Lecture Notes: Stop Wasting Money on These Supplements

Overview

• Discussion on seven common supplements that may be a waste of money.
• Emphasis on consulting a doctor before making any changes.

1. Calcium Supplements

• Misconception: Need calcium supplements for strong bones.
• Reality: No evidence that calcium supplements benefit bone health.
• Risk: Calcium may deposit in blood vessels, not bones.
• Sources: Vegetables (dark leafy greens), animal protein, fish (sardines, anchovies).
• Interesting fact: Long-living Accialori's consume small fish with bones for calcium.

2. Multivitamins

• History: Based on 1920s studies of 20 college students; aimed at avoiding nutritional deficiencies (e.g., beriberi, pallegra).
• Issue: Daily recommendations are minimums, not for optimal health.
• Example: Vitamin D – Govt recommends 400 IU, but 9600 IU needed to prevent cancer and support brain health.
• Statistics: 80% of Americans are deficient in Vitamin D.

3. Regular Vitamin C Tablets

• Importance: Essential as humans do not produce vitamin C; must get from diet.
• Fact: Humans and great apes stopped producing vitamin C due to dietary availability.
• Research: Rats engineered to lack vitamin C gene live 50% shorter lives unless supplemented.
• Best Practices: Continuous intake – prefer time-release, chewable, or multiple doses daily.

4. Ketone Drinks

• Trend: Popular but high cost and bad taste.
• Alternative: MCT oil is cheaper, effective for producing ketones.
• Advice: Use MCT oil instead.

5. Low Quality Probiotics

• Issue: Many probiotics don't survive stomach acid.
• Solution: Opt for spore-forming or enteric-coated probiotics.
• Maintenance: Should be part of a continuous regimen but select high-quality options.

6. Vitamin E Supplements

• Complexity: Different forms (tocotrienols and tocopherols) – not all are beneficial.
• Risk: Common forms may cancel out benefits of others.
• Advice: Avoid general Vitamin E supplements.

7. Iron Supplements

• Aging: Excess iron can cause aging (rusting effect).
• Observation: Blood donors and women (due to menstruation) live longer.
• Deficiency: If detected, requires medical evaluation for cause.
• Caution: Not generally needed unless directed by a doctor.

Final Thoughts

• Supplement Studies: Often based on inadequate doses; don't dismiss supplements without assessing proper dosing.
• Blue Zones Insight: Populations with longevity consume only about 10% of their calories as protein.