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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 (1841)
Levi Valenciano (1 day ago)
What about fish oil?
J Attitude (5 days ago)
To many years of hard study have blinded my heart to .......
ihartevil (7 days 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 (8 days 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 (10 days 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 (11 days 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 (13 days 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 (14 days 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 (14 days 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 (19 days 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 (19 days ago)
I'm not pregnant, btw.
Yeison Garces (22 days ago)
How about BCAA?
Jordan (23 days 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
Andy Semmight (25 days 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 (27 days 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 (27 days ago)
6:36 Yes, but every moment of sleep is precious and sacred. 💙 #insomniac
AllisArcadia (27 days ago)
Thank you for saying "pregnant people" and not "pregnant women". That kinda made my day. c:
Cory Outten (28 days ago)
@outtenfit_nutrition
zachary lynn (1 month ago)
Ginko?
jhubeJELLO (1 month ago)
I AM YOUR RUSSIAN GRANDMOTHER PLEASE GET ME SOME BEETS
MLG RACCOON (1 month ago)
Pregnant people 🤔 I didn’t know men can get pregnant 😂
thebeautifuldevices (1 month 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 (1 month 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 (1 month ago)
Thank you! I like this video a lot.
BLACK STONE (1 month ago)
What about marijuana?
The Mdw (1 month ago)
Why not D3 and Omega3?
Charles Yeo (1 month ago)
I have delayed sleep phase disorder. Mornings are a drag
Malik Jackson (1 month ago)
I'm disappointed you didn't mention the fact that creatine is good for brain function for vegitarians and vegans.
m mac (1 month 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 (1 month ago)
So creatine would actually help build your muscles. Anyone have any suggestions for the best kind of creatine supplements?
Souvik Saha (1 month ago)
Just internet people..
meremortal (1 month ago)
Did you actually say " pregnant people?"
Fionn Volkov (1 month ago)
Thank you for saying "pregnant people" <3
July Ol (1 month 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 (1 month 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 (1 month 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 (1 month ago)
http://supplementworld.org/product/optimum-nutrition-micronized-creatine-monohydrate-powder-unflavored-600g/?v=7516fd43adaa
Taylor Ulch (1 month 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!
Ivana Mandic (1 month ago)
There are way too many white buttons on your shirt .... Subscribed.
Jewel Mathews (1 month 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 (1 month 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/
Maddie O'Keeffe (2 months ago)
No Omega 3?
Sebastian Stabinger (2 months ago)
Surprised you did not mention vitamin D
Hossein Ghanaati (2 months ago)
surprised vitamin D is not on the list.
Helsinki Time (2 months ago)
In Finland during summer months a lot of people use melatonin to help them fall asleep when sun is up until 23h.
BK Bland (2 months ago)
Thanks, Hank!
John Galtman (2 months ago)
What were the race of those outside Germany in which Saint Johns wart did not work? If in Germany it worked, than in Nigeria it didn't, than in America it had a mixed outcome all in 1990. I think we can tell some people who it will work for and others who it will not, but then you will have to accept that we (humans) are not all of the same biology. Just a thought.
John Galtman (2 months ago)
Melatonin works like you would not believe, I take it every night, the family takes it on the nights they are having problems sleeping. These folks know how to find research, they have not apparently tested these things for themselves.
Target -Drone (2 months ago)
But we were told for decades nitrates were bad so don't eat cured meats so how is nitrate packed Beet Juice now a good thing? Not that I ever gave up BACON!!!
Stephen Richter (1 month ago)
I think he was referring to nitrItes, which are different from nitrAtes.
phiksit (1 month ago)
Nitric oxide vs sodium nitrate / nitrite
Rachel Taggart (2 months ago)
I hate when people interchange folic acid and folate. They are completely different forms. And folic acid is dangerous for people to take if they have an mthfr mutation in their DNA (which prevents breaking down folic acid approriately) and they should be taking methyl folate instead.
Dhynasah James (2 months ago)
"We are just internet people". 😂😂
a little bit of Monica (2 months ago)
It’s pregnant *women*
fewchie (2 months ago)
I really like that he said 'pregnant people'.
lizard lace (2 months ago)
Heck yeah gender neutral terminology around pregnancy!
Roman F (2 months ago)
Pregnant people? Only a woman can be pregnant.
Mark R (2 months ago)
My biological clock seems to think this planet is on a 26-hour schedule. I can never get to sleep at the same time every night. I remain wide awake an extra hour or two each night and if I don't do anything about it, the time I sleep will slowly shift throughout the entire 24 hours. The way I somewhat handle it now is to roll with it but keep getting up at the same set time every day until I become a zombie then crash and fall asleep a couple hours early. I then stick to that new time for a few days and it's back to the 26-hour schedule. Nothing works to keep me getting to bed at a set time. I've tried everything. Like right now, I am only now getting sleepy enough to sleep and it is about an hour and a half after I went to sleep last night. Pisses me off that my internal clock isn't synced with this planet.
will riseabove (2 months ago)
of the vitamins and minerals as well as protein count in protein shakes, how much is actually helping your body? I've seen copper, b12, nician etc but most of that's probably filler or something right? been wondering because I drink them to not lose to much weight, I've got a very high motabalism and I'm diabetic and I've always assumed they were helpful.
Karla Faulkner (2 months ago)
what about vitamin d, some of us are older women that don't go out in the sun.
redbaron297 (2 months ago)
I stand by melatonin for overnight workers, definitely helps.
A Wolfe (2 months ago)
Thank you so much for being gender inclusive when talking about pregnancy. It makes a huge difference in inclusion! ♡
Hans (2 months ago)
i love the fact that he said pregnant people instead of pregnant women
jacob77p (2 months ago)
Seriously!! Pregnant people? PC culture is out of controll!
Vanessa Shantae (2 months ago)
Pregnant people... Because sometimes men get pregnant... But only sometimes.... Most of the time, it's women.
Arjun Dev (2 months ago)
Yeah I disagree with the 5th supplement too, coz you need to get your ass back to road and start jogging. You jog like a mile or more in the evening like just couple a hours before sunset and thats it, you will sleep like a baby in the night.
Nate Bennett (2 months ago)
i don't take melatonin i smoke weed to sleep + lower blood pressure (from thc)+ creatine = great muscle recovery from the gym!
Orome (2 months ago)
What about N-acetylcysteine (NAC)? It is actually used in the emergency setting to prevent hepatic injury in the case of acetaminophen (Tylenol) overdoses.
Maryam Alhaqq (2 months ago)
“We’re just internet people !” 😂
Dusky Racer (2 months ago)
High levels of creatine cannot be obtained though meat and especially cooked meet. This is because you dont need high levels of creatine but it will boost performance. Creatine increases the amount of short term energy your body stores and allows you to have something like a 15% increase in short extraneous activity. Creatine also likes to hold water and will make you muscles seem bigger as creatine is stored in the muscles and does not bloat the rest of the body.
Annika Peterson (2 months ago)
I stumbled upon this video a day after having to quit taking a multivitamin after going to the doctor because it was causing eruptive lingual papilitis (swollen taste buds)
Floydarn' (2 months ago)
Vitamin D yo, it's all you need! If people just realized it's power... 😑🤗🤩
TortiliaXD (2 months ago)
It really drives me crazy how things are written in different colors and in different sizes in these videos. It makes me read it slower because there's so much goin on
# lakewood20 (2 months ago)
One time my friend took creatine before we had swim practice and he was killing it for the first hour or so but soon after he was out of the pool throwing up and cramping
phiksit (1 month ago)
I think you have to drink lots of water cause it makes you get dehydrated.
Max Mustermann (2 months ago)
Tried giving my AMD RX480 some antioxidants, didn't improve performance.
Apporve Tyagi (2 months ago)
Is whey protein useless then?
Pi (2 months ago)
those gummy bear vitamins taste good,though
jpyouakim (2 months ago)
You should have covered vitamin D. As a physician we recommend 400 IU of vitamin D to infants until they are 1 years old if they are breast fed. There isn’t enough vitamin D in breast milk for babies (25 IU per liter per the CDC). Vitamin D is important for many things but for babies it is important for their bone health. If they do not get enough their bones may become so weak that they develop rickets. Infants born in the winter and infants with darker skin pigmentation are particularly at higher risk of vitamin D deficiency. There are many others diseases and times in life it is needed such as people with malabsorption or those showing symptoms of depression but are just deficient in vitamin D but just thought that the most obvious vitamins to cover would have been folic acid and vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h6
mbaxter22 (2 months ago)
So... Creatine, Beet juice, Folic Acid, St. John's Wort and Melatonin. Thanks.
Darran Clements (2 months ago)
Pregnant person? Nutrients from the parent? Oh come on? Be precise, rather than pandering to some fashion about "not offending transexuals" SMH... you also missed zinc supplements... I would consider St John's wort as self medication, not a supplements, anyway
Brian M (2 months ago)
Well I'm deficient in vitamin D and calcium. BUT here's the problem. To get the most out of calcium I need to get d3 which allows it to absorb better. I have an allergy to D. So in turn to get calcium I need to break out in severe rashes to consume. Hmmm.
Ioan Jivan (2 months ago)
Hail big pharma!
Med Otaku (3 months ago)
How is it that Melatonin, a compound excreted by the pineal gland, isn't considered a "drug" by the FDA, but Dimethyl-tryptamine, which is also (reportedly) excreted by the same gland is a classified as a schedule 1 drug by the same regulatory agency?
xXAkiroXx (3 months ago)
I need to take iron supplements but I hate it because it makes my poop green and wet but at least I don’t faint anymore lmao
Azzy Xec (3 months ago)
Omega 3 anyone
Justin Hale (3 months ago)
Where is the research that shows that vitamin D supplementation is more likely to be harmful than helpful?
Lightning (3 months ago)
Was expecting Vitamin D3 somewhere... but it's not even on the list
Jarek D (3 months ago)
It looks like one supplement - I'm sure the best one is missing. Yes Flavon - the most complex supplement is missing here
DaCo Video (3 months ago)
"Talk to a Doctor!" Lol dude, that's a luxury I can't afford. Load me up with vitamin D
David Swanson (3 months ago)
I'm skeptical on a lot of supplements. I've tried protein shakes to gain mass. Diet supplements to shed weight. And none I found worked. However, there are two that are amazing. I have trouble sleeping. I was really skeptical about Melatonin but it actually works. I take 5mg a night. The other is Kratom. I have chronic lower back pain due to surgery removing some damaged discs. And Kratom actually works! I use 1.5grams and the pain is gone for about 5 to 8 hours.
Fabio Zimmerman (3 months ago)
You never mentioned whey protein!
Stadium ARTs (3 months ago)
Pregnant.... People?! Sorry man, but only Women can get Pregnant. 'Pregnant Women'. WTF is going on with people these days.
Fearsome Fawkes (2 months ago)
Stadium ARTs nope. Trans men and gender queer folk with a uterus can get pregnant, not just cis women
HBMNID (3 months ago)
My name is mrbestawesomeguy and I have the functional ACTN-3 gene.
Chris Mills (3 months ago)
Good episode. Helpful. But, Hank! Pregnant "People"? Twice you said that. I think it is still OK to say 'Women', Since like 99.999% of all pregnant 'People', are in fact, women. Show me the other .001%! Now THAT would be interesting. I tease. It's just ' Women'. OK?
sie kreischte (3 months ago)
Well this wasn't helpful
Nicole wood (3 months ago)
Any info on the effectiveness on valerian root?
Quinton Beck (3 months ago)
half the comments are people saying "X should be included" or "Where is X? Why isn't it there?" The whole point of the video is that all of those other things are NOT helpful. It is all hip and cool to take X and Y and Z and multivitamins... but it's all just expensive candy.
AcridDread (3 months ago)
NAC, Boron, Flax Seed Oil, C-60 Oil.
Amy Pola (3 months ago)
Yeah I deal with sleep issues and no more melatonin for me. It's a hormone....and I think at this point that we need to support our hormones rather than mess with them. So I would NOT recommend melatonin. And oh my goodness be careful with St. Johns Wort. SUN SENSITIVITY IS REAL. I experienced it. If you take it, stay out of the bleeping sun. I will never take it again ever ever ever ever ever. and ever. never. When will I take it again? uh, never. Like never. Forever and ever never. lol Just to be clear. ;) I do take plenty of other supplements though and I research a lot about supplements. My list would be, and is, very different. Less synthetic more whole foods is a good rule of thumb. And getting a healthy gut flora via those whole foods is probably the biggest one of all. Though I'm not going to recommend probiotic pills, unless it's soil based. I've also learned that some pathogens are being passed off as a probiotic, as well as candida which is more of a prebiotic. It's supposed to get eaten by the probiotics and stay in small numbers until you are dead, then it overgrows and breaks down your body. Hence the problems with an overgrowth of candida when you are alive. It is NOT a probiotic. But I would recommend soil based probiotics, at least for now. Beet juice isn't a supplement, that is a whole food. I wouldn't consider that a supplement. Vegetables aren't supplements....they are actual food.
Bart Misiewicz (3 months ago)
Pineal Gland mentioned!?
SubZero (3 months ago)
I thought antioxidants were a marketing scam from the homeopathy industry
phiksit (1 month ago)
Homeopathy is a bit different than supplements.
Melinda Green (3 months ago)
Want antioxidants? Nothing you're likely to find will come even close to having as much as you'll get from a single cup of coffee.
Dan Tower (3 months ago)
St Johns Wart has fewer side effects, aside from this long list of side effects. /s Another problem is that with these herbals you have no idea really what you're getting and at what concentration.

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