2650: Top 7 Underrated Supplements

Summary

Mind Pump: Raw Fitness Truth
Episode 2650: Top 7 Underrated Supplements
Release Date: July 28, 2025
Hosts: Sal Di Stefano, Adam Schaefer, Justin Andrews
Produced by: Doug Egge

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Introduction

In Episode 2650 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schaefer, and Justin Andrews delve into the Top 7 Underrated Supplements that can significantly enhance health, performance, and overall well-being. Steering clear of mainstream supplements like creatine, the discussion focuses on lesser-known but highly beneficial supplements backed by scientific research. The episode emphasizes the importance of incorporating these supplements into one's regimen to address common deficiencies and optimize bodily functions.

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1. Vitamin D

Timestamp: [02:31]

Vitamin D stands out as the first underrated supplement discussed. Despite its growing recognition, many individuals still fall short of optimal levels.

• Deficiency Prevalence:
  Adam Schaeffer mentions, "Probably 50% of people are deficient" in Vitamin D, highlighting that even those exposed to sunlight may not achieve adequate levels. He explains that a blood level below 30 nanograms per deciliter is considered deficient, increasing risks of disease, depression, pain, and low energy.

• Health Benefits:

  • Bone Health & Immune Function: Vitamin D is crucial for bone density and immune system performance.
  • Cancer Support: A study cited at [04:17] found that postmenopausal women with breast cancer who took 2,000 IUs daily during chemotherapy experienced increased tumor clearance rates from 24% to 43%.

• Personal Anecdote:
  Adam shares a personal story at [06:03], where his father, despite being outdoors regularly, was diagnosed with a severe Vitamin D deficiency. Supplementation significantly reduced his father's chronic pain symptoms.

• Cost-Effectiveness:
  Vitamin D3 is highlighted as an affordable supplement, making it accessible for widespread use.

Notable Quote:

"Vitamin D3 is dirt cheap. It is one of the least expensive supplements that you'll find, and it probably belongs, most likely belongs in your supplement regiment." — Adam Schaeffer [05:45]

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2. Vitamin K2

Timestamp: [09:17]

Vitamin K2 is emphasized for its synergistic relationship with Vitamin D, directing calcium to bones and preventing arterial calcification.

• Functionality:
  Adam Schaeffer explains, "Vitamin K2 directs calcium to bones, reduces arterial calcification," lowering the risk of heart disease and heart attacks.

• Deficiency Rates:
  A 2017 study found that 97% of older adults are deficient in Vitamin K, primarily due to insufficient intake of absorbable forms available in organ meats and fermented foods.

• Supplementation Synergy:
  Combining Vitamin K2 with Vitamin D enhances calcium utilization, ensuring it benefits bone health without contributing to arterial deposits.

Notable Quote:

"It's one of those, you know, it's one of those underrated. I don't. Do you know anybody who takes vitamin K2?" — Adam Schaeffer [09:54]

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3. N-Acetyl Cysteine (NAC)

Timestamp: [12:20]

NAC serves as a precursor to glutathione, a vital antioxidant supporting detoxification, lung health, and mood regulation.

• Health Benefits:

  • Detoxification: Enhances the body's ability to remove toxins.
  • Lung Health: Aids in thinning mucus, beneficial for respiratory conditions.
  • Mental Health: Studies show that 600 to 1,200 mg daily can reduce depressive symptoms.

• Regulatory Challenges:
  During the COVID-19 pandemic, NAC faced regulatory hurdles despite evidence supporting its efficacy in improving lung health, leading to temporary sales restrictions.

Notable Quote:

"NAC is super cheap. Say what it says." — Adam Schaeffer [12:53]

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4. Berberine

Timestamp: [13:53]

Berberine is recognized for its ability to improve insulin sensitivity and lower fasting glucose levels, making it a standout supplement for metabolic health.

• Effectiveness:
  Unlike other supplements aimed at blood sugar management, berberine has robust data supporting its use in reducing fasting glucose by 7% in individuals with type 2 diabetes.

• Dosage Recommendations:
  Studies suggest taking 500 mg three times daily with meals to achieve optimal blood glucose control.

• Comparison to Other Supplements:
  Adam contrasts berberine with cinnamon, noting berberine as the gold standard for glucose management.

Notable Quote:

"Berberine is the only one in the data to show" significant improvements in insulin sensitivity and fasting glucose levels. — Adam Schaeffer [14:05]

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5. Glycine

Timestamp: [15:30]

Glycine, an amino acid found in high-protein foods like collagen, plays a pivotal role in enhancing sleep quality.

• Sleep Improvement:

  • Sleep Latency & Fatigue: A 2017 study demonstrated that glycine taken on an empty stomach before bed improved sleep latency and reduced daytime fatigue.
  • Non-Groggy Supplement: Unlike many sleep aids, glycine does not cause grogginess upon waking.

• Usage Tips:
  Adam Schaeffer recommends taking 3,000 mg of glycine capsules about 30 minutes before bedtime to maximize benefits.

Notable Quote:

"There are very few supplements you can take that help with sleep that don't also simultaneously maybe either make you groggy or you wake up." — Adam Schaeffer [15:36]

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6. Choline

Timestamp: [17:05]

Choline is highlighted for its significant impact on cognitive function and brain health, warranting its reclassification as an essential nutrient.

• Cognitive Benefits:
  Studies show that adequate choline intake, such as consuming whole eggs, can improve IQ in children and enhance overall cognitive performance.

• Deficiency Prevalence:
  Approximately 90% of people do not receive sufficient choline from their diets, leading to potential cognitive deficits.

• Dietary Sources vs. Supplementation:
  While choline is present in foods like eggs, organ meats, and certain vegetables, achieving the 500 to 2,000 mg daily recommended intake typically requires supplementation. For instance, consuming four whole eggs daily can help meet these needs, but relying solely on plant sources like legumes is impractical due to the high quantity required.

Notable Quote:

"About 90% of people don't get enough choline. So a vast majority of people won't get enough choline." — Adam Schaeffer [17:18]

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7. Grape Seed Extract

Timestamp: [19:54]

Grape Seed Extract is recognized for its ability to improve blood pressure and enhance blood flow, contributing to cardiovascular health.

• Health Benefits:
  A 2016 meta-analysis found that grape seed extract alone lowered systolic blood pressure by 6 mmHg, offering a natural approach to managing hypertension.

• Supplementation Specifics:
  Unlike other nutrients with multiple sources, grape seed extract is unique, as it primarily comes from grape seeds, necessitating supplementation for therapeutic effects.

Notable Quote:

"There's a 2016 meta-analysis found that grapeseed extract alone lowered systolic blood pressure by 6." — Adam Schaeffer [21:03]

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Conclusion

Episode 2650 of Mind Pump underscores the importance of looking beyond commonplace supplements to uncover those that offer substantial health benefits yet remain underutilized. From combating widespread deficiencies like Vitamin D and K2 to enhancing cognitive functions with choline and improving metabolic health with berberine, these seven supplements provide a comprehensive approach to optimizing health and performance. The hosts emphasize evidence-based supplementation, encouraging listeners to incorporate these underrated options into their wellness routines for maximum benefit.

Final Thoughts:
Adam Schaeffer wraps up the discussion by highlighting the accessibility and efficacy of these supplements, urging listeners to evaluate their own supplement regimens and consider adding these top underrated choices to achieve better health outcomes.

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Notable Quotes Recap:

"Vitamin D3 is dirt cheap. It is one of the least expensive supplements that you'll find, and it probably belongs, most likely belongs in your supplement regiment." — Adam Schaeffer [05:45]

"Berberine is the only one in the data to show" significant improvements in insulin sensitivity and fasting glucose levels. — Adam Schaeffer [14:05]

"About 90% of people don't get enough choline. So a vast majority of people won't get enough choline." — Adam Schaeffer [17:18]

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For more insights and expert programming, visit mindpumppodcast.com and follow the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, and @mindpumpdoug.

Transcript

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[Sal DeStefano]

If you want to pump your body and expand, there's only one place to go. Mind Pump Mind Pump with your hosts Sal DeStefano, Adam Schaeffer and Justin Andrews.

[Adam Schaeffer]

You just found the most downloaded fitness, health and entertainment podcast in the history of podcast. You guessed it, this is Mind Pump. Today's episode we talk about the most underrated supplements you probably should be taking. This episode is brought to you by Mass Zymes. Mass Zymes by bioptimizers. These are digestive enzymes that break down your foods into proteins, carbohydrates and fats. In other words, you take these digestive enzymes, eat your food and the food gets broken down easier. Better digestion, better health, better performance. Go try them out. By the way, these are the best digestive enzymes. For those of you who eat a high protein diet, go to masszymes.com that's M A S S Z Y-M-E-S.com mindpump Use the code mindpump10. Get 10% off your order. We also have a sale this month on some programs, maps split in the anabolic metabolism bundle. It's all 50% off. Just head over to mapsfitnessproducts.com and then use the code 7uly50 for that discount. Back to the show. Supplements. Oftentimes people place way too much value on them. But sometimes, other times, they can actually be game changers. Now, in today's episode, we're not going to talk about the supplements you probably already heard about, like creatine, for example. It's a real popular one. We're going to talk about the most underrated supplements, ones that people just don't consider but should probably take. And this is based on data and it shows. The data shows many people benefit. Let's get it.

[Justin Andrews]

The overlooked class.

[Guest Speaker]

I bet most people couldn't or wouldn't guess even two of these on the list.

[Adam Schaeffer]

Yeah, one of them maybe One of them, yeah.

[Guest Speaker]

But the rest of them I wouldn't have even seen you putting on this list. So this will be interesting to watch you explain each of these because. And are you gonna go in order? Because the very first one to me is, is the, is the one.

[Justin Andrews]

It's the only one.

[Adam Schaeffer]

Yeah, this is the, this is the vitamin. Vitamin is the first one. And I. Is it underrated? Maybe still, but it's moving close to like people understand its value, but we should talk about it still. It's a, it's an inexpensive supplement.

[Justin Andrews]

A lot of people are deficient in it too, so.

[Adam Schaeffer]

Oh, you know, probably 50%. Some studies will show 50% of people are deficient. But if we include people that don't have what is now showing to be optimal vitamin D levels, when you get your blood test done, vitamin D, I think the cutoff is like 30 nanograms per deciliter, I believe is the number. Right. So under that is deficient. And if you're deficient in vitamin D, that's not good. This is like warning zone, like much higher risk of disease, depression, pain, low energy hormone production. By the way, vitamin D is actually some people classified as a hormone because of the way it acts in the body. So that's like warning. Okay, if you're below that, you're going to get prescription vitamin D or your doctor's going to say you have to take it. But most people are not what would be considered optimal. And the studies on vitamin D and bringing them to optimal levels are now compiling to the point where you should probably supplement with it.

[Guest Speaker]

Probably take vitamin D. My favorite news about vitamin D that I did not know until just recently was the fact that I could stack it or I could load it.

[Adam Schaeffer]

I don't carry you.

[Guest Speaker]

Yeah, I was under the impression that you, yeah, you take five, maybe 10,000 IUs a day and that's the most you would want to take or could take. But I didn't know that I could load up on it and say take 50,000 and then not take it for two or three days versus or 10 days.

[Adam Schaeffer]

Right. Because that would be 5,000 a day.

[Guest Speaker]

And so this, for someone like me who has a hard time with being consistent with taking any supplements and taking this little tiny vitamin D pill all the time is just one of those things that I'm inconsistent with where now I just, I have, I have it in my bathroom and, you know, I do. I forget a few days and then, oh, I remember. And so I'll take, you know, three days worth and Then I'll forget and then I'll take three or four days worth again. And so I become way more consistent with taking my vitamin D because of that.

[Adam Schaeffer]

Yeah, if you, in fact, if you get prescription vitamin D, because they have prescription of vitamin D for people who are deficient, they'll typically do that. They'll give you one, one pill once a week or something like that to get your D levels up quickly. It's fat soluble. That's why it's stored in the body. I'll read to you guys a recent study, and they just keep compiling. This was a study on postmenopausal women with breast cancer. Okay, here's what they found. 2,000 IUs a day. Which, by the way, most people, 2,000 4,000 IUs will probably be adequate, although getting a blood test would be best so you can know how much you need to take. But these women took 2000ius of vitamin D a day during chemo. This raised complete tumor clearance from the body. Okay, so you take. You're on chemo. The idea with chemo is get the cancer out. It increased the rate of clearance or complete clearance of the body from between 24 to 43%.

[Justin Andrews]

Wow.

[Adam Schaeffer]

Just by taking 2000ius of vitamin D a day. And the reason why I love vitamin D, besides its benefits, which I'll go through some of these, some other studies, is that it's cheap. Vitamin D3 is dirt cheap. It is one of the least expensive supplements that you'll find, and it probably belongs, most likely belongs in your supplement regiment. And here's the interesting thing about vitamin D. You could get a lot of sunlight, but if you have like me, I'm a little darker complected, it might still not be enough. I always use a story of my father because this one really shocked me. I mean, obviously I'm same complexion as my father, so we're, you know, Sicilian, so darker skin. And my dad was never. Would I put my dad in the category of someone who's inside too much. Okay, he's always outside. He's outside in his backyard. He's always doing work. He's out in the sun all day long. I mean, my dad's old world, like, getting him to do nothing is so difficult. He's always outside and he had all these strange symptoms of. Most of them were pain and low energy, but a lot of pain. He thought it was due to the hard labor that he's done most of his life. And it's like, my back's hurting, my knees are hurting. My hips are hurting. I don't know what's going on. Taking pain medications, getting CT scans and all kinds of stuff. Finally did a blood test. Oh, your vitamin D is painfully low, which I wouldn't have guessed, as someone who works.

[Justin Andrews]

I would have thought the opposite.

[Adam Schaeffer]

I totally would have never guessed it. He took, I think it was 50,000 IUs, you know, right out the gates, and then started taking that, I think once a week or something like that. And his pain dropped significantly, which is crazy. Here's some of the studies that we find that we see with vitamin D. 2019 meta analysis found that vitamin D supplementation with calcium reduced fracture risk by 15 to 20% in older adults. 15 to 20% just taking a cheap supplement. They didn't do anything else? No strength training? No, none of that stuff. Just that another study showed. Another meta analysis showed vitamin D supplementation reduced acute respiratory infections by 10 to 25%. Another study, this is another meta analysis, found that 800 to 1,000 IUs a day improved muscle strength and balance in older adults, reducing falls by 19%. So just took vitamin D again, cheap, easy. You're not even exercising and you reduce your risk of falling by 19%.

[Justin Andrews]

I feel like respiratory issues are very much on the rise.

[Adam Schaeffer]

Yes.

[Justin Andrews]

After Covid everything else, but like, I just hear so many cases of pneumonia and lots of respiratory issues people are dealing with.

[Adam Schaeffer]

Yes. Here's another one. 2018 meta analysis found 1,000 to 3,000 IUs a day improved depressive symptoms in deficient adults, which is, again, 50% of you probably are. Another one showed that 4,000 IUs a day reduced C reactive protein by 20% in obese individuals. Easy supplement to take. Underrated. I think it's underrated still, because I think it is. I think I know a lot of health, like fitness fanatics.

[Justin Andrews]

It's very protective.

[Adam Schaeffer]

They don't consider it, especially if they go outside all the time. They're like, I'm okay. But again, the data seems to show now about 50 nanograms per deciliter in your blood is ideal. And most people fall below that, even if they're not deficient.

[Guest Speaker]

Now, can you flip your second one and your third one? Because the third one kind of pairs with this one. And that's something that I think that not a lot of people talk about is taking these together and the benefits of that. Correct.

[Adam Schaeffer]

Yes. Vitamin K2, which is interesting. So this is. It directs calcium to bones, reduces arterial calcification. Okay. So that means less risk of heart disease and heart attack. In fact, back in the. Do you guys remember the push in the 80s and 90s for women to take calcium?

[Justin Andrews]

Oh, yeah.

[Adam Schaeffer]

And what they ended up finding was calcium deposits in the arteries.

[Guest Speaker]

Yeah. Too much, right?

[Adam Schaeffer]

Yeah. And what it was was they. They weren't taking. They didn't have enough vitamin.

[Justin Andrews]

They were so worried about osteoporosis back in the day.

[Guest Speaker]

So how does it work again with. Like everyone says, if you take that with vitamin D, you should also. Is it because the uptake is that they're synergistic? Okay.

[Adam Schaeffer]

Yes. They work together in. And K2. Again, it's one of those, you know, it's one of those underrated. I don't. Do you know anybody who takes vitamin K2?

[Justin Andrews]

I don't.

[Adam Schaeffer]

Yeah, I take it with my Vitamin D. Actually comes together.

[Guest Speaker]

That's Mike's legion. Legion does. So his vitamin D pill actually comes with, you know, I think the ideal ratio of vitamin D to K ratio.

[Adam Schaeffer]

Now, here's. Here's the. Here's the number of people that are probably. Recent study in 2017 found older adults. The percentage of older adults that were deficient in vitamin K. Yeah. 97%.

[Guest Speaker]

97.

[Adam Schaeffer]

97%. You know where you find vitamin K, the kind that you absorb, by the way, because they'll say, oh, you get vitamin K and leafy greens. You don't absorb it very well. You normally will get vitamin K from organ meats and fermented foods. Your gut will produce it with the microbiome, will produce vitamin K. Organ meats is another one. Nobody eats organ meats. So this is. And it's. It's another super.

[Guest Speaker]

So vitamin K helps direct the calcium directly to the bones and teeth.

[Adam Schaeffer]

That's right.

[Guest Speaker]

Okay.

[Adam Schaeffer]

That's right.

[Justin Andrews]

This is the one good advice Liver King had.

[Adam Schaeffer]

Yeah. So.

[Guest Speaker]

Hey, you know he's in prison right now, right?

[Adam Schaeffer]

Yeah, he is.

[Guest Speaker]

Yeah.

[Adam Schaeffer]

Yeah.

[Guest Speaker]

He looks bad right now.

[Adam Schaeffer]

This is crazy.

[Guest Speaker]

Another topic.

[Adam Schaeffer]

So. So again, save that one. Fermented dairy organ meats. Now, K1 is abundant in leafy greens, but you just don't absorb nearly enough typically from.

[Guest Speaker]

I didn't realize that that 97.

[Adam Schaeffer]

Deficient of an old. Of older adults.

[Justin Andrews]

Wow.

[Adam Schaeffer]

Was deficient in K. Yeah. And it's. Again, these are like. When you talk about vitamins and minerals, these are essential for the body. So if you're deficient, your body is dysfunctional. So it's not like other supplements, you know, that can give you some benefits, some health benefits, an herb or something like that. Like, there's no. Now there's no Ginseng deficiency.

[Justin Andrews]

Now, typically find this in a multi.

[Guest Speaker]

I'm just gonna say typically in a good multivitamin, you have this. You have both of these.

[Justin Andrews]

Yes, but you have to look for that, I'm sure.

[Adam Schaeffer]

And it's got to be a good 100 micrograms a day is what you typically want. Sometimes what multivitamins do is a little.

[Guest Speaker]

Bit of everything, not very much.

[Adam Schaeffer]

They'll have a lot of, like, B, a lot of C, a lot of. And then you'll look at K2 and it's like.

[Guest Speaker]

Or they'll do like, the 20 micro. They'll do, like, the minimum RDA versus the optimal dose. And there are certain things, like vitamin D, for example, there's an optimal dose and then there's, like, the baseline. So knowing the difference is probably important.

[Adam Schaeffer]

Yes. Another one that a lot of people don't take is nac. N acetyl cysteine. This is a precursor to glutathione. It supports detoxification, lung health, and mood regulation. There was a 2015 meta analysis that showed 600 to 1200 milligrams a day reduced depressive symptoms and aided in thinning the mucus. For respiratory health?

[Guest Speaker]

No. Now, because it's a precursor to glutathione, do you get the same benefits if I just take glutathione?

[Adam Schaeffer]

Yes. The problem with glutathione is not typically well absorbed. So people inject glutathione.

[Guest Speaker]

Well, if we have the liposome, that helps.

[Adam Schaeffer]

That definitely helps. NHC's cheap. Yeah. Say what it says.

[Justin Andrews]

Gross, but worth it.

[Adam Schaeffer]

Yeah, yeah. It's. It's. It's got great liver support and mental health benefits with, uh, you know, by taking nac, and I believe was nac, what was the supplement they tried to ban? Doug. When? During COVID Yeah, it was nac. Yeah. So. So here's the deal. So we talked about respiratory illness. Okay. During COVID Nac, because it raised glutathione and helped with lung health. There were some studies showing that it really improved outcomes.

[Justin Andrews]

Yeah.

[Adam Schaeffer]

Suddenly, regulatory agencies came up, came on nac, made Amazon stop selling it.

[Justin Andrews]

NAC and glutathione. Well, I guess glutathione wasn't shut out, but that was what they found later. Oh, my God. Yeah.

[Adam Schaeffer]

If we.

[Justin Andrews]

If we raise our glutathione.

[Adam Schaeffer]

Yes. And NAC was a supplement for, like, 20 or 30 years. So it's funny, they tried to shut it down, which is, you know, a little conspiracy theory for you. But for health, riddled with it. But for health, it's a good thing.

[Guest Speaker]

I don't even know what this next one is.

[Adam Schaeffer]

Berberine. Yeah, yeah. Berberine is interesting. Of all the supplements that can improve or that are touted to improve, like.

[Justin Andrews]

Some kind of plaid blood sugar.

[Guest Speaker]

Yes. Like the brand.

[Adam Schaeffer]

Say what?

[Guest Speaker]

The brand.

[Adam Schaeffer]

Yeah. No, not. Not Burberry. Burberry. No, you're not talking about that. Sorry. So of all the supplements that tout the ability to improve insulin sensitivity or lower your fasting glucose, berberine is the only one in the data to show.

[Guest Speaker]

So I'm assuming that's in all those.

[Adam Schaeffer]

Well, they better have it.

[Guest Speaker]

So, like, the. What's the popular, like, carb. There's like a carb supplement. I forget what it's called.

[Adam Schaeffer]

Oh, God. I think you're talking about ones that try to block. They try.

[Guest Speaker]

Yes. Yes. Would it most have this?

[Adam Schaeffer]

It should, if you're looking at. Because. Okay, so we've had. So continual glucose monitors have now been available to the average person for a little while. And I remember when we had. We had. I forgot who it was that was on our show that was an expert. There were a dietitian that used these with their patients.

[Guest Speaker]

Oh, the. The girl from. From the Gl. The glucose monitor.

[Adam Schaeffer]

Yeah, yeah. I can't remember the name.

[Guest Speaker]

I know it's slipping me right now.

[Adam Schaeffer]

Nutrient Nutrisense. Yeah.

[Guest Speaker]

What was her name, though? Heather.

[Adam Schaeffer]

Or maybe Doug will. Yeah, let's get that, Doug. So. So what they found when I asked her, is there any supplements that you notice that'll change somebody's fasting glucose? She's like, not really. Berberine is the only one. So here's what studies will show. 500 milligrams, three times a day with food will reduce fasting glucose. This is in studies by 7% in type 2 diabetes. That's very. You don't find many natural compounds that'll do that.

[Guest Speaker]

So explain who this is most beneficial to then and in what cases. Because, like, you or I, if it.

[Adam Schaeffer]

Improves your insulin sensitivity, everybody benefits from it. Everybody's gonna benefit from. If you're somebody with fasting glucose that is starting to get in that pre diabetes, you know, stage, and you're like, then. Then use it. Then you should use it on a regular basis. So, Doug, you brought up cinnamon. Yeah. It's shown to help reduce fasting glucose, but berberine is. Is like. Seems to be the gold standard when it comes to that. So next we have glycine. This is an amino acid that is high. I know in, like, certain proteins I think collagen protein, if I'm not mistaken, glycine on an empty stomach before bed. The data is showing has really, really beneficial effects for sleep. Which is. Yeah. Which is really, really cool. There was a 2017 study that found that glycine improves sleep latency and reduced daytime fatigue. And again, there's very few supplements you can take that help with sleep that don't also simultaneously maybe either make you groggy or you wake up. You know, not so interesting.

[Guest Speaker]

I. I actually did find it interesting that you didn't put this under underrated. And maybe that's because it is. Talked a little bit more about it. I thought magnesium would have made it to this list.

[Adam Schaeffer]

Yeah, it could. I don't know if it's still considered underrated, although I think. I think it's kind of popular now. Yeah.

[Guest Speaker]

And interesting that. So mellow doesn't have glycine, does it? Because I think that would be a great pair with the. With the magnesium.

[Adam Schaeffer]

I know they have GABA and they have magnesium. Not sure if they have. I take glycine. Oh, you do whatever I take before I go to bed.

[Guest Speaker]

Oh, okay. That's something I would love to try.

[Adam Schaeffer]

Yeah, it's super cheap. Yeah.

[Sal DeStefano]

Actually bio optimizers has it in their sleep formula. They have glycine and theanine as well as some other things, and it works great.

[Guest Speaker]

I wonder if I combine that with my taking my mellow. I would get like a.

[Adam Schaeffer]

That's what I do. Really? Yeah. I take three grams. I'm gonna try super inexpensive supplement on an empty stomach. You want to take it?

[Guest Speaker]

Okay.

[Adam Schaeffer]

If you take it with food, then the other amino acids change. It doesn't have.

[Guest Speaker]

It would be most likely two hours at your dinner.

[Adam Schaeffer]

That's empty stomach. Okay. Yeah, that'll totally work. Next up we have choline. Choline is. You know, I've heard experts say that choline should be reclassified as an essential nutrient because of its effects on cognition and brain health. So when you look at studies with.

[Justin Andrews]

Like, improves your iq, right? In kids.

[Adam Schaeffer]

Yes. When you look at studies with children and they. They show them eating eggs, whole eggs, and there's an improvement in their cognitive function.

[Guest Speaker]

That's what. That's what they're measuring. I remember that study. There's a study they did that.

[Adam Schaeffer]

Right. With.

[Guest Speaker]

And they showed a huge improvement with one egg a day or something in or. So was it something like that study?

[Adam Schaeffer]

Yes. And. And Choline, 500 to 2,000mg a day is what you want to take, by the way, the studies show that about 90% of people don't get enough choline. So. So a vast majority of people won't get enough choline.

[Guest Speaker]

Now, is that okay? What if you were somebody that eats quite a bit of eggs or eggs every day?

[Adam Schaeffer]

You probably get enough. Doug, how much choline is in one egg? Let's. Let's. Let's look at that.

[Justin Andrews]

It's only really, like, promoted with pregnancy. Right. Like, they're trying to.

[Guest Speaker]

Oh, yeah, that's in the prenatal.

[Adam Schaeffer]

Not choline.

[Guest Speaker]

It's not choline.

[Adam Schaeffer]

Usually not, no.

[Sal DeStefano]

They'll have other 147 milligrams.

[Adam Schaeffer]

How much?

[Sal DeStefano]

147.

[Adam Schaeffer]

Yeah. So if you wait quite a bit. If you ate, like, four eggs a day, you're minimum. You're great.

[Guest Speaker]

Of four eggs a day. Yeah, yeah. You want to be eating at least four eggs a day.

[Adam Schaeffer]

Not egg whites. Right.

[Guest Speaker]

Four whole eggs a day in order to get the kind of bear. Because you're saying 500 to 2,000 milligrams.

[Adam Schaeffer]

That's right.

[Guest Speaker]

So you would need at least four. And you could do. Do with more even.

[Adam Schaeffer]

Yes. Okay. Doug, Find other sources of choline. If I'm not mistaken, organ meats, I believe, are high in choline. Choline's interesting, too, because it's. It can be considered a. A cognitive boosting supplement. Like, if you combine choline with. A lot of people take it with caffeine, Creatine, maybe. No, they'll take it with caffeine and like, you know, caffeine, theanine and choline is like a great stack for something like that. What does it say for food, Doug?

[Sal DeStefano]

Yeah, eggs, obviously. The first one. Legumes such as beans and peas. Vegetables. Cruciferous ones like Brussels sprouts, broccoli, et cetera.

[Adam Schaeffer]

Okay.

[Sal DeStefano]

Canned tuna and salmon.

[Adam Schaeffer]

Yeah. Okay. But here's the deal. How many legumes would you need to eat to get. Whenever they. By the way, whenever they mention a plant source of a nutrient. Yeah. It's high. In the context of other plants, you.

[Justin Andrews]

Need to eat, like, this whole room amount.

[Adam Schaeffer]

Yeah. Like, I'd like to see, like, how much. Doug, look up how much choline is in whatever bean they name. Yeah.

[Guest Speaker]

I bet four eggs is double or triple what, you know.

[Adam Schaeffer]

Well, let's see.

[Guest Speaker]

Pound of beans are.

[Adam Schaeffer]

Let's see. Because I know there's certain vegetables. Like, this is a high protein vegetable. It's like. Well, you have to eat 3,000 calories.

[Justin Andrews]

All the gastral distress.

[Guest Speaker]

Yeah.

[Adam Schaeffer]

To get so I'd like to see what that, what that says with choline, but I do know that the data on cognitive function and brain health and choline is pretty well.

[Sal DeStefano]

Okay, so a cup of cooked kidney beans contains 54.

[Adam Schaeffer]

54, yeah, that's it. Yeah.

[Guest Speaker]

So you have to eat 10 cups. You have to have 10 cups to, to, to. Four to do what four eggs would do.

[Adam Schaeffer]

Yeah, right, yeah. Okay.

[Guest Speaker]

You're not eating 10 cups of kidneys.

[Adam Schaeffer]

So this is just across the board, by the way.

[Justin Andrews]

Nice turbo boost.

[Adam Schaeffer]

Plants have phytonutrients and antioxidants, which are amazing in certain cases. But when you're talking about nutrients like vitamins and minerals in particular plants, either a, you get a version of it that is not as absorbable or bioavailable. For example, vitamin D. You can get a form of vitamin D in mushrooms, but it's not nearly as bioavailable as vitamin D. Like you would get in like, let's say like cod liver, for example. And this is true for a lot of different types of nutrients. So when they say here's some sources of choline and you see plants, keep in mind that those are typically in the context of other plants, not in the context of where you would actually get a decent dose of that particular nutrient. Same thing with like omega 3 fatty acids. Flaxseed oil. Oh, yeah, yeah, it's great. But your body has to convert that to the usable form, which means a big chunk of it isn't being used versus like fish oil, which gives it to you. And then we have grape seed extract. This actually improves blood pressure and blood flow. There's a, there's a 2016 meta analysis found that grapeseed extract alone lowered systolic blood pressure by 6. So.

[Guest Speaker]

And I'm assuming that's the only place you get it is where from grape seeds?

[Adam Schaeffer]

Yes.

[Guest Speaker]

Okay, that's interesting because when you think about a lot of the other nutrients that we talk about, there sin there tends to be multiple sources that you can get this specific nutrient. This happens to be something just grapeseed. You have to take that extract and there's nothing else that replaces that.

[Adam Schaeffer]

Yeah. And I know there's other uses for grapeseed extract. I know it's blood pressure anti inflammatory effects. I know it has, but again, it's.

[Guest Speaker]

Like they tend to put steroids with it.

[Adam Schaeffer]

No, that's not grapeseed. Yes, grapeseed oil.

[Guest Speaker]

Oh, it's not the same thing.

[Adam Schaeffer]

No, I do, you know, and again I, I pick these supplements because I bet you most listeners of ours Take supplements. Most of them probably take creatine. And if you don't, I don't know what's wrong with you. Yeah, probably take protein powder, fish oil. They might take vitamin D. I don't think they take any of these other supplements.

[Guest Speaker]

I don't think so.

[Adam Schaeffer]

They're all backed by.

[Guest Speaker]

I'd use legions. Vitamin D. So. Which has the K2. So I do take that one. But all the rest of them, I'm. I'm most interested. I mean, this has been a fun conversation because I do want to play with the glycine. I would love to try that little stack. I'm always looking for cool little bedtime to help me, like, go to sleep or calm down and stuff like that. So that'd be interesting. And do you a certain amount of time before bed you, like, take it? Is it okay, right before bed? Like right before?

[Adam Schaeffer]

Yeah, just right before bed. You can wait 30 minutes or whatever, but just right before.

[Guest Speaker]

Is there any. Is. Is it bad if I do it? Like, because sometimes I'll take mellow kind of early, like, meaning like 7 o' clock or like that to just like mellow me out to head into the night. You need any drawbacks? I mean, I don't know.

[Adam Schaeffer]

Good question. I know in the studies, you know.

[Guest Speaker]

Sometimes things like, if you take like that, like melatonin. Yeah. And then it passes, and then it's almost like it's worse because you miss that one. I don't know.

[Adam Schaeffer]

I don't know. That's a good question. I know in the studies they'll give glycine to people about 30 minutes before bed, typically. Okay. I just keep it next to my bed, on my bed. Bedstand or nightstand, I should say.

[Guest Speaker]

Is it powder or pill form you're taking?

[Adam Schaeffer]

Capsule.

[Guest Speaker]

Capsule, yeah.

[Adam Schaeffer]

3,000 milligrams, I think. I think I take like.

[Guest Speaker]

See, this is three or four I could take. I could like. You take it out. I make like. Now I make like a little shot of the mellow.

[Adam Schaeffer]

Yeah. And then take a few capsules with it. Okay. And I'll report back and you're totally done. Yeah. Look, if you like the show, come find us on Instagram. Come check us out. It's at mindpump Media. We'll see you there.

[Sal DeStefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super [e-mail]. the RGB Super Bundle includes maps, anabolic Maps Performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

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