What the experts report taking. With proof and prices.

AH

"I know many people are curious as to whether or not caffeine can improve focus and concentration, and indeed it can. There is a kind of general range in which we can talk about caffeine as being useful for focus and concentration, and the range is basically from 100 milligrams to 400 milligrams."

AH

"One of the key compounds that supports concentration and focus because it generally supports mood, concentration, and focus and brain function in general are the omega-3 essential fatty acids. And it's really clear that getting somewhere between one and three grams of EPA essential fatty acid per day can improve outcomes. That is, can improve mood and can improve cognitive function. Again, in the context of focus and concentration, it's in modulating the neural circuits and brain function that are going to support focus and concentration."

SS

"Creatine is used in all the fast energetics of our body... brain function, gut function, heart health, all of that requires creatine."

GC

"One study looked at Vitamin D supplements and the actual content measured in the pills ranged from 9% to 146% of the dose stated on the label."

AH

"For many people actually, a small percentage of people who take threonate including one of our podcast staff here have stomach issues with it. They can't tolerate it."

AG

"So, if you're too low in fiber, you're constipated. But if I give you too much, well, you know what happens, right?"

AH

"Concentrations of melatonin in many commercial supplements have been shown to be anywhere from 85% to 400% of what's listed on the bottle."

BS

"The evidence shows that collagen supplements significantly improve skin hydration and elasticity."

RP

"The optimal range for daily protein intake is closer to 1.2 to 1.6 grams per kilogram body weight per day, or roughly 0.54 to 0.72 grams per pound."

GC

"The trick is that the iron in plants is non-heme, so to increase absorption, you want to have it with some vitamin C, like some broccoli or bell peppers or a spritz of lemon."

BS

"Salt substitutes, they reduced the risks of strokes by 14% during a 4.74 years follow-up period."

BS

"It strongly inhibits COX 2 enzymes, which overall reduces the levels of systemic inflammation."

BS

"To me right now, there isn't compelling evidence to take vitamin K2 for heart health."

BS

"Hyaluronic acid supplements improved skin moisture, and a small trial suggested that hyaluronic acid decreased wrinkle depth compared to a placebo."

RP

"The way I plan on supplementing with berberine is I will take it in the evening, many hours after the exercise, so I'm not going to be dampening the inflammatory response."

BS

"Resveratrol supplementation reduced the positive effects of exercise on our blood pressure, blood cholesterol, and how efficiently their bodies used oxygen."

AG

"A is fairly common, especially with supplementation. There are very known, very quick, and very realistic problems with overconsumption of vitamin A."

AH

"And indeed, I use these myself. The most effective one I've found is alpha GPC."

RP

"If you go too hot for too long, however, you run the risk of disabling myrosinase."

BS

"I was sick of having to manage all of these different supplements I was taking: zinc, magnesium, vitamin K2, small dose of vitamin B3."

AH

"There's a little bit of data suggesting that if you chronically take pill probiotics that yield very high levels of bacteria, then maybe there's some associated brain fog."

AH

"So, if one wants to increase the amount of dopamine transmission in the brain and body, for sake of increasing concentration and focus, one of the most efficient ways to do that is by ingestion of the amino acid L-tyrosine."

RP

"Nutrition research has demonstrated the positive benefits of micronutrient supplementation such as vitamins D, E, B and omega-3 fatty acids on disease prevention and decreasing all-cause mortality."

AH

"Curcumin is known to be a potent inhibitor of 5-alpha reductase and DHT in some people."

GC

"Psyllium husk, which is a really weird name, it doesn't sound like food. It sounds like a character from Game of Thrones, but it's really rich in soluble fiber. And the way it works is it reduces absorption of cholesterol in our intestine, which helps lower APOB."

BS

"The second supplement that I take for performance and overall health has been shown to have important health benefits for our brain as we age."

BS

"The recommended daily intake for vitamin B3 is 16 mg."

GC

"Right off the bat, the number one suspect is calcium. Vegans don't consume dairy, of course. So if they don't make sure they get calcium from their food, they could end up with too little."

AH

"My existing toolkit for sleep... consists of magnesium threonate, apigenin, and theanine."

BS

"A study in soccer players who supplemented with TMG found increases in testosterone levels during a season compared to the placebo group."

AH

"Eighteen grams of inositol taken for a full month is the dose used in studies, and it does take some time for these symptoms of anxiety to be improved."

BS

"Finally, the mice also had improved insulin sensitivity."

BS

"ALA supplementation improved endothelial function and reduced inflammatory markers in patients with metabolic syndrome... this may suggest that ALA could help potentially reduce the risk of cardiovascular events."

AH

"I personally like to avoid taking painkillers unless I have to take them. I might take an aspirin every once in a while, but I really like to avoid taking painkillers."

AH

"And one known way to offset increases in TMAO that are associated either with alpha GPC or increases due to other things, so ingestion of particular food compounds actually can increase TMAO, is to offset that by taking 600 milligrams of garlic."

BS

"People fell asleep and reached deep sleep faster. They also performed better on memory tests the next day."

AH

"Iron and ferritin play a key role in the cell growth pathways that go from the stem cells to the stimulation of keratin within the hair itself."

GC

"As a disclosure, the supplements I take, I take a B twelve once a week, two thousand micrograms."

AH

"I started experimenting with L-Carnitine, but I take it in an injectable form."

SS

"Protein is important because not only does it allow the muscle to be flooded with leucine, which increases the triggering for building lean mass."

BS

"The first study gave NMN once to 10 healthy men just to make sure that there were no significant side effects from taking NMN, and there weren't."

AH

"I've had quite good results from taking something called apigenin. I think I take 50 milligrams about 30 minutes before sleep."

AH

"Be aware serotonin supplements could disrupt the timing of REM sleep and slow wave sleep. In my case, it led to waking up very shortly after going to sleep and not being able to get back to sleep."

RP

"Polyphenols such as quercetin as well as EGCG can transport zinc cations across the plasma membrane independently of plasma membrane zinc transporters."

AH

"It turns out that 400 milligrams per day of something called Tongkat Ali, which is a form of ginseng, can actually help increase levels of free testosterone."

AH

"There's also some evidence starting to emerge that glutamine can help offset sugar cravings."

RP

"Astaxanthin is a carotenoid that sequesters singlet oxygen and is a potent antioxidant against peroxy radicals which damage DNA, lipids, and proteins."

RP

"At high dose, nicotinamide riboside could reverse mitochondrial damage, it could increase mitochondrial biogenesis, and reverse muscular atrophy in animals that had a severe muscle wasting disease."

AH

"Beware serotonin supplements as they could disrupt the timing of REM sleep and slow wave sleep."

AH

"Mucuna pruriens increases dopamine levels and it has been shown to improve some of those symptoms of Parkinson's patients."

AH

"I started taking NAC at 600 milligrams or even 900 milligrams three to four times per day, but restricted to times when I felt like I might be coming down with an infection or I was traveling."

RP

"Choline from eggs is also a very important source of methyl groups, which are used in epigenetics. Epigenetics is a process by which genes are turned on and off and is regulated by environmental factors such as diet and lifestyle."

AH

"Lutein supplementation only showed benefits for individuals with moderate to severe macular degeneration. For people that have normal vision, these studies did not see a significant improvement."