Hey, welcome back to the channel, my name is Steve Lund, and in this video we're going to talk about what are the top three supplements that I would take for the rest of my life. You know, this hypothetical scenario where you can't take any other supplements, and you only take three of them, which ones would those be? Make sure to click the like and subscribe as well for future videos about what up them as your health and performance. Do it! Alright, so number one, magnesium. Surprise, surprise. Magnesium is a, yeah, I think one of the most important minerals, it governs a ton of processes inside of our body, it involves in hundreds of reactions, and the process of generating ATP itself requires a magnesium, it's involved in almost all steps of the way when it comes to any production, as well as all other things like neurotransmitters, digestion, stress management, insulin sensitivity, and those kinds of things. So what are the benefits of magnesium? I'm just going to list them, you know, yeah, it's almost like everything, everything requires magnesium, it regulates stress, improves your heart health, better sleep, reduces anxiety, supports blood sugar levels, helps with migraines, released constipation, strengthens bones, increases energy, improves immunity, lowers pain, protects the brain, and a bunch of other things that are at least that here as well. The biggest consequence of not having enough magnesium in my opinion would be cardiovascular disease and heart problems, so if you don't have enough magnesium, then you're going to offset the balance between sodium and calcium, which will raise your blood pressure and also promote tissue calcification. So exes calcium in relation to magnesium will promote disc calcification and atterosclerosis, a result of that, which is obviously bad. Other things that will happen will also be metabolic syndrome, you will become insulin resistant, you have high cholesterol, and yeah, eventually that will increase the risk of cardiovascular disease quite a lot. You will also damage the endothelial, so this basically smooth layering of the blood vessels, that will become dysfunctional and that will promote thrombosis, atterosclerosis, and just the, you have to like deal with oxidist risk and inflammation that requires magnesium as well. If you don't have enough magnesium, then your antioxidant defenses are not going to work that optimally, and yeah, you're at a higher risk of just experiencing damage. There are a lot of studies that finding this association between magnesium intake and cardiovascular disease, and the less magnesium you consume, the higher risk of calcification there is. So this study 2014, magnesium intake is inversely associated with coronary artery calcification, and you can see at the intakes of 250, 300, the increased risk of calcification is much higher compared to 400 and the 450, so the RDA itself is around 400, 420 somewhere around there, and generally the less you consume, the higher risk of your calcification is, which is you know bad for heart disease. The problem with magnesium and all the other minerals is that the amount of it has been decreasing in our food, and soils are quite a lot because of mostly like soil erosion, pesticides, herbicides, those things that deplete the soil form those minerals, and as a result of that the food is also quite low in those minerals, and that is also one of the reasons why people like why magnesium is such a common deficiency like 50 to 60% of people are deficient in magnesium, and yeah it's just like a big problem. The foods that have the most magnesium are all these seeds, pumpkin seeds, almonds as well as spinach, black beans, potatoes, salmone, and yeah they do have magnesium. The problem may be that yeah like who eats a bunch of pumpkin seeds, who eats a bunch of almonds, maybe like a few of them, maybe like a little bit but not in crazy amounts, an email and write it like with spinach, you know 0.5 cups is 78 milligrams and in order to get the 420 milligrams RDA, then yeah you would need to consume quite a lot of cups of spinach, which is obviously quite difficult. That's why I think taking a magnesium supplement is something that if I were to choose which supplements should I take, then on a desert of the island, then yeah the magnesium is probably one of them, and the best brand out there in my opinion is that magnesium breakthroughs, they have all like the main kind of best 7 forms of magnesium for the heart, for the gut, and the general health. So yeah this one is the best one in my opinion, because you know you may be getting magnesium that is good for the heart, but if you're lacking it in the intestines or you're lacking it in the brain, for example, then you still may experience some negative symptoms of magnesium deficiency. So this kind of prevents that because you get all the different types of it in some amounts. If you want to check out magnesium breakthrough, then I have a discount link in the description and yeah you can check it out. Supplement number two is glycine, which is another one of my favorites, it's a pretty damn awesome, it's pretty unhealthy for you, and it also has quite a lot of health benefits. Reason number one, why you may want to supplement with glycine is that it promotes coutrothione, so coutrion is the main master antioxidant and it protects against liver damage, improves your immune system, reduces fatty liver, supports detoxification, DNA repair, fights free radicals, anti-aging effects, so it's a very important defense system and glycine helps to boost that. Reason number two is that glycine helps with sleep, it lowers your body temperature, which then helps to facilitate the production of melatonin, it relaxes your muscles, and also prevents your body from overheating during the night, which is you know good. Higher body temperature and higher room temperatures themselves tend to be associated with a worse sleep quality, and sleep is obviously very important, so glycine is one of the best, let's say, evening supplements that I take as well. Reason number three is that it protects the heart, so even through glutathione it can protect the heart, but besides that it also protects against the lipid peroxidation, lowers oxidistress, improves blood flow, reduces inflammation, and yeah it's generally good for again preventing oxidative damage that you may experience. Reason number four is that it lowers blood sugar, so glycine actually raises insulin, which then helps to shuttle glucose into the cells, so actually because it raises insulin, it is a good thing in that sense, because if you don't produce insulin or you produce it in adequate amounts, then you have high blood sugar, and that will be bad for diabetes. The diabetes. Reason number five is that glycine balance is methyonine, so methyonine is another, is an essential amino acid, and it has some benefits with the methylation cycle, but exes methyonine has been found to be associated with acetylidating and inflammation, so you want to balance your methyonine intake with glycine. Methhyonine you get from a muscle need basically, and glycine from these tendon meats, jello, gelatin, and chicken skin, fish skin, those things have more glycine, and the studies have found that the dietary glycine supplementation, it can mimic the lifespan extension that happens usually with that restricting methyonine in at least like animals, so it's with glycine you can basically mimic the effects of a glycine of a methyonine restriction on longevity, so you don't have to basically restrict the, at least that much, you don't have to restrict the amount of methyonine consumed that much if you're balanced at it out with glycine. Reason number six is that glycine makes up collagen, like I said, one third of collagen is a glycine, and you know collagen itself helps with wound healing, repairs, repairs tendon ligaments, and also slows down the skin aging, so your skin is made of protein as well as collagen. Natural foods of glycine are tendon meats, chicken drumsticks, gelatin, fish bones, fish skin, those kinds of things. I do eat, let's say, those kinds of foods, every once in a while I eat gelatin on a regular basis, I eat some fish skin, and maybe some chicken drumsticks. The tendon meats not that often, but I do have them every once in a while, so that's why I think that taking a glycine supplement is also like a quick fix and an easy fix, that if I were to have to take one supplement out of the three, then a glycine would be one of them because of the same, primarily because of the effects on the methyonine restriction and glutton and just like anti-aging compound. You have a gauge, yeah. Supplement number three is going to be vitamin K, so vitamin K is quite a good vitamin, so that's a little vitamin and the effects or the functions of vitamin K have to mostly do with cardiovascular disease again and bones, so what vitamin K does is actually regulate your calcium levels in the body and helps to direct things like vitamin D and calcium into the bones where they where the most use that, instead of keeping them in the bloodstream, so exes-calcification, exes-calcium, and exes-vitamin D that doesn't end up in the bones that kind of cause calcification and atherosclerosis because of that where vitamin K, vitamin K2 specifically ensures that it goes there where it's needed. Other benefits again, yeah, like prevents calcification and is also essential for blood clotting, so this is again mostly for cardiovascular disease risk management. Foods that have vitamin K are both plants and animals, you get vitamin K1 from mostly leafy greens and vitamin K2 from the cheeses, egg yolks, those kinds of liver and organ meats as well as a nutto which is this fermented soybean dish that's actually one of the highest source of K2 and the K2 is more of this more bioactive form and K2 actually is more related to the calcification and blood clotting and things like that. The cardiovascular effects, whereas the K1 is for the bones, it doesn't have a lot of the cardiovascular effects but yeah, ideally you still want to consume both. How much vitamin K you need? You don't need like a ton of vitamin K2 every day, men need about 120 micrograms, women, 90 micrograms, but in my opinion it's still worthwhile to get like 200 micrograms a day and it's not going to be any problem, so that's why yeah like I would include a vitamin K2 supplement, an MK7 preferably on a regular basis if I were to choose okay which one which supplement should I take for the rest of my life. All right that's it for this video let me know in the comments which ones did you choose which three supplements would you take if you had to choose for the rest of life. All in that thanks for watching this video make sure you click the like subscribe notification bell as well my name is Seam, stay optimized, stay empowered.