Creatine Dosage, Timing & Quality Marks

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Episode Description

You trust that expensive fish oil is molecularly distilled and free from mercury. You believe your magnesium is actually absorbed. You assume your creatine is pure pharmaceutical-grade powder. But can these brands prove it—or are you swallowing contaminated, oxidized, low-potency supplements that do more harm than good?

Dr. Christian Gonzalez investigated the supplement industry with one critical question: can the most popular longevity supplements prove they're free from heavy metals, microplastics, and oxidation through third-party testing and Certificates of Analysis (COAs)?

The shocking reality? Most can't—or won't—provide basic proof of purity. You're expected to trust your mitochondria, brain health, and long-term performance to manufacturers who refuse transparency about what's actually in the bottle.

The hidden dangers lurking in "premium" supplements:

• Fish oils contaminated with mercury, lead, microplastics, and oxidized rancid fats that trigger inflammation instead of reducing it

• Magnesium oxide marketed as "magnesium" with 4% absorption—meaning you're literally flushing your money down the toilet

• Creatine cut with heavy metals, banned substances, and fillers that negate performance benefits and contaminate your system

• Vitamin D formulated in seed oils and synthetic carriers that interfere with absorption and create inflammatory byproducts

• Fiber supplements loaded with inulin blends and maltodextrin that spike blood sugar and cause severe digestive distress

• Zero verification of potency claims—dosages listed on labels that have no relationship to what third-party testing reveals inside

• Supplements stored in conditions that degrade active ingredients months before expiration dates

In this episode, Dr. Christian Gonzalez reveals:

• The 5 most studied supplements for longevity, brain power, and energy—and exactly how to buy the cleanest versions

• Why Omega-3 fish oils are either your greatest longevity tool or a toxic inflammatory bomb depending on purity testing

• The one form of magnesium that actually works (and the three forms that are complete scams stealing your money)

• How creatine monohydrate boosts ATP in your muscles AND brain—but only if it passes strict third-party certification

• Why Vitamin D without K2 can calcify your arteries while you think you're "optimizing" your health

• The soluble fiber that lowers all-cause mortality by 11%—and why most fiber supplements use the wrong type

• Exact evidence-based doses, timing strategies, and quality markers so you never waste money on fairy dust formulas again

• The certifications that actually matter: IFOS, NSF, Informed Sport, Creapure, and why "GMP certified" means nothing

• How to read COAs and spot red flags in oxidation scores, heavy metal panels, and microplastic screening

This episode goes beyond basic supplementation—it's about understanding that your cellular membranes, mitochondrial function, and long-term disease prevention depend on purity, not marketing. It's about demanding proof before putting daily supplements into your body, and recognizing that the supplement industry profits from your trust, not your health outcomes.

The supplement industry doesn't want you asking for COAs. But your brain, heart, and longevity depend on it.

My one stop shop for quality supplements: https://theswellscore.com/pages/drg

Timestamps:

0:00 - Introduction

1:07 - #1: Omega-3s for Brain & Longevity 

4:41 - How Much Omega-3 Do You Actually Need? 

7:42 - #2: Magnesium for Energy & Nervous System 

12:42 - #3: Creatine for Muscle & Brain Energy 

16:07 - #4: Vitamin D3 + K2 for Immune & Bone Health 

20:22 - #5: Soluble Fiber for Gut Health & Longevity