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

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.

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]

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]

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]

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]

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]

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]

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]

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.

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]

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