antiaging properties that improve skin tone and reduce fine lines and wrinkles.

According to a 2017 study in Clinical, Cosmetic, and Investigational Dermatology, after 12 weeks of treatment with oral hyaluronan, 60 people with crow’s feet (wrinkles near the corner of the eyes) experienced a reduction in wrinkle depth and volume. They also had improved skin luster and suppleness.7

Two different concentrations of hyaluronan were used in the study, each dosed at 120 milligrams (mg) per day. Interestingly, people who were provided the higher concentration experienced similar results to those given the lower concentration, but in a shorter period of time.

A 2017 study in the Journal of Evidence-Based Complementary and Alternative Medicine similarly reported promising outcomes with hyaluronic acid supplements containing biotin, vitamin C, copper, and zinc. Specifically, the study found that after 40 days, 20 women, ages 45 to 60, had:8

• Improved skin elasticity
• Improved texture
• Reduction in wrinkle depth
• 24% increase in skin hydration

Dry Eyes

Because hyaluronic acid aids in fluid retention and is also a lubricant, use of eye drops containing this ingredient has become more popular for those with dry eye disease.

There’s evidence to show that this may indeed be a helpful measure for those suffering from dry eyes. When a 2021 study compared eye drops with hyaluronic acid to drops without it, people using the drops containing hyaluronic acid showed significantly better tear production.9

Also, after using the drops containing hyaluronic acid, tear breakup time (a measure used in dry eye syndrome) significantly improved compared to cases where saline drops were used. Investigators found that signs and symptoms of dry eye were reduced more by treatment with hyaluronic acid drops than with other artificial tears.

[…]

Dosage and Preparation

Oral hyaluronic acid supplements can be found online and in drugstores, health food stores, and shops specializing in nutritional supplements. Unlike injectable hyaluronic acid, you do not need a prescription to purchase them. However it is always best to consult your provider before starting any supplements.

Hyaluronic acid supplements are available in tablet, capsule, or softgel form. In addition, there are some flavored and unflavored liquid formulations. Some over-the-counter arthritis remedies also contain a combination of hyaluronic acid, glucosamine, and chondroitin sulfate.

There are no universal guidelines for the appropriate use of oral hyaluronic acid. Some manufacturers recommend a daily 200 mg dose, while others suggest 1,000 mg per day.

Despite claims to the contrary, there is no evidence that higher doses of hyaluronic acid provide better results. Most clinical studies have limited the daily intake of hyaluronic acid to no more than 240 mg.

What to Look For

Dietary supplements are not strictly regulated in the United States, making it difficult to know which brands are reliable and which are not.

One sign of quality is a stamp of approval from the U.S. Pharmacopeia, NSF International, or ConsumerLab. These independent certifying bodies ensure that the ingredients listed on a product label are correct and pure. Only supplements voluntarily submitted for testing are eligible for certification.

Read the Label

Always read ingredient labels to check for ingredients you may be sensitive to, including gluten and other common allergens. If you don’t recognize something listed, ask your pharmacist about it.

If you are allergic to poultry or eggs, opt for brands marked “vegan” or “vegan-friendly.” You will also want to check that softgels are made with a vegetable-based gelatin.
Hyaluronic acid supplements can be stored in the refrigerator or in a cool, dry room. Discard any product that has expired or shows signs of moisture damage or deterioration.

Summary

Some people use hyaluronic acid supplements to treat osteoarthritis and skin wrinkles. While doctors use injectable hyaluronic acid for short-term arthritis pain relief, the benefits of oral preparations are not well-understood. However, some small studies have shown promising results.

DR. BRAD’s THOUGHTS

Most supplements are snake oil. Some, however, are added along with a solid, healthy diet, exercise, sleep, and purpose that make a difference. In the case of creatine, it increases your workout capacity and enhances your muscle mass. For older adults, green tea and collagen peptides significantly improve memory while not having any adverse health effects and do not contribute to hair loss. I take five grams of creatine each day and ten to fifteen grams of Collagen Peptides.

Let’s have a look at Hyaluronic acid. Hyaluronic acid is the backbone of our Connective tissue. It holds everything together, but the quantity of hyaluronic acid decreases as we age to the point Where a 75-year-old person only has one-Quarter of the amount of hyaluronic acid In their skin compared to a 19-year-old Person. We’ve got multiple human Randomized controlled studies, all Showing that hyaluronic acid supplements Improve skin Health, with the latest one Being published in 2021. Compared to Placebo, hyaluronic acid supplements Significantly improved wrinkles, water Content of the skin, and skin elasticity. Regarding safety, there was a concern That hyaluronic acid supplements could Fuel cancer growth which is the last thing we want, but this was Thoroughly explored when hyaluronic acid was given to mice that already had Tumors. There was no accelerated Tumor growth with hyaluronic acid, so I took 200 milligrams of High molecular weight hyaluronic acid.

To start identifying routine care, follow the most recent clinical guidelines.

Omega-3 supplements lower your cardiac risk. Finally, mix psyllium husk into your morning cereals to stay fuller.

Now TMG is found in foods such as beets Spinach and whole grain Bread, and the Average daily intake is between 100 and 300 milligrams, so most of us Are already getting some TMG, but I am adding to that by Supplementing with one gram.

I’m not recommending mega-dosing. All I suggest is reaching the Optimal intake. This includes vitamin D3 and 1000 international units of vitamin B3, so I take 50 milligrams of Niacin vitamin K2 120 micrograms, and This is for bone strength zinc eight Milligrams and magnesium 120 milligrams.

You could select a multivitamin so Long as you’re not mega dosing, or you could take these as individual Supplements and enter the final supplements that I want to mention, glycine and NAC. Throughout our life, We want to strike a perfect balance Between oxidants and antioxidants. Still, From the age of about 45, the oxidants start winning, so our levels offer a Powerful antioxidant called glutathione Start to plummet.

Glycine and NAC are Building blocks for glutathione. A recent study showed that older adults Who were supplemented with Glycine and NAC corrected their glutathione levels and improved their mitochondrial Performance.

Out of everything that I’ve discussed on this list so far, this Is the least evidence-based one. From the age of 45, I Would supplement with one gram of NAC And one gram of glycine.

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