8 Things NO ONE TELLS YOU About Supplements

These are 8 little-known things that no one mentions about supplements. Learn not only how to take supplements for muscle growth like creatine and protein but also learn which supplements are best for weight loss. Best of all you'll figure out which supplements you should take and which ones are a waste of your money like multivitamins...watch the video to find out more.

It's not uncommon to come across supplement ads that promise that you can burn fat and build muscle without even trying. Just buy the supplement. Unfortunately not only is the world of supplements full of false advertising and overhyped promises, but it also preys on beginners and people that don't understand that supplements will never replace hard work and consistency. So to help you make better choices with the supplements you buy I want to go over 8 things that no one tells you about supplements. 

And first I want to start with multi-vitamins because I know a ton of you are on the multivitamin train. To be exact, According to a study published in the Journal of Nutrition, 33% of the US population (1.5) takes a multivitamin regularly. And I know your doctor might've told you that they help, and I'm just a guy on youtube, but at least consider the evidence that your multivitamin supplement might just be completely useless. Of course, it does depend on your situation but everyone should know that there are multiple meta-analyses that find no evidence that taking a multivitamin supplement will increase life expectancy. (7) On top of that most leading multivitamin brands that you would recognize, contain ingredients with very low bioavailabilities, such as magnesium oxide, which has a very poor absorption rate, meaning it won’t do much. Another common issue is that the majority of these vitamin supplements are made up of cheap nutrients that are already easy to get from your diet, and you're just taking in extra for no reason. Not only is this useless, but over-supplementation can actually be harmful because many vitamins and minerals interact, and overconsumption of one can cause a deficiency in another, even if you're taking the so-called adequate intake. (8) Also the irony of all of this is that the micronutrients that many people are actually deficient in like vitamin d, vitamin k, and Iodine are either not present or present in very small amounts within multivitamins. This is because consuming too much of these can cause toxicity and no multivitamin manufacturer wants to deal with a lawsuit. So if you're thinking about taking a multi-vitamin, instead of taking a shotgun approach, figure out which micronutrients you are actually deficient in, if any, and then fix those. If you take a blood test and find out that you're deficient in a certain nutrient then you can supplement with that one nutrient or even better yet find real food that you can eat to take in more of that nutrient. Real food is typically a better option because as far as we've come with nutrition science, we truly don't know if there are still a ton of essential nutrients within fruits, vegetables, and whole foods in general that we haven't even discovered yet. So how would any supplement company be able to put a nutrient that we haven't even discovered yet, into a man-made multi-vitamin?

[GravityTransformation]

References

1. A 2009 study had 20 college-aged rugby players volunteer in a study where they either received creatine or a placebo. Found that creatine may increase dht.

2. "Multivitamin-multimineral use was the most frequently reported dietary supplement (33%)."

3. “Subjects loaded with creatine (25 g/day creatine with 25 g/day glucose) or placebo (50 g/day glucose) for 7 days followed by 14 days of maintenance (5 g/day creatine with 25 g/day glucose or 30 g/day glucose placebo)”

4. “DHT increased 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance.”

5. There are ten randomized controlled trials that found that creatine supplementation had no effect on testosterone.

6. According to a large-scale study, 13% of multi-ingredient supplements contained doping, and according to another, it is 15%.

7. “90% of sports supplements contain trace of estrogenic endocrine disruptors, with 25% of them having a higher estrogenic activity than acceptable.”

8. There is no evidence that taking a multivitamin will increase life expectancy, as shown by multiple meta-analyses.

9. Over-supplementation can be harmful because many vitamins and minerals interact and overconsumption of one can cause deficiency of the other even in the presence of adequate intake.

10. Six well-trained male cyclists undertook two baseline and three experimental 10-km time trials. The results showed that when the participants thought they took a placebo, they produced, on average, 2.7 percent less power than when they believed they took the moderate dose of caffeine and they produced 4.5% less power than when they thought they took the higher dose of caffeine.

11. Another study found that believing you're on caffeine improves performance more than actually consuming 6mg/kg, which equals around five cups of coffee.

12.A zinc deficiency causes lean body mass loss, which gets restored by zinc consumption.

13. Being deficient in zinc can lower metabolism and testosterone. (12)

14. Zinc supplementation can significantly increase appetite.

15. Animal-based zinc sources like oysters and organ meats are superior to plant-based zinc sources because plant-based foods often contain phytic acid, which decreases the bioavailability of zinc by around 20%.

16. Forty grams of daily whey supplementation did not produce more muscle growth or anabolic signaling than consuming the same amount of protein in the form of milk.

17. Casein is decent at reducing protein breakdown while whey isn't effective in that regard.

18. Casein is superior for gaining strength and muscle compared to whey, as found by a study published in the Annals of Nutrition and Metabolism.

[funnyciscoleon]

I’ve done a lot of research throughout my life. One thing I know is that I still don’t know a lot. Every year a study debunks some and solidifies others.

[SchuyFit]

0:30 - Most multivitamins are almost completely useless
2:48 - Companies can publish biased research
4:28 - Creatine probably doesn't increase hair loss
6:00 - If a supplement has a ton of ingredients, it's probably not worth buying
7:20 - Supplement claims also have personal bias
9:18 - Many supplement effects are placebos
10:08 - Supplements with zinc can increase hunger
11:42 - Whey actually isn't the best supplement for muscle building

I wish the shredded gods bless you with many gains!

[esposoman]

When I started to lift weights a fitness instructor told me : "First I want you to learn to lift properly, then I'll teach you to eat properly. When you do that, we'll talk about supplements".

[creativeaaditya]

1:- Multi Vitamins. 0:29.
2:- Positive Publication Bias. 2:49.
3:- Creatine is gonna cause hair loss. 4:24.
4:- If a supplement has a ton of ingredients. 5:57.
5:- Personal Bias. 7:20.
6:- Most of those effects are due to The Placebo Effect (psychological). 9:17.
7:- Supplementing with zinc can increase hunger. 10:06.
8:- Whey is not the best protein supplement for muscle growth. 11:43.

So, if you wanna say thank you, just go ahead and subscribe to my channel or at least check it out, you’ll love the content definitely!

[franklynmanuel]

He puts a lot of work in making this video without just telling.

[piano_apprentice]

I think the guy in the clipart should be most concerned with the fact that his kidneys are in his chest imo

[yortsemloh]

I got strep every year sometimes more than once prior to September of 2015 when I began taking zinc and vitamin C every day. Since then I’ve only had the sniffles once and haven’t had a fever at all. I’ve been around several people with Covid at work and as of yet haven’t gotten sick.

[giorgi]

High protein food, creatine, hard work and good sleep is all you need.

[totallysickable]

I never took supplements for the first few years of working out because I figured they were just scams. But then I gave casein and whey protein powder a try and felt a huge difference. Can’t speak for anything els, but protein powder dose help especially if you have trouble building muscle

[chill_nrg]

Make a video about vitamin supplements that do work.

[caliyusuff]

Eating is ofcourse superior to supplementation. But don't forget that everyone don't have the time to either cook or consume a diverse amount of food sources to get in all the micronutrients, hence why a daily multivatimin or other supplements are a great option for them!

[DrTariqRamadan]

Love u Bro, being a health professional I know what's happening in the corporate and capitalist health system,
Let me say that you are a real gem 💎, all of your opinions are having strong scientific evidence... Thnaks Gosh that we have guys like you. I'm binge watching your videos... By the way I'm your fan since last 3 years....

N last bt not least with IF, workout and healthy eating I lost 7kg in one month 😂🤞🏋️🥗

[GeneralSherm]

Time stamps:
2:50 - positive publication bias
4:26 - creatine is going to cause hair loss
5:58 - if a supplement has a ton of ingredients, there’s a good chance it’s not worth buying
7:22 - personal bias
9:19 - most of the effects are due to to the placebo effect
10:08 - supplementing with zinc can cause hunger
11:45 - whey is actually not the best protein supplement for muscle growth

[hutte]

I don’t care if they’re useless, flintstones are delicious…

[ignasia]

I'll just respond to Multivitamins:

1 - The study DID NOT differentiate between multivitamin types. In fact the ONLY multivitamin regiments tested were the compact pills, not gel caps with loose vitamin mixtures inside.

2 - The study failed miserably to account for whether the vitamins were ever digested. Or whether those compressed/compacted vitamins like 1-A-Day just go through your system and appear whole.

Thus the study is not just flawed, but grossly negligent. The only way for the bulk of common major company multivitamin will be absorbed, is if you actually chew them beforehand. Stomach acid will not split certain types of foods apart, nor will intestinal fluids. They require being in an individuated form that allows splitting off and pair bonding with requisite enzymes that determine what the chemical, mineral, or form of food you've ingested even is, then where it is meant to go.

Since you're not getting that with general over the counter vitamins by just taking them, no, they do nothing for you.

So your own advice based on this is at best, faulty. I highly suggest taking it with a heaping mound of salt, as it's a genuine issue with scientific studies that critical factors are overlooked that will necessarily fuck up the results, or give no results at all, as it negates any aspect of the testing, whether control or variable groups. Unfortunately, this is the norm, not the exception. Most scientists are just as lazy as you or I. Or are just as agenda driven as anyone else is, like taking money and creating intentionally faulty studies to produce the desired money driven results.

[GymGarageMan]

Manufacturers pray on the vulnerable!! Never wasted money on supplements or time on diets just ate sensibly and trained hard..still as ripped af at 50 years old!!!

[IsmailAbdulMusic]

Herb extracts from natural herbs are good for us to take. Also essential amino acid tablets are helpful and highly bio-available

[raggarbergman]

I pretty much only use Omega3 (yes I feel difference in my arthritis) and creatine for my brain mainly. And yes protein powder just because it is easier to get my protein intake up. :) Our bodies are made to mine the nutrients out from real food.

[Jason_g_kennedy]

ZMA caused major arthritis attacks in my hips and back, auto immune decease. It was to much magnesium from my diet and supplements.