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    GC

    Gil Carvalho

    MD, PhD, Nutrition Researcher

    Physician and nutrition researcher with an MD and PhD from UCLA. Host of Nutrition Made Simple, where he breaks down nutrition science into practical, evidence-based advice. YouTube

    5supplements discussed
    Protocol:1 morning4 flexible

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    Current Stack

    5 supplements

    Omega-3 Fatty Acids (EPA)

    42 references from Gil Carvalho
    GC

    "The last supplement I take is a long-chain omega-3, preformed DHA and EPA. I supplement with the preformed version to play it safe."

    Doctor Reveals his complete Supplement Stack8:03
    Price Comparison
    From $0.08/ct
    N
    NOW FoodsBest Value
    4.7
    •180 ct

    $0.08/ct

    $14.69 total

    Buy
    N
    Nutricost
    4.7
    •240 ct

    $0.12/ct

    $27.95 total

    Buy
    N
    NatureWise
    4.6
    •60 ct

    $0.17/ct

    $9.99 total

    Buy

    Vitamin D3

    34 references from Gil Carvalho
    GC

    "The RDA is 600 international units a day, and the recommended upper limit is 4,000. So 1,000 to 2,000 covers daily needs and is the dose usually used in studies showing benefit."

    Doctor Reveals his complete Supplement Stack2:27
    Price Comparison
    From $0.03/ct
    N
    Nature MadeBest Value
    4.8
    •300 ct

    $0.03/ct

    $9.99 total

    Buy
    N
    Nutricost
    4.8
    •240 ct

    $0.04/ct

    $9.99 total

    Buy
    N
    NatureWise
    4.7
    •360 ct

    $0.04/ct

    $14.99 total

    Buy

    Creatine

    31 references from Gil Carvalho
    GC

    "Giving people creatine supplements and actually looking at hair and measuring hair parameters."

    Does Creatine cause Hair Loss?!? A Look at the Science6:10
    Price Comparison
    From $0.07/ct
    N
    NutricostBest Value
    4.6
    •500 ct

    $0.07/ct

    $32.95 total

    Buy
    L
    Life Extension
    4.5
    •120 ct

    $0.08/ct

    $9.75 total

    Buy
    N
    NOW Foods Creatine Monohydrate 1kg
    4.4
    •200 ct

    $0.18/ct

    $36.38 total

    Buy

    Multivitamin

    5 references from Gil Carvalho
    GC

    "If you're on a balanced diet, you don't need the vast majority of this because you're getting those from your diet."

    How to put together a Healthy Diet in 3 SIMPLE Steps | Science-Based13:17
    Price Comparison
    From $0.12/ct
    N
    NutricostBest Value
    4.6
    •120 ct

    $0.12/ct

    $14.95 total

    Buy
    L
    Life Extension
    4.7
    •120 ct

    $0.16/ct

    $19.13 total

    Buy
    N
    NOW Foods
    4.5
    •90 ct

    $0.19/ct

    $17.29 total

    Buy

    Psyllium Husk Fiber

    2 references from Gil Carvalho
    GC

    "Another thing worth giving a shot is a fiber supplement like psyllium husk. It comes in a little powder, you can add it to water, it forms a gel, and it's an easy way to get some fiber in your diet."

    Fiber is NOT an essential nutrient, WHY are we eating it?7:18
    Price Comparison
    From $0.02/ct
    N
    NOW FoodsBest Value
    4.6
    •500 ct

    $0.02/ct

    $11.00 total

    Buy
    M
    MEMBER´S MARK
    4.5
    •400 ct

    $0.04/ct

    $16.32 total

    Buy
    N
    Nutricost
    4.5
    •500 ct

    $0.04/ct

    $19.99 total

    Buy

    All Sources

    383 references from 83 podcast episodes

    Should YOU cut back on SALT??

    34 references

    Watch
    BenefitElectrolytes3:38

    “People receiving the salt substitute had 34% less combined cardiovascular events: heart attacks, strokes, heart failure, or cardiovascular death, all combined.”

    Best practiceElectrolytes11:53

    “There would be less room for improvement from a salt swap.”

    Everything you need to know about Vitamin D

    24 references

    Watch
    Takes itVitamin D320:05

    “Personally, I would just go with a supplement that contains D3. I haven't seen any downsides of D3 supplements.”

    BenefitVitamin D312:51

    “If you're pregnant, you have automatic indication for vitamin D to help prevent issues like preeclampsia, low birth weight, and intrauterine death.”

    How to Lower Blood Pressure *Naturally* in Weeks | No Meds Needed

    22 references

    Watch
    Best practiceCocoa Flavanols6:31

    “In general, the darker the chocolate, the better. Try to shoot for at least 70% cocoa.”

    BenefitCocoa Flavanols6:21

    “These polyphenols help the production of something called nitric oxide, which is a molecule that helps dilate your blood vessels and reduce blood pressure.”

    Does Creatine cause Hair Loss?!? A Look at the Science

    20 references

    Watch
    WarningCreatine3:37

    “I think that trial from 2009 is not a strong argument that creatine causes hair loss.”

    WarningCreatine1:15

    “Dihydrotestosterone, which is a byproduct of testosterone, can get converted into this dihydrotestosterone or DHT for short, and that was elevated by 56% after the first week of creatine loading, the high dose.”

    How to Lower Your ApoB FAST & Naturally (Full Program)

    11 references

    Watch
    WarningOmega 38:19

    “One issue with omega-3 supplements is that at very high dose, like several grams a day, they raise risk of arrhythmias, like atrial fibrillation.”

    Best practiceOmega 38:30

    “One randomized trial saw a 20% reduction in ApoB with 1.2 grams a day of omega-3s.”

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