Key Points:
- Omega-3s reduce the risk of dying from heart disease.
- Fiber, including psyllium husk, reduces the risk of death and heart disease.
- Creatine improves memory in older adults.
Dr. Stanfield, a practicing physician in New Zealand, recently revealed what he believes are the top three science-backed supplements. While many supplements are supported by evidence from only animal research, Stanfield goes over supplements backed by evidence from human research.
Omega-3s
Modest consumption of fish, especially those containing high levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), reduces the risk of dying from heart disease by 36%. Regarding omega-3 supplementation, 1800 mg of EPA was shown to reduce the risk of heart disease by 19%. Supporting the cardiovascular benefits of EPA, another human trial showed a significant reduction in heart disease with EPA supplementation.
However, in this latter trial, the placebo was filled with mineral oil, which can be toxic and skew the results. Adding to the confusion, another human trial showed no benefits to EPA. Nevertheless, a large study with over 25,000 participants called the VITAL trial revealed that omega-3 supplementation reduces the risk of heart attacks by 28%. Furthermore, a meta-analysis of 40 studies helped to confirm that omega-3 supplementation can reduce the risk of heart attacks.
Stanfield outlines the key benefits of omega-3 supplements taken from the clinical guidelines:
- Reduces triglyceride levels
- Slightly improves blood pressure and reduces heart rate
- Reduces inflammation
When it comes to side effects, a study showed that fish oil supplements increase the risk of atrial fibrillation — irregular heartbeats that can lead to strokes. However, Stanfield says this may have been due to megadosing, and the VITAL trial, which used 840 mg of omega-3s, did not show this risk factor. Therefore, Stanfield says he takes 1000 mg of omega-3s, which is between 840 mg and megadose. He says this dose can increase the probability of benefits while reducing the probability of harm.
Psyllium Husk
While omega-3s are well-known, Stanfield surmises that psyllium husk, a type of soluble fiber, is severely underrated. He points out that psyllium husk supplements cannot be patented by pharmaceutical companies, which may be why they are not promoted like profitable brands of drugs. He also names off several benefits of psyllium husk:
- Reduces heart disease
- Reduces cholesterol
- Improves blood sugar levels
- Can treat irritable bowel syndrome
Fiber is a critically important nutrient. According to one study, increased fiber intake decreases the risk of death and heart disease. With that being said, psyllium husk can be added to one’s diet to increase fiber intake. However, it should not be used to replace a healthy diet containing adequate fiber. Still, psyllium husk supplements have been shown to reduce insulin resistance — a prerequisite to type 2 diabetes, blood pressure, and total cholesterol.
While seemingly great, Stanfield warns that some psyllium husk supplements are contaminated with lead. As such, he says Consumer Reports has chosen a specific brand of psyllium called Organic India Psyllium Whole Husk Fiber for its very low lead content. Additionally, Stanfield reveals that he started with a low dose of psyllium husk and built up to 5 grams per day. This is likely because consuming too much fiber can cause massive gas buildup in the bowels.
Creatine
Dr. Stanfield explains that a new study on creatine has convinced even his grandma to start taking it. He says that while 95% of creatine is stored within our muscles, the remaining 5% is stored within the brain, kidneys, and liver. Moreover, brain creatine decreases in response to factors like sleep deprivation and aging. Hence, the new study, a meta-analysis of 10 studies, showed that creatine supplementation enhances memory, particularly in older adults, likely due to restoring brain creatine levels.
Stanfield says that the only consistent side effect of creatine is weight gain due to lean muscle mass. In another video, he addresses other safety concerns surrounding creatine, where he explains why even his grandma takes it. He says there are two famous safety concerns:
- Creatine causes kidney damage
- Creatine causes hair loss
In addressing these issues, Stansfield cites a study from the International Society of Sports Nutrition saying that doses of creatine up to 30 grams per day are not associated with kidney dysfunction. When it comes to hair loss, there is a study of rugby players showing that creatine increases DHT — a hormone that contributes to hair loss — by 56%. However, Stanfield says no study has ever shown that creatine leads to hair loss. Also, five other studies have shown that creatine does not raise DHT levels.
With these concerns aside, Stanfield recommends creatine monohydrate to his grandma, and he and she both take 5 grams per day.
Are These Supplements Necessary?
As mentioned above, eating fish, particularly fish high in omega-3s like salmon, sardines, and Atlantic mackerel at least twice a week may reduce the risk of cardiovascular disease. If you consume this much fish in your diet, supplementing with omega-3s may not be necessary. Supplementing with psyllium husk may also not be necessary if consuming enough dietary fiber via foods like fruits, vegetables, nuts, and grains. Creatine can also be obtained through the diet by consuming fish, pork, and beef. However, if vegetarian or vegan, it may be worth supplementing with omega-3s and creatine.
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