Summary
Sal DiStefano, Adam Schaefer, and Justin Andrews rank their top seven underrated supplements that most fitness enthusiasts overlook. The list covers vitamin D (cheap, widely deficient, and protective against depression, fractures, and respiratory infections), vitamin K2 (directs calcium to bones, 97% of older adults deficient), NAC (glutathione precursor for lung and liver health), berberine (gold standard for lowering fasting glucose), glycine (improves sleep latency and reduces daytime fatigue), choline (90% of people don't get enough, critical for brain health), and grape seed extract (lowers systolic blood pressure). The glycine segment highlights its unique ability to improve sleep without causing grogginess, recommending 3 grams on an empty stomach about 30 minutes before bed. The hosts discuss stacking it with magnesium for enhanced sleep quality.
Key Points
- Glycine improves sleep latency and reduces daytime fatigue per a 2017 study
- Recommended dose is 3 grams on an empty stomach 30 minutes before bed
- Unlike most sleep supplements, glycine doesn't cause grogginess upon waking
- Glycine is very cheap and widely available in capsule form
- The hosts also cover vitamin D, vitamin K2, NAC, berberine, choline, and grape seed extract
- About 50% of people are deficient in vitamin D even with sun exposure
- 97% of older adults are deficient in vitamin K2, found mainly in organ meats and fermented foods
- Berberine at 500mg three times daily is the gold standard for lowering fasting glucose
- 90% of people don't get enough choline; four whole eggs daily covers the minimum
Key Moments
Glycine improves sleep without grogginess
The Mind Pump hosts discuss glycine as an underrated sleep supplement, citing a 2017 study showing improved sleep latency and reduced daytime fatigue. Unlike most sleep aids, glycine doesn't cause grogginess.
"Glycine on an empty stomach before bed the data is showing has really really beneficial effects for sleep which is really really cool. There was a 2017 study that found that glycine improved sleep latency and reduced daytime fatigue."
Practical glycine dosing for sleep
Sal recommends 3 grams of glycine in capsule form on an empty stomach about 30 minutes before bed. The hosts discuss stacking it with magnesium for enhanced sleep quality.
"Yeah, 3,000 milligrams."
Glycine is cheap and pairs well with magnesium
The hosts note glycine is very inexpensive and discuss combining it with their existing magnesium supplement routine for better sleep.
"I think I take like three or four capsules. See, this is perfect. I could take that."
