6 Popular Supplements That Aren’t Worth It

Detailed Summary

Mitopure (0:21 - 2:08)

Mitopure is a patented form of Urolithin A marketed for longevity and muscle strength. Despite its high cost of $112 per month, the research supporting it is often specific and limited.

• The "12% strength increase" claim refers only to hamstring strength, with no recorded improvements in upper body or grip strength.
• Studies show no significant effect on VO2 peak, peak power output, or body composition.
• It fails to significantly impact key immune cells related to age-related decline, such as T-memory stem cells.
• Exercise is a more potent and cost-effective way to stimulate mitophagy (the clearing of old mitochondria) than this supplement.

BCAAs and EAAs (2:08 - 3:51)

Branch-Chained Amino Acids (BCAAs) were once a staple in fitness, but modern evidence suggests they are largely unnecessary for those consuming adequate protein.

• BCAAs lack six of the nine essential amino acids; without them, the body may pull from its own muscle tissue to complete protein synthesis.
• Supplementing with BCAAs alone can block tryptophan uptake in the brain, potentially lowering serotonin levels.
• Essential Amino Acids (EAAs) are superior to BCAAs but still inferior to whole protein sources like whey, which provide a more complete profile for muscle growth.

Creatine Types (3:51 - 4:44)

While creatine is highly effective, the industry frequently releases "premium" versions that are unnecessary.

• Variants like Creatine HCL and Ethyl Ester are marketed to solve non-existent problems like kidney issues or hair loss.
• Plain Creatine Monohydrate is the most researched and cost-effective version.
• For higher quality, look for "Creapure" sourced from Germany rather than generic versions often sourced from China.

Fatty15 / C15 (5:43 - 8:46)

Pentadecanoic acid (C15) is a saturated fatty acid found in dairy, recently popularized as a supplement for cellular stability.

• Observational studies link high C15 levels to lower disease risk, but supplementation trials have been underwhelming.
• In a 2024 trial, only 50% of participants reached the effective plasma threshold, and those who did only saw improvements in liver enzymes (ALT, AST, GGT).
• When added to a Mediterranean diet, C15 provided no additional benefits for cholesterol or insulin beyond what the diet achieved alone.

Tribulus Terrestris (8:46 - 9:41)

Often sold as a "testosterone booster," this herbal supplement lacks robust clinical backing.

• A 2025 systematic review showed that 80% of studies found no significant effect on testosterone levels.
• Small benefits (60-70 ng/dL increase) were only seen in men with very low baseline levels.
• Proven alternatives for specific deficiencies include Ashwagandha, Tongkat Ali, Zinc, and Vitamin D.

AG1 and Greens Powders (9:41 - 11:30)

AG1 is a popular "all-in-one" supplement, but its value proposition is questioned due to its price and labeling.

• At $107 per month, it is an expensive way to consume vitamins and minerals that could be sourced cheaper individually.
• The "proprietary blend" label hides the exact dosages of specific ingredients from the consumer.
• While it can improve gut bacteria (Lactobacillus and Bifidobacterium) and folate levels, it shows no significant impact on blood pressure, cholesterol, or liver enzymes.

Notable Quotes

"The increased 12% strength [in Mitopure studies] is 12% increase in hamstring strength, not 12% increase in your leg press strength... there's no effect on upper body strength or grip strength." — Siim Land

"Whenever you drink BCAAs, where does your body get these other six amino acids [needed for protein synthesis]? It takes it from its own muscle tissue." — Siim Land

"The problem [with AG1] is the price... $107 is quite a lot for essentially a greens powder." — Siim Land