Millions Take This Supplement — But It May Be Dangerous

About this video

• Video Title: Millions Take This Supplement — But It May Be Dangerous
• Channel: Siim Land
• Speakers: Siim Land
• Duration: 00:09:45

Overview

This video discusses several popular supplements, highlighting potential dangers and lack of proven benefits for most individuals. The speaker analyzes BCAAs, iron, calcium, resveratrol, metformin, and antioxidants, providing scientific evidence and studies to support claims about their risks and effectiveness. The primary purpose is to inform viewers about supplements they should reconsider or avoid.

Key takeaways

• BCAAs: While marketed to build muscle, BCAAs alone can lead to greater muscle breakdown as they only contain three of the nine essential amino acids. They may also decrease muscle protein synthesis and are associated with insulin resistance, obesity, and diabetes. For those with adequate protein intake, BCAAs are a waste of money.
• Iron: Iron is essential, but excessive iron can promote atherosclerosis and heart disease by damaging blood vessels. Only individuals with iron deficiency or heart failure may benefit from supplementation.
• Calcium: Calcium supplements can increase the risk of heart disease, arterial calcification, and arrhythmias, particularly in higher doses. The risk is greater for individuals with high dietary calcium intake and high blood calcium levels, or those with diabetes.
• Resveratrol: While considered a longevity supplement, evidence for resveratrol's benefits in humans is mixed. It may extend lifespan in obese and metabolically diseased mice but can blunt the positive effects of exercise on cardiovascular health in humans. It's generally not recommended unless one is obese with diabetes.
• Metformin: This diabetes drug is sometimes taken recreationally for longevity, but its benefits for non-diabetic individuals are not well-supported. It can blunt adaptations to aerobic exercise and reduce testosterone levels, making it a net negative for healthy individuals.
• Antioxidant Supplements: Some antioxidants like Vitamin E, A, and beta-carotene may be associated with a slightly increased mortality risk, though the effect is small. It's generally advised not to take excessive antioxidants, especially after exercise, as they might interfere with exercise benefits.