Editor’s Note
A Special Report On Supplements
Over the past year, we’ve rejected more than $1 million in advertising dollars from supplement brands.
While we love supporting products and brands we have tested and believe in, we also know the supplement industry.
Most supplement ingredients are not supported by research, are criminally under (or over) dosed, have inaccurate labels, and can even be spiked with banned substances.
This isn’t our opinion. There’s a decades-long paper trail of all the ways supplement companies sucker you into believing a story that is more fiction than reality.
And if you need proof that most of the money you spend on supplements isn’t making a difference, look at health outcomes.
As early as 2000, people in the United States spent $17 billion alone on supplements. That’s a lot of fat-loss pills. Just 16 years later, that number jumped to $35 billion.
And yet, during that same time, the obesity rates skyrocketed. If you were to spend $20 billion more to solve any problem, you would expect better results.
To be clear, the fight against obesity is a complex topic. The food environment and industry, genetics, socioeconomics, and behavioral factors all play an important role.
But if spending more on supplements was all it took, you would see improved outcomes because we are spending more than enough.
That’s why we have a love-hate relationship with supplements; we know they can help you achieve your goals— but only if you invest in the ones proven to work and if you make sure your supplements complement regular exercise, good nutrition, sleep, and low stress.
They’re called supplements for a reason. The main dish is doing the basics every day.
This email is not like the others we typically send. It’s a little longer and designed to be a resource you can return to whenever you feel confused or need to verify if you need a product.
Read it all at once or skim the topics that appeal to you. Either way, just like our daily emails, we hope to help simplify your life by sharing the supplements with the most scientific support, which are overhyped, and the #1 thing you should check before buying.
The Supplement That Consistently Delivers
We don’t believe in quick fixes. But we do believe in behaviors that deliver results.
Prioritizing protein can help support everything from muscle gain to fat loss and fight against the aging process. And while protein can come from any food source, protein shakes have been proven across more than 40 years of research.
In fact, research suggests that replacing one meal with a protein drink can help you lose more weight.
Protein shakes help avoid a common nutrition error. Research shows that people underestimate how many calories they consume—and not by a small amount. You might be eating up to 50 percent more calories than you think.
That’s why a meal replacement protein shake can work so well. It’s a calorie-controlled option filled with protein, which helps control your hunger. In other words, it’s less about the shake and more about the protein.
In the study, those swapping in a protein shake for one meal per day lost an average of 5.5 pounds compared to those who didn’t have the meal replacement.
If you want to see if this strategy works for you, swap your most challenging meal (usually breakfast or lunch) with a shake. Just keep an eye on what you add to the shake. Many people will use milk, nut butter, fruit, and a variety of other ingredients that — while healthy — pile on the calories.
Look for a shake with at least 20 grams of protein, anywhere from 150 to 300 calories.
If you need a high-quality protein shake, we love this option for its minimalist ingredients, high-quality sourcing, and delicious taste.
And you might be wondering — with all the protein options, is there a “best” type?
Whey Vs. Plant Protein — Is One Better?
For years, whey was considered the gold standard of protein powders. But a slight tweak to plant proteins means it’s time for the “king” of proteins to share its throne.
Researchers compared 30 grams of milk protein (the source of whey) to 30 grams of a plant protein blend and found no difference in the ability to turn that protein into muscle.
Plant proteins were previously considered inferior because plants (think pea, soy, quinoa, and others) don’t have as many essential amino acids (the building blocks of your cells that your body doesn’t make) as whey protein. The researchers balanced the essential amino acids by combining wheat, corn, and pea protein so they had the same amino acid profile as whey. Just like that, the plants were just as powerful.
If you want a plant-based protein, look for one with multiple sources — pea protein and rice is a great combination — with 20 to 30 grams per serving.
If you’re looking at whey protein, double-check the ingredient profile.
If you use a whey protein concentrate, you might get much less protein than you think.
Whey protein concentrate is a high-quality form of protein, but because of the many loopholes in the supplement industry, it’s easy for companies to deliver a lower-quality product without your awareness.
Whey protein concentrates can be anywhere from 20 percent to 80 percent protein by weight — but you don’t always know what you’re getting. If the product uses WPC20 (whey protein concentrate that’s 20% protein by weight), the absorbable whey protein is just 4 grams — even though the label shows 20 grams.
That’s why we recommend whey protein isolate, which is standardized at a minimum of 90 percent protein by weight.
Our this is our go-to whey protein powder, which only uses whey protein isolate.
Or, you can opt for a quality plant protein. This brand offers the best tasting you’ll find, with the exact ingredient profile backed by research and without the usual chalky taste or bloating.
Remember, you don’t need a protein powder, but the good ones are a high-quality, convenient way to ensure you get enough protein each day.
The Most Important Thing To Look For In A Supplement
Three facts might make you think twice before you buy another supplement (and that’s a good thing):
Fact #1: Research found that 89% of supplements analyzed did not accurately list the ingredients.
Fact #2: Before you think sites like Amazon are a safe zone, a 2022 study showed that of 30 supplements purchased on the popular site, 17 of the 30 had inaccurate labels, 13 were misbranded, and 9 included hidden ingredients.
Fact #3: Those hidden ingredients aren’t necessarily something you should ignore. Research suggests that nearly one-third of over-the-counter supplements contain banned supplements. These substances included anabolic steroids, stimulants, and hormone modulators, all of which are prohibited by various sports organizations.
This doesn’t mean all supplements are bad, but you can’t take labels at face value and need an extra layer of testing to feel confident that what you’re buying is safe and effective.
It’s why the most important thing to look for on any supplement is third-party certification that guarantees quality, purity, and safety. It’s why we’ve partnered with Momentous — the most trusted supplement brand we’ve seen.
Momentous products are a rarity in the world of supplements because they hold their products to the standards set by the most demanding organizations in the world, including the NFL, NBA, MLB, and Olympic Committee. You might not be a pro athlete, but you should take products without worrying that it could harm your health.
Nothing is hidden behind vague or mysterious labels like proprietary blends, and each Momentous product is tested by a third party, ensuring quality and purity. They are redefining the supplement category by doing things not typically done, including 10 contracts with the US Military to help develop high-performance supplements that work. This rigorous process is the ultimate quality check, ensuring they consistently deliver on products that will support your goals.
If you’re going to buy a supplement, please do your health a favor and make sure that it is NSF Certified for Sport or Informed Sport certified. Most certifications do not verify label accuracy; they just suggest that the product is made in a “clean” lab, but they don’t force the manufacturer to test each batch.
And if you want to try our favorite products, give Momentous a try. We’ve put together two bundles that highlight our favorite products.
And, as a member of the positive corner of the internet, we’re giving you access to their best sale of the year.
Until November 24th, you can use code PUMPCLUB at checkout for 25% OFF and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75.
We stand behind their mission to clean up the supplement industry, and their products are best-in-class.
The Fish Oil Test
How often do you eat fish? Answering that question could help determine whether you need additional supplementation.
Research suggests that fish oil supplements benefit those who don’t eat much fish — but there are also potential downsides for those who do.
Studies suggest that eating a 4 to 6-ounce serving of fattier fish (think salmon, mackerel, or sardines) at least twice per week can improve heart and brain health.
Because fish oil is good for you, fish oil supplements were created. But that’s where the research gets a little murky. As we previously shared, fish oil supplements might not be for everyone and could increase the risk for A-fib.
Confusing, right? So here’s a simple way to assess what you need to ensure the pills you pop prevent issues rather than cause them.
Researchers found that fish oil was most likely to help if you eat fewer than 1.5 servings of fish per week.
It’s also possible that the adverse outcomes result from poor quality control in supplements.
Studies suggest impurities are found in 20 percent of fish oil supplements, and up to 67 percent have inaccurate labels, which is just one more reason why third-party certified products are essential.
If you’re going to take a supplement, research suggests that taking approximately 840 mg EPA/DHA provides cardiovascular benefits for people who don’t eat fish.
If you’re considering fish oil, here are two more reasons it might be good for you if you’re not eating much fish.
3 Surprising Benefits of Fish Oil
Heart health isn’t the only reason you want to get fish oil into your diet (through food or supplements).
Surprising Benefit #1
Most people think of fish oil as being good for heart health, but it might play an even bigger role in your brain.
Research suggests that fish oil supports better cognitive function, fights against brain inflammation, and can help memory and fight against depression and anxiety.
Omega-3s have anti-inflammatory properties that can reduce chronic inflammation in the brain, and they can enhance the production of neurotransmitters like dopamine and serotonin, which are important for mood regulation, memory, and overall cognitive function.
If that wasn’t enough, omega-3s help support healthy blood flow to the brain by reducing blood pressure and improving blood vessel flexibility, which ensures that the brain receives a steady supply of oxygen and nutrients necessary for optimal function.
It’s why we consider Omega 3’s one of the foundational supplements of the brain protection supplement stack.
Surprising Benefit #2
Research suggests that people who eat fish or take a fish oil supplement experience improved sleep quality.
Scientists reviewed data from 19 studies, focusing on DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), on sleep duration, sleep onset latency (the time it takes to fall asleep), sleep efficiency, and the number of nighttime awakenings. The researchers found that approximately 75 percent of all studies found a positive relationship between fish oil and improved sleep.
Participants who took omega-3s spent a higher percentage of their time in bed asleep, had more uninterrupted sleep, fell asleep faster, had more dreams, and increased total sleep time.
And it might not just be adults who benefit from fish oil. While many parents use melatonin, there are many unknowns with long-term use and potential dependency risks. A study found that children who took 600 mg of omega-3 DHA supplements each day for 16 weeks slept nearly an hour longer each night and had fewer walking episodes.
If you want to improve sleep, research suggests 575 mg of DHA and 285 mg of EPA will do the trick.
Surprising Benefit #3
New research suggests that omega-3 fatty acids might help maintain — and even gain — muscle when you're not exercising.
Scientists reviewed seven studies focusing on inactive individuals who consumed higher amounts of fish oil. For the shorter-term studies (two weeks or less), consuming 390 mg of DHA and 1,770 mg of EPA prevented a loss of muscle mass during immobilization.
During longer studies (more than six weeks), a minimum of 800 mg of DHA and 1,600 mg of EPA increased muscle mass during inactivity (less than 1.5 hours of movement per week). Two studies found muscle maintenance and growth benefits at doses as high as 1,500 mg of DHA and 1,860 mg of EPA.
Do You Really Need Vitamin D?
Despite what you might hear, research suggests that most people are not Vitamin D deficient. That’s because as little as three minutes of sun exposure can help fill your Vitamin D tank, and many foods are fortified with Vitamin D.
The effectiveness of Vitamin D depends on your level of deficiency.
Research suggests that a level of 12 ng/ml can get the job done and that you max out your benefits around 20 ng/ml. And getting your levels higher doesn’t appear to have additional benefits. That’s why, instead of blindly taking a supplement, we recommend testing your blood to determine whether there’s any need for a change.
But, that doesn’t mean Vitamin D is worthless…
Vitamin D(ementia) Protection
A recent study examining more than 12,000 people over ten years found that vitamin D supplementation was associated with living longer without dementia and a lower risk of developing dementia.
Supplementation was associated with five additional years of life without dementia and a 40 percent decreased risk of dementia. The effect was stronger for women than men and people with no cognitive issues than people with mild cognitive impairment.
However, people with the APOE ε4 allele, a gene linked to an increased risk of dementia, did not see a significant benefit from the vitamin D supplementation. The researchers believe this simply shows that more Vitamin D does not help you overcome a higher genetic risk.
While this study is promising, more research is needed to establish a direct cause-and-effect relationship between vitamin D and dementia risk and determine the optimal dose of vitamin D for dementia prevention.
However, given the low risk of Vitamin D, it might be a good addition to your daily routine. Or, do your best to get about 15 minutes of sunshine per day, which gives you a natural source of Vitamin D.
The Memory Vitamin
The more we age, the more we might benefit from a good old-fashioned multivitamin.
A 2-year randomized controlled study found that supplementing daily with a multivitamin improved overall cognition in older adults.
The study analyzed more than 21,000 participants and compared people who took a multivitamin to those who didn’t. The multivitamin appeared to help strengthen memory and processing, with the improvements estimated to reduce brain aging by two to five years.
Because so many other factors influence the health of your brain, it’s hard to associate all the benefits with a multivitamin. So, we don’t want to overstate what might be happening. And that’s not to say you can’t get similar benefits from a nutritious diet.
After age 60, the need to fuel your mind and body changes. Low-cost methods with little downside and high potential upside could be worth the effort. A mix of regular exercise, good eating habits, better sleep, and social connection have proven benefits, and adding a daily multivitamin to that foundation could help keep your mind performing like it did when you were younger.
Should You Take Collagen?
If you want to use collagen, it really depends on what you hope to get out of it.
Research suggests taking collagen — orally or topically — can improve skin moisture, elasticity, hydration, and reduce wrinkles.
But, be patient. The studies found that benefits took about 12 to 24 weeks to kick in.
Also, collagen isn’t magic and is not a replacement for other protein powders.
Collagen isn’t a complete source of protein, so it won’t help with other benefits like muscle building, recovery, or fat loss (whey or plant proteins are superior for those goals).
If you want to try collagen, the research suggests using about 5 to 10 grams of type-II collagen (check the label; the type of collagen can affect how well your body absorbs the protein).
Overrated Or Underrated: BCAAs
Step into any supplement store, and you will find many BCAA products. However, just because BCAAs play an important role in muscle growth doesn’t mean supplementing with them provides any additional benefit.
Recent research suggests that BCAA supplements are — at best — inferior to any complete protein and — at worst — a complete waste of your money.
BCAAs — or branched-chain amino acids — are a collection of three amino acids (leucine, isoleucine, and valine) that stimulate muscle-building. And amino acids are the building blocks of all proteins in your body. One of the three BCAAs — leucine — is especially important in muscle protein synthesis.
But the research found— over and over again — that BCAA supplementation isn’t all that useful, especially when you get enough total protein in your diet.
You might wonder, “But what if I don’t get enough protein, should I supplement with BCAAs?”
And the answer is still no because of how your body processes amino acids. Even though BCAAs help turn up muscle protein synthesis, muscle-building and recovery is a team sport.
There are 20 amino acids, some of which your body creates and others you need to get from your diet. To build muscle, all 20 amino acids must be present. So, when you use a BCAA product, it’s like buying a fancy engine and acting like you don’t need any fuel. Both are needed to make the car — or, in this case, muscle building and recovery — work effectively.
Because of how your body works, BCAA studies tend to fall flat, and you’re better off getting protein from whole foods or a protein powder.
A good protein powder will give you all the BCAAs and EAAs (the essential amino acids your body can’t produce on its own) but at a fraction of the cost.
Or, make sure you consume at least 20 to 30 grams of protein per meal, which is about 3 to 4 eggs, 4 ounces of lean animal protein (chicken, beef, fish), about 1.5 cups of lentils, or 8 oz of Greek yogurt.
The final verdict: It probably comes as no surprise, but BCAA’s as a standalone supplement are overrated.
Should You Buy A Fat Burner?
New research suggests there’s a supplement that boosts weight loss (we’re not talking about Ozempic). However, a closer look at the study suggests someone is trying to deceive you.
Despite what supplement manufacturers will have you believe, fat loss supplements are unlikely to provide any benefit.
The latest study compared participants who used a “fat-burner” (those quotes are needed) for four weeks to those using a placebo. The supplement users saw a slight increase in resting metabolism.
Here’s the catch: despite that slight bump, it didn’t translate into results that matter. The researchers found that the supplement did not improve physical activity, sleep quality, caloric consumption, body weight changes, or body fat loss.
But there might be one supplement that slightly helps…
The One Real Fat Burner?
We are critical of most supplements, but one of our favorite supplements continues to find new ways to stand out.
New research suggests that creatine might help you burn more body fat.
Because of decades of positive research, creatine is one of the few Arnold-approved supplements. It has long been celebrated for improving muscle and strength, and newer research also suggests creatine pumps up your brain and improves cognitive performance, memory, and executive function.
The latest research examined 19 different creatine studies focused on people over 50. The scientists found that those who used creatine showed a reduction in body fat percentage and total body fat.
To be clear, the changes weren't crazy. The foundation of fat loss is still diet followed by exercise. But creatine could give you an extra edge.
The Anti-Sleep Deprivation Supplement (And So Much More)
You can’t always control when stress hits or when sleep goes sideways. But rather than feeling like a victim, you can give your brain some backup with one of its preferred energy sources.
Research suggests that creatine can help protect your brain health and keep your mind sharp when you’re most overwhelmed and exhausted.
While creatine is usually discussed as a supplement, it’s naturally produced in the body and fuels your brain and muscles.
Like so many other processes in your body, once stress gets too heavy, everything starts functioning a little worse. And when you’re metabolically stressed— such as when you’re sleep-deprived — your brain burns through creatine much faster, which can harm mental performance.
Studies suggest that supplementing with creatine can help you stay sharp, boost memory and focus, and even support better mood.
While most research shows that 3 to 5 grams of creatine per day helps your muscles, you might need more to benefit your brain. Research suggests 10 grams of creatine might be the sweet spot for cognitive benefits. You can take in one serving, or you might want to take once in the morning and again at night.
Is Creatine Safe?
As you can see, creatine is one of the most popular supplements for improving athletic performance and brain health, but concerns have been raised about its potential impact on kidney (renal) function.
The latest research once again suggests that creatine does not cause kidney damage.
To provide a clearer picture, the scientists used Mendelian randomization, which involves analyzing genetic variants that influence creatine levels in the body. Here’s why we’re telling you that detail: the technique minimizes bias and confounding factors often present in observational studies, so you can better assess cause and effect and determine if there’s a relationship between creatine supplementation and kidney health.
The study found that creatine does not harm kidney health and showed no evidence that higher creatine levels are associated with impaired kidney function.
It’s important to remember that creatine is naturally produced in your body and is found in food such as red meat and dairy.
A Surprising Ally in the Fight Against Alzheimer's
A recent study found creatine might also help in the battle against Alzheimer’s.
Alzheimer’s prevention has focused on reducing plaques (amyloid-β, in particular) from building up in the brain. One potential way is to improve “brain energy metabolism,” which slows down before getting Alzheimer’s and is apparent in people with the disease.
Creatine supplies energy to your brain cells, aiding their proper functioning. As Alzheimer's progresses, brain cells struggle with energy production, and this is where creatine could step in, offering a potential lifeline.
It’s a major reason that while creatine is a foundation supplement for both maximum performance and brain protection.
Why More Women Should Take Creatine
Creatine was traditionally viewed as a “male” supplement, but if you’re following the research, it might help women more than men. And a new study offers another convincing reason to try the popular supplement.
Researchers found that supplementing with creatine increases overall sleep when performing resistance training.
Prior studies found that women’s sleep is disrupted during their menstrual cycle because of changes to the circadian rhythms, resulting in worse sleep quality and duration, which also affects exercise recovery.
While many view creatine as “unnatural,” it is naturally produced in your body to provide energy to fuel everything from your muscles to your brain. But men and women don’t use and store creatine the same way.
Even though men and women both need creatine, research suggests that women store approximately 70 to 80 percent less creatine than men, meaning they might benefit more from supplementation.
Fact or Fiction: Does Zinc Prevent The Common Cold?
When everyone around you is sick, zinc might not be the best protection method, but it could be helpful if you cannot dodge illness.
A recent meta-analysis of randomized controlled trials found that zinc does not help prevent your risk of getting a cold — but it does have one nice benefit when you’re sick.
The analysis includes 34 studies that analyzed more than 8,000 men and women to determine if zinc significantly reduced risk, duration, adverse events, or complications from a cold. And they tested as little as 45 mg and up to 300 mg per day.
Even though it doesn’t stop you from getting sick, that doesn’t mean zinc can’t help once a cold hits. It appears that zinc lozenges or sprays helped reduce the duration of a cold by about 2.5 days. But, based on how much zinc you take, it could cause an upset stomach.
The sweet spot for prevention — without the side effects — appears to be anywhere from 50 to 85 mg of zinc per day while you’re sick.
Overrated Or Underrated: Glutamine
While today’s shelves are filled with the next generation of hype and hope, one supplement that has stood the test of time is glutamine.
However, despite its longevity, glutamine has repeatedly failed to live up to its hype as a recovery and muscle enhancer.
We can’t tell you how it has survived through so much undeniable research, but as far back as 2001, researchers concluded, “glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.” Since then, there haven’t been any findings to challenge that verdict.
How did people get it so wrong? It was a matter of a theory that did not work out when tested on humans. On paper, if more glutamine gets into your muscle cell, then hypothetically, it can support muscular growth and recovery. However, your intestines and liver — which regulate distribution to the rest of your body — love glutamine and instead use it all to feed intestinal and immune cells.
So, it might come as no surprise that the real benefit of glutamine has nothing to do with how it’s sold or marketed. There’s evidence that glutamine supports immune function and gut health and could reduce infections after surgery.
The verdict: While it has some specific uses, glutamine is overrated and not worth your money if you use it as a performance, muscle-building, weight loss, or recovery supplement.
Feed Your Gut, Strengthen Your Mind
Many people call your microbiome your “second brain,” and a new study suggests why that nickname might be earned.
Researchers found that probiotics could improve cognitive function, mood, and sleep in older adults.
In this study, the researchers gave the participants a probiotic for 10 weeks and tracked cognitive performance, sleep, and other health outcomes. Then, they took a 4-week break and put those same participants on a placebo (without telling them it was a placebo) for another 10 weeks.
The probiotics improved every measure of cognition compared to the placebo, including better problem-solving, memory, planning, attention and focus, sleep, and even a lower likelihood of depressed mood.
This study highlights the gut-brain axis and how gut health could directly influence mental clarity and emotional balance. As we age, our cognitive and emotional well-being can decline, but this research suggests a daily multi-species probiotic might offer a natural and effective way to combat these changes.
The participants took 3.3 billion colony-forming units of Lactobacillus rhamnosus and Bifidobacterium lactis daily after breakfast for ten weeks. While the research needs to be replicated, probiotics are a relatively low-risk, high-reward approach to improve gut health and support brain health.
The Pain Pill Alternative
A little spice could be the answer if you’re looking for a more natural way to treat your aches and pains.
Turmeric—a spice related to ginger—could help reduce pain and improve recovery. The reason is curcumin, a compound found in turmeric, which studies suggest can help fight inflammation and provide a strong antioxidant boost.
One study found that people with knee osteoarthritis had just as much relief taking about 1,500 milligrams of ibuprofen daily as they did using 1,200 milligrams of ibuprofen.
So what’s the catch? For one, you probably can’t cook your way to happier joints.
Curcumin is poorly absorbed, and you need a lot of it to see benefits. Research suggests that you need a minimum of 500 mg to get the job done. And you’ll need to be patient. Most research suggests you’ll need to use it daily for about 1 to 2 months before you experience relief.
What About Ashwagandha?
Adoptogens are having a moment. The broad category of supplements is popping up in everything from coffee and snacks to traditional pills and powders. The problem? Most adaptogens have been used for a long time in ayurvedic medicine but lack human trials to prove they work. But Ashwagandha could break the mold.
Research suggests that ashwagandha might help you fall asleep, stay asleep, reduce stress and anxiety, and improve workout performance.
One meta-analysis found that ashwandha helped people sleep nearly half an hour longer than those using a placebo. It also improved sleep quality and sleep efficiency.
Another meta-analysis of 11 studies concluded that ashwagandha significantly reduces stress and anxiety compared to a placebo and is also effective at reducing cortisol levels.
The research is promising, but more studies are still needed. Right now, the biggest limitation is that there isn’t much research on long-term use.
If you want to see if ashwagandha makes a difference for you, studies suggest 300 to 600 milligrams daily to unlock the benefits. Here’s the product we take.
The Pill That Powers Cardio
Tired of hitting a wall when doing cardio? A study on elite athletes might have unlocked a new way to help you find your second wind.
Researchers found that a high dose of beta-alanine improved aerobic performance and power and reduced overall fatigue.
The scientists studied World Tour Cyclists and split them into two groups: one received beta-alanine and the other a placebo. They took the supplement for one week during an intense training camp and then again during a 4.5-kilometer time trial.
Those who took the supplement performed significantly better in the time trial than those who received the placebo. (And yes, even the placebo group saw a slight improvement in the performance.)
Beta-alanine can increase muscle carnosine levels, which helps buffer acidity in muscles during high-intensity efforts, which means you can maintain a higher intensity for a longer time before fatigue takes over. The seven days of beta-alanine may reduce fatigue and improve recovery during the high-intensity training camp.
The biggest consideration before taking beta-alanine might be the dose and form. Prior research suggests that beta-alanine might not improve aerobic performance in the lower amounts found in most supplements (3.2 grams per serving).
The current study used 20 grams per day, divided into four equally divided doses, which is much higher than previous studies. They also used a time-released formula, which is important for comfort. If you’ve ever tried beta-alanine, you know that it can trigger a tingling sensation. The feeling is safe, but it can be uncomfortable, almost like a strong flush. Taking 20 grams of a non-time-released formula could be overwhelming unless managed correctly.
Can CBD Solve Insomnia?
Approximately one in every three adults need more rest. As a result, the sleep industry is primed to grow to more than $400 billion over the next five years, meaning you’ll have no shortage of options for better rest.
If you struggle with insomnia, though, it appears CBD is not your solution for better sleep.
A recent randomized controlled trial tried to help find a solution for those who suffer from insomnia. Participants received either a 150 mg dose of CBD or a placebo. The CBD did not improve total sleep time, sleep efficiency, sleep latency, wake after sleep onset, the number of awakenings after sleep onset, subjective sleep quality, and sleep effort.
This isn’t the first time CBD hasn’t made a difference. Prior research tested an even higher dose of CBD (300 mg) in people without insomnia, and CBD didn’t improve sleep.
Somewhat surprisingly, there were also no changes in well-being or anxiety, two areas that previously showed some potential in CBD trials. Prior research had suggested that CBD might help reduce anxiety and stress, particularly for those with social anxiety. And because anxiety is associated with sleep troubles, it was assumed that CBD could help reduce anxiety and improve sleep. But when tested, the results haven’t held up.
If you want to improve your sleep, start with small changes that appear to make a big difference.
One study found that people who ate within an hour of sleeping were twice as likely to wake up at night and had lower-quality rest. Other habits that help include getting sunlight early in the day (this can help reset your internal clock and help you fall asleep earlier) and reducing stimulating activities before bedtime, such as using electronic devices or consuming caffeinated beverages.
If you want to try a supplement, we don’t recommend using melatonin. The best product we’ve found is the Sleep Pack. It’s a combination of three ingredients designed to help you wind down, relax, and help you fall asleep — and stay asleep — longer.
Worth It — Or Not: Echinacea
Echinacea is one of those supplements that is seemingly as old as time. The plant has been linked to everything from immune support to anxiety and—most recently—improved performance.
A new study put echinacea under the microscope by analyzing six randomized controlled trials lasting up to 6 weeks. The researchers found that echinacea does not improve aerobic exercise, endurance, V02 max, or red blood cell production.
And while some studies sometimes under-dose how people typically use supplements or ingredients, that wasn’t the case. The participants were using 8,000 mg per day, which is more than what is typically recommended.
This adds to a long line of research in the past decade that has poked plenty of holes in the reported benefits. Prior studies found that echinacea was not effective at boosting mood, reducing anxiety, or reducing symptoms of the common cold or upper respiratory illnesses.
One potential benefit is reducing the risk of getting sick, as some studies suggest it might support immunity and have a protective effect when traveling or under higher-stress conditions.
Our take: The upside of echinacea likely isn’t worth the cost. At the same time, if you’ve seen benefits, echinacea is likely low-risk, so there’s not much harm in taking it. But the research isn’t as strong as many of its claims.
Overrated or Underrated: Ginkgo Biloba
Ginkgo biloba is one of the oldest tree species and one of the most popular herbal supplements. But recent studies have found that Ginkgo does not appear to benefit memory, cognition, or dementia prevention.
Despite continuing to appear in products designed to improve focus, randomized controlled trials fail to find any benefits. In one study, more than 3,000 adults between the ages of 72 and 96 took 240 mg per day with a 6-year follow-up, and the researchers saw no benefits. Another study — the largest on Ginko and cognitive decline (appropriately titled the “Ginkgo Evaluation of Memory” study) — also found no cognitive benefits or protection against Alzheimer’s.
The supplement space has a lot of leeway for making unsubstantiated claims. However, the research behind Ginkgo Biloba is so inconclusive and underwhelming that the National Institutes of Health issued the dreaded statement, “There’s no conclusive evidence that ginkgo is helpful for any health condition.”
The Optimization Rules
Before you purchase every evidence-based supplement, we highly recommend following the five pillars of good health.
Too often, many supplements are unnecessary or — more importantly — not as effective as they could be because of inconsistent behaviors that are the real solutions to most health issues.
Wellness often obsesses about minor details that don’t matter all that much. Trying to optimize everything or hack your health if you don’t have good health habits is like buying premium gas for a car missing an engine.
Instead of supplementing blindly, start by focusing on the following pillars of health:
Sleep: Focus on approximately 7.5 hours per night, rarely less than 6
Movement: Exercise 3-5 times per week (any exercise works)
Nutrition: Eat well 80 percent of the time (eating well means prioritizing proteins, fiber, vegetables and fruits, and whole foods. It’s not about low-carb or low-fat; both can work.)
Stress Reduction: Do NOT beat yourself up or overthink every decision you make. As Arnold says, it doesn’t matter. So relax and focus on consistency and momentum instead of perfection and motivation.
Connection: Loneliness is a real problem. Try to connect with friends and family.
If you consistently practice these behaviors, you can focus on fine-tuning the smaller details. If you are looking for the last 5 to 10 percent, that’s where supplements come in. But please supplement wisely. It’s why we strongly recommend Momentous products because of their investment and commitment to protecting, supporting, and upgrading your health.
Special Offer
Until November 24th, you can use code PUMPCLUB at checkout for 25 PERCENT OFF YOUR ENTIRE PURCHASE.
And you’ll receive a free gift of 5 nights of their best-selling Sleep Packs for orders over $75.
If you want a place to start, we helped create two goal-driven combinations:
Stay healthy and keep pumping!
-Arnold, Adam, Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
