효과적이고 쓸모없는 보충제에 대한 의사의 가이드

### 보충제 평가하기: 보충제 복용 전 알아두어야 할 사항
* 💊 이전의 회의론에도 불구하고, 연사는 **일부 보충제가 특정 영양소 결핍이 없는 건강한 개인에게 유익**할 수 있음을 인정합니다.
* 건강한 사람에게 권장되며, 특히 임신 중이거나 질병이 있는 사람은 **보충제를 섭취하기 전에 의사와 상담**할 것을 권장합니다.
* 🚫 디톡스 차, 케톤 보충제, 알칼리성 물은 효능을 뒷받침하는 증거가 부족하여 **효과가 없는 것으로 간주**되어 F 단계에 속합니다.
* 🧪 L-글루타민과 베르베린은 효능이 제한적이고 일반적으로 사용하기에 충분히 중요하지 않기 때문에 **E 등급**으로 분류됩니다.
* 📉 종합비타민은 그 효과에 대한 증거가 엇갈리기 때문에 **D등급**으로 분류되며, 과다 섭취 시 **비타민 독성**을 유발할 수 있다는 경고가 있습니다.
* 🐟 오메가-3 보충제는 특정 인구에게 유익하지만 **모든 사람에게 필요한 것은 아닌 C등급**으로 분류되며, **전해질도 주로 격렬한 운동을 하는 사람에게 유용한 C등급**으로 분류됩니다.
* 🌞 비타민 D는 **비타민 B 등급으로 결핍이 있는 사람**에게 권장되지만 일반적으로 **햇빛을 충분히 받는 건강한 사람**에게는 필요하지 않습니다.
* 🏋 크레아틴과 식이섬유 보충제는 각각 **S등급과 A등급**으로 분류되며, 식이섬유는 다양한 건강상의 이점을 강조하여 **모든 사람이 섭취할 것**을 권장합니다.

의사는 일부 보충제는 유익할 수 있지만, 많은 인기 보충제는 효과가 없고 돈만 낭비한다고 밝혔습니다.

This is a video you might not have expected from a doctor. Despite being very skeptical about supplements in the past, I've come to realize they're not all just expensive placebos, and a select few are potentially very useful for many people. In fact, one of them is so

effective, affordable, and essential to good health, it could transform the well-being of every single person watching this video. But before we dive into the first supplement, I need to say one thing: everything I'm going to recommend here is for healthy people who don't have any specific nutrient

deficiencies or increased requirements because of an illness or a physiological state. For example, women who are pregnant or planning to get pregnant should definitely take folate supplements. And if you have any doubt whatsoever whether you should take a supplement or not, please talk to your doctor. With that out

of the way, let's start by looking at some supplements that are so dodgy, even the pills and powders are trying to escape from the bottle! Detox teas are supposed to give you more energy, reduce bloating, and help you lose weight. Sounds great, but if you do notice any of those

benefits, it might be due to the caffeine, the laxatives, the diuretics that will send you to the bathroom every 5 minutes, rather than anything else. Bottom line: you already have a natural detoxifying plant in your body—they're called your liver, kidneys, and colon—and assuming

they work fine, you don't need any help from these supplements. This one goes straight onto the F tier. Don't waste your money or your time on these supplements, or anyone who tries to sell them to you. Same goes for ketone supplements; the theory is that these

Supplements help you achieve ketosis, where your body burns fat for energy instead of glucose.  However, the evidence that these supplements aid weight loss is quite weak. While they might temporarily increase blood ketones, that doesn't necessarily translate to the same

metabolic benefits as nutritional ketosis from a low-carb diet. You can put lipstick on a pig, but it's still going to roll in the mud.  So, I can't rank ketone supplements higher than F-tier. Now let's look at

alkaline water. This so-called functional water is simply H2O with added alkaline minerals. The purported benefits are based on a handful of very small studies and don't justify the headlines. There's no solid evidence that they offer any

real benefits, so they join detox teas and ketone supplements at the bottom of the pile. Now let's talk about L-glutamine. You might have heard about the gut health benefits of this supplement, and they're not entirely unfounded. L-glutamine is a conditionally

essential amino acid, meaning we naturally produce it during protein synthesis. But if we're sick or injured, we might not produce enough, and then we need to consume more. There's limited evidence that L-glutamine can alleviate IBS symptoms, and it may be useful for people recovering from surgery or injury, as L-glutamine levels tend to be lower in these individuals.  In these cases,

but there's not much evidence to support benefits in weight management or muscle building. You'd be better off just

Eating more protein. All that said, L-glutamine is going on the E tier. You might have heard of something called berberine, and specifically berberine being touted as nature's GLP-1, a natural way to increase your GLP-1 hormone and keep you feeling full. And yes, there are

some small-scale studies, mostly in animals, showing it may do this. However, any GLP-1 created in this way gets broken down by the body in a matter of minutes, so there's no real long-term benefit. If you are interested in a more sustained GLP-1 increase and an S-tier supplement,

that really does help with that, stay tuned. In the meantime, this is another one to avoid, so berberine joins L-glutamine on the E tier. Next up, we have multivitamins. You just pop one of these pills and it gives you all the vitamins

and minerals you need for the day. The actual evidence that multivitamins provide any benefit is sketchy at best. One study from 2022 concluded that there wasn't enough evidence to decide whether multivitamins were overall harmful or beneficial, while another study published

in 2024 found that people who regularly take multivitamins had a slightly higher mortality rate than those who don't. At the end of the day, if you're consuming a multivitamin that gives you 100% of the recommended daily amount of several

different vitamins or minerals and you're eating a halfway decent diet, you'll be getting way more than the RDA for some of those vitamins. Your body can only absorb a certain amount of micronutrients each day, and anything above that level simply gets sent out of

The body in yellow or brown liquid missiles. So, in a very real sense, if you're taking a multivitamin, there's a danger you might be pissing your money away. If not that, you can actually end up suffering from vitamin toxicity if your body stores up more

micronutrients than it actually needs. For example, in certain cases of fat-soluble vitamins, in some cases your doctor might prescribe you a multivitamin to treat a specific condition. And I get it; you're traveling, your diet's in the gutter, maybe you can't

afford a nutritious diet right now. In those cases, maybe multivitamins could be a useful temporary crutch. Outside those scenarios, you'd be better off spending your money on more fruits and vegetables. And don't forget frozen fruits and vegetables are just as good for you

as the fresh stuff and often way cheaper. That being said, I'm putting multivitamins on the D tier. Now let's talk about omega-3. Omega-3 is one of those supplements everyone has heard of and everyone knows is good for them, right? But if you ask most people what it

actually is, well, would you know? Well, flounder no more! I'm going to explain. Omega-3 is a type of fat that is essential for our cells to work properly. It's an example of an essential fatty acid that can only be obtained through food or supplements. There are three

types of omega-3: ALA, which we can get from plants like walnuts, seeds, and vegetable oils; and DHA and EPA, which we get from eating oily fish like sardines, tuna, and salmon. These fish get their omega-3 primarily from eating algae. We

We are able to convert ALA into DHA and EPA, but only in very small quantities. So, if you don't eat fish for any reason, should you be taking an omega-3 supplement? The evidence is mixed at best, and a bit fishy.

One large-scale study, which gave 8,000 participants either a very high level of omega-3 supplements or a placebo, found that the people given the omega-3s had fewer heart attacks, fewer strokes, and suffered fewer deaths. However, that study involved giving people way more DHA and

EPA than they normally get from eating oily fish. On the other hand, other studies show that there is effectively no impact on health outcomes from increased omega-3 consumption. The problem with these studies is that if we're simply asking people how much oily fish they

eat a day and then looking at their health outcomes, there are so many other factors not taken into account, like any medicine they're taking, how healthy they are, the rest of their diet. It's really hard to know what difference omega-3 actually makes.

All that said, if you don't eat fish because you're vegan, for example, or you're suffering from a chronic inflammatory condition like cardiovascular disease or type 2 diabetes, then in these cases, maybe taking an omega-3 supplement may give you some benefit. You can get

vegan omega-3 supplements too, made from algae, but they are pretty expensive at the minute. If you don't fall into one of those categories I just mentioned, you're probably better off saving your money. Omega-3 is going on the C tier; it won't

Could you and salmon had to tell you the truth, didn't they? Never mind the supplement. I think these puns of mine belong in the C tier. Oh boy, on to electrolytes! Electrolytes are minerals like sodium, potassium, and calcium that

are essential for the regulation of certain bodily functions, ranging from nerve transmission to blood pressure. The claims made about electrolytes include improved hydration, improved athletic performance, and faster recovery from exercise. The one claim that really does stand up is the need to consume additional electrolytes after strenuous

exercise. When we sweat, which, by the way, is just filtered blood, we lose electrolytes; that's why sweat is salty. And you may be surprised to learn that we can easily lose up to a liter of sweat during an hour of physical activity. That volume of water can double

depending on the individual's metabolism, how strenuous the activity is, and how hot it is. So electrolyte supplements are useful for anyone exercising for an extended period of time, particularly if they're a heavy sweater. The point is that we're all different in how much we

sweat and how much exercise we do, so it's really impossible to give a general recommendation for every single person. As for the other benefits I mentioned, again, the weight of evidence doesn't warrant the need for electrolyte supplements for most people, most of the

time, unless your doctor prescribes you one because you're violently expelling chocolate lava from one end, or you're sweating buckets, or vomiting, or you're exercising so intensely that you need it, you can probably give them a miss. Again,

It's a C tier for electrolytes. Now, time for D. What do you mean by that? Vitamin D, perhaps? You know, our skin makes vitamin D from exposure to sunlight. So, if you're a night shift worker or you don't get out of the house

in the daylight hours for whatever reason, it might seem like good sense to take a vitamin D supplement. Indeed, in the UK, the NHS recommends people take vitamin D supplements during the winter months and all year round if you have dark skin or you don't get enough

sunlight on your skin for any reason. However, here's what happened when vitamin D was put to the test. A large-scale 2018 study gave more than 25,000 people either vitamin D supplements or a placebo for more than 5 years, and then

looked at whether it reduced the number of people who developed or died from serious conditions like cancer or cardiovascular disease. It found vitamin D supplements had no effect on whether people developed cancer or not, whether they suffered from cardiovascular disease, and no impact on the number of

people who died for any reason at all. It did show vitamin D reduced the mortality rate in people who were already suffering from cancer. So this suggests vitamin D supplements may be useful for some people, but if you're already healthy, there's probably no point taking

them. So what about all those reports you've seen that most people are vitamin D deficient? As this New York Times article points out, the worry about vitamin D deficiency shows an alarming correlation with vitamin D testing companies and doctors who receive funding from those companies. As any good

Scientists can tell you that just because two events are correlated—like a doctor receiving funding from a vitamin D testing company and that same doctor suggesting many people are vitamin D deficient—it doesn't mean those two events are linked. However, in this case, on balance, maybe they are. One thing you

could do to improve your vitamin D consumption is to increase consumption of the humble mushroom. You might not think you have much in common with *Agaricus bisporus*, but both you and it do one thing exactly the same: you make vitamin D when you're exposed to the sun.

Yes, incredibly! But mushrooms increase their amount of vitamin D2 specifically when left in the sun for just 20 minutes. That's vitamin D2, mind you, so you need to get your vitamin D3 elsewhere. So, vitamin D supplements may be useful for people with a

deficiency but are unlikely to have any increased benefit for the rest of us. Honestly, if you eat a balanced diet and take a 15-20 minute walk in the middle of the day (assuming it's not cloudy out) and, of course, you take care you don't

get burnt, you're probably going to be fine for vitamin D. In any case, if you feel you are deficient, you can always go and check it out during a blood test. It's even possible to consume too much vitamin D from feasting on multivitamins

and those high-dose supplements. That being the case, I am going to rank it in the B category. Next up we have magnesium, which has been claimed to have all sorts of benefits—what I feel is a heightened sense of awareness and focus, yet feeling calm enough to work throughout the morning.

Wouldn't want that. Well, there are a number of different forms of magnesium which are thought to have different benefits. They include magnesium glycinate, which may help you relax, feel less anxious, and sleep better; magnesium L-threonate, thought to improve cognition

and memory; magnesium sulfate, AKA Epsom salt, used to treat aching muscles; magnesium citrate, which can be a gentle form of laxative for your intestines; and magnesium lactate, thought to reduce feelings of stress and anxiety. Magnesium L-threonate is probably the best

supported out of all of these compounds. One of the issues with different forms of magnesium is how bioavailable they are, and that is how easily they are absorbed into the cells of the body. Magnesium L-threonate is known to pass readily into brain cells where it's thought to

act directly on those cells. In one study, participants were either given a magnesium L-threonate supplement or a placebo for 30 days. They tested individuals' memory both before and after taking the supplement or the placebo and found that the people who received the supplement

had significant improvements in their memory compared to the people who had received the placebo. That said, most of the research done on magnesium L-threonate has been done on animals, so might not fully apply to humans. One of the biggest myths about magnesium is that it's a

micronutrient most commonly deficient in adults. There's actually no real evidence to back this up. If you think you might be deficient in magnesium, get a blood test done, and that'll prove it one way or the other. Magnesium is one of those supplements that won't hurt you if you

Take it without needing it, except maybe hurting your wallet. Just make sure you get the right one. And if you take a supplement designed to have a laxative effect to help you sleep, you might just find it does the opposite. For now, I'm going to place this supplement in

the BP. Okay, you gym rats and protein gobblers, let's talk about protein powder. Protein rocks! Are you guys talking about protein? I love protein! I love protein, too. We know you love protein. First of all, where does it come from? When cow's milk curdles, it splits into a liquid called

whey and a solid called casein. Both of these can be used to make a protein powder: whey protein, casein protein. However, there are also non-animal sources of protein, and you've probably seen pea protein powder being sold as well. Anyone looking to increase their muscle mass

should be thinking about increasing their protein consumption. And if you happen to be in your 40s or older, that should be you. The reason for this is that as we age, we naturally start to lose some muscle mass. This is one reason why so many elderly people are so

frail. And this is not just a vanity thing. A fall or a trip for a healthy 35-year-old is just a nuisance; a fall for an 85-year-old with reduced muscle mass could be fatal. Now, you could try just eating more protein, but a protein

powder will be much quicker and more convenient, unless you plan on taking a steak sandwich to the gym. And, for example, if you wanted to make a protein smoothie, you could supercharge it by adding berries or a banana for added phytonutrients and fiber. I do need to

Say, though, that increased protein consumption is only really going to contribute to significantly increased muscle mass if you're doing sufficient resistance exercise. Also, make sure you check the ingredient list of any protein powder you buy; ideally, you want one without too much added sugar, because you

could always sweeten it yourself with fruit or honey. As a generally available, convenient, and affordable supplement for pretty much everyone to take, it's hard to beat protein powder and drinks, so I'm putting it on the A-tier recommended. Now we're on to the

juicy stuff. Creatine is seen as the bodybuilder supplement, although it can have a benefit for anyone who does any kind of training at all. Creatine monohydrate is the most common form of this supplement; it helps to stock up the levels of phosphocreatine in muscle and

other cells. So try not to get all worked up about other versions of it. Basically, this molecule helps muscle cells create energy, so by supplementing creatine, you can simply get your muscles to do more work when you're exercising. We do get creatine from most meat products, which

means that vegetarians and vegans tend to have less of it than meat-eaters. One study showed that vegetarians taking creatine also gained improvements to their memory and brain function, as well as increased muscle mass. Who would have thought brain and brawn could come in a

single supplement? It's been widely studied, and there are no major negative side effects that we know of when taken in the correct dosage. The only thing you need to remember is to take it consistently, so whether you use powder, gummies, or whatever, go with what works.

For you, and just in case you've heard any of the following scare stories about creatine: it doesn't cause kidney problems (assuming you have healthy kidneys to begin with), it doesn't cause hair loss, and it's suitable for all ages and for men and women, as long as it's taken in

line with recommended guidance. So, as an effective and safe supplement for improving physical and maybe mental performance, I'm giving creatine an S rating. Now let's talk about my favorite nutrient: fiber. If a Disney movie Fairy Godmother was going to

hand out supplements, fiber would be at the top of her list. The benefits of fiber really do seem to be almost magical: it can improve gut health, for example, improve gut motility, reduce straining, lower the risk of hemorrhoids and diverticular disease, reduce bloating

and cramps, lower LDL cholesterol levels, lower blood pressure, improve blood profiles, regulate blood sugar levels, reduce the risk of type 2 diabetes, increase feelings of fullness, feed friendly bacteria (the prebiotic fibers). It's associated with a lower risk of colorectal and other types of cancer,

it's linked to reduced risk of all-cause mortality, and can even relieve symptoms of IBS. Who doesn't want all of that? Different types of fiber include soluble fiber, which dissolves in water to make a kind of thick, viscous gel as it passes

through the gut; and insoluble fiber, which basically stays intact as it passes through our personal plumbing. Soluble fiber is found in apples, beans, and oats, to name just three, and can help to lower blood sugar and cholesterol levels because it takes a long time to digest and naturally raises GLP-1 levels.

It leaves us feeling fuller for longer. We can get insoluble fiber from nuts, vegetables, whole grains, and because it doesn't dissolve, it adds bulk to our stools, helping us to be regular. A third type of fiber is resistant starch, so...

all because it resists digestion in the gut. This means when it hits the digestive system, it feeds the beneficial bacteria that are there, which in turn produce all sorts of beneficial molecules that have benefits all over our bodies. Now, the recommended daily amount of fiber is 30g, but that's a

minimum, and most people would benefit from eating more. It would be great if fiber came in donuts, but the reality is nature packed fiber into the foods we tend to eat the least of: fruits and vegetables. So if you struggle to get enough fiber from your diet, a supplement

might just be the job. And actually, I'd probably recommend this even if you do eat a good amount of fiber in your diet because, in my opinion, more is always better. There are two different useful fiber supplements. Number one: psyllium husk is the name given to the seeds of a number

of plants from the Plantago family. It's rich in soluble fiber and it's great for adding to smoothies or yogurts, which is how I do it. Number two, however, for the massively positive impact it has on the gut microbiome, my favorite are prebiotic

fibers. Yes, you can get this fiber from food, but given how important it is and how shockingly bad we all are at eating enough of it, I think a supplement can be really useful, even for those of us who already eat a good diet. You'll

Find these supplements as capsules, gummies, chews, and in powder form, which I think is the easiest, and they're relatively inexpensive. Just be aware that with these supplements, if you're not consuming lots of fiber already, you need to start low and go slow, given all

of that, I think it's by far the most important supplement anyone could take. And so I'm giving psyllium husk and prebiotic fibers an A-tier rating. I'm just left with one supplement to talk about, which is probably the one supplement more of you take or have

taken than any of the others I've spoken about: probiotics. It might surprise you, but I'm putting probiotics on the B tier, and maybe even slipping down to C tier. And to find out why—they might be useful for some people, but almost certainly not

for everyone—click here to watch this video now.

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:

https://linktr.ee/thisbookmaysaveyourlife

Dr Karan

보충제에 대한 소개 및 면책 조항

의사가 보충제에 대해 논의하며 과거의 회의적인 시각을 인정하면서도 몇 가지 잠재적인 이점을 인정합니다.

중요 고지 사항: 특정 영양소 결핍이나 질병으로 인한 필요량 증가가 없는 건강한 개인을 위한 권장 사항입니다.

예외의 예: 엽산 보충제가 필요한 임산부, 확실하지 않은 경우 의사와 상담하세요.

저평가된 보충제: 디톡스 차, 케톤 보충제 및 알칼리성 물

디톡스 차는 효과가 없으며, 카페인, 완하제, 이뇨제 등의 성분이 함유되어 있어 효과가 있다고 알려진 것은 사실일 가능성이 높습니다.

케톤 보충제는 체중 감량에 대한 증거가 약하며 저탄수화물 식단과 같은 효과를 제공하지 않습니다.

알칼리성 물은 실질적인 이점에 대한 확실한 증거가 부족합니다.

중급 보충제: L-글루타민, 베르베린, 종합비타민, 오메가3

L-글루타민: 조건부 필수 아미노산으로, IBS 증상 완화 및 수술이나 부상 회복에 유용하다는 제한적인 증거가 있습니다.

베르베린: 소규모 연구(대부분 동물 대상)에 따르면 GLP-1이 증가하지만 그 효과는 단기간에 그칩니다.

종합비타민: 종합비타민의 효능에 대한 증거는 희박하며, 한 연구에서는 종합비타민이 사망률 증가와 관련이 있다고 합니다.

오메가-3: 필수 지방산; 효능에 대한 증거는 엇갈리며, 비건 채식주의자나 만성 염증성 질환이 있는 사람에게 도움이 될 수 있습니다.

더 많은 중급 보충제: 전해질과 비타민 D

전해질: 필수 미네랄, 격렬한 운동을 하는 사람에게 유익, 다른 효능에 대한 증거는 미약합니다.

비타민 D: 피부는 햇빛을 통해 생성되며, 결핍이 있거나 햇빛 노출이 제한된 사람들에게는 보충제가 유용할 수 있지만, 대규모 연구에 따르면 건강한 사람에게는 전반적으로 이점이 없는 것으로 나타났습니다.

고함량 보충제: 마그네슘, 단백질 분말, 크레아틴, 식이섬유

마그네슘: 다양한 효능을 가진 다양한 형태; 마그네슘 L-트레오네이트는 기억력 개선에 도움이 되며 결핍은 흔하지 않습니다.

단백질 파우더: 단백질 섭취를 늘리는 편리한 방법, 특히 노년층의 근육량과 전반적인 건강에 유익하며 저항 운동과 병행해야 합니다.

크레아틴: 근육 에너지 생산 개선, 채식주의자/비건에게도 혜택 제공, 적정량 섭취 시 큰 부작용 없음.

섬유질: 다양한 건강상의 이점, 대부분의 사람이 섭취량을 늘리면 혜택을 볼 수 있으며, 보충제(차전자피 및 프리바이오틱 섬유질)를 섭취하는 것이 좋습니다.

프로바이오틱스: 추가 정보가 필요한 보충제

프로바이오틱스: B등급(C등급일 가능성 있음), 개인의 필요에 따라 혜택이 달라질 수 있으며 추가 정보가 필요합니다.