Browse the evidence

Specific gut bacteria, particularly Akkermansia muciniphila and those producing short-chain fatty acids (SCFAs) like butyrate, protect gut barrier integrity and reduce inflammation, whereas HFD reduces their abundance.

Feeding your gut bacteria fiber and prebiotics can increase beneficial bacteria like Akkermansia and butyrate producers, which strengthen your gut lining and reduce inflammation.

Low-energy reporters (underreporters) systematically underestimate absolute micronutrient intakes (Fe, Ca, Vitamin C) by approximately 30% compared to non-underreporters, despite often reporting higher micronutrient densities.

If you are restricting calories significantly (underreporting energy intake), you are likely missing out on 30% of your absolute iron, calcium, and vitamin C. Focus on volume and absolute amounts of micronutrient-rich foods, not just their density, to avoid hidden deficiencies.

Oral Nicotinamide Riboside (NR) is uniquely and highly bioavailable in humans and mice, significantly elevating blood and hepatic NAD+ levels with superior pharmacokinetics compared to Nicotinic Acid (NA) and Nicotinamide (Nam).

Take Nicotinamide Riboside (NR) orally. Clinical trials show it safely raises NAD+ levels in humans, with effects seen at doses of 100mg to 1,000mg. It appears more effective at boosting NAD+ than common alternatives like Nicotinamide.

Dietary interventions including high fiber, antioxidant-rich foods (omega-3, vitamins C and E), soy protein, and dietary restriction can reduce the rate of telomere shortening and preserve telomere length.

Incorporate more fiber, antioxidants (vitamins C, E, omega-3s), and soy protein into your diet. Consider reducing overall caloric or protein intake if appropriate for your health status, as this may preserve telomere length.

Vitamin D deficiency, defined as serum 25(OH)D <50 nmol/L, is prevalent in 30-60% of populations in Western, Southern, and Eastern Europe, and up to 80% in Middle Eastern countries, with severe deficiency (<30 nmol/L) affecting >10% of Europeans.

If you live in Western, Southern, or Eastern Europe, or the Middle East, your Vitamin D levels are likely below the recommended 50 nmol/L threshold. This is not just a Nordic issue; it is widespread. You should get your levels tested, especially if you are in a risk group like older age, pregnant, or non-Western immigrant.

Vitamin D supplementation produces a small but statistically significant improvement in global muscle strength, particularly in lower limb muscles, in the general population.

If you are deficient in Vitamin D (levels <30 nmol/L), supplementation can provide a small boost to your muscle strength, especially in your legs. This benefit is most pronounced in older adults (65+) and those who are institutionalized. However, Vitamin D alone will not build muscle mass or power; it is a supportive nutrient, not a primary muscle builder.

High intake of omega-6 polyunsaturated fatty acids (PUFAs) from vegetable oils contributes to inflammation and civilization diseases, whereas omega-3 supplementation may not reduce major cardiovascular events in controlled settings.

Be mindful of your omega-6 to omega-3 ratio. High intake of omega-6s from vegetable oils is pro-inflammatory. While omega-3 supplements are popular, they may not prevent heart disease or cancer as effectively as changing your overall dietary pattern to include more natural sources of healthy fats.

Phytates in cereals and legumes reduce protein and amino acid digestibility by up to 10% through chelation of mineral cofactors and direct interaction with proteins, which can be mitigated by phytase supplementation.

Phytates in grains and legumes can slightly reduce protein absorption (up to 10%). This effect is manageable through proper processing (soaking, fermenting) or the use of phytase enzymes in animal feed. For humans, the health benefits of whole grains and legumes generally outweigh the minor reduction in protein digestibility.

Supplementation with vitamin D3 (cholecalciferol) significantly reduces all-cause mortality in older adults, whereas vitamin D2 (ergocalciferol) shows no benefit and may increase risk at lower doses.

If you are looking to support longevity through supplementation, choose Vitamin D3 (cholecalciferol) over D2. This meta-analysis of older adults found that D3 significantly reduced the risk of death, while D2 did not. Ensure you are taking D3, as the form matters for this specific outcome.

Prevention of vitamin D deficiency is a public health priority in Europe, as deficiency is easily treatable and its prevalence is unacceptable.

Ensure adequate vitamin D status, especially during winter months in Europe, through a combination of sensible sun exposure (avoiding burning), consumption of vitamin D-rich foods (like oily fish), and supplementation if necessary. This is critical for skeletal health and preventing deficiency disorders like rickets and osteomalacia, particularly for at-risk groups such as the elderly, immigrants, and those with limited sun exposure.

Vitamin D status is determined by a combination of cutaneous synthesis via UVB exposure and dietary intake, with significant variation based on latitude, skin pigmentation, and lifestyle factors.

Understand that your vitamin D status depends on both sun exposure and diet. If you live at higher latitudes (north of 40°N), have darker skin, or spend little time outdoors, you are at higher risk of deficiency and may need to rely more on dietary sources or supplements, especially in winter.

Low circulating 25-hydroxy-vitamin D levels (below approximately 60 nmol/L) are associated with a linear increase in the risk of cardiovascular disease, including total CVD, coronary heart disease, stroke, and CVD mortality.

Maintaining adequate vitamin D levels (around 60 nmol/L or higher) is associated with a lower risk of cardiovascular disease. However, this is an observational finding, so simply taking high-dose supplements is not proven to prevent heart disease. Focus on general health guidelines for vitamin D intake rather than using it as a standalone heart disease prevention strategy.

Vegetarians have higher bioavailability of L-carnitine from their diet compared to regular red-meat eaters due to adaptive upregulation of intestinal transporters.

If you are vegetarian, your body has likely adapted to absorb carnitine more efficiently from plant sources and endogenous synthesis than meat-eaters. You likely do not need to worry about carnitine deficiency unless you have other specific health conditions.

Vegan diets result in significantly lower intakes of Vitamin B12, Vitamin D, Calcium, and Zinc compared to meat-eaters, often falling below Recommended Nutrient Intakes (RNI).

If you follow a vegan diet, you must monitor your intake of Vitamin B12, Vitamin D, Calcium, and Zinc, as these are significantly lower than in meat-eaters and often fall below recommended levels. Supplementation or fortified foods are likely necessary.

Consuming eggs does not significantly increase plasma total cholesterol or cardiovascular disease risk in healthy individuals, contradicting historical dietary guidelines that restricted egg intake due to dietary cholesterol content.

You can include eggs in your diet without fear of raising your cholesterol or heart disease risk. Eggs are a high-quality, affordable source of essential nutrients. If you have specific metabolic conditions like diabetes or hypercholesterolemia, consult your doctor, but for the general population, eggs are safe and beneficial.

Eggs provide high nutritional value and bioactive compounds that support health across the lifespan, including benefits for satiety, immune function, and potential disease prevention.

Eggs are a nutrient-dense food suitable for all ages. They provide essential proteins, vitamins, and bioactive peptides that support immune function and overall health. If you have an egg allergy, consult a specialist, as many children outgrow it.

Supplementation with 150 mg/day of quercetin for 6 weeks significantly reduces plasma concentrations of atherogenic oxidised LDL in overweight subjects with high cardiovascular disease risk traits.

For individuals with metabolic risk factors, 150mg of quercetin daily for 6 weeks can significantly lower oxidised LDL, a marker linked to heart disease risk. This benefit occurs even though quercetin has low bioavailability, suggesting its metabolites are effective. This is a specific benefit for high-risk individuals and not necessarily seen in healthy, normotensive populations.

Revised BMI cutoffs of 24 for women and 28 for men better predict obesity (defined by DXA percent body fat) than the standard cutoff of 30.

If you are a woman, your 'obese' BMI might be lower than 30 (e.g., 24-29). If you are a man, it might be 28-29. This doesn't mean you are 'fat' in a cosmetic sense, but it may indicate high body fat relative to muscle, which increases health risks. Discuss this with your doctor.

Consumption of flavanol-rich dark chocolate (100g/day containing 88mg flavanols) for 15 days significantly reduces 24-hour ambulatory blood pressure and improves insulin sensitivity in patients with essential hypertension.

For individuals with mild hypertension, consuming 100g of high-flavanol dark chocolate daily (substituting for other foods to maintain calorie balance) for two weeks can significantly lower blood pressure and improve insulin sensitivity. This benefit is specific to dark chocolate with high flavanol content, not white chocolate or standard commercial chocolate.

Flavanol-rich dark chocolate improves endothelium-dependent vasodilation (FMD) and reduces LDL cholesterol in patients with essential hypertension.

In addition to lowering blood pressure, this specific dark chocolate intervention also improves blood vessel function and lowers LDL cholesterol in hypertensive patients.

Omega-3 LC-PUFAs (EPA/DHA) lower fasting plasma triglyceride (TG) levels by 29% in individuals with levels >150 mg/dL when taken at doses of 3.4–4 g/day, primarily by inhibiting de novo lipogenesis via SREBP1c regulation.

If your triglycerides are high (over 150 mg/dL), standard fish oil doses won't fix it. You likely need a therapeutic dose of 3.4–4 grams of EPA/DHA daily to see a ~29% drop in triglycerides. Consult a doctor for this high-dose protocol, as it is distinct from general health maintenance doses.

Omega-3 LC-PUFAs exert anti-inflammatory effects by generating specialized pro-resolving mediators (SPMs) like resolvins, protectins, and maresins, which actively promote the resolution of inflammation rather than just suppressing it.

Omega-3s do more than just reduce swelling; they help your body actively resolve inflammation and return to normal function through specialized mediators called SPMs. This supports long-term health in autoimmune and inflammatory conditions.

Adequate intake of essential micronutrients (Vitamins A, B6, B12, C, D, E, folate, zinc, selenium, copper, iron) is required to support optimal immune function and reduce susceptibility to infections.

Ensure your diet includes a wide variety of fruits, vegetables, lean proteins, and whole grains to get essential vitamins and minerals. This supports your immune system's ability to fight off infections. If you have known deficiencies, consult a healthcare provider for testing and targeted supplementation.

Zinc and selenium are particularly important for antiviral defense mechanisms.

Include foods rich in zinc (e.g., meat, shellfish, legumes) and selenium (e.g., Brazil nuts, fish) in your diet to support your body's antiviral defenses.