Doctor's Guide to Effective and Useless Supplements

The doctor reveals that while some supplements can be beneficial, many popular ones are ineffective and a waste of money.

### Evaluating Supplements: What You Should Know Before Taking Them
* 💊 Despite previous skepticism, the speaker acknowledges that some supplements can be **beneficial for healthy individuals** without specific nutrient deficiencies.
* 🩺 Recommendations are made for healthy people, with a caution to **consult a doctor before starting any supplements**, especially for those who are **pregnant or ill**.
* 🚫 Detox teas, ketone supplements, and alkaline water are deemed ineffective and placed in the **F tier** due to **lack of evidence supporting their benefits**.
* 🧪 L-glutamine and berberine are classified in the E tier, as their benefits are **limited and not significant enough for general use**.
* 📉 Multivitamins are placed in the D tier due to **mixed evidence about their effectiveness**, with a warning that they may lead to **vitamin toxicity if overconsumed**.
* 🐟 Omega-3 supplements are rated C tier, beneficial for certain populations but **not necessary for everyone**, while electrolytes are also placed in C tier, useful primarily for those engaged in **intense exercise**.
* 🌞 Vitamin D is ranked **B tier**, recommended for those with deficiencies, but generally **unnecessary for healthy individuals** who get enough sunlight.
* 🏋 Creatine and fiber supplements are rated S and A tier respectively, with fiber being highlighted for its **numerous health benefits** and recommended for **everyone to consider**.

Doctor Ranks Every Supplement: Worst To Best

I’m Dr Karan, a general surgeon in the NHS, dork & dad-dog (not necessarily in that order).

If you want to learn more about health, science & medicine with a bit of inappropriate humour thrown in then it’s a statistical probability you might enjoy this channel.

Sit back & enjoy..or recoil in horror at the things I’ll teach you.

Also while you’re here if you’ve liked any of my videos then you’ll enjoy my book “This Book May Save Your Life” here:

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Dr Karan

Introduction and Disclaimer Regarding Supplements

Doctor discusses supplements, acknowledging past skepticism but recognizing some potential benefits.

Important disclaimer: recommendations are for healthy individuals without specific nutrient deficiencies or increased needs due to illness.

Example of exception: pregnant women needing folate supplements; consult a doctor if unsure.

Low-Rated Supplements: Detox Teas, Ketone Supplements, and Alkaline Water

Detox teas are ineffective; any perceived benefits are likely due to caffeine, laxatives, and diuretics.

Ketone supplements show weak evidence for weight loss; don't provide the same benefits as a low-carb diet.

Alkaline water lacks solid evidence of real benefits.

Mid-Range Supplements: L-Glutamine, Berberine, Multivitamins, and Omega-3s

L-glutamine: conditionally essential amino acid; limited evidence for IBS symptom relief and usefulness for recovery from surgery or injury.

Berberine: small studies (mostly in animals) suggest GLP-1 increase, but the effect is short-lived.

Multivitamins: evidence of benefit is sketchy; one study linked them to higher mortality rates.

Omega-3s: essential fatty acids; evidence of benefit is mixed; may be beneficial for vegans or those with chronic inflammatory conditions.

More Mid-Range Supplements: Electrolytes and Vitamin D

Electrolytes: essential minerals; beneficial for those exercising strenuously; evidence for other benefits is weak.

Vitamin D: skin produces it from sunlight; supplements may be useful for those with deficiency or limited sun exposure; large study showed no overall benefit for healthy individuals.

Higher-Rated Supplements: Magnesium, Protein Powder, Creatine, and Fiber

Magnesium: various forms with different benefits; magnesium L-threonate shows promise for memory improvement; deficiency is not common.

Protein powder: convenient way to increase protein intake; beneficial for muscle mass and overall health, especially for older adults; needs to be combined with resistance exercise.

Creatine: improves muscle energy production; benefits extend to vegetarians/vegans; no major side effects with proper dosage.

Fiber: numerous health benefits; most people benefit from increased intake; supplements (psyllium husk and prebiotic fibers) are recommended.

Probiotics: A Supplement Requiring Further Information

Probiotics: rated B-tier (possibly C-tier); benefits may vary depending on individual needs; further information is needed.