My Top 6 Secret Stars Among Nutritional Supplements

When people take dietary supplements, they usually hope to achieve specific benefits - such as improved health or weight loss and/or muscle building.

As far as the general topic of health is concerned, that's a tricky thing. Of course we all need vitamin D and B and vitamin C is supposed to be good when we have a cold... but do we really need it? We only really know when we have a blood test at the doctor's or a micronutrient analysis done. My recommendation... a micronutrient analysis every 6 months. Only then can you see clearly where the need is really the greatest. Targeted supplement.

But there are other supplements... supplements that are so powerful, but also so unknown that they are rarely in the spotlight.

Here are my top 6... my 6 secret stars among nutritional supplements... apart from vitamins etc.:

Powerful Supplement #1: A Muscle Builder

However, there is no single supplement that will automatically reduce fat or build lean body mass. However, creatine monohydrate is of great importance in terms of its ability to increase size and performance and is the focus of this study.

It is difficult to start a discussion about creatine without going into detail. This compound was discovered as early as 1832 by Eugene Chevreul as a component of meat broth.

Creatine is necessary for the normal development of the human body and optimal functioning of the body's organs (muscles, brain, nerves, vision and hearing, and reproduction). Supplementing with creatine can be useful and indicated in view of changed living conditions (stress, high performance) and nutritional conditions.

I have been taking creatine myself since I started actively doing CrossFit 4-5 times a week. I take 5 grams of creatine monohydrate powder every day. Within a few weeks I gained over 5 kg of muscle mass and achieved new personal bests - and all without any changes in training or diet.

#1: Creatine - The Muscle Builder

Creatine, a natural compound found in red meat, has multiple effects that are appreciated by athletes who train intensively. It increases the level of phosphocreatine in muscle cells. Phosphocreatine is a so-called "phosphage." These energy substrates are stored in muscle tissue and provide energy when aerobic energy substrates are depleted. They can be thought of as a fuel reservoir stored in muscle cells.

Together with ATP, phosphocreatine generates energy for muscle contraction. When stored at increased levels, it also activates protein synthesis pathways, allowing for improved muscle building potential. It also appears to increase the production/activity of IGF-1 (insulin-like growth factors), and the increased transport of creatine/phosphocreatine leads to additional water retention in each muscle cell.

Since muscle tissue is mostly made up of water, this muscle building effect leads to increased muscle mass. Although the bulking effect may diminish after creatine intake is discontinued, the other benefits allow for significant and sustained muscle gains.

Powerful Supplement #2: Powerful Immune Booster

In this section, N-acetylcysteine ​​(NAC for short) is in the spotlight. N-acetylcysteine ​​is a derivative of the naturally occurring amino acid cysteine.

Benefit of NAC #2: Reduces oxidation and strengthens the immune system

N-Acetyl Cysteine ​​serves as a precursor to glutathione. Once you ingest NAC, it is absorbed through the gastrointestinal tract and transported to the liver where it is converted to cysteine. The body uses cysteine ​​to produce glutathione, which travels through the bloodstream for cellular absorption. Increasing intracellular glutathione has a profound effect on the strength of the immune system as well as managing cellular oxidation (also known as cellular aging).

Furthermore, acetylcysteine ​​provides the body with cysteine, which is essential for the formation of glutathione. Glutathione plays an important role in the biotransformation of harmful substances - a process often referred to as "detoxification".

Powerful Supplement #3: Inflammation Reversal and Oxidation Prevention

When we consider our diet, our everyday eating habits and the quest for optimal health, the next thing that comes to mind is omega-3 fatty acids in the form of fish oil. Among the many great options for fish oil supplements, one in particular stands out - krill oil.

Benefit of Krill Oil #3: Heart and Brain Health

It is well known that fish oil is considered a true nutritional miracle for heart health, brain health, and managing and mitigating inflammation. Its reputation is more than justified. Marine-sourced fats contain a valuable combination of DHA and EPA, the omega-3 fatty acids that are essential for every cell and system in the body, especially the heart, brain, and nervous system.

Although omega-3 fatty acids can be obtained from salmon, sardines and mackerel, the ultimate source of benefit may be the tiny crustaceans that are the main food source of the mighty blue whale – krill.

Krill oil offers all the benefits of fish oil supplementation, plus a few additional factors. But why does krill oil appear red while most fish oil supplements are yellowish? This red coloring indicates high levels of a carotenoid called astaxanthin - an antioxidant that has 5,000 times the ability to scavenge free radicals than vitamin C. This is undoubtedly a significant benefit. In fact, I might have added astaxanthin to the "top 6" if it wasn't already in krill oil.

When assessing the benefits of krill oil over other sources, it is worth noting that the risk of mercury ingestion is reduced. Since the only food source for these tiny shrimp-like organisms is algae and they are at the bottom of the food chain, there is virtually no concern about mercury bioaccumulation (which cannot be said for larger fish species).

Powerful Supplement #4: Insulin Mimicking and Gut Calming

Now I'd like to add the next supplement to the list that is currently gaining traction, especially in the world of natural medicine, although it is by no means "new". Berberine, derived from medicinal plants such as Goldenseal, has been used as a medicinal remedy by the indigenous cultures of the Americas for centuries.

Berberine Benefits #4: Supports Blood Sugar Control and Improves Microbiome Balance

As research continues to delve deeper into the potential benefits of this plant-based compound for the human body (Liu YF, Wang HH, Geng YH, Han L, Tu SH, Wang H. Advances of berberine against metabolic syndrome-associated kidney disease: Regarding effect and mechanism. Front Pharmacol. 2023 Feb 6;14:1112088.), the focus on gut health is becoming more prominent. Not only does berberine act as an antimicrobial, but studies in mice have shown that it can improve the "bacterial balance" in the gut. It seems to have almost an innate intelligence that allows berberine to promote the proliferation of probiotics and inhibit the growth of potentially harmful bacteria. Not only does this help reduce "gut issues," but the wide-ranging benefits of a well-balanced microbiome also include reducing the risk of immune compromise, depression, and chronic disease.

Another notable feature of berberine comes from scientific evidence that it can improve glucose transport in a similar way to insulin. This helps regulate blood sugar levels and reduce the risk and effects of insulin resistance.

Research continues to show that berberine is beneficial in restoring liver function, controlling high blood pressure, reducing LDL cholesterol, and maintaining heart health. It may even prove to be a powerful aid in enhancing a weight loss program to ensure maximum fat reduction.

Berberine is undoubtedly an excellent supplement, but it cannot be sold without restrictions in the EU (#novelfood). Nevertheless, a barberry extract containing berberine could be an option as an ingredient.

Powerful Supplement #5: Powerful Anti-Inflammatory Effect

Next, I come to a near-miraculous anti-inflammatory compound that has been shown to be extremely valuable in relieving symptoms of inflammatory diseases. Although the intention here is to list individual compounds (which would lead me to call Power Supplement #5 simply turmeric, the root), I am inclined to mention it in harmony with a second complementary compound, boswellia. Together, they form a powerful compound for promoting anti-inflammatory processes.

Benefits of Turmeric (Curcuminoids) with Boswellia #5: Powerful anti-inflammatory effect

Turmeric root is used as a spice and medicine in 4,000-year-old Ayurvedic medicine. In the world of plant fruits, edible vegetables, marine life (I mentioned krill earlier), and nature-derived herbal medicine, turmeric's yellow color indicates the presence of flavonoids, which are often valuable in natural medicine. Turmeric root is a deep yellow (like the curcumin spice in your spice rack). It's curcumin and related compounds in turmeric (curcuminoids) that give the root its color and provide people with anti-inflammatory and healing benefits.

An extensive evidence base links turmeric to pain relief, reducing inflammation, relieving symptoms of digestive disorders, and more. On its own, it's an anti-inflammatory powerhouse, but what if we can boost its power further?

It seems like we can.

The tree from which we can extract frankincense, an oil that has long been used in various religious practices and healing traditions, also provides us with the compound we call boswellia. On its own, it has been documented to reduce pain associated with arthritis, reduce cytokine function in inflammation, moderate an overactive immune response in immune dysregulation or autoimmune disease, and aid healing in wounds or infections.

Science shows that combining these two miraculous compounds, turmeric and boswellia, can significantly enhance the power of each compound individually.

For anyone suffering from chronic disease, inflammation issues, or embarking on the path to exceptional health, adding these two compounds to your daily routine seems to not only make sense, but also provide significant support in restoring balance and human excellence.

It's important to note that with these two compounds, as well as everything else I've mentioned, it's wise to check the dosages on the labels, consult with your doctor to identify any potential drug interactions or contraindications, and monitor your results and reactions carefully. For example, frankincense extracts can interact with a variety of medications, particularly those transported by P-glycoprotein. Additionally, frankincense should be avoided if you are taking anticoagulants such as warfarin (Coumadin®).

Powerful Supplement #6: Doubling Life Expectancy Possible

Remarkable results are rare in serious supplement research, but when a compound indicates in a peer-reviewed published study that it can nearly double lifespan, it attracts attention. C60, a fullerene, attracts attention.

This is not a supplement you "feel," nor is it likely to show exciting results within days or weeks. But based solely on science, I'm including C60 because it appears to be the most innovative and promising supplement of our time.

#6 – C60 Benefits: Life Extension Through Antioxidants

Carbon 60 (Carbon 60) is a fullerene, a molecular carbon lattice that looks like a hollow soccer ball when magnified. Since the 1990s, C60 has been found to be a powerful antioxidant. Various studies have examined its antitumor properties, its benefits for the immune system, and its topical benefits for reversing or eliminating skin breakouts.

Although it was clearly promising, it was not until the study published in 2012 entitled "The extension of the lifespan of rats by repeated oral administration of fullerene" that it became interesting, which caught the attention of every scientist interested in anti-aging. The rats that used C60 (in olive oil) doubled their lifespan compared to expected norms and a control group.

Tarek Baati, Fanchon Bourasset, Najla Gharbi, Leila Njim, Manef Abderrabba, Abdelhamid Kerkeni, Henri Szwarc, Fathi Moussa, The prolongation of the lifespan of rats by repeated oral administration of [60]fullerene, Biomaterials, Volume 33, Issue 19, 2012,

When we consider that oxidation causes aging and a super-powerful antioxidant fights free radicals, reduces the inflammatory response and has a cellular maintenance effect, it makes sense that lifespan could be extended. But doubled? Who knows. :-)