Jeremy Ethier recently released a new video on his YouTube channel, delving into the booming supplement industry. 

With the market soaring to nearly $400 billion, discerning effective supplements from scams has never been more crucial. 

Jeremy’s video aims to cut through the noise, comparing popular supplement claims against real scientific data. 

Here, we summarize his findings, starting with one of the most talked-about supplements: creatine.

Creatine: Popular but Misunderstood

Introduction to Creatine

Creatine has seen a surge in popularity, with Americans consuming over 4 million kilograms each year. 

However, not everyone benefits from creatine supplementation. Up to 30% of people naturally have high levels of creatine, which means about one in four individuals won’t notice significant performance improvements.

The Creatine Scam

In 2022, researchers analyzed 175 of the most expensive creatine supplements available on Amazon. 

Shockingly, they found that 88% of these products had little to no evidence backing their bold claims.

Case Study: Creatine Ethyl Ester from Walmart

Take, for instance, the creatine ethyl ester sold at Walmart. This product claims to be highly soluble and bioavailable, promising noticeable results from the first dose. 

However, these assertions are misleading. Research from 2008 found that creatine ethyl ester was less effective than standard creatine monohydrate.

Moreover, the product’s claim that it penetrates muscle directly and provides 30 to 40 times more functional creatine is unfounded. 

Creatine takes 1 to 4 weeks to build up in muscles, and these inflated promises are part of a broader issue: many companies aren’t required to validate their claims through studies. 

Only 8% of the expensive creatine supplements in the Amazon study had undergone third-party lab testing for quality.

Consumer Advice

To avoid being scammed, look for creatine monohydrate that has been third-party tested. It’s not only the safest and most effective form but also the most affordable. 

When used correctly, creatine monohydrate offers numerous benefits.

BCAAs: A Staple or a Scam?

Introduction to BCAAs

BCAAs, or branched-chain amino acids, are often marketed for muscle growth and recovery. 

Despite their popularity, research dating back to 1990 suggests that BCAAs might hinder muscle protein synthesis.

Misleading Marketing

Amino acids are the building blocks of protein, and you naturally get them from foods like meat, eggs, dairy, beans, and nuts. 

BCAAs include only three of these amino acids: leucine, isoleucine, and valine. 

Research indicates that an excess of BCAAs can block other amino acids, potentially impairing muscle recovery and growth.

Consumer Advice

Instead of BCAAs, consider essential amino acids (EAAs), which include nine vital amino acids. 

However, the best approach is maintaining a protein-rich diet. Proper nutrition and expert coaching are more effective than relying on supplements.

Watch the Full Video:

Greens Powders: Health Miracle or Marketing Myth?

Introduction to Greens Powders

Greens powders are marketed as a convenient way to consume fruits and vegetables. A prime example is Athletic Greens, which claims to boost energy, immune function, and digestion.

The Reality

Despite these claims, there is minimal evidence supporting the benefits of greens powders. 

Labels often list many ingredients together, obscuring the actual amounts of each. This practice makes it difficult to determine if you’re getting effective doses.

Comparison with Multivitamins

Comparing Athletic Greens to a standard multivitamin reveals that while greens powders may contain impressive amounts of some vitamins, they often lack others. 

A multivitamin can provide a more balanced nutrient profile at a lower cost.

Consumer Advice

Greens powders should not replace real fruits and vegetables. Whole foods offer proven health benefits that supplements can’t match. 

If you find eating enough fruits and vegetables challenging, consider a multivitamin as a more cost-effective alternative.

Conclusion

Jeremy Ethier’s video sheds light on the truth behind popular supplements. 

Creatine monohydrate stands out as a safe, effective choice, while BCAAs and greens powders often fall short of their promises. 

Focus on well-researched supplements, maintain proper nutrition, and seek expert guidance for the best results in your health and fitness journey.