Browse the evidence

Supplements including MitoQ, urolithin A, omega-3 polyunsaturated fatty acids (n3-PUFAs), and GlyNAC improve physical function in older individuals through mechanisms involving mitochondrial biogenesis, bioenergetics, and quality control.

If you are older and find it difficult to maintain high levels of physical activity, consider discussing supplements like MitoQ, urolithin A, omega-3s, or GlyNAC with your healthcare provider. These may support muscle health and physical function by targeting mitochondrial efficiency, serving as a complement to whatever activity you can safely perform.

Nicotinamide adenine dinucleotide (NAD+) precursors may improve physical function in older individuals, but this outcome appears independent of changes in skeletal muscle mitochondrial function.

Some NAD+ precursors might help older adults improve physical function, but they likely do not work by fixing mitochondria. If you are using them, understand that their benefit may come from a different biological pathway than mitochondrial-targeting supplements.

Higher leucine intake is positively associated with grip strength in adults aged 19+ years.

Ensure your protein sources are rich in leucine (e.g., dairy, meat, eggs) as higher leucine intake is associated with stronger grip.

In the untrained state, the rate of myofibrillar protein synthesis (MyoPS) in the first 24 hours after unaccustomed resistance exercise is positively correlated with subsequent gains in whole-body lean mass during a 12-week training program.

If you are new to resistance training, your body's initial protein synthesis response to the first few workouts may predict how much muscle you will eventually gain. However, this is just one factor; long-term consistency is key.

Athletes and active individuals prioritize 'enhanced muscular recovery' as the primary claim for sports nutrition products, with 25% ranking it first and 73% in their top three priorities.

If you are an athlete looking for sports nutrition products, prioritize those that explicitly support muscle recovery. Look for whole-food-based options rather than just supplements, as this is the most desired feature for this group. Ensure the product has scientific backing, as 87% of users rate scientific proof as important.

Quercetin supplementation at 1000 mg/day for >7 days accelerates recovery of muscle function and reduces muscle soreness and oxidative stress after intense exercise.

If you engage in intense exercise that causes muscle damage, taking 1000 mg of quercetin daily for at least 7 days (up to 12 weeks) may help reduce muscle soreness and speed up recovery. This is generally considered safe for young adults.

High protein intake (>0.8 g/kg BW) does not negatively impact kidney function in healthy individuals, and may prevent bone loss when combined with adequate calcium and vitamin D.

If you have healthy kidneys, you do not need to limit protein for renal safety. For bone health, aim for higher protein intake (above 0.8 g/kg) but ensure you are getting enough calcium (>800 mg/day) and vitamin D, as protein helps calcium absorption and may reduce fracture risk in this context.

A high-protein breakfast (34g) containing dairy (skyr) may positively influence bone mineral content (BMC) compared to a low-protein breakfast, potentially due to higher calcium intake.

Eating a high-protein breakfast with dairy (like skyr) provides more calcium, which may help maintain or slightly increase bone mineral content over 12 weeks. This is a secondary benefit and not a primary driver for weight loss.

Designer foods (e.g., omega-3 enriched eggs, genetically improved grains) and dietary supplements using indigenous phytochemicals can reduce, reverse, and prevent metabolic risks such as oxidative stress, chronic inflammation, and endothelial dysfunction, thereby preventing cardiovascular disease.

To improve cardiovascular health, focus on consuming 'designer' foods enriched with beneficial nutrients like omega-3 fatty acids (e.g., specific eggs) and high-quality staple grains. Complement this diet with dietary supplements containing indigenous phytochemicals to target metabolic risks like inflammation and oxidative stress. This approach aims to prevent rather than just manage chronic diseases.

Vitamin D3 supplementation at high doses (10,000 IU/day loading, then 5,000 IU/day maintenance) raises serum 25(OH)D to 40-60 ng/mL, which is associated with a reduced risk of respiratory tract infections including influenza and COVID-19.

If you are at risk for respiratory infections, consider taking 10,000 IU of Vitamin D3 daily for about a month to boost your levels, then switch to 5,000 IU daily. Aim for a blood test showing 40-60 ng/mL of 25(OH)D. Ensure you are also getting enough magnesium, and do not take high-dose calcium supplements simultaneously to avoid toxicity.

Lower baseline circulating cysteine concentrations are significantly associated with a positive weight loss response to exenatide treatment.

Current research suggests that women with lower baseline levels of the amino acid cysteine may be more likely to respond to exenatide. This is an emerging biomarker finding and not yet a standard clinical test for predicting response.

Among dietary factors, vitamin or mineral supplement use is associated with decreased cardiovascular disease risk, whereas caffeine intake is associated with increased risk, and alcohol consumption exhibits a U-shaped association with risk.

This study suggests that among Canadian adults, those who take vitamin or mineral supplements tend to have a lower predicted risk of cardiovascular disease, while high caffeine intake is linked to higher risk. Alcohol consumption shows a complex U-shaped pattern, with moderate frequency (1-3 times per week) associated with lower risk than both heavy drinking and abstinence. These are observational associations, not proof of causation, and should not replace standard medical advice.

Older athletes have higher demands for specific nutrients, including adequate energy, protein, vitamin D, and probiotics, to prevent low bone and muscle mass and reduce infection burden.

Older athletes should prioritize adequate protein intake to support muscle mass and consider specific supplements like vitamin D and probiotics to support bone health and immune function, as their needs may differ from younger athletes or sedentary individuals.

Ketogenic diets positively affect the gut microbiome by increasing the ratio of Bacteroidetes to Firmicutes and increasing beneficial bacteria like Bifidobacteria and butyrate-producing species.

You can support your gut health on a KD by eating low-carb vegetables, nuts, and berries. This can increase beneficial bacteria like Bacteroidetes.

Mycoprotein consumption is associated with a significant reduction in plasma cholesterol, particularly in smaller lipoprotein particles, likely due to its high fiber content (chitin and beta-glucans).

To support heart health, include mycoprotein in your diet regularly. Its unique fiber content helps reduce cholesterol levels, particularly smaller lipoprotein particles, over a period of 3-8 weeks.

High intake of specific food groups, including legumes, nuts, chocolate, and adherence to a vegetarian diet, significantly reduces the risk of coronary heart disease (CHD).

Incorporate legumes, nuts, and moderate amounts of chocolate into your diet to help lower your risk of coronary heart disease. A vegetarian diet is also associated with lower CHD risk. These findings are based on observational studies, so they suggest strong associations rather than guaranteed causation.

Female CrossFit athletes have inadequate intake of key micronutrients, specifically iron, calcium, and vitamin E, which may negatively impact bone health and recovery.

Female CrossFit athletes should pay close attention to their intake of iron, calcium, and vitamin E. Ensure your diet includes leafy greens, dairy or fortified alternatives, and a variety of fruits and vegetables to meet these needs, as high protein intake alone may not cover these micronutrients.

L-Carnosine supplementation (500 mg daily) improves cardiorespiratory fitness (peak VO2 and anaerobic threshold) in patients with heart failure with reduced ejection fraction (HFrEF) by buffering lactic acid and delaying muscular acidosis.

If you have heart failure with reduced ejection fraction, ask your doctor about L-Carnosine (500 mg daily). It may help your muscles handle exercise better by reducing acid buildup, potentially allowing you to exercise longer or harder. This is an add-on to your standard care, not a replacement.

Targeted dietary antioxidants (Vitamins C/E, polyphenols, carotenoids) and supplements (CoQ10, Omega-3) reduce oxidative stress and enhance energy levels in healthcare professionals by neutralizing reactive oxygen species and supporting mitochondrial ATP synthesis.

Healthcare workers under high stress should prioritize foods rich in antioxidants (citrus, berries, nuts, olive oil) and consider supplements like CoQ10 or Omega-3s to combat fatigue and oxidative stress. These interventions support mitochondrial energy production and reduce the physical toll of long shifts.

Coenzyme Q10 supplementation enhances mitochondrial function and ATP synthesis, thereby reducing fatigue and improving energy levels in high-stress environments.

Consider CoQ10 supplementation (100-200mg daily) to support mitochondrial energy production, especially if you are over 50 or experience high fatigue.

Omega-3 fatty acids reduce inflammation and oxidative stress, supporting cognitive function and mental resilience in high-stress healthcare environments.

Incorporate Omega-3 rich foods (fatty fish, olive oil) or supplements to reduce inflammation and support cognitive function.

BCAA supplementation may attenuate muscle soreness and recovery decrements in resistance-trained athletes, but effects are inconsistent in endurance sports.

If you do heavy resistance training, BCAAs might help slightly with muscle soreness, but the evidence is not strong enough to recommend them as a primary recovery tool. Focus on post-workout meals with complete protein. For endurance athletes, BCAAs do not consistently help with recovery or soreness.

Egg consumption up to <1 egg per day is associated with a lower risk of cardiovascular disease, including hemorrhagic stroke, in the general population, but may increase risk in diabetic populations.

You can include up to one egg per day in your diet as part of a healthy eating pattern. Eggs are a good source of protein and micronutrients. If you have diabetes, consult your healthcare provider, as higher egg intake may be associated with increased CVD risk in this group.

Beta-alanine supplementation improves specific military occupational performance tasks (casualty carry, cognitive tests) and reduces inflammation (IL-10) but does not improve general strength or sprint performance.

Take 6g of beta-alanine daily for 30 days if your role involves sustained carrying or cognitive tasks under fatigue. It will not make you stronger or faster in sprints, but it may help you carry casualties and stay sharp.