Key insights

• ⚠️ Direct antioxidants like vitamin A, high dose vitamin C, and vitamin E can blunt the positive effects of exercise
• ⚠️ Supplementation with direct antioxidants may lead to harm such as increased mortality rates and risk of lung cancer
• ✅ Indirect antioxidants like glycine and NAC may support glutathione levels
• 🚫 Avoid anti-inflammatories post-workout to signal the body for efficiency
• ❌ Supplementation with CoQ10, Resveratrol, and metformin for non-diabetics may not offer significant health benefits and could even have negative effects
• ⚠️ Be cautious with iron and calcium supplements as they may have potential risks
• ⚠️ Folic acid and niacin in high doses may have harmful effects
• ✅ Supplements like creatine and omega-3 have good evidence, but should complement a healthy lifestyle

Q&A

• What are some key points about vitamin B3, fat burning supplements, and a healthy lifestyle?

  Forms of vitamin B3 are converted into nin and absorbed by the gut bacteria. Fat burning supplements are mostly caffeine and can be replaced with coffee. It's recommended to stick to a simple approach of diet, exercise, and sleep, with select supplements like creatine and omega-3 complementing a healthy lifestyle.

• Do calcium supplements affect heart attack risk, and what should be considered about folic acid and niacin?

  Calcium from foods or supplements doesn't change heart attack risk. High doses of folic acid and niacin may have harmful effects, with potential impacts on cancer progression, immune system, and increased risk of all-cause death and new diabetes cases.

• What should be the approach towards iron, calcium, metformin, and Resveratrol supplementation?

  Be cautious with iron and calcium supplements as they may have potential risks. Similarly, metformin and Resveratrol could blunt exercise effects and lower testosterone levels, so their use should be carefully considered.

• Is there evidence to support the use of CoQ10, Resveratrol, and metformin for non-diabetics?

  Supplementation with CoQ10, Resveratrol, and metformin for non-diabetics may not offer significant health benefits and could even have negative effects. Evidence does not support their use in preventing heart disease or improving health in non-diabetic individuals.

• What are some alternatives to direct antioxidants?

  Indirect antioxidants like glycine and NAC may support glutathione levels. It's important to be cautious with supplementing, especially with direct antioxidants, and avoid anti-inflammatories post-workout to signal the body for efficiency.

• What are direct antioxidants, and why should we avoid them?

  Direct antioxidants like vitamin A, high dose vitamin C, and vitamin E should be avoided as human clinical trials show they can blunt the positive effects of exercise and may lead to harm. Evidence suggests potential harm such as increased mortality rates and the risk of lung cancer associated with these supplements.

• 00:00 Avoid direct antioxidant supplements like vitamin A, high dose vitamin C, and vitamin E as human clinical trials show they can blunt the positive effects of exercise and may lead to harm such as increased mortality rates and risk of lung cancer.
• 01:47 Be cautious with supplementing, especially with direct antioxidants. Indirect antioxidants like glycine and NAC may support glutathione levels. Avoid anti-inflammatories post-workout to signal the body for efficiency.
• 03:30 Supplementation with CoQ10, Resveratrol, and metformin for non-diabetics may not offer significant health benefits and could even have negative effects. Evidence does not support their use in preventing heart disease or improving health in non-diabetic individuals.
• 05:07 Be cautious with iron and calcium supplements as they may have potential risks, while metformin and Resveratrol could blunt exercise effects and lower testosterone levels.
• 06:58 Calcium from foods or supplements doesn't change heart attack risk; Folic acid and niacin in high doses may have harmful effects.
• 08:49 Some forms of vitamin B3 are converted into nin and absorbed, while fat burning supplements are mostly caffeine and can be replaced with coffee. Stick to a simple approach of diet, exercise, and sleep. Some supplements like creatine and omega-3 have good evidence, but should complement a healthy lifestyle.