Browse the evidence

Monthly high-dose vitamin D3 supplementation (200,000 IU initial bolus followed by 100,000 IU monthly) without calcium does not reduce the incidence of invasive or in situ cancer in adults aged 50-84.

Taking 100,000 IU of vitamin D3 once a month (after an initial 200,000 IU dose) does not appear to lower your risk of developing cancer. If you are taking vitamin D for cancer prevention, this specific high-dose monthly regimen is not supported by this evidence. You might discuss daily or weekly lower-dose strategies with your doctor, as this study suggests those methods warrant further investigation.

Excessive consumption of certain seaweeds, particularly those high in iodine or accumulating toxic metals like arsenic, cadmium, or lead, poses potential health risks and requires adherence to safety regulations regarding toxic element limits.

Be mindful of the source and type of seaweed you consume. Some seaweeds, especially brown varieties like Kombu, are extremely high in iodine, which can be harmful in excess. Others may accumulate toxic metals like arsenic or lead. To minimize risk, choose seaweeds from regulated aquaculture sources and vary your intake to avoid excessive exposure to any single mineral or toxin.

Omega-3 PUFA supplementation does not reduce the risk of stroke (ischemic or hemorrhagic) in primary or secondary prevention settings.

Taking fish oil supplements will not prevent you from having a stroke, whether you have had one before or not. Do not take them for stroke prevention.

Engineered E. coli Nissle strains (SYNB1618 and SYNB1934) expressing phenylalanine-degrading enzymes successfully reduce fasting plasma phenylalanine levels in patients with Phenylketonuria (PKU) in Phase 1/2a and Phase 2 trials.

For PKU patients, engineered bacteria are showing promise in clinical trials to lower blood phenylalanine levels. This could eventually offer more dietary flexibility, but these treatments are not yet widely available.

CoQ10 supplementation (2400 mg/day) is safe and well-tolerated in patients with early-stage Huntington's disease, but does not slow functional decline.

If you or a family member has early-stage Huntington's disease, high-dose CoQ10 (2400mg/day) is safe but has not been shown to slow the disease's progression. Do not rely on it as a treatment for slowing decline.

Manipulation of specific branches of methionine metabolism, including the methionine cycle, transsulfuration pathway, and polyamine biosynthesis, can extend lifespan.

Targeting specific metabolic pathways involved in methionine metabolism, such as the transsulfuration pathway or polyamine biosynthesis, may offer longevity benefits. This can be achieved through genetic manipulation or dietary interventions that affect these pathways.

Long-term supplementation with 300 µg/day of selenium (as selenium-enriched yeast) in populations with moderately low baseline selenium status significantly increases all-cause mortality approximately 10 years after treatment cessation.

If you live in a region with low soil selenium (like parts of Europe), standard supplementation (100-200 µg/day) may be safe, but you should avoid high-dose supplements (300 µg/day or more) taken long-term. The study suggests that exceeding 300 µg/day of total selenium intake (diet + supplements) for 5+ years may increase your risk of death, particularly if you are under 65. Consult a doctor to check your baseline selenium levels before supplementing.

Whey protein supplementation significantly increases serum levels of essential and branched-chain amino acids while reducing serum creatinine kinase and myoglobin levels in athletes compared to control groups.

If you are an athlete, consuming whey protein after training can help boost your amino acid levels and reduce markers of muscle damage (like creatinine kinase and myoglobin) compared to not taking it or taking other proteins. This may aid in recovery and performance. Ensure your supplement is compliant with anti-doping regulations.

Whey protein hydrolysate (WPH) reduces muscle damage associated with aerobic exercise, evidenced by decreased creatine kinase (CK) levels, whereas WPC and WPI do not show this specific benefit.

If you do aerobic exercise and want to minimize muscle damage, choose Whey Protein Hydrolysate (WPH). It has been shown to significantly decrease creatine kinase (CK) levels, a marker of muscle damage, compared to other whey forms. Take it before and after your workout.

Co-supplementation of whey protein and vitamin D significantly improves lean mass, muscle strength, and physical function in older adults, with particularly strong effects observed in healthy older adults and those not performing resistance exercise.

For older adults, combining whey protein with vitamin D is more effective than either alone for building muscle and improving physical function. This is especially true if you are not doing resistance exercise. Ensure your vitamin D levels are adequate.

Post-weigh-in rehydration should involve consuming 125-150% of lost body mass in fluids containing specific electrolytes (1700mg Na, 800mg K, 2300mg Cl, 13g CHO per liter) to maximize absorption and retention.

After weigh-in, drink fluids containing sodium, potassium, chloride, and carbs (like a sports drink or ORS). Drink 125-150% of the weight you lost. Start with 750-1000mL right away, wait 30 minutes, then eat a small, digestible meal with 50-100g carbs. Continue drinking at 1-1.5 liters per hour.

Adequate protein intake (≥0.8 g/kg body weight) is essential for optimal antibody production and immune cell function, whereas very low protein status increases infection risk and mortality.

Ensure you are eating at least 0.8 grams of protein per kilogram of body weight daily. This amount is necessary to produce antibodies and support immune cells. If you are elderly or recovering from illness, you may benefit from slightly higher intake, but do not neglect protein as a basic immune defense.

Vitamin D supplementation or consumption of vitamin D-rich foods prevents insufficiency caused by insufficient sunlight exposure during lockdowns.

Since you are indoors, get Vitamin D from supplements or foods like fatty fish, cod liver oil, and egg yolks. Consult a doctor for the right supplement dose to avoid toxicity.

Thiamine (Vitamin B1) deficiency is a medical emergency in bariatric patients presenting with rapid weight loss, vomiting, or neurological symptoms, requiring immediate treatment without waiting for blood test results.

If you have had bariatric surgery and experience severe vomiting, rapid weight loss, or confusion/numbness, tell your doctor immediately. They may give you high-dose thiamine (Vitamin B1) right away, even before blood tests come back, to protect your brain. This is a critical safety step.

Omega-3 polyunsaturated fatty acids (n-3 PUFA) supplementation (minimum 2 weeks, 5g/day fish oil) is an effective intervention to manage EIMD by reducing inflammation and oxidative stress.

To use fish oil for recovery, you must take 5g daily (high EPA/DHA) for at least 2 weeks before your event. Taking it only on the day of competition will not provide the anti-inflammatory benefits described.

Vitamin B12 deficiency is highly prevalent in vegetarian and vegan pregnant women, increasing in the third trimester, and poses a risk for neural tube defects and neurological impairment if not supplemented.

Vitamin B12 is critical for your baby's brain development. If you are vegan or vegetarian, you are at high risk for deficiency, especially in the third trimester. You likely need a B12 supplement or consistent intake of fortified foods. Do not rely on 'healthy eating' alone, as plant sources are scarce. Get your levels tested.

Beta-alanine levels decrease in aged skeletal muscle, and supplementation with beta-alanine improves physical performance and executive function in middle-aged individuals.

If you are middle-aged or older and experiencing declines in physical performance or executive function, consider that beta-alanine levels in your muscles may be low. Supplementation with beta-alanine has been shown to improve these metrics.

Traditional plant-based diets (flexitarian and vegetarian) that substitute animal products with whole plant foods (legumes, nuts, seeds) can meet all daily micronutrient requirements and improve health markers compared to a standard omnivore diet.

You can maintain excellent health on a flexitarian or vegetarian diet by focusing on whole plant foods like beans, nuts, and seeds. This approach can improve your intake of essential nutrients and reduce your consumption of saturated fat and sodium compared to a typical omnivore diet.

Vitamin D supplementation in vitamin D-deficient athletes improves muscle strength, power, and recovery, and reduces injury rates.

If you are an athlete, get your Vitamin D levels tested, especially if you train indoors or live in northern latitudes. If you are deficient, supplementation has been shown to improve muscle strength and reduce injuries. Do not assume you have enough just because you are healthy.

Dietary interventions, specifically those rich in omega-3 fatty acids, polyphenols, and micronutrients (Mediterranean style), reduce systemic inflammation and periodontal disease, thereby potentially lowering the risk of Alzheimer's disease.

Adopt a Mediterranean-style diet rich in vegetables, fruits, nuts, olive oil, and fatty fish. This reduces systemic inflammation and supports oral health, which are key factors in lowering the risk of Alzheimer's disease. Focus on reducing simple carbohydrates and processed foods.

Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.

Include nitrate-rich vegetables like spinach, arugula, or lettuce in your daily diet. A single cup (75g) of these provides enough nitrate (~135-362 mg) to support muscle strength and physical function, potentially reducing fall risk. This is a simple dietary addition that complements protein and calcium intake.

Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.

Eat at least 3 servings of vegetables daily, aiming for variety including cruciferous (broccoli, cabbage) and allium (onion, garlic) types. This habit is associated with a 41% lower risk of injurious falls and 27% lower risk of fractures in older women. Focus on diversity to ensure you get a range of nutrients like nitrate and Vitamin K.

Patients using GLP-1 receptor agonists (GLP-1RA) for weight loss consistently fail to meet Dietary Reference Intakes (DRI) for key micronutrients (fiber, calcium, iron, magnesium, potassium, choline, vitamins A, C, D, E, K) and MyPlate food group servings (fruit, vegetables, grains, dairy).

If you are taking a GLP-1RA, your reduced appetite likely means you are not getting enough fiber, calcium, magnesium, and vitamins. You must actively track your food intake to ensure you are hitting micronutrient goals, as you cannot rely on feeling full. Focus on nutrient-dense foods and consider supplementation if dietary intake remains low, as standard portion sizes are likely insufficient.

Low-carbohydrate diets can lead to micronutrient deficiencies, including thiamine, folate, vitamin C, magnesium, calcium, iron, and iodine, due to the avoidance of whole grains, fruits, and starchy vegetables.

If you are on a low-carb diet, ensure you are getting enough micronutrients by eating low-carb vegetables (like leafy greens) or considering supplementation, especially for thiamine, folate, and magnesium.