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.
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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?

Well, Another thing that you probably don’t know about supplement research is that it’s highly affected by something known as “Positive Publication Bias.” This means that scientific journals have a bias towards publishing research with positive outcomes. The reason why they do this is that the studies with positive results tend to draw more attention than studies that debunk useless supplements. Also, it’s almost impossible to scientifically prove a negative result that’s why research that finds that a supplement doesn’t do anything, oftentimes, it doesn’t even get published. So to put this into perspective, let’s say that one supplement goes through two trials. And let’s say that one trial shows that it benefits muscle growth while the other trial finds that it actually has no effect. Due to “positive publication bias”, the study with a positive outcome is way more likely to be published, which can give a false impression that a supplement works even though not all evidence shows that to be true. to give a direct example, we have websites like examine.com that happen to be great resources, covering hundreds of supplements, backed by what looks like a large amount of scientific research. However, it’s very important to keep in mind that sites like this that promote supplement research, whether they’re doing it consciously or unconsciously – they most likely are affected by “positive publication bias.” After all, they wouldn’t have much business if they basically stated that 99% of supplements suck. Which they do… And many times they end up promoting supplements that don’t have…

35 comments

  1. 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.
    https://pubmed.ncbi.nlm.nih.gov/19741313/

    2. "Multivitamin-multimineral use was the most frequently reported dietary supplement (33%)."
    https://pubmed.ncbi.nlm.nih.gov/21178089/

    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)”
    https://pubmed.ncbi.nlm.nih.gov/19741313/

    4. “DHT increased 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance.”
    https://pubmed.ncbi.nlm.nih.gov/19741313/

    5. There are ten randomized controlled trials that found that creatine supplementation had no effect on testosterone.
    https://pubmed.ncbi.nlm.nih.gov/24633488/
    https://pubmed.ncbi.nlm.nih.gov/21324203/
    https://pubmed.ncbi.nlm.nih.gov/12945829/
    https://pubmed.ncbi.nlm.nih.gov/17136944/
    https://hrcak.srce.hr/index.php?show=clanak&id_clanak_jezik=82635
    https://www.ajol.info/index.php/sajrs/article/view/59293
    https://pubmed.ncbi.nlm.nih.gov/14685870/
    https://pubmed.ncbi.nlm.nih.gov/11252073/
    https://pubmed.ncbi.nlm.nih.gov/17136944/
    https://pubmed.ncbi.nlm.nih.gov/19741313/

    6. According to a large-scale study, 13% of multi-ingredient supplements contained doping, and according to another, it is 15%.
    https://analyticalsciencejournals.onlinelibrary.wiley.com/doi/full/10.1002/jms.1452
    https://pubmed.ncbi.nlm.nih.gov/19079882/

    7. “90% of sports supplements contain trace of estrogenic endocrine disruptors, with 25% of them having a higher estrogenic activity than acceptable.”
    https://pubmed.ncbi.nlm.nih.gov/27552474

    8. There is no evidence that taking a multivitamin will increase life expectancy, as shown by multiple meta-analyses.
    https://pubmed.ncbi.nlm.nih.gov/16880453/
    https://pubmed.ncbi.nlm.nih.gov/23255568/
    https://pubmed.ncbi.nlm.nih.gov/29852980/

    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.
    https://pubmed.ncbi.nlm.nih.gov/1822072/
    https://jissn.biomedcentral.com/track/pdf/10.1186/s12970-015-0077-8.pdf

    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.
    https://europepmc.org/article/med/17146324

    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.
    https://pubmed.ncbi.nlm.nih.gov/27882605/

    12.A zinc deficiency causes lean body mass loss, which gets restored by zinc consumption.
    https://www.ncbi.nlm.nih.gov/pubmed/1989405

    13. Being deficient in zinc can lower metabolism and testosterone. (12)
    https://pubmed.ncbi.nlm.nih.gov/17541266/

    14. Zinc supplementation can significantly increase appetite.
    https://pubmed.ncbi.nlm.nih.gov/25905055/

    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%.
    http://www.ncbi.nlm.nih.gov/pubmed/2998440

    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.
    https://pubmed.ncbi.nlm.nih.gov/30157103/

    17. Casein is decent at reducing protein breakdown while whey isn't effective in that regard.
    https://www.pnas.org/content/94/26/14930

    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.
    https://www.karger.com/Article/Abstract/12817

  2. Here is a good clue to look for when it comes to buying a multivitamin and deciding it's good to take if the multi vitamin has the USDA organic logo that's a good sign the non GMO logo is also a good sign. Is 3rd party tested logo is also not bad to see. And I'll tell you the best protein I think to take is a college in cotton protein. Which college and peptides do more than just give your skin less wrinkles they have all kinds of health benefits One thing I do is I take 1 scoop of plant based protein that's not way in 1 scoop of college and peptides and that's a good protein shake team shake to recover your muscles. And if there is one supplement I would definitely recommend everybody to take in some kind of a form Is omega 3s Omega threes are probably the most important supplement you could take they have all kinds of health benefits plus we don't get enough of them in our diet. Most people don't eat fish every day most people can't even afford to eat fish every day. But to be honest I think the best form of omega threes is actually plant based form like algae oil. algae grows omega threes Krill eat algae to get omega threes fish eat krill that gives them some Omega 3s

  3. Its very much true i had healthy issues with some supplements it could even make ur kidneys fail take this seriously

  4. A multivitamin is to help maintain homeostasis and adequate balance of vitamins and minerals in the body. That isn’t going to make you live a few more years. However, vitamin deficiency or mineral deficiency can give rise to a lower quality of life and lower life expectancy

  5. Max,How could you be so STUPID.Creatine causes an increase of DHT without elevating Testosterone.The mere fact DHT INCREASES at all even if still in a normal range , exposes those genetically susceptible to MORE DHT,THEN WHAM,HAIR LOSS INCREASES.

  6. You are absolutely right. I totally agree! 👍
    There is no short cut for healthy body. Real food like🥦🥬🥕 veggies, 🍎🍉🍇🍌🍓fruits,🌰🥜nuts, 🌾whole grains, 🥩🍖🥓meat, 🥚🍳eggs,🍣🍤🦞🦀🦐🦑🦪 sea food, 🧀cheese, 🧈 butter, 🥐🥖🍞🥯🥨flour,🍚 rice, 🥛milk, 🧉🍶 oil makes the healthy🏄‍♂️🏊‍♂️⛹‍♂️🏋‍♂️🚴‍♂️🤼‍♂️🤾‍♂️ body, NOT the 💊supplements. a big NO to ⚠️💊supplements.

  7. 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.

  8. CREATINE causes hair fall. Secondly multivitamin is needed. This guy comes up with BIG FAT LlE on this. So Weird. He is packed with lies. He is not a Doctor!!!!!!!!!!!

  9. Okay let’s talk about the thumbnail a little, if you have 2 large kidneys where your lungs are supposed to be, it’s not because of the supplements 🙂

  10. Now I'm getting fear for you, as all the above supplement companies you mentioned may report your video. Coz good things and facts doesn't stay long in youtube.

  11. I don't know why supplement companies mention whey protein with supplement? Whey protein and supplement are two different things!

  12. You should do a video on university athletics studies that show their athletes recovered faster with regular chocolate milk instead of protein shakes

  13. I'm into my 3 month into lifting and exercising in general and been consuming whey. should I switch to caisine then?

  14. Hi Max, i love everything you do. You have actually inspired me to workout more, better and harder. You videos are based IMO on a scientific research so it actually makes me feel safe to do what i do. I come across a twisty road so I would really appreciate if you could help me understand this better and even more if you can make a video about this. So, I’m taking my ON Gold Standard Pre-Workout which has 3 g of Creatine Monohydrate inside already. After my workout should i take 2 g to reach my 5 g daily dose OR should i just take 5 g as usual? I hope my English is clear enough so you can understand what I’m trying to ask you. Also if you could make a video about Omega 3 Fish Oil..I would love to listen what you have to say. I really appreciate your time for reading this and even more if you have a spare moment to help me to understand this better. 🙏

  15. Never would any multivitamin make any sense when Source Of Life liquid multivitamins are just about the same cost. Usually centrum or one a day just leaves the body still intact, never mistake things like ascorbic acid from coal tar for real vitamin c, etc.

  16. My guy in absolutely no way is soy protein is as bioavailable as whey. This is a known very well known fact and for you to say that protein sources are the same is absolutely balderdash.

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