Browse the evidence

In older adults with elevated baseline aortic stiffness (carotid-femoral pulse wave velocity >7.60 m/s), chronic MitoQ supplementation (20 mg/day for 6 weeks) reduces aortic stiffness.

If you are over 60 and have been told your arteries are stiff (high pulse wave velocity), taking 20mg of MitoQ daily for 6 weeks may help reduce that stiffness. This benefit appears specifically for those who already have elevated stiffness levels.

Chronic MitoQ supplementation (20 mg/day for 6 weeks) reduces plasma oxidized LDL levels, a marker of oxidative stress, in healthy older adults.

Taking 20mg of MitoQ daily for 6 weeks can help reduce oxidized LDL, a marker of oxidative stress, in older adults. This suggests the supplement is effectively reducing oxidative damage in the body.

Daily supplementation with natto-derived menaquinone-7 (MK-7) at doses of 50 µg or higher significantly interferes with oral anticoagulant therapy (specifically acenocoumarol) by reducing the INR, whereas synthetic vitamin K1 requires much higher doses (≥315 µg/d) to produce a similar clinical effect.

If you take oral anticoagulants like acenocoumarol or warfarin, avoid MK-7 (natto-derived) supplements above 50 µg/day as they can dangerously lower your INR. Synthetic Vitamin K1 is less likely to interfere at standard doses (<100 µg), but consult your hematologist before starting any Vitamin K supplement.

Combined vitamin D (300-1100 IU/d) and calcium (500-1200 mg/d) supplementation reduces fracture risk in older adults, with significant benefit in institutionalized settings but negligible benefit in community-dwelling populations.

For elderly individuals, especially those in care facilities, taking a combination of Vitamin D (300-1000 IU) and Calcium (500-1200 mg) daily can significantly lower the risk of breaking a bone. However, for healthy, community-dwelling older adults, this combination may not provide a statistically significant benefit over placebo. Consult a doctor to determine if you fall into the high-risk institutional category or if dietary sources suffice.

Higher dietary intake of calcium (≥800 mg/day) and magnesium (≥300 mg/day) is independently associated with a significantly lower risk of developing hypertension in women compared to low intake levels.

To support healthy blood pressure, aim for at least 800 mg of calcium and 300 mg of magnesium daily through food sources like dairy, fruits, vegetables, and cereals. This is particularly relevant for women, as higher intakes of these specific minerals are linked to a lower risk of developing high blood pressure, independent of weight and alcohol consumption.

Adults consuming plant-based diets (vegetarian/vegan) have significantly lower intake and status of Vitamin B12, Vitamin D, Iron, Zinc, Iodine, and Calcium compared to meat-eaters, with vegans showing the lowest levels for B12, Calcium, and Iodine.

If you follow a plant-based diet, you must actively manage your intake of Vitamin B12, Iron, Zinc, Calcium, and Iodine. These nutrients are significantly lower in plant-based diets compared to meat-eaters, especially for vegans. Do not assume plant sources are equivalent; utilize fortified foods, diverse plant sources, and consider supplementation (especially B12) to meet recommended levels.

Plant-based diets provide higher intake of Fiber, Polyunsaturated Fatty Acids (PUFA), Folate, Vitamin C, Vitamin E, and Magnesium compared to meat-eaters.

If you eat a plant-based diet, you are likely getting excellent amounts of Fiber, Folate, and Magnesium. Ensure you are eating enough PUFA-rich foods (nuts, seeds, oils) to maximize these benefits. This is a key advantage of plant-based eating over typical meat-heavy diets.

Vegans and vegetarians have significantly lower intake and status of EPA and DHA compared to meat-eaters, despite potentially higher ALA intake.

If you are vegan or vegetarian, your EPA and DHA levels are likely low, even if you eat flax or walnuts. Consider an algae-based Omega-3 supplement to ensure adequate EPA and DHA intake, as these are critical for health and are not adequately produced from plant ALA.

Processing methods such as germination, soaking, boiling, and autoclaving significantly improve the in vitro protein digestibility (IVPD) and Protein Digestibility Corrected Amino Acid Score (PDCAAS) of legumes by reducing antinutritional factors like phytic acid, tannins, and protease inhibitors.

If you eat plant-based proteins like beans, peas, or lentils, do not eat them raw. Use processing methods like soaking, boiling, pressure cooking (autoclaving), or germination (sprouting). These methods break down antinutritional factors like phytic acid and tannins, significantly improving how much protein your body can actually absorb and use. For example, autoclaving or microwave cooking can yield much higher PDCAAS scores than raw or simply soaked beans.

Vegetarian and vegan diets are associated with suboptimal Vitamin B12 status and elevated homocysteine levels, requiring careful monitoring and supplementation to avoid potential health risks.

If you follow a vegetarian or vegan diet, you must monitor your Vitamin B12 levels. Relying on plant sources like seaweed is unreliable. Use fortified foods or supplements to maintain adequate B12 status and keep homocysteine levels low.

Daily supplementation with 0.8 mg of folic acid or 0.4 mg of vitamin B12 significantly decreases depression symptoms in patients.

If you are dealing with depression, consider discussing B-vitamin supplementation with your doctor. Clinical trials suggest that taking 0.8 mg of folic acid daily or 0.4 mg of Vitamin B12 daily can help decrease symptoms. Ensure your diet includes these nutrients, but recognize that targeted supplementation has proven efficacy in RCTs.

Vitamin E (800 IU/day of natural RRR-alpha-tocopherol) improves NASH histology in non-diabetic patients, but carries potential risks including increased mortality and hemorrhagic stroke in broader populations.

Natural Vitamin E (800 IU daily for 96 weeks) significantly improves liver inflammation in non-diabetics. However, it is not risk-free; high doses have been linked to increased mortality and stroke risk in other studies. It should be used under medical supervision, particularly in non-diabetics without cirrhosis.

Oral administration of 600 mg/day of alpha-lipoic acid (ALA) significantly improves symptoms of diabetic sensorimotor polyneuropathy and prevents disease progression in patients with mild-to-moderate diabetic neuropathy.

If you have diabetic neuropathy, ask your doctor about 600 mg of Alpha-Lipoic Acid daily. Clinical studies show it can reduce pain and numbness and may prevent nerve damage from getting worse over time, especially if you have Type 1 diabetes or are a smoker. It is generally well-tolerated.

The R-enantiomer of alpha-lipoic acid has superior pharmacokinetic parameters, including higher bioavailability and plasma concentrations, compared to the S-enantiomer or racemic mixtures.

When buying Alpha-Lipoic Acid, look for the 'R-enantiomer' or 'R-ALA'. It is absorbed better by your body than the cheaper 'S-enantiomer' or 'racemic' mixtures, meaning you get more benefit from the same dose.

Vitamin D supplementation reduces the incidence of acute respiratory tract infections, with the effect being more significant in patients with severe vitamin D deficiency (<10 ng/mL).

Taking vitamin D supplements can help reduce the risk of getting acute respiratory infections. This benefit is strongest if you currently have severe vitamin D deficiency. If your levels are normal, the benefit may be smaller.

Direct supplementation with Urolithin A (UA) improves skeletal muscle mitochondrial function and health span in elderly humans, bypassing the need for gut microbiome conversion of dietary precursors.

If you are over 60 and interested in supporting muscle health and mitochondrial function, direct Urolithin A supplementation is a viable option, especially if you do not naturally produce it from your diet. The first human trials show it is safe and improves muscle biomarkers. You do not need to rely on eating pomegranates or berries, as your gut may no longer convert them effectively.

Daily consumption of 20g of extra-virgin olive oil (EVOO) containing at least 5mg of hydroxytyrosol (HT) and its derivatives provides cardioprotective benefits, including protection of LDL from oxidative damage, maintenance of normal blood pressure, and anti-inflammatory effects.

To get the heart-protective benefits described, you need to eat about 1.5 tablespoons (20g) of high-quality Extra-Virgin Olive Oil every day. It is not enough to just eat 'olive oil'; it must be Extra-Virgin and contain at least 5mg of hydroxytyrosol and its derivatives. This fits into a Mediterranean diet pattern rich in vegetables and fruits. If you are at high risk for heart disease, this specific intake has been shown to significantly reduce major cardiovascular events compared to a low-fat diet.

Green tea consumption is associated with a decreased risk of stomach cancer, advanced prostate cancer, and stroke.

Drinking green tea regularly is associated with lower risks of stomach cancer, advanced prostate cancer, and stroke. This supports incorporating green tea into a healthy diet.

Higher dietary intake of six specific flavonoid classes (flavonols, anthocyanidins, proanthocyanidins, flavones, flavanones, and flavan-3-ols) is inversely associated with the risk of cardiovascular disease (CVD).

To support cardiovascular health, aim for a diet rich in foods containing flavonoids. This includes fruits, vegetables, tea, and red wine. Specific classes like flavonols (found in onions, kale), anthocyanidins (berries), and flavan-3-ols (cocoa, tea) are linked to lower CVD risk. You do not need to track specific milligrams, but ensuring variety in plant-based foods is key.

An incremental increase of 10 mg/day in flavonol intake is associated with a 5% reduction in CVD risk.

Increasing your daily flavonol intake by just 10 mg (e.g., adding a small serving of onions or berries) is associated with a modest 5% lower risk of heart disease. Small, consistent dietary additions matter.

Increasing the leucine content of meals can compensate for the blunted muscle protein synthetic response in the elderly.

Ensure your protein sources are rich in leucine (e.g., whey, eggs, meat) or consider leucine supplementation to maximize muscle building signals.

Consuming fish 1 to 3 times per month is associated with a significantly reduced risk of ischemic stroke compared to never consuming fish or eating it less than once per month.

To lower your risk of ischemic stroke, you do not need to eat fish daily. Eating fish just 1 to 3 times a month is associated with a significantly lower risk compared to not eating fish. This benefit is likely due to omega-3 fatty acids found in fish. While fish oil supplements exist, the study suggests eating whole fish is preferable due to potential synergistic nutrients.

High fish consumption (>=5 times per week) is associated with a 31% lower risk of total stroke compared to low/non-consumers, with the strongest protective effect seen at this highest intake level.

Eating fish 5 or more times a week is associated with the greatest reduction in total stroke risk (31% lower risk). However, you do not need to reach this high frequency to see benefits; even eating fish 1-3 times a month lowers the risk of ischemic stroke. If you can afford and access fish regularly, aiming for 5+ times a week offers the maximum protective effect observed in this study.

Fermented dairy products can alleviate lactose intolerance symptoms by degrading lactose through the action of lactase produced by lactic acid bacteria.

If you are lactose intolerant, try eating yogurt or kefir. The bacteria in these foods break down most of the lactose, making them easier to digest than regular milk. Start with small amounts to see how your body reacts.