Walk into any supplement aisle—or scroll through social media—and you'll find thousands of products promising better energy, performance, brain health, and longevity. But which supplements actually work? And how do you know what's really inside them?

My guest is Jeff Byers, a former NFL athlete and the co-founder of Momentous, a performance nutrition company built around rigorous standards for supplement quality, sourcing, testing, and efficacy.

His path into health and performance started long before Momentous. As a freshman football player at USC, a devastating hip injury led to two major surgeries and the possibility that he might never play again. That experience forced him to rethink his identity beyond football, eventually earning his MBA before going on to play in the NFL—and later channeling that same resilience into entrepreneurship and human performance.

In this conversation, we clear up the confusion around supplements and get practical about what actually matters.

We break down four foundational areas—creatine, protein, omega-3s, and fiber—and why consistency, proper dosing, sourcing, and product quality can matter just as much as the supplement itself. We also discuss when supplements like vitamin D, magnesium, iron, and B vitamins should be guided by bloodwork rather than guesswork.

In this episode, you'll learn:

• The four foundational supplements we believe can have the biggest impact

• How to choose a high-quality supplement—and what NSF and USP certifications actually mean

• Why creatine goes far beyond building muscle, including its emerging role in brain health and cognition

• How much EPA and DHA to look for in an omega-3—and why "fish oil" doesn't necessarily mean you're getting enough

• Why fiber is critical for gut, metabolic, and cardiovascular health

• How bloodwork can help determine whether you actually need vitamin D, magnesium, iron, B vitamins, or other targeted supplements

We also explore why more isn't always better. Taking dozens of supplements you don't need isn't the goal. The goal is to master the fundamentals, identify your individual deficiencies, choose products you can trust, and build a routine you can actually stick with.

If you've ever looked at your supplement cabinet and wondered, Do I actually need all of this?—this episode will help you cut through the noise.

Learn more about Dr. Shah:

Website: drshah.com

Clinic: next-health.com

Instagram: @darshanshahmd and @extend_podcast

Learn more about Jeff Byers:

Website: livemomentous.com

Instagram: @live.momentous

Thank You to Our Sponsors:

Momentous: Head to livemomentous.com to discover more about Creatine, Fiber, Omega-3 and Protein, use DRSHAH at checkout for up to 35% off!

Next Health Longevity Summit: Visit next-health.com/summit to get tickets to our first ever Next Health Longevity Summit! You will have the opportunity to hear from Dr. Shah, Dr. Jeremy London, Dr. Vonda Wright, Dr. Louisa Nicola, Dr. Will Cole and more. You will also be able to taste products from Momentous and experience the top brands in longevity!

195: Jeff Byers: Inside the Supplement Industry: The 4 Supplements That Actually Matter

Extend Podcast with Darshan Shah, MD

195: Jeff Byers: Inside the Supplement Industry: The 4 Supplements That Actually Matter