Creating the Perfect Supplement Stack – One Pill Challenge

@DrAvrahamRosenzweig says:

Siim one question about sleep aid. Isnt rhodiola stimulant ( i know its adaptogen but when I take it in the morning I feel more energetic and being energetic at bedtime isn’t nice lol)

@Mediagix says:

Short Version of all mentioned videos including dosages and explanation lower down:
* **Omega-3 Fatty Acids:** Dosage should aim to reduce the risk of cardiovascular disease events and myocardial infarction in a dose-dependent manner. Low blood omega-3 levels (measured by the omega-3 index) are associated with higher risk.
* **Hyaluronic Acid:** **120 mg per day** can improve skin condition and reduce wrinkles.
* **Niacinamide:** Oral intake of **500 mg twice a day for 12 months** was seen to reduce the rates of non-melanoma skin cancers by 23% compared to placebo.
* **Vitamin K1:** A study with diabetics found that **10 mg of vitamin K1 per day** decreased the likelihood of developing new lesions in the coronary arteries.
* **Melatonin:** Supplementation of around **1 to 3 mg** can be useful to compensate for age-related decline. Larger doses above **10 mg per day** might lower inflammation, improve lipid profile, and improve metabolic health.
* **Glycine:** Supplementation of around **2 to 3 g** is recommended. Higher doses of up to **10 to 15 grams** can be taken for other benefits.
* **Collagen Peptides:** Should be started by the 40s as collagen in the skin begins declining in the 20s. A 2023 meta-analysis showed that collagen peptides improve skin hydration, reduce wrinkles, and reverse signs of skin aging. A good collagen supplement should have vitamin C.
* **Theanine:** A 2019 randomized controlled trial found that **200 mg of theanine for 4 weeks** improved stress and reduced sleep latency, sleep disturbance, and the use of sleep medications.
* **Taurine:** A 2018 meta-analysis found that a dose of **1 to 6 grams per day in a single dose for up to two weeks** could increase endurance performance and time to exhaustion.
* **Protein:** An intake of **1.6 g per kilogram** of body weight is recommended to maintain muscle mass that starts to decline in the 40s. This can be increased to **1.8 g/kg** per day.
* **BPC-157:** Based on animal studies, some recommend a dose of **200 micrograms per person per day** or **3.33 micrograms per kilogram of body weight per day**. The speaker of the video took **8-9 drops of a liquid preparation in the morning (approximately 250 micrograms)** and sometimes before bed.

**Detailed Explanations for Selected Substances:**

* **Omega-3 Fatty Acids:** Omega-3 supplementation has been seen to reduce the risk of cardiovascular disease events and myocardial infarction in a dose-dependent manner. Low blood omega-3 levels, measured by the omega-3 index, are associated with higher rates of heart disease, Alzheimer’s, and all-cause mortality. Omega-3 supplements also increase muscle strength, as shown by a 2023 meta-analysis.

* **Hyaluronic Acid:** Hyaluronic acid is a component of the skin that maintains skin hydration. Randomized controlled trials show that **120 mg a day** improves skin condition and decreases skin wrinkles.

* **Niacinamide:** Niacinamide is a popular ingredient in skin anti-aging creams and has been shown to improve the appearance of wrinkles and elasticity. Oral niacinamide at a dose of **500 mg twice a day for 12 months** has been seen to reduce the rates of non-melanoma skin cancers by 23% compared to placebo.

* **Vitamin K1:** A 2019 review concluded that **vitamin K1 supplementation** does reduce the risk of fractures. A 2022 randomized controlled trial on people with diabetes showed that **10 mg of vitamin K1 per day** was found to decrease the likelihood of developing new lesions in the coronary arteries and both aortic and coronary arteries.

* **Melatonin:** Melatonin levels drop after puberty, and a 40-year-old person can produce significantly less than a teenager. This decline reduces sleep quality and the body’s antioxidant defense. Melatonin is also a powerful anti-inflammatory molecule that has been seen to lower inflammation and improve metabolic health markers in larger doses. A 2021 review of randomized controlled trials among people with sleep disorders found that melatonin decreased sleep disturbances while increasing total sleep time and quality.

* **Glycine:** Glycine has been seen to improve sleep, partly due to the increase in GABA, which is the primary inhibitory neurotransmitter for relaxation. Several randomized controlled trials have shown that glycine before bed reduces fatigue and sleepiness the next day, even if sleep is restricted. Glycine supplementation has also been seen to raise glutathione, reduce oxidative stress, lower inflammation, and improve mitochondrial function in humans.

* **Collagen Peptides:** Collagen is a notorious skin anti-aging supplement that works. A 2023 meta-analysis saw that collagen peptides improve skin hydration, reduce wrinkles, and reverse signs of skin aging. Vitamin C is essential for initiating collagen synthesis, so a good collagen supplement should contain it. Collagen in your skin begins declining in your 20s, so supplementation by your 40s is recommended.

* **Theanine:** Theanine is a calming amino acid that has been seen to promote relaxation and sleep. A 2019 randomized controlled trial found that **200 mg of theanine for 4 weeks** improved stress and reduced sleep latency, sleep disturbance, and the use of sleep medications compared to placebo. Theanine can also help with sleep by reducing stress.

* **Taurine:** Taurine has been seen to extend lifespan in animals, and human clinical trials show that it helps with blood lipids, weight loss, blood pressure, metabolic syndrome, and blood sugar levels. A 2018 meta-analysis found that a dose of **1 to 6 grams of taurine a day** in a single dose for up to two weeks could increase endurance performance and time to exhaustion.

* **Protein:** Muscle mass and strength peak in your mid-thirties, and a gradual decline starts from your 40s. Adequate protein intake is crucial to maintain muscle mass. A slightly higher protein intake is recommended in your 40s to counteract this decline, with an aim for **1.6 g per kilogram** of body weight, potentially increasing to **1.8 g/kg** per day.

* **BPC-157:** BPC-157 is a 15 amino acid fragment derived from body protection compound in the stomach. Studies have shown promising effects on healing various tissues such as tendons, ligaments, muscles, and even bones. It supports nitric oxide and thus blood flow, upregulates growth hormone, and increases collagen synthesis. However, all studies on BPC-157 have been done on mice and in vitro, with no published human clinical trials to confirm these benefits in humans. Many people anecdotally report positive effects on recovery from injuries. It can be taken orally as it survives the acidic environment of the stomach.

It is important to note that many of the specified dosages are based on specific studies, and general recommendations may vary. It is always best to consult with a healthcare professional before starting any new supplement regimen. Also, the information on BPC-157 is primarily based on animal studies and anecdotal evidence, as there are currently no conclusive human clinical trials.