The Myth Of Supplements

 (And A Simple Solution)

The global dietary supplements market size was valued at $133B (billion!) in 2016 and will grow to $278B by 2024.

With one small exception1, the supplement industry is based on bullshit.2

Supplement sellers ingeniously “hack” and exploit your unconscious cognitive biases:

• Belief in “pills and potions”
• Better “safe than sorry” (the insurance theory)
• Belief that “experts know best”
• Fallacy of “more is better”
• Fear of “missing out”
• Belief that “man-made is more potent”
• Because “science”

The origins of these innate biases is fascinating subject and warrants is a whole separate article in itself. And debunking the “fake news” driving supplement sales would take at least 2 more separate articles.

INSTEAD, I’m going to cut to the chase and give you:

The Simplest Supplement Strategy. Ever.

Multiple studies show the need for supplements and vitamins is largely a myth.

Sorry Grandma, Vitamin C does not cure the common cold.

What is the current scientific evidence?

1. Three trials of multivitamins and 24 trials of single or paired vitamins using 400,000 participants were systematically reviewed [Fortman, et al].

• There was no clear evidence that vitamins reduced all-cause mortality, cardiovascular disease, or cancer.

2. 28-component multivitamins were assessed in 1708 men and women who had previously experienced heart attacks [Lama, et al].

• After 4.6 years, there was no difference in mortality rates.

3. Researchers wanted to see if a multivitamin helped prevent cognitive decline in 5,947 men over the age of 65 [Grodstein, et al].

• After 12 years they saw no difference between the placebo group and the multivitamin group.

Supplements aren’t regulated by the Food and Drug Administration. Recent FDA lab testing shows most ‘herbal’ supplements are mostly rice powder.

A Simpler Solution

Nutrition is important for health and fitness, and that includes micronutrients (vitamins and minerals).

If supplements aren’t effective, how can we ensure our micro-nutrition is adequate?

The Solution = 1 Red + 1 White + 1 Green

This simply means eat 3 servings of vegetables, fruits, or berries every day that are red (or yellow or orange), white, or green (or blue or purple).

How does this solution work? It turns out that vegetables, fruits, or berries contain polyphenols. Dietary polyphenols function as natural antioxidants that protect the body against chronic illnesses such cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.

• 500 researchers from more than 300 institutions in 50 countries compared notes from over 100,000 data sources [Global Burden of Disease Study].
• The goal was to determine what specifically was causing the most deaths globally.
• The biggest killer of humans was found to be diet, which is/was responsible for killing almost 5 million people a year.
• The specific aspect of diet that is killing people is the lack of vegetables and fruits.
• This approach is shown in a TEDx video by a doctor to reverse her Multiple Sclerosis!

There is even a food technology called “salad” that combines these into a single serving :) 1 piece of fruit a day is fine (berries are even better) — aim for darker colors like deep red or blue. And when you think about it carefully, most supplements are simply expensive extracts from real foods (minus the many nutritional co-factors found in real foods, which are also far cheaper).

Tip: Due to their calorie density, it’s almost almost impossible to overeat vegetables.

Tip: Spread your veg:

• For breakfast, eat a veggie omelette.
• For lunch, stir fry’s are a good choice.
• For dinner, broccoli and steak is a great combo.

Tip: In a hurry? Want to keep things simple? Eat a salad for lunch.

• Be careful of dressings — they contain oil (1 tablespoon of oil = 150 calories).

Tip: Hungry between meals? Snack on vegetables.

• Pickles are one of my favorites (they are just cucumbers in vinegar).

Tip: Hate eating vegetables? Try a green shake or smoothie instead.

• NASA claims 1g of spirulina is equivalent to eating 2 lbs (1kg) of assorted fruits and vegtables.

Tip: Drink your vegetables Part II:

• Admittedly it’s a stretch, but occasionally I will count a Bloody Mary as vegetable or a glass of wine as a fruit.

Tip: Fruits contain high natural sugars. Berries are a great alternative.

etter Cell Engineering Through Micronutrition

Micronutrients are essential for muscle-building and fat-burning. They boost metabolism, stimulate fat burning, and set the stage for muscle growth. They also provide additional benefits such as better blood sugar levels, reduced blood cholesterol levels, increased energy, stronger bones, and improved memory.

It is important to remember that when we eat the right kinds of real foods, then our need for external supplements is be greatly reduced.

The average adult replaces approximately 300 billion cells every day. In the time it takes you to read this sentence (approximately 5 seconds), your body will have created more than 15 million cells. You are in fact constantly and continually re-creating your body. Once you grasp this, you might wonder, “If I’m capable of this astonishing level of repair, why am I aging and falling apart?”

The answer is simple. You are falling apart because the cells you are making are weaker than the cells they are replacing. This is not inevitable. You just have to learn how to make better cells. Because if the 300 billion cells that you make today are stronger and healthier than the cells they replace, you will, in a very real sense, grow biologically younger .

Do that consistently, day after day, and every aspect of who you are will improve, including not only your appearance but your biochemical makeup, strength, stamina, immunity, sex drive, memory, mood, and attitude. While this is great news, it isn’t exactly breaking news — 2500 years ago Hipprocrates noted “Let food be thy medicine and medicine be thy food.”

Previously, you will recall I explained 4 important principles regarding your nutrition choices, namely:

1. Double your protein
2. Double your vegetables
3. Cut your carbs in half
4. Cheat once a week (the 85% rule)

I also note that in order to double your protein and vegetables, in conjunction with real food, it is helpful boost those with protein shakes and greens pills. This is because they provide a really convenient way of getting a quick dose of muscle-building, metabolism-boosting nutrients when you are on the go and don’t have time to prepare a meal. They become particularly important during business travel or at the gym, when you probably don’t have a steak or salad stashed in your gym bag or carry-on luggage.

If your nutrition is adequate, clinical studies show absolutely no benefit from extra supplementation.

• More is not better when it comes to supplements and anti-oxidants.
• Research indicates too many anti-oxidants may impair muscle growth and athletic performance.

Based on gaps in the real foods you eat dat-to-day, here are external supplements that can help make up any shortfall. NOTE: These recommendations only apply to deficiencies.

Do you eat fish 2–3 times a week?

• Fish is a good dietary source of omega-3 oils. Benefits include:
• Increased metabolism (improve carbohydrate tolerance and fat burning)
• Reduced risk of diabetes
• Reduced risk of cardiovascular disease and stroke
• Less joint pain

If you are not getting enough dietary fish, then supplement with Fish-Oil Capsules:

• There are more than 1,700 scientific studies on fish oil supplementation that concur on the benefits of Omega-3 oils.
• Fish-oil supplements have been shown to have powerful antioxidant, anti-cancer, anti-inflammatory, and anti–heart disease properties.
• Take 2 grams omega-3 (EPA) per day.
• IMPORTANT: Avoid lower quality fish-oikproducts, they can cause more harm than good (see this guide).
• Look for oils that are either EuroFins or IFOS compliant.

Do you eat consume dairy or nuts daily?

• If you get enough calcium through your diet in the forms of diary (milk and cheese) or nuts, then there’s no need to supplement it.
• If you are not getting enough daily dairy products, then supplement with Calcium:
• Calcium increases fat excretion and boosts testosterone.
• Take 500–750 mg per day.

Do you live in a Northern climate or work indoors?

• Scientific evidence suggests that people don’t get enough vitamin D to function optimally.
• Vitamin D may boost strength and athletic performance. However, evidence is mixed.
• 2000 IU/day is a reasonable daily dosage
• (some people use considerably higher doses without any negative implications).

Optional Supplements

If you have followed The Solution = 1 Red + 1 White + 1 Green and the 4 principles above (double your protein and vegetables, cut your carbs in half, cheat once a week), then the nutrients in the real foods you are eating will naturally render the following supplements as optional. While there is no real harm in taking them (except to your wallet perhaps), there are likely no extra benefits either. It’s up to your circumstances and needs . For instance, if I am working in Canada in the winter and not getting a lot of sunlight I will add in some vitamin D, likewise I add vitamin D if I am traveling in Central America where I may be eating very little milk or cheese. I generally will try and take some multi-vitamins and greens supplements along when traveling overseas because fruit and vegetables tend to be more seasonal — but if I forget to take them, I don’t really sweat it either.

General Purpose Multivitamin

• Popping a multivitamin cheap and easy way to safeguard against any potential vitamin and mineral deficiencies in your diet.
• There is some evidence that suggest impurities in multivitamins “cancels out” any benefits when measured on a long-term basis.
• There are specific formulations for men and women of various ages.
• Get them if your prefer, but the differences are not critical if you are eating your daily vegetables.

Are they necessary?

• Probably not, but multi-vitamins are so inexpensive there is really no need to spend $5 of your time making a 5 cent decision

DHEA (longevity)

• Sometimes called the “youth hormone,” DHEA is the most abundant hormone precursor in the human body and a source of the sex hormones.
• After age 30, the body’s production of the hormone declines rapidly, until, at age seventy, you are producing only 15 percent to 20 percent of your prime peak.
• There is no biochemical in the human body that declines as rapidly, nor one whose decline can have such catastrophic consequences.
• Restoring DHEA is like amplifying the body’s most powerful longevity signal, and it can be done safely at any age.
• Take 25mg per day

Creatine (short term)

• Recommended: Take 5 grams a day for first 10 weeks of resistance training to build muscle.
• Pro Tip: Use creatine on short term basis to help “boost” building your muscle mass (i.e. 10 weeks) but once you’ve built some muscle and go into sustaining mode, creatine does not provide additional benefits and there is no penalty to discontinue using it. Your increased protein intake will naturally provide you sufficient creatine.
• Besides elevating muscle creatine contents for a direct performance boost, creatine may boost muscle growth through effects on satellite cell proliferation, myogenic transcription factors and insulin-like growth factor-1 signaling.

What about fiber?

• It’s true that most people do not get enough fiber eating a standard diet of processed or packaged food.
• 30g per day is the general dietary recommendation.
• Men also have specific concerns about long term colon health in which fiber and probiotics play a role in promoting healthy gut flora.
• The good news is, if you have doubled your vegetables then you are getting enough dietary fiber and additional supplementation is not necessary.
• Note: I specifically recommend you DO use fiber supplements for ketogenic diets (high fat, low carb).
• There is a lot of “noise” about fiber in the news. If you are interested in the nuances, please see here.

Experiment!

• Every week brings announcements of a new “superfood” or “breakthrough” supplement.
• Instead of automatically believing or rejecting of these claims, try experimenting instead:
• Try something new for 4 weeks and see if you notice any subjective or objective improvement.
• Then discontinue for 4 weeks and see if you notice any subjective or objective diminishment.
• If there is no noticeable improvement or diminishment, drop it and move on.

For Men Specifically

Many of my client ask me specific questions about testosterone and human growth hormone because they play a vital role in, well, our maleness. And we’ve all seen the ads for male testosterone replacement therapy and wondered about it. Lean muscle, energy levels, libido and erection strength are all regulated by testosterone.

I have a number of clients taking TRT. And they are living proof of the role testosterone (T) plays in our health and appearance. In one specific case, a sedentary neighbor of mine (Glen) lost his flabby waist and developed an impressive set of chest muscles through T supplementation without any big changes in his diet or exercise. And his wife noted a marked increase in his libido (too much, she laughed). The downside is that his T supplements were not cheap and were administered by injection. But the drawback of his approach is the same as I’ve observed with bodybuilders — when they stop taking T, they start to lose muscle mass not too long afterwards. So in my view T supplements can and does work — as long as you can afford them and are willing to stay on them indefinitely. For me personally, I don’t see the point of pumping up my muscle mass on a provisional basis, when there is a second approach.

The second approach is to work with the your body’s natural mechanisms to promote its own testosterone production. The advantage of this organic approach is that it is based on a natural and sustainable lifestyle that offers numerous benefits of which increased T is only one. The gains in muscle mass may take a bit more time and effort than using the TRT approach, but by the same token the muscle mass you develop naturally is sustainable and relatively easy to maintain.

Optimize Your Growth Hormone

Minimize your consumption of refined sugars.

• We’ve already reduced the catabolic influence of refined sugars (white sugar, brown sugar, corn syrup, fructose, high-fructose corn syrup) by cutting our carbs in half.
• Eating added sugar raises insulin levels, and elevated insulin is associated with decreased GH and DHEA.

Be moderate with alcohol.

• Too much alcohol accelerates aging by disrupting the growth hormone anabolic signal.

Strenuous exercise.

• If you can get beyond moderate exercise by lifting weights or increasing the duration or intensity level of your workout, you can stimulate very significant increases in hGH release.

Sleep deeply.

• Growth hormone is released from the pituitary during deep sleep (also known as stage 4, or slow-wave sleep), and studies show that the declining sleep quality associated with advancing age contributes to growth hormone deficiency.
• Conversely, measures to improve sleep quality can produce significant increases in growth hormone. Snoring, for example, reduces your ability to get into deep sleep. The use of a nostril dilator to treat snoring has been shown to increase growth hormone release and produce more restful sleep.

Optimize DHEA levels.

• I recommended DHEA (see above) supplementation for improving adrenal function and pituitary release of growth hormone

Optimize Your Testosterone

Lift Heavy Things

• Resistance training is a potent stimulant of testosterone production, so be sure to lift heavy things every now and again.

Sprint

• A short six-second bout of sprinting increases serum total testosterone levels.
• 10–20 minutes of weekly High Intensity Interval Training (HIIT) produces profound health & fitness benefits in minimal time.

Avoid Excessive Cortisol

• Cortisol antagonizes and reduces free testosterone levels, and stress promotes the release of cortisol, avoiding stress becomes crucial for maintaining or boosting T levels.
• Make sure you get a good night’s sleep, every night (which in and of itself increases testosterone levels).

Get More Sun (or Take Vitamin D)

• Vitamin D, already associated with bone and muscular strength, also positively correlates with testosterone levels in men.

Watch Out For Hormone Disruptors

• Environmental toxins have been shown to interfere with the male reproductive system, including production of testosterone.

Eat Healthy Fats

• Saturated fat, monounsaturated fat, and cholesterol intakes are positively correlated with resting testosterone levels.
• A low-fat, high-fiber diet reduced serum and free testosterone levels in middle-aged men.

Avoid Foods that Spike Your Blood Glucose

• Researchers found that 75 grams of pure glucose — and the resultant spike in blood sugar — was enough to drop testosterone levels by as much as 25% in a random grouping of healthy, prediabetic, and diabetic men.
• This is why I recommend you cut your carbs in half, especially white ones like sugar.

Get Adequate Zinc Intake

• A zinc deficiency predicts lowered testosterone in men.
• Zinc supplements don’t boost T levels beyond normal in men with adequate dietary intake.

I would be remiss if I failed to mention testosterone’s chief antagonist: cortisol. Cortisol, as you know, is one of the stress, fight-or-flight hormones. It kept us alive and our wits about us under short-term life-or-death situations for much of our evolution. Unfortunately, when cortisol is constantly elevated — as it often is in the sleep-deprived and chronically-stressed — testosterone is muted. Cortisol is catabolic (breaks tissue down), while testosterone is anabolic. Excessive levels of cortisol produce insulin resistance, fat gain, and muscle wasting, while testosterone promotes muscular hypertrophy and lean mass gain

What Is The Evidence For Supplements?

Longevity Bonus

Much clinical research is being done on the subjects of longevity and anti-aging, and there are also life-hackers who are self-experimenting and crowd-sourcing their knowledge. The result of all this is that there is a lot of interesting information on this topic on the Internet, much of it promising yet preliminary, exciting yet chaotic.

Having spent hundreds of hours wading through the jungle of longevity information out there, there are two highly credible sources I can personally recommend, if, and only if, you are interesting in pursuing this further. Remember, if you are currently following the Healthy Executive nutrition and exercise guidelines, you are already 90–95% optimal in terms of quality and quantity of life. Still, I do understand that a few of you are interested in going after that last 5–10%.

In choosing this reference material (and I use it personally myself), I look for comprehensive and time-test research with a balanced approach. I tend to give a lot less weight to the “study du jours” that we all read about in the daily headlines — many of these studies are far less conclusive than the headlines would have you believe.

Without further ado, my recommendations are:

1. Life Extension Magazine https://www.lef.org/

• Life Extension Foundation has assembled a stellar advisory panel of doctors and nutritionists who scour the latest research and also identify flaws in conventional wisdoms in the health industry. They also do in depth articles on specific issues that are both comprehensive and actionable.
• A strong point I like is that they overcome the “lag” effect of institutional education. That is, your doctor likely went to school 20–30 years ago and while they individually may try to stay updated on the latest information, it is too large a task for any one person to keep up with everything.
• In my view, the one downside to Life Extension is they tend to push expensive proprietary supplement formulations that you could achieve through real foods or through other suppliers for less.

2. The Metabolic Plan ? 2003 by Stephen A. Cherniske, Library of Congress Control Number: 2003097784 eISBN : 978–0–307–41726–8

• Provides a wealth of information on optimizing supplementation by age and gender.

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1. If you are clinically diagnosed with a vitamin or mineral deficieny, that’s a medically legitimate reason to take an prescribed supplement.
2. I used to be a big proponent of supplements and I have bought and tried almost every kind. Over the course of 2 decades, my postition slowly evolved to skeptic after careful personal experimentation and reading 100’s of clinical reserch studies in detail, instead of just skimming PubMed abstracts.

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Originally published at thehealthyexec.com on April 2, 2018.