Browse the evidence

Magnesium deficiency induces chronic low-grade inflammation through increased intracellular calcium, leading to elevated pro-inflammatory cytokines (TNF-α, IL-1, IL-6) and acute-phase proteins (CRP, fibrinogen).

If you have chronic inflammation or risk factors like high blood pressure or diabetes, check your magnesium intake. Most people don't get enough. While supplements won't fix inflammation if you're already healthy and well-nourished, correcting a deficiency can lower inflammatory markers and reduce disease risk. Focus on magnesium-rich foods like nuts, seeds, and leafy greens.

Higher consumption of fish is negatively associated with the risk of dementia, with each serving per day associated with a significant reduction in risk.

Incorporate fish into your diet regularly. This study found that each daily serving of fish was associated with a nearly 69% reduction in the odds of dementia. Aim to include fish as a regular part of your meals to support cognitive health.

Higher consumption of non-refined cereals is positively associated with better composite cognitive performance.

Choose non-refined cereals over refined ones. This study found that higher consumption of non-refined cereals was linked to better overall cognitive performance. Swapping refined grains for whole grains may support cognitive health.

Substituting red meat with white meat, particularly unprocessed white meat, is associated with a 25% reduction in all-cause mortality.

Try swapping your red meat meals for white meat, like chicken or fish. This study shows that making this swap, while keeping your total meat amount the same, can significantly lower your risk of dying from common diseases.

Long-term administration of nutritional interventions that accelerate recovery from exercise-induced muscle damage (EIMD) may impinge on muscle adaptation due to the hormetic effect of blunting necessary inflammatory signaling.

Do not use recovery supplements (like high-dose antioxidants or anti-inflammatories) every day. Reserve them for specific high-stress periods, such as tournament weeks or when you have back-to-back competitions. On normal training days, allow natural inflammation to occur to ensure your muscles adapt and grow.

Large-scale food fortification (LSFF) of staple foods (flour, salt, oil, sugar) significantly reduces the prevalence of anemia, goiter, and neural tube defects in low- and middle-income countries.

In regions where staple foods like flour, salt, or oil are not fortified, seek out fortified versions or ensure diverse intake of nutrient-dense whole foods. For populations relying on staples, mandatory fortification is the most effective public health tool to prevent anemia and birth defects.

Consumption of prebiotic non-digestible oligosaccharides (NDOs) such as inulin, FOS, and GOS improves calcium absorption and bone mineral density, particularly in adolescents and postmenopausal women, through mechanisms involving gut microbiota fermentation, short-chain fatty acid production, and reduced intestinal pH.

To support bone health, incorporate prebiotic fibers like inulin, FOS, or GOS into your diet. These are found in foods like chicory root, garlic, onions, and bananas, or taken as supplements. Research suggests they help your body absorb more calcium, which is beneficial for bone density, especially if you are a teenager or postmenopausal. Start with small amounts to avoid digestive discomfort.

Vitamin A and Vitamin D supplementation can improve intestinal barrier function and reduce inflammation in patients with Inflammatory Bowel Disease (IBD).

If you have IBD, discuss Vitamin D supplementation (e.g., 2000 IU/day) with your doctor. Evidence suggests it may help improve gut permeability and reduce inflammation markers like CRP.

Specific polyphenols found in the Mediterranean Diet (e.g., resveratrol, quercetin, curcumin, EGCG) exert anti-inflammatory and antioxidant effects that improve metabolic markers, including insulin sensitivity and lipid profiles.

Incorporate foods rich in polyphenols such as berries, dark chocolate, green tea, olive oil, and spices like turmeric and cinnamon to leverage their anti-inflammatory benefits.

Zinc supplementation reduces the incidence, duration, and severity of diarrheal episodes and acute lower respiratory tract infections in children under five in low- and middle-income countries.

For families in resource-limited settings, ensuring children receive zinc supplements (10mg/day for <3 years, 20mg/day for older) during diarrhea episodes (for 10-14 days) significantly reduces the severity and duration of illness. However, relying solely on therapeutic use is suboptimal; preventive strategies are needed to maintain zinc status and reduce overall morbidity.

DHA supplementation (600 mg/day for 16 weeks) significantly increases sleep duration and reduces night wakings in children.

For children with sleep issues, consider a DHA supplement of 600 mg per day for at least 16 weeks. This has been shown in an RCT to increase total sleep time by nearly an hour and reduce night wakings.

Vitamin D deficiency is associated with a higher risk of sleep disorders, including poor sleep quality, short sleep duration, and sleepiness.

Ensure you have adequate vitamin D levels, as deficiency is linked to poor sleep quality, short sleep duration, and sleepiness. Consider supplementation if you have limited sun exposure or dietary intake.

Taurine supplementation improves cardiovascular health, brain function, and diabetic pathologies, acting as a conditional longevity vitamin.

Consider taurine supplementation (commonly 1-3g/day in studies) if you have high blood pressure, diabetes, or cardiovascular risk. It supports mitochondrial health and vascular function.

Vitamin D and Magnesium are critical 'survival/longevity' vitamins, and their widespread deficiency in the US population contributes significantly to chronic disease and accelerated aging.

Ensure adequate Vitamin D (via sun, diet, or supplementation) and Magnesium (via leafy greens, nuts, seeds, or supplementation). These are foundational for long-term health and may be more critical than standard guidelines suggest.

Direct supplementation with Urolithin A (Uro-A) bypasses gut microbiota variability to achieve significantly higher plasma concentrations than consuming ellagitannin-rich foods like pomegranate juice.

If you consume pomegranates or walnuts, your body must convert them into Urolithin A using gut bacteria. Not everyone does this efficiently. If you want guaranteed high levels of Urolithin A (e.g., for anti-inflammatory or metabolic benefits), direct Uro-A supplementation is significantly more effective than relying on food sources alone.

Gut microbiota composition and microbial metabolites, specifically Trimethylamine N-oxide (TMAO), directly contribute to the pathogenesis of metabolic syndrome by promoting insulin resistance and atherosclerosis.

Your gut bacteria turn certain nutrients (like those in red meat and eggs) into a compound called TMAO, which harms your heart and insulin sensitivity. You can mitigate this by improving your gut health through fiber-rich foods (prebiotics), fermented foods (probiotics), or discussing microbiome-targeted therapies with your doctor, rather than simply cutting out healthy foods.

Polyunsaturated fatty acids (PUFAs) from olive oil, nuts, and seeds improve glycemic control and insulin sensitivity by stimulating GLP-1 secretion and reducing adipose inflammation.

Replace saturated and trans fats with unsaturated fats from olive oil, nuts, and seeds. This substitution can significantly reduce the risk of Type 2 Diabetes and improve insulin sensitivity, provided total fat intake remains moderate (below 37% of energy).

Plant-based milk substitutes lack key micronutrients found in animal milk (such as high-quality protein, calcium, and vitamins A, D, E, and B12) and require specific fortification strategies to match the nutritional profile of cow's milk.

If you switch to plant-based milk, check the label. Most unfortified versions lack the calcium, vitamin D, and protein of cow's milk. Choose products that are explicitly fortified to match these levels to maintain your nutritional intake.

Specific nutraceuticals (SAMe, omega-3, methylfolate, Vitamin D) show efficacy as adjunctive therapies for depression, while others (zinc, folic acid, vitamin C, tryptophan) have limited support.

If considering supplements for depression, focus on those with stronger evidence like SAMe, omega-3 (high EPA), methylfolate, and Vitamin D as adjuncts to standard care. Be skeptical of claims for zinc, vitamin C, or tryptophan as primary treatments.

High intake of soybeans and isoflavones is associated with lower risks of breast and prostate cancer, as well as reduced cardiovascular mortality.

Include soy products (tofu, edamame, miso) regularly in your diet. This provides isoflavones which are linked to lower risks of breast and prostate cancer, as well as cardiovascular benefits.

High consumption of green tea (unsweetened) is inversely associated with all-cause and cardiovascular mortality.

Drink unsweetened green tea regularly. This habit is associated with lower all-cause and cardiovascular mortality.

Women of reproductive age and pregnant women in Ethiopia, Kenya, Nigeria, and South Africa exhibit high prevalence of micronutrient deficiencies (iron, vitamin A, iodine, folate, zinc) and inadequate dietary intakes, with pregnant women facing higher risks than non-pregnant women.

Public health programs in these regions must prioritize screening and intervention for iron, vitamin A, iodine, folate, and zinc, particularly for pregnant women who are at significantly higher risk. Interventions should include dietary diversification, fortification, and supplementation, as current intakes are largely inadequate.

Global estimates indicate that more than 5 billion people do not consume enough iodine, vitamin E, or calcium, and more than 4 billion do not consume enough iron, riboflavin, folate, or vitamin C, based on dietary intake data excluding fortification and supplementation.

This analysis highlights that despite global efforts, a significant portion of the world's population does not get enough essential micronutrients like iodine, calcium, iron, and vitamins from food alone. Public health strategies need to target these specific gaps, potentially through fortification, supplementation, or dietary diversification, especially in regions with high inadequacy rates.

Women have a higher prevalence of inadequate intake than men for iodine, vitamin B12, iron, selenium, calcium, riboflavin, and folate, while men have higher inadequacy for magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin, and niacin.

Nutritional needs differ between men and women. Public health interventions should consider these differences to effectively address specific micronutrient gaps in each sex.