Browse the evidence

Adapting bariatric surgery nutritional monitoring protocols (baseline screening, supplementation, periodic testing) to GLP-1RA therapy is recommended to mitigate long-term complications.

Ask your doctor for baseline blood tests for Vitamin D, B12, Iron, Calcium, and Magnesium before or shortly after starting GLP-1 therapy. Repeat these tests annually. Based on results, take a high-quality multivitamin and specific supplements as recommended. This is a proactive step to protect your long-term health.

Most plant-based meat analogues on the market have insufficient protein quality or quantity compared to animal meat, and very few are fortified with essential micronutrients like Vitamin B12 or Iron.

Do not assume plant-based meats are nutritionally complete. Check labels for Vitamin B12 and Iron fortification, as only 12% of products include them. Also, verify protein quality; many analogues have lower digestible indispensable amino acid scores (DIAAS) than meat. If you eat these frequently, consider a B12 supplement and ensure you are getting enough total protein.

Higher total and dietary zinc intake is associated with a modestly lower risk of type 2 diabetes in women, with the effect being most pronounced when dietary zinc is high and supplemental zinc is low.

Focus on getting zinc from food sources like meats, dairy, and whole grains rather than relying solely on supplements. This prospective study suggests that higher dietary zinc is linked to a slightly lower risk of type 2 diabetes in women, but this benefit appears to diminish if you are already getting enough zinc from your diet. Supplements may help those with low dietary intake, but they do not offer extra protection for those who already eat a zinc-rich diet.

A higher dietary zinc-to-heme iron ratio is significantly associated with a lower risk of type 2 diabetes, suggesting that the balance between these minerals matters more than zinc intake alone.

Pay attention to the balance of zinc and iron in your diet. This study found that a higher ratio of dietary zinc to heme iron is linked to a significantly lower risk of type 2 diabetes. This suggests that ensuring adequate zinc intake while managing heme iron consumption (found in red meat) may be more important for diabetes prevention than zinc intake alone.

The 'keto flu' (flu-like symptoms during initial adaptation) can be avoided or alleviated by increasing sodium and mineral intake.

If you feel tired or have headaches when starting a low-carb diet, drink two cups of broth daily to replenish sodium and minerals. This simple step can prevent or alleviate the 'keto flu'.

Mineral deficiencies are disproportionately common in specific gastrointestinal disorders (Celiac, Crohn's, Ulcerative Colitis) due to malabsorption, leading to specific mineral shortfalls (Iron, Calcium, Magnesium, Zinc, Copper, Selenium) that exacerbate tissue inflammation.

If you have Celiac, Crohn's, or Colitis, standard multivitamins may not be enough. You are at high risk for specific mineral deficiencies (Iron, Calcium, Magnesium, Zinc) due to gut damage. Work with your doctor to monitor and replace these specific minerals to support gut healing and reduce inflammation.

Smoking significantly increases oxidative stress, depletes antioxidants, and doubles the risk of oxidative DNA damage in sperm, leading to increased risk of birth defects and childhood cancer in offspring.

If you smoke, you are depleting your body's antioxidants and damaging your sperm DNA, which increases the risk of birth defects and childhood cancer for your children. Quitting smoking and ensuring adequate intake of fruits and vegetables (specifically vitamin C) can help mitigate this risk.

Curcumin supplementation (1g/day with 10mg piperine) significantly reduces serum concentrations of pro-inflammatory cytokines (TNF-α, IL-6, TGF-β, MCP-1) and improves lipid profiles in patients with Metabolic Syndrome.

If you have metabolic syndrome, taking 1 gram of curcumin with 10 mg of piperine daily for 8 weeks can significantly lower inflammatory markers like TNF-α and IL-6, and improve your cholesterol and triglyceride levels compared to a placebo.

Probiotics significantly reduce the incidence of antibiotic-associated diarrhea (AAD) and Clostridium difficile disease (CDD) when specific strains (S. boulardii, L. rhamnosus GG) are used.

If you are prescribed antibiotics, ask your doctor about taking Saccharomyces boulardii or Lactobacillus rhamnosus GG to prevent diarrhea. These specific strains are proven to help, but other probiotics may not work for this purpose.

Saturated fatty acids contribute to insulin resistance by inducing ceramide synthesis, whereas unsaturated fatty acids do not, and inhibiting ceramide synthesis can ameliorate this resistance.

Prioritize unsaturated fats (olive oil, nuts, fish) over saturated fats (butter, fatty red meat) to potentially lower ceramide levels and improve insulin sensitivity. This is a specific dietary lever within the broader obesity management strategy.

Magnesium deficiency is prevalent in the general population, with estimates suggesting 60% of Americans do not consume the recommended daily amount.

Most people in the US do not get enough magnesium from their diet. This is partly due to processed foods and soil depletion. Prioritizing magnesium-rich foods is important for overall health.

Lachnospiraceae taxa, particularly Blautia and Roseburia, play a protective role in maintaining gut barrier integrity and immune regulation through the production of butyrate and other SCFAs in healthy states.

In a healthy state, Lachnospiraceae are beneficial allies. They produce butyrate, which fuels your gut cells and reduces inflammation. To support this, consume a diverse diet rich in fibers that these bacteria can ferment, such as fruits, vegetables, and whole grains, while avoiding excessive processed foods that might disrupt this balance.

Biofortifying staple crops (rice, wheat, maize, beans, cassava) with micronutrients (Fe, Zn, Vitamin A) via plant breeding or genetic engineering is a sustainable intervention to combat global micronutrient malnutrition.

Support agricultural research that breeds staple foods (like rice, wheat, and beans) to naturally contain higher levels of iron, zinc, and vitamins. This is a sustainable way to improve nutrition for communities relying on these staples, reducing the need for external supplements.

General medical inpatients have a high prevalence (57%) of vitamin D deficiency, defined as serum 25-hydroxyvitamin D ≤ 15 ng/mL, regardless of whether they meet standard risk factors or consume recommended daily amounts of vitamin D.

If you are hospitalized, ask your doctor to check your Vitamin D levels (25-hydroxyvitamin D). Even if you are young, healthy, and eat a good diet, you may be deficient. The standard recommended daily intake may not be enough for you, especially in winter or if you have limited sun exposure. Do not assume your multivitamin is sufficient.

Consumption of wheat-derived dietary fiber is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.

Include wholegrain wheat products like bread in your daily diet to meet fiber needs. In the UK, bread alone provides 20% of daily fiber intake. This intake is linked to lower risks of heart disease, type 2 diabetes, and colorectal cancer. If you have IBS, look for low-FODMAP wheat options to manage symptoms while still getting fiber.

Wheat grain contains significant amounts of essential nutrients, including protein, B vitamins, and minerals like iron and zinc, contributing substantially to daily nutritional requirements.

Eat wheat products to get essential protein, B vitamins, and iron. Wholegrain wheat is superior to white flour because it retains more protein, fiber, and nutrients. In the UK, cereals provide 31% of adult energy and a fifth of daily fiber from bread alone. For those in developing regions, wheat is a critical source of energy and nutrients, though it may need supplementation with other food groups for a balanced diet.

Adequate selenium intake is essential for optimal human health, primarily through its incorporation into selenoproteins, and deficiency is linked to increased risks of cancer, infection, male infertility, and neurologic conditions.

Ensure your diet provides adequate selenium, as it is crucial for thyroid function, immune health, and antioxidant defense. Good sources include Brazil nuts, seafood, and meat. Avoid high-dose supplementation unless advised by a doctor, as too much selenium can be toxic and cause oxidative damage. If you live in an area with selenium-poor soil, consider your dietary sources carefully.

Daily intake of 2 grams or more of combined EPA and DHA is required to elicit measurable anti-inflammatory effects in adult humans.

To potentially reduce inflammation, you likely need to consume more than 2 grams of combined EPA and DHA daily. Standard fish oil capsules often contain less than this amount, so you may need to adjust your supplement intake or choose concentrated formulations to reach this threshold.

Fish oil supplementation shows consistent benefit in Rheumatoid Arthritis (RA) but inconsistent or unclear efficacy in Inflammatory Bowel Disease (IBD) and Asthma.

If you have Rheumatoid Arthritis, fish oil supplementation may offer benefits supported by meta-analyses. However, if you are using it for IBD or Asthma, current clinical evidence does not clearly support its efficacy, and results are inconsistent.

Adequate intake of specific micronutrients (Vitamins A, D, C, E, B6, B12, folate, zinc, iron, copper, selenium) is essential for maintaining the structural and functional integrity of the immune system, and marginal deficiency impairs immunity.

Ensure your diet provides adequate levels of key immune-supporting micronutrients (Vitamins A, D, C, E, B6, B12, folate, zinc, iron, copper, selenium). If you have increased requirements due to stress, infection, or pollution, or if your diet is lacking, consider supplementation as these nutrients play vital roles in immune function.

Selenium status is a critical determinant of health outcomes, with deficiency linked to specific diseases (Keshan, Kashin-Beck) and toxicity causing adverse effects, while optimal intake supports antioxidant defense and thyroid function.

Selenium is essential for health, particularly for antioxidant defense and thyroid function. However, because the margin between beneficial and toxic intake is narrow, you should prioritize obtaining selenium from food sources (meat, fish, eggs, cereals) rather than high-dose supplements unless advised by a doctor based on your specific status or geographic location (e.g., low-selenium soil regions).

Selenium deficiency is causally linked to Keshan disease (endemic cardiomyopathy) and potentially Kashin-Beck disease (osteoarthropathy), particularly in regions with low soil selenium.

If you live in a region known for low soil selenium (like parts of China or the UK), ensuring adequate selenium intake through diet or targeted supplementation may be crucial to prevent specific deficiency-related diseases like Keshan disease.

Consuming biofortified staple crops (iron beans, pearl millet, orange sweet potato, maize) significantly improves micronutrient status (hemoglobin, serum ferritin, vitamin A stores) in deficient populations compared to conventional crops.

To improve nutrition, incorporate biofortified staple crops like iron beans, pearl millet, or orange sweet potato into your regular diet. These crops are bred to contain higher levels of essential nutrients like iron and vitamin A, helping to prevent deficiencies common in areas with limited dietary diversity. Look for these crops in local markets or grow them if you are a farmer.

Phytosterols reduce serum total and LDL cholesterol by competing with cholesterol for absorption in the intestine.

Consuming phytosterols (found in plants or added to foods) can help lower LDL cholesterol by blocking its absorption. This is most effective when combined with a generally healthy diet.