Browse the evidence

A high-protein plant-based diet does not compromise micronutrient status (Vitamin B12, Vitamin D, Calcium, Ferritin) compared to an omnivorous diet during resistance training, although ferritin levels may decrease in both groups.

You can follow a high-protein plant-based diet without worrying about losing essential vitamins and minerals, as long as you eat enough calories and protein. Just be aware that your ferritin (iron storage) might drop, which is also true for omnivores in this study, so monitor your levels if you feel fatigued.

Circulating acylcarnitine levels and glycerophospholipid changes serve as reliable metabolic markers for substrate oxidation preference (measured by Respiratory Quotient) during nutritional interventions.

Current research suggests that blood levels of specific metabolites (like carnitines and phospholipids) can predict how your body prefers to burn fuel (fat vs. carbs). While not yet a standard clinical tool, this points to a future where simple blood tests could help tailor diets to your specific metabolic phenotype, rather than using a one-size-fits-all approach.

Specific saturated fatty acids have different effects on lipid profiles: Lauric, myristic, and palmitic acids raise LDL-C, while stearic acid is biologically neutral.

Not all saturated fats affect your cholesterol the same way. Fats found in coconut oil and meat (lauric, myristic, palmitic) tend to raise LDL cholesterol. Stearic acid, found in some animal fats, does not. However, replacing saturated fats with unsaturated fats remains a beneficial strategy for heart health.

Adherence to a nutrient pattern rich in folate, carotene, fiber, vitamin C, potassium, iron, and retinol is associated with significantly lower all-cause, cardiovascular disease, and cerebrovascular disease mortality.

To support longevity, prioritize a diet rich in vegetables, fruits, and legumes. This specific combination of nutrients (folate, fiber, vitamins C and E, potassium, iron, retinol) is linked to lower risks of heart disease, stroke, and early death. You do not need to supplement these individually; obtaining them through whole food sources like leafy greens, carrots, and beans is the recommended approach.

High-fat diets, specifically those rich in palmitic acid, exacerbate psoriasis by promoting gut dysbiosis, increasing intestinal permeability ('leaky gut'), and directly activating keratinocytes and immune cells.

Dietary fats matter for psoriasis. High intake of saturated fats, specifically palmitic acid (found in many processed foods and animal fats), can worsen psoriasis by damaging the gut barrier and directly activating skin cells. Reducing these specific fats may help lower inflammation.

Encapsulation technologies (nanoencapsulation, cyclodextrins) can significantly increase the bioavailability of poorly bioactive polyphenols like quercetin and resveratrol by stabilizing them and facilitating transport across the mucus layer.

If you are considering high-dose polyphenol supplements, look for formulations that use encapsulation (like nanoparticles or cyclodextrins) as these are designed to overcome the body's natural barriers to absorption. However, for general health, prioritizing whole food sources is still recommended as they provide a complex matrix of nutrients.

Consumption of beef and bread products is independently associated with higher selenium levels, while consumption of white rice, eggs, coffee, and dairy products is associated with lower selenium levels.

Your diet affects your selenium levels. Eating more beef and bread products can help increase your selenium, while eating more white rice, eggs, coffee, and dairy might be associated with lower levels. To optimize your selenium, prioritize selenium-rich foods like beef, bread, and Brazil nuts, and consider the potential impact of high-glycemic foods like white rice on your oxidative stress.

Specific hypoglycemic agents, SGLT-2 inhibitors and GLP-1 receptor agonists, reduce cardiovascular event risk in patients with diabetes, particularly those with a history of CVD, independent of glycemic control levels.

If you have diabetes and a history of heart disease, ask your doctor about SGLT-2 inhibitors or GLP-1 receptor agonists, as they may offer heart protection benefits beyond just lowering blood sugar.

Fat cell size (FCS) is the strongest independent determinant of baseline insulin sensitivity in overweight subjects, and its reduction is correlated with improved insulin sensitivity, although it is not an independent predictor of Si improvement after weight loss.

While losing visceral fat is key for improving insulin sensitivity, the health of your subcutaneous fat cells (their size) is a major factor in your baseline metabolic state. Large fat cells are associated with insulin resistance. Weight loss reduces fat cell size, which is part of the mechanism for improved health, though the total amount of fat lost (especially visceral) is the primary driver of the improvement.

High consumption of total fruits and vegetables (specifically green leafy vegetables) is associated with a modest reduction in the risk of major chronic disease, primarily driven by a reduction in cardiovascular disease risk, with no significant association observed for overall cancer incidence.

To support heart health, aim to increase your daily intake of fruits and vegetables by about five servings, with a specific focus on green leafy vegetables (one extra serving daily). This habit is linked to a modest but real reduction in cardiovascular disease risk. However, do not rely on vegetables alone to prevent cancer; the evidence for cancer prevention from general fruit/vegetable intake is weak or non-existent in this study.

Higher predicted plasma 25-hydroxy-vitamin D levels are associated with significantly reduced total cancer incidence and mortality, with the strongest protective effects observed for digestive-system cancers.

Maintain healthy vitamin D levels, potentially through sun exposure and diet, as higher levels are linked to lower cancer risk in men. The study suggests that achieving a 25 nmol/L increase in blood levels might require at least 1500 IU/day of supplementation, though individual needs vary based on skin pigmentation, BMI, and geography.

Digestive-system cancers (colorectal, pancreatic, esophageal) show the strongest inverse association with vitamin D status, with mortality reductions up to 45%.

For men, maintaining adequate Vitamin D levels may be particularly important for preventing digestive cancers. The study suggests a strong link between higher Vitamin D levels and lower mortality from colorectal, pancreatic, and esophageal cancers.

The Body Roundness Index (BRI), derived from height and waist/hip circumferences using an elliptical geometric model, provides a more accurate prediction of total body fat percentage and visceral adipose tissue (VAT) than Body Mass Index (BMI) or waist circumference alone.

Use the Body Roundness Index (BRI) instead of BMI to get a better picture of your health risk. BRI uses your height, waist, and hip measurements to estimate body fat and visceral fat more accurately. You can calculate it easily using the free online tool provided by the researchers. This is especially useful if you are muscular or have a higher BMI but want to know your actual fat levels.

Orlistat, a gastrointestinal lipase inhibitor, provides modest additional weight loss (4-6% of initial weight) and improves weight maintenance when used as an adjunct to lifestyle modification in patients with type 2 diabetes who fail to lose 10% of initial weight.

If you struggle to lose 10% of your weight in the first 6 months despite your best efforts, ask your doctor about Orlistat. It blocks about 30% of dietary fat absorption, providing a modest additional boost (4-6% loss). It is not a magic bullet and requires strict adherence to a low-fat diet to minimize side effects. It is only recommended if you have not achieved significant weight loss through lifestyle changes alone.

Higher dietary fiber intake is independently associated with a significantly lower risk of developing hypertension in men, whereas potassium and magnesium lose their independent protective effect when fiber is accounted for.

To lower your risk of hypertension, prioritize increasing your daily dietary fiber intake to at least 24 grams. This study suggests fiber is the most critical nutrient for this benefit, potentially more so than potassium or magnesium when considered together. Focus on fruit sources of fiber, as fruit fiber showed a specific inverse association with hypertension incidence.

Calcium intake is inversely associated with hypertension risk, but only in men with low relative body weight (lean men).

If you are lean, ensuring adequate calcium intake may help lower your risk of hypertension. However, if you are overweight or obese, calcium intake does not appear to have the same protective effect on blood pressure in this study.

Fruit fiber, but not vegetable or cereal fiber, is inversely associated with the incidence of hypertension.

To benefit your blood pressure, focus on consuming fruit fiber rather than just any fiber. This study suggests that fruit fiber specifically is linked to a lower risk of hypertension, whereas vegetable and cereal fiber did not show the same association.

Omega-3 PUFA supplementation reduces coronary heart disease (CHD) death and possibly sudden cardiac death (SCD) in patients with prior clinical CHD, but does not reduce nonfatal myocardial infarction.

If you have existing heart disease, taking fish oil supplements may help lower your risk of dying from heart causes, possibly by preventing sudden cardiac death. However, it will not stop you from having a heart attack. It is a reasonable addition to your care, but not a cure-all.

Higher consumption of red meat is associated with an increased risk of coronary heart disease, independent of other cardiovascular risk factors.

Eating more red meat is linked to a higher risk of heart disease. If you eat red meat frequently, consider reducing your intake to lower your risk.

Higher dietary magnesium intake is inversely associated with the risk of developing type 2 diabetes in both men and women.

To lower your risk of type 2 diabetes, focus on eating more magnesium-rich whole foods like whole grains, nuts, and green leafy vegetables rather than relying on magnesium supplements. Aim for a diet rich in these items to naturally increase your magnesium intake, which is associated with a significantly lower risk of developing diabetes.

High dietary intake of potassium, magnesium, and cereal fiber is associated with a significantly reduced risk of total stroke, with the strongest inverse associations observed in men with a history of hypertension.

Focus on increasing your intake of potassium, magnesium, and cereal fiber through whole foods like fruits, vegetables, and cereals. This is particularly important if you have high blood pressure. While potassium supplements showed benefit in hypertensive men taking diuretics, they carry risks and should not be used indiscriminately without medical supervision.

Use of potassium supplements is inversely associated with stroke risk, particularly in men with hypertension who are taking diuretics.

If you take diuretics for high blood pressure, your doctor may recommend potassium supplements to counteract potassium loss. This study found a strong reduction in stroke risk for this specific group. Do not self-prescribe potassium supplements; consult your doctor for monitoring and dosage.

Dietary fiber, specifically cereal fiber, is inversely associated with stroke risk, independent of potassium and magnesium intake.

Increase your intake of cereal fiber by choosing whole grains and cereals. This is associated with a lower risk of stroke, independent of other nutrients.

Oral magnesium supplementation (2.5 g MgCl2 daily) improves insulin sensitivity and metabolic control in type 2 diabetic patients with decreased serum magnesium levels.

If you have type 2 diabetes and low magnesium levels, taking 2.5 grams of magnesium chloride daily for at least 16 weeks can significantly improve your insulin sensitivity and blood sugar control. This should be done alongside your prescribed medication (like glibenclamide) and lifestyle changes. Monitor your magnesium levels twice a year as they tend to decline.