The Truth About Supplements

If you saw my video, I shared the 3 supplements I personally take for brain and overall health:

• Vitamin D

• Omega-3s

• Creatine

But here’s the part most people miss:

👉 It’s not just what you take
👉 It’s how you choose it

Because in the supplement world, quality matters more than the ingredient itself.

The Problem With Supplements

Supplements are not regulated the same way as medications.

That means:

• They don’t need to prove effectiveness before being sold

• They don’t need FDA approval before hitting the market

• Companies are largely responsible for their own quality control

You’ve probably seen this disclaimer before:

“These statements have not been evaluated by the FDA…”

That’s not just fine print, it matters.

What the Research Actually Shows

What we used to think

Earlier large studies showed:

• ❌ No reduction in:

  • Heart disease

  • Cancer

  • Mortality

• ❌ No meaningful cognitive benefit in well-nourished adults

That still holds true for:

• Younger individuals

• People without deficiencies
  
  

What newer research shows

More recent randomized controlled trials (COSMOS studies) have changed part of the story:

• Daily multivitamin use in adults ≥60:

  • ✅ Improved memory and global cognition

  • ✅ Showed measurable benefit across multiple cognitive domains

  • ✅ Meta-analysis suggests an effect roughly equal to ~2 years less cognitive aging

There is also emerging data suggesting:

• Potential slowing of biological aging markers with multivitamin use
  
  

Why I Chose These 3 Supplements

This isn’t random. Each one has a mechanistic + clinical rationale

1. Vitamin D

Vitamin D acts more like a neurosteroid than a vitamin.

What the research shows:

• Receptors are found throughout the brain

• Involved in:

  • Neuroinflammation regulation

  • Neuroprotection

  • Neurotransmitter pathways

Low levels are associated with:

• Cognitive decline

• Mood disorders

• Increased neurologic risk

👉 I take it because:

• Deficiency is common

• Brain + systemic effects are well established

2. Omega-3 (EPA/DHA)

Omega-3s are a major structural component of neuronal membranes.

Research shows:

• DHA supports:

  • Synaptic function

  • Membrane fluidity

• Omega-3s reduce:

  • Neuroinflammation

• Some studies suggest:

  • Modest benefit in mood and cognitive aging

👉 I take it because:

• It targets inflammation + brain structure

• Low dietary intake is common

3. Creatine

Most people think creatine is just for the gym, it’s not.

Creatine plays a key role in:

• Cellular energy (ATP regeneration)

• Brain energy metabolism

Research shows:

• May improve:

  • Cognitive performance under stress

  • Mental fatigue resistance

• Potential neuroprotective effects being studied

👉 I take it because:

• The brain is energy-demanding

• This supports cellular resilience

Even the “right” supplement can be useless if the quality is poor.

What I Look For

1. Third-Party Testing

Look for:

• USP

• NSF

• ConsumerLab

👉 This ensures:

• You’re getting what the label says

• No contaminants
  
  

2. No Proprietary Blends

If you don’t know the dose, you don’t know what you’re taking.

3. Evidence-Based Dosing

• Not underdosed

• Not excessive

👉 I match dosing to clinical research, not marketing.

4. Clean Ingredient List

• Minimal fillers

• Transparent labeling

Do You Need What I Take?

Not necessarily. This is important:

My stack is based on:

• My diet

• My lifestyle

• My clinical understanding

But supplements are not one-size-fits-all.

My Bottom Line

If you take anything from this:

👉 Quality > quantity
👉 Targeted > random
👉 Lifestyle > supplements

Supplements can help, but only when used intentionally.

📩 If you want more practical, evidence-based insights like this, subscribe to my newsletter to stay up to date.