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6 Supplements That Might Actually Help You

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More than half of Americans take a dietary supplement, but the truth is, most people don't need them. There are, however, a handful of supplements that can be helpful in some situations! Hosted by: Hank Green ---------- Sources: http://www.merckmanuals.com/professional/special-subjects/dietary-supplements/overview-of-dietary-supplements https://nccih.nih.gov/health/herbsataglance.htm https://nccih.nih.gov/health/supplements/wiseuse.htm https://nccih.nih.gov/health/vitamins https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/ https://ods.od.nih.gov/factsheets/WeightLoss-Consumer/ http://time.com/5118902/nih-dietary-supplement/ http://www.nejm.org/doi/full/10.1056/NEJMsa1504267 ER visits http://time.com/4072487/supplements-cause-more-than-23000-er-visits-a-year/ https://jamanetwork.com/journals/jama/article-abstract/2565733 supplement paradox https://jamanetwork.com/journals/jama/fullarticle/183163 selenium/vitE on prostate cancer https://www.nytimes.com/2016/11/21/well/live/which-supplements-if-any-may-be-worth-your-money.html https://www.nytimes.com/2016/11/15/well/eat/studies-show-little-benefit-in-supplements.html https://newsatjama.jama.com/2016/03/24/jama-forum-why-take-vitamin-d-supplements-if-they-dont-improve-health/ http://www.nejm.org/doi/full/10.1056/NEJMoa052771 glucosamine combo http://www.nejm.org/doi/full/10.1056/NEJMcp1210380 calcium & fracture https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3970298/ calcium & osteop http://www.cochrane.org/CD004760/NEUROMUSC_creatine-for-treating-muscle-disorders https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z https://www.webmd.com/men/creatine#1 http://umich.edu/~medfit/supplementation/creatinebasicsandbiochemistry101705.html https://theconversation.com/health-check-which-sports-supplements-actually-work-83093 http://www.merckmanuals.com/professional/special-subjects/dietary-supplements/creatine https://www.webmd.com/food-recipes/features/truth-about-beetroot-juice https://www.medscape.com/viewarticle/865211 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/ http://ajcn.nutrition.org/content/103/1/25.abstract https://link.springer.com/article/10.1007%2Fs40279-016-0617-7 http://www.merckmanuals.com/professional/nutritional-disorders/vitamin-deficiency,-dependency,-and-toxicity/folate https://medlineplus.gov/folicacid.html https://www.womenshealth.gov/a-z-topics/folic-acid https://medlineplus.gov/neuraltubedefects.html https://medlineplus.gov/ency/article/000551.htm https://rarediseases.org/rare-diseases/anemia-megaloblastic/ https://www.cdc.gov/ncbddd/birthdefects/anencephaly.html https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2667432 autism https://www.ncbi.nlm.nih.gov/pubmed/28756618 cochrane eyes https://jamanetwork.com/journals/jama/fullarticle/1684847 AREDS2 2013 https://nccih.nih.gov/health/antioxidants/introduction.htm http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD000254.pub4/abstract http://www.rnib.org.uk/eye-health-eye-conditions-age-related-macular-degeneration-amd/nutritional-supplements-age-related https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-science/melatonin-for-sleep-does-it-work http://www.merckmanuals.com/professional/special-subjects/dietary-supplements/melatonin https://nccih.nih.gov/health/melatonin https://www.webmd.com/sleep-disorders/tc/melatonin-overview#1 https://www.webmd.com/sleep-disorders/news/20171004/is-natural-sleep-aid-melatonin-safe http://news.mit.edu/2001/melatonin-1017 http://www.cochrane.org/CD001520/DEPRESSN_melatonin-for-the-prevention-and-treatment-of-jet-lag https://www.consumerreports.org/vitamins-supplements/does-melatonin-really-help-you-sleep/ http://news.mit.edu/2005/melatonin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1370968/ BMJ 2006 http://onlinelibrary.wiley.com/doi/10.1002/lary.25689/full laryngoscope https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829880/ https://archive.ahrq.gov/clinic/epcsums/melatsum.htm http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0063773 https://aasm.org/study-finds-that-melatonin-content-of-supplements-varies-widely/ http://jcsm.aasm.org/ViewAbstract.aspx?pid=30954 https://www.gwern.net/docs/melatonin/2005-brzezinski.pdf 2005 review https://www.webmd.com/depression/guide/st-johns-wort#1 http://www.merckmanuals.com/professional/special-subjects/dietary-supplements/st-john%E2%80%99s-wort https://nccih.nih.gov/health/stjohnswort/sjw-and-depression.htm https://www.umm.edu/health/medical/altmed/herb/st-johns-wort https://www.mayoclinic.org/drugs-supplements-st-johns-wort/art-20362212 http://pubs.acs.org/doi/abs/10.1021/ed081p1450 https://www.ncbi.nlm.nih.gov/pubmed/15492771 https://nccih.nih.gov/research/results/spotlight/120908.htm https://www.ncbi.nlm.nih.gov/pubmed/18843608
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Text Comments (1928)
JK L (4 days ago)
Why are vitamins through food better than supplements, other than OD'ing? If they are molecularly identical, than shouldn't your body absorb it?
John Woodside (4 days ago)
I never would have guessed St John's wort was so potent.
Damien Wilson (4 days ago)
Really? This Video is so wrong. 2,4ųg of B12 2000ųg of D3 and 2,5 mg of Algae Omega DHA is all you need and to be honest most of the other suplements are bad for you so don't take any of them maybe creatine but it won't do much.
Sky Rostova (6 days ago)
This sounds like 5 supplements that might kill or harm you you instead of might help. Was there an error in make this video? The first supplement sounded fine
Richard Monroe (7 days ago)
This video puts me asleep
Turtle waxer (12 days ago)
Why are B12 and vitamin d on this list?! C'mon man
Turtle waxer (12 days ago)
Not on this list**
Brokenhill (13 days ago)
In this video unborn fetuses are called "babies" and "growing humans" -- GOOD, they truly are people with intrinsic value.
SO O (13 days ago)
Omega 3 fish oil should be mentioned.
maya s (14 days ago)
Hey, awesome video! I know you must get a lot of requests, and I don't know how much research on this is out there, but could you guys do a video like this one on seasonal allergy medications? (Like Zyrtec, Allegra, Claritin, etc.)
Melaney Ramirez (14 days ago)
A new study suggests that Folic Acid Exposure in utero is associated with the development of food allergies. (I'm not saying that the risk of food allergies is worse than the risk of spina bifida, but that more research is needed and I thought SciShow might be interested in this information) Link to the article about the study from the American Academy of Allergy Asthma and Immunology FOLIC ACID EXPOSURE IN UTERO IS ASSOCIATED WITH DEVELOPMENT OF FOOD ALLERGY ( https://www.aaaai.org/about-aaaai/newsroom/news-releases/folic-acid )
Sean Not-telling (15 days ago)
Hank missed Turmeric.
Steler1 (15 days ago)
Bacopa, Rhodiola, Aswagandha, Lions Mane, Tongkat Ali and Lemon Balm this mixture will be life changing for most people when doing the right larger doses.
SLL (16 days ago)
creatine is no joke lost 50 pounds in less than 3 months not healthy btw i still have joint problems from the exercises ive done
Becky Holdford (18 days ago)
“Pregnant people"? A sex other than female gets pregnant?
Glenn McGrew II (19 days ago)
Red dragonfruit and its juice will also cause red pee if you consume enough.
goromaster10 (20 days ago)
Turinabol, epistane, test cypionate works for me also
Luis Negrete (21 days ago)
what will the reaction of creatine be when you add it to boiling water?
Deathstroke OG (22 days ago)
5HTP and lions main mushrooms together are great for mild depression.
anna neumann (22 days ago)
As long as you're choosing an absorbable (liquid or finely powdered &/or made from foods) supplement, the right multi-vitamins (for the given person) are *incredibly* useful, especially if they are either dieting or too poor to eat as much as would be ideal, which many, many, many of us are. I wasn't really hurt by the contrary remark in your video, but wanted to point out that it was a little bit erasing. <3 many multivitamins don't provide, for example, recommended amounts of iron or zinc, however, which one still needs to consume enough of. I'm also not recommending not eatting, but $1 in multivitamin may do more for one than, say, a $2 "bean and cheese"(translated soy and additive) burrito. $1 in kale may be a good compliment if it's true that kale is high in iron. I personally find a meal of kale and blueberries($2.50/18oz, this summer) amazingly satiating, possibly because of the kale's chewyness and all, but seemingly also because it is satisfying some looming deficiencies. I feel nice afterward, and i bet that it's only partly because i'm not stressed about what i just ate.
Bernie Zelvis (22 days ago)
Pregnant people... hehe
-Ivan Loesch (23 days ago)
https://www.youtube.com/watch?v=0T9n2492wp8 aging phenomena!
BaguetteHD (25 days ago)
minecraft pixelr (26 days ago)
I use melatonin and it works.
kearabob (26 days ago)
I was ready to hunker down into my standard cringe at hearing "pregnant weeeeemen" for the 150th time this year, but Hank stopped me in my tracks. Thanks, Hank!
Buddy Piper (26 days ago)
just eat fresh wholesome food. simple
John D (27 days ago)
So it sounds like st johns wort will keep me from getting as high on weed. Or clean my receptors up so I can get higher... I have much research to do....😏💨
Metalkatt (28 days ago)
Melatonin can give you some nasty nightmares. It's why neither my sister nor I will ever use it again. *shudders*
MrWhatsthebigidea (28 days ago)
Awesome links. Thanks hank... you must of raised the global iq a little bit at least 😅🤔
A Duck (29 days ago)
I take Vit C and D supplements, along with various post-work out protein shakes. No idea if any of it's having much effect, I have noticed the protein shake seems to be doing it's thing though.
Dee Pattison (29 days ago)
Gee, some food hurts us as in contamination and chemical fertilizers and depleted soil. There is no magic bullet.
sunsethillssnuggles (30 days ago)
Melatonin worked for me but it has a side effect of crazy dreams. I have a lot of nightmares so you can imagine how crappy it was to feature more intense versions of that.
Nan Zingrone (1 month ago)
Our GP recommends Vitamin D for my husband and I, and our dentist recommended Vitamin B+ (so a combo of a bunch of B vitamins). So why would they be doing this? (Topic for another video?)
Doctors ? You mean dieticians ?
Fightbot : (1 month ago)
Heather Walker (1 month ago)
I'm surprised that vitamin D3 wasn't mentioned, a huge percentage of people from places such as the uk are lacking in vitamin D3, resulting in fatigue, muscle weakness etc
metaleggman18 (1 month ago)
Whoa slow down there partner. Serotonin doesn't pass through the blood brain barrier, so if someone put it in your melatonin, it couldn't interact with a drug like an ssri. Now, if it contained 5-HT or tryptophan, yes, that could potentially cause a problem. My psychiatrist said based on clinical studies he read, microdosing melatonin is the best way to try it, less than 0.1mg. Works pretty well for me at such a dose.
Alison Rennie (1 month ago)
Pregnant "people"??? 🤨🧐 BTW...lemon balm is good for mood, as well. I take it. It works. Also Vanadium is known to benefit people (particularly children) who have had high carb/low mineral diets. It helps add absorbable chromium for the brain.
Marticulate (1 month ago)
Would love to see a similar video regarding essential oils. Their claims are similar to the vitamin industry.
johchadow (1 month ago)
There's a great reason to take a multi, who is monitoring and measuring out their food and making sure they're getting proper nutrition (besides athletes)? Does anyone you know do that? How many people do you know who actually eat the recommended daily intake of fruits and vegetables per day? Take a multi and don't worry about it, you'll pee out what isn't needed.
Ray Kent (1 month ago)
Anyone here know about the effect of B (12?) on skin disorders caused by excess alcohol? My doc recommended it, saying that alcohol inhibits uptake. He also recommended much more strongly reducing alcohol consumption! Anyway I'd be interested to hear views. To end on a lighter note, I once ran a trial to test effects of small doses of sugar. Half the subjects took sugar pills, the other half took sugar pills. Just kidding.
manifestgtr (1 month ago)
Ah yes, beet juice... Causing the “Oh god! Colon cancer!” bathroom experience since the dawn of agricultural
Torbjörn Lekberg (1 month ago)
What about D-vitamin for those who lives far up in the north? Lack of vitamin D, due to too few sun hours sun during winter, is a rather big issue. In the far north, where there can go months without any day light to speak of, supliments for this is quite helpful. Another common solution is so called sun lamps, wich as the name suggests produse vitamin D in a way similar to the sun.
newWARE review (1 month ago)
Did you know that once you hit 40 years of age, whether you're a man or a woman, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes. Think about that! If you are 40, that means by the time you hit 44 you will LOOK and FEEL 48. And by the time you reach 60, you will LOOK and FEEL 70 YEARS OLD! We see this every day... just look around you. These 5 steps reveal the things you absolutely MUST AVOID if you want to slow the aging process, reclaim your health, and achieve your ideal body. try this >> https://bit.ly/2noGxeF
John (1 month ago)
Pregnant people! Ha ha! I can't say I'm surprised.
manifestgtr (1 month ago)
What? Dudes can give birth... Have you ever seen the la beast’s channel? Trust me...after that 5 pound bag of gummy bears, he gave birth. No one can take that away from him.
iknowyouwanttofly (1 month ago)
extra virgin cod liver oil should be on this list. Its very healthy to eat during winter in the colder parts of the world. It taste really bad.
Damon Albarn (1 month ago)
Vitamin & Minerals: D3, C and magnesium. That's all You need to supplement from microelements. The rest You can easily get from food. Even vitamin C is quite easy obtainable from food, but higher doses, like 500-1000mg a day can have some positive effects.
Ericsson Caldas (1 month ago)
Wow I don’t believe Hank got that stupid with saying we need creatine when he said it himself our body produces our own creatine.
Terri Mullen (1 month ago)
while I think your information is useful - I don't think the scientific research has given much attention to the benefits of vitamins and minerals in treatment. we spend tons more on prescription medicine which is more abused than vitamins. I have wondered if our FDA figures we see on vitamin / mineral bottles are accurate for men and women alike and for people of all weights, ages and ethnic backgrounds.
In0chi (1 month ago)
Over the past 10 years I’ve taken many supplements and during that time I’ve read and kept notes. I see benefits from many of the things that I take and try to determine if I could get the same results from foods. The amount of food that I would have to eat to equal the amount of say vitamin C or many of the other amino acids and vitamins would be unreal. I would have to eat all day long to get the benefits but then I would just be a huge fat slob. This is great YouTube channel but many of the times they state things that are just completely untrue.
John-Paul Mitchell (1 month ago)
Oops. Statist shills for FDA and corporate shills for pharmaceutical companies. Or you genuinely think that goverment drug regulation is a good thing... Where do you stand on canibus legalization?
Levi Mostafa (1 month ago)
What brand of creatine is healthiest and safest?
Leon Judge Artwork (1 month ago)
how is a juice a supplement?
David Lucey (1 month ago)
Puppies beat St. John’s wort; Or so I have been told. LOL 😂
David Lucey (1 month ago)
Placebo effect?
Sensi Star (1 month ago)
Heheh I have to take serotonin hydrochloride every day at 250mg for my BPD
Barry A. (1 month ago)
What’s better than St. John’s wort, antidepressants and modulates stress pathways (sympathetic NS and β2-α1 adrenergic)? Vigorous, sustained exercise involving as many muscles as possible.
Barry A. (1 month ago)
Eating meat is a suicidal behavior: bad for the planet (climate change, land use), major source of pandemics, source of antibiotic resistance, resource intensive and burnt nitrates equals carcinogenic nitrosamines.
ThePartyDonut (1 month ago)
L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine. L-Theanine.
D Molina (1 month ago)
Creatine Beet juice Antioxidant multivitamins Folic acid Melatonin Jt jhons worth
Talk to a doctor? Pffffff. Why do that when the internet can tell me I have cancer.
Levi Valenciano (2 months ago)
What about fish oil?
J Attitude (2 months ago)
To many years of hard study have blinded my heart to .......
ihartevil (2 months ago)
the supplements are proven to not even have what they claim in them thx for this ha bisky vid i would say just eat chicken noodle soup and screw the supplements
Shinrin Yoku (2 months ago)
I and others had great results with NAC for depression and anxiety. What does NAC do? 1.stops neuronal death 2.supports neuronal growth 3. Stops glutamate toxicity 4. Leads to elevated glutathione production 5. Reduces oxidative stress 6. Reduces inflammation 7. Helps to increase healing potential of some SSRIs. 8. It does something to dopamine and serotonin too, but not so significantly, that it cannot be taken with SSRI.9. Supports neuroplasticity. Plus it helps to protect liver and against cancer. But with those who already have cancer it makes metastases grow 3 times faster. There are studies on its positive effect on negative symptoms of schizo, bipolar 2, one case study on anxiety and at least three ongoing studies on unipolar depression. But verify these claims yourself, I may be wrong. 😉
Laura Evenhouse (2 months ago)
This video is very disappointing. St Johns Wert is not a supplement, it is a drug. Not mentioning vitamin D?! Unless you get out in the sun on a regular basis you probably need more. If you live in the northern hemisphere and experience depression in the winter, your body is crying for vitamin D. Your doctor will test your levels if you ask, and the research supporting supplementation is vast. I also take magnesium for my nervous system system and omega 3s for cardiovascular health. Highly recommend doing your own research and taking supplements based on your age, your diet, and your personal medical conditions.
Darkhorseman82 (2 months ago)
Folate and Thiamine were given to prisoners in jail. Rates of recidivism plummeted. Helps regulate mood stabilizing neuro transmitters. Your glucosamine sulfate study doesn't line up with the evidence. There is only efficacy for N-Acetyl-Glucosamine(NAG)
MissFoxification (2 months ago)
A good proportion of the population are deficient in vitamin D as well, it's worth getting the level checked. Many are deficient in winter and not summer due to the reduced sunlight as well. Vitamin D deficiency can be quite serious.
Sofia chkih (2 months ago)
Girls, DON’T TAKE ST. JOHN’s WORT if you are on the progesterone only pill!!!!! It’s the only thing that will make it ineffective and we don’t want those babies now do we?
Zauber Paracelsus (2 months ago)
One caveat with Saint John's Wort that was left out is that you should not take it if you have bipolar disorder. Like any antidepressant, if you have bipolar disorder and take it without a mood stabilizer, it will trigger a manic episode.
RickyKnives (2 months ago)
I was diagnosed with folic acid deficiency anemia, so now I've taken folic acid for several months. I can't change my diet to get enough folic acid, so they really help. I can actually walk up stairs without dying and stay awake in class now!
RickyKnives (2 months ago)
I'm not pregnant, btw.
Yeison Garces (2 months ago)
How about BCAA?
Jordan (2 months ago)
Lots of misinformation goes around involving supplements (especially the talk about creatine making your heat explode). Scishow never lets me down tho, would like to see a video on adaptogenic herbs though, like rhodiola, ashwagahnda and ginseng
6 Gorillian Sea Monkeys (2 months ago)
The Sackler family says and publishes OxyContin is a wonderful supplement and cure all, perfectly safe! Don’t believe it! So much for listening to Juice! Same folks that brought you terrorism, transAtlantic slavery, opium wars, endless modern wars, 100 million deaths, Israel, communism or Jewish Bolshevism, Muslim refugees, invasions, genocides, Central banking debt slavery....
Paul Viglietta (2 months ago)
I usually don't remember my dreams and I usually don't fall asleep till around 2am, when I take a melatonin tablet I fall asleep earlier and always remember very vivid dreams
Azzarinne (2 months ago)
6:36 Yes, but every moment of sleep is precious and sacred. 💙 #insomniac
AllisArcadia (2 months ago)
Thank you for saying "pregnant people" and not "pregnant women". That kinda made my day. c:
Cory Outten (2 months ago)
zachary lynn (3 months ago)
jhubeJELLO (3 months ago)
MLG RACCOON (3 months ago)
Pregnant people 🤔 I didn’t know men can get pregnant 😂
thebeautifuldevices (3 months ago)
I keep telling my doctor that melatonin doesn't work and they just tell me to take a higher dosage, but it doesn't work!
D.E.B. B (3 months ago)
Let's not forget, however, that even the experts can be wrong. For 50 years, they told us that eating saturated fats and cholesterol would surely lead to heart disease. They were wrong. So wrong, that when their research came back telling them so, instead of telling the public, they buried the results, and kept doing more and more studies, which all told them the same thing. And some continue to do more and more studies, in the ever ending hope that eventually they will get the answer that they wanted. What's the old saying about doing the same thing over and over, expecting to get different outcomes? Oh yeah: It's insane. So if something's not hurting you, and it feels like it might help, then maybe it does. Each person's body chemistry is a bit different, and we know that not everyone responds the same way to many medications. So who knows. Maybe some of these supplements DO do something for some people.
Brandon Brown (3 months ago)
Thank you! I like this video a lot.
BLACK STONE (3 months ago)
What about marijuana?
The Mdw (3 months ago)
Why not D3 and Omega3?
Charles Yeo (3 months ago)
I have delayed sleep phase disorder. Mornings are a drag
Malik Jackson (3 months ago)
I'm disappointed you didn't mention the fact that creatine is good for brain function for vegitarians and vegans.
m mac (3 months ago)
i take st. john’s wort when i’m feeling particularly depressed or anxious in a certain week. one time i just felt like a robot all day lmao but then it balanced out and i felt great. bUT DO NOT TAKE IT IF YOU ARE ON ANY OTHER MEDICATIONS. seriously, please talk to your doctor.
Gianna Hayes (3 months ago)
So creatine would actually help build your muscles. Anyone have any suggestions for the best kind of creatine supplements?
Souvik Saha (3 months ago)
Just internet people..
meremortal (3 months ago)
Did you actually say " pregnant people?"
Fionn Volkov (3 months ago)
Thank you for saying "pregnant people" <3
July Ol (3 months ago)
I really like GABA. It doesn't make me sleepy, but I feel like I wake up at night less. But then again, could totally be the placebo effect.
Amy O3X (3 months ago)
What about the source the creatine is made from? Have there been studies on the potential differences based on how it’s created?
David Lloyd-Jones (3 months ago)
And for people interested in St. John's Wort: John the Baptist/Date of birth June 24 The Nativity of John the Baptist on June 24 comes three months after the celebration on March 25 of the Annunciation, when the angel Gabriel told Mary that her cousin Elizabeth was in her sixth month of pregnancy, and six months before the Christmas celebration of the birth of Jesus. And he was born in Israel, died in Syria, and is buried in Jordan -- quite an accomplishment since none of these countries existed at the time.
Celtics fan (3 months ago)
Taylor Ulch (3 months ago)
Aw, bummed no reference to the genetic mutation 40% of the US population has in varying degrees! MTHFR is a gene that when mutated, really messes up the methylation and absorption of folic acid. This means that as important as is it for the avg person/preggo, the synthetic form found it most commercially available supplements is toxic to them!
Mike Litoris (3 months ago)
There are way too many white buttons on your shirt .... Subscribed.
Jewel Mathews (3 months ago)
I can feel the difference in my body when I take vitamin supplements. they do good for me, but I am a picky eater! hahahahah
Joe Caner (3 months ago)
Correction at time 4:14, no one needs Folic Acid. Folic acid is the cheap synthetic analog of Folate that is found in supplements. Folate is what is found in green leafy vegetables. You need to eat your greens to get your Folate, not pop pills and eat foods fortified with the artificial form: https://nutritionfacts.org/video/can-folic-acid-be-harmful/

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