William Wallace mentions that he acknowledges the limitations of some vitamin panels (blood tests) but considers them practical for most people. He doesn't elaborate on the specific limitations he's referring to.
This video discusses the over- and underrated supplements in the fitness industry. Astrid Naranjo interviews William Wallace, PhD in health and human performance, to get his expert opinion on various supplements, their benefits, and potential drawbacks. They examine the scientific evidence supporting the use of different supplements and address common misconceptions.
Here's a list of the supplements discussed in the video, along with individual reviews based solely on William Wallace's statements in the transcript:
1. Magnesium: Not over- or underrated; essential for hundreds of metabolic processes. Different forms (oxide, citrate, glycinate, malate, 4-8) vary in bioavailability and where they distribute in the body. Oxide is poorly absorbed; citrate, glycinate, and malate offer better absorption, with glycinate and 4-8 showing better brain absorption. Most people should supplement with some form.
2. Creatine: Properly rated for sports performance (strength and muscle growth); underrated for other health benefits (anti-tumor effects, brain health, cognition). Most should take it (from age 15+), even without exercise, especially as we age. Monohydrate is the gold standard, though a worldwide shortage has increased prices. Some experience GI distress (bloating, gas, diarrhea), in which case creatine hydrochloride might be better. 2 grams daily for maintenance; 3-5 grams for performance enhancement.
3. Ashwagandha: Not overrated, highly valuable for stress reduction, improved sleep, and potentially as an antidepressant. Used inappropriately sometimes (e.g., in pre-workout supplements). Requires several weeks of use to see effects (cortisol reduction, improved well-being). Long-term safety isn't fully established. Various forms (KSM-66, Sensoril, Shoden) have different active ingredients and recommended doses.
4. Yohimbine: Overrated for fat loss; properly rated as a stimulant and mood booster. Could be a caffeine substitute for those intolerant to caffeine, but dosage is critical due to potential side effects (especially for those on blood pressure medication).
5. Turkesterone: Promising based on animal and cell data (effects on protein synthesis), but lacks human clinical data. More research needed.
6. L-Carnitine: Overrated for fat loss; underrated for its role in cell and mitochondrial health and energy metabolism.
7. Collagen: Underrated, particularly hydrolyzed collagen. Supplies the building blocks for collagen synthesis and may directly stimulate collagen and cartilage production. Most beneficial for people over 40 or those highly active. Type 1 (skin, bone) and Type 2 (cartilage) are common forms.
8. Inositol: Overrated for sports nutrition, as effective doses are far higher (10+ grams) than those typically found in supplements. More commonly used at high doses for conditions like PCOS.
9. Omega-3 Fatty Acids: Potentially overrated due to improper use; underrated for their significance in modulating inflammation and overall health. A quality source is recommended for most people.
10. Caffeine: Properly rated. A highly effective, but double-edged sword with both benefits and drawbacks (dependency). May worsen glucose tolerance when taken before breakfast. Cortisol response depends on habituation.
11. Rhodiola Rosea: Underrated; shows potential in reducing fatigue, improving mood, and potentially extending longevity (in animals). Acute effects on mood and exercise tolerance, along with long-term effects on cortisol.
12. Betaine: Overrated for body composition benefits, with much of the supporting data coming from a single lab that hasn't been replicated. Useful for general health due to its role as a methyl donor.
William Wallace considers Vitamin D crucial for health, stating it's implicated in far more reactions than people realize, even impacting neurological function, immune system activity, gut health, bone health, and muscle health. He notes that many people are deficient. While he acknowledges limitations in blood tests, his own experience of being in the inadequacy range despite thinking he was supplementing sufficiently highlights the prevalence of deficiency. He considers Vitamin D supplementation safe, even if not deficient, within reasonable ranges, though he cautions against extremely high doses (10,000 IU or more) unless medically necessary. He emphasizes that supplementation alone can't always resolve a deficiency, as absorption and utilization depend on other factors like zinc levels. Groups at higher risk of deficiency include the elderly, those with limited sun exposure, and those with low dietary cholesterol intake.
