Browse the evidence

Urolithin A extends lifespan and improves muscle function in preclinical models by activating mitophagy and reducing inflammation.

This node describes animal studies. While it confirms the biological plausibility of UA's benefits, it does not directly translate to a human dosing protocol. It supports the use of UA in humans as described in Node 1.

Age-associated NAD+ decline is driven by two converging mechanisms: decreased biosynthesis (specifically reduced NAMPT expression) and increased consumption (specifically elevated PARP and CD38 activity due to DNA damage and aging).

NAD+ levels drop with age because your body makes less of it (due to lower NAMPT enzyme levels) and uses it up faster (due to DNA repair demands via PARP and other enzymes). This dual decline impairs cellular energy and repair mechanisms.

Daily supplementation with 2000 IU of vitamin D3 does not reduce the incidence of invasive cancer or major cardiovascular events in adults aged 50+ (men) and 55+ (women) compared to placebo.

Taking 2000 IU of vitamin D3 daily will not prevent cancer or heart attacks in generally healthy older adults, according to this major study. While vitamin D is essential for bone health, this specific dose does not offer the broad disease-prevention benefits often marketed. Focus on proven strategies for cancer and heart health prevention rather than relying on this supplement for those outcomes.

Vitamin D3 supplementation (2000 IU/day) does not reduce all-cause mortality in adults aged 50+ (men) and 55+ (women).

Taking 2000 IU of vitamin D3 daily will not help you live longer, based on this study. While it may support bone health, it does not appear to extend lifespan in older adults who are generally healthy.

Supplementation with 1 g/day of marine n-3 fatty acids (containing 840 mg EPA/DHA) does not reduce the incidence of major cardiovascular events or invasive cancer in a general population at usual risk.

Taking 1 gram of fish oil daily (providing 840mg EPA/DHA) does not significantly lower your risk of heart attacks, strokes, or cancer if you are otherwise at average risk. Focus on proven lifestyle factors instead.

Vitamin D3 supplementation at 4000 IU/day does not significantly reduce the risk of developing type 2 diabetes in adults at high risk who are not selected for vitamin D insufficiency.

If you are at high risk for type 2 diabetes, taking 4000 IU of Vitamin D3 daily will not significantly lower your risk of developing the disease unless you are severely deficient. Focus on proven lifestyle changes like weight management and physical activity instead of relying on this supplement for prevention.

Long-term vitamin D supplementation does not reduce the risk of major adverse cardiovascular events (MACE), myocardial infarction, stroke, or all-cause mortality compared to placebo.

Based on this large meta-analysis, taking vitamin D supplements will not protect you from heart attacks, strokes, or early death, even if you have low levels. It is not indicated for cardiovascular prevention.

Replacing ultra-processed foods with less processed alternatives significantly reduces health risks, including metabolic syndrome, bisphenol A exposure, and vitamin deficiencies, even with modest substitution.

You do not need to completely overhaul your diet to improve your health. Simply identifying and replacing just one or a few of your most frequently consumed ultra-processed items with less processed alternatives (like swapping sugary cereals for whole grain ones) can significantly lower your risk of metabolic syndrome and improve vitamin levels. Focus on high-calorie items that have clear, less-processed counterparts.

Combining sodium bicarbonate with creatine or beta-alanine produces additive ergogenic effects on exercise performance.

If you are already taking creatine or beta-alanine, adding sodium bicarbonate (0.3 g/kg) before high-intensity events may provide additional performance benefits. Note that combining with caffeine or nitrates is unclear.

Whey protein supplementation during marathon preparation and recovery attenuates metabolic and muscular damage (lower CK, LDH, AST, ALT) and improves post-race performance markers compared to carbohydrate-only recovery.

If you are training for a long-distance event like a marathon, take 33.5g of whey protein within 30 minutes after your long training runs. This helps reduce muscle damage markers and may help you feel better and perform better in the race.

Maintaining circulating 25-hydroxyvitamin D levels at or above 75 nmol/L is associated with significantly lower risks of falls and fractures in older adults, particularly when combined with adequate calcium intake.

Aim for a blood level of 25OHD at or above 75 nmol/L. For older adults, this often requires supplementation or significant sun exposure, as diet alone provides only 10-20% of status. Ensure you are also getting 1000-1200 mg of calcium daily, as Vitamin D works synergistically with calcium to protect bone density and reduce fall risk.

Soy protein supplementation reduces exercise-induced metabolic biomarkers such as triglycerides, uric acid, and lactate, and improves antioxidant status compared to whey protein in long-term studies.

Soy protein is not just about muscle; it actively helps your body handle oxidative stress and metabolic strain from exercise. It reduces lactate, uric acid, and triglycerides more effectively than some other sources. This makes it a smart choice for overall metabolic health alongside muscle building.

Supplementing with β-Hydroxy-β-Methylbutyrate (HMB) or Leucine provides equivalent hypertrophy and strength gains to a control group when combined with resistance training in men.

If you are a resistance-trained man, taking HMB (3g/day) or Leucine (6g/day) will not give you better muscle or strength gains than just doing your training and eating normally. You do not need to buy these specific supplements for enhanced results.

Incorporating high-fiber, low-glycemic index local staples (pinto beans, okra, quinoa, plantains, barley) improves glucose metabolism, insulin sensitivity, and reduces cardiovascular risk markers.

Replace refined grains and high-GI starchy foods with local high-fiber alternatives. In North America, eat pinto beans and okra. In Latin America, choose quinoa and green plantains. In Asia, choose barley. These foods provide fiber that improves insulin sensitivity and lowers cholesterol.

Increasing fruit consumption is the most effective dietary intervention for reducing diet-attributable cardiometabolic mortality trends over time, having driven the greatest decline (35%) in such deaths between 1990 and 2010.

If you want to lower your risk of heart disease or diabetes, eating more fruit is one of the most powerful steps you can take. Historical data from the region shows that increasing fruit intake has been the biggest driver in reducing diet-related deaths.

Excessive fructose consumption (e.g., >7 sugary drinks/week) is associated with hepatic fibrosis independent of calorie intake, and fructose-restricted diets decrease liver triglycerides.

Avoid sugary drinks and limit free sugars. High fructose intake causes liver fibrosis even if you don't gain weight. Switching to a fructose-restricted diet for just 6-8 weeks can reduce liver fat.

Consumption of dry, domestic, and imported wheat pasta/noodles without eggs is associated with significantly greater daily intakes of dietary fiber, folate, iron, magnesium, and vitamin E, as well as improved overall diet quality scores, compared to non-consumption in American children and adults.

Include pasta as part of your regular diet. It is not a 'bad' food; in fact, eating pasta is linked to getting more of the nutrients you likely need, like fiber, iron, and magnesium, and having a healthier overall diet pattern than those who avoid it.

High dietary fiber intake (specifically viscous fibers like beta-glucan) reduces coronary risk, primarily through cholesterol reduction, and specific functional claims (e.g., 3g/day beta-glucan) are recognized by regulatory bodies.

Eat more fiber-rich foods like oats, barley, fruits, and vegetables. Aim to increase your intake by 10g per day to significantly lower coronary risk. If using fiber supplements like beta-glucan, 3g per day is effective for cholesterol. Take medications at least an hour before or two hours after fiber supplements to avoid absorption issues.

Correction of specific micronutrient deficiencies (Vitamin D, Folate, B6, B12, Zinc, Selenium) is essential for wound healing and reducing mortality in patients with Critical Limb Ischemia (CLI).

If you have severe PAD (CLI) or non-healing wounds, ask your doctor to check your levels of Vitamin D, Folate, B6, B12, Zinc, and Selenium. Correcting these deficiencies helps wounds heal and reduces the risk of death. Ensure you are also getting enough calories and protein to support healing.

Higher habitual dairy intake causally decreases LDL and Total Cholesterol (TC) levels in adults.

To support cardiovascular health, include dairy in your diet. The study suggests a causal link between higher dairy intake and lower LDL and Total Cholesterol. This benefit may be particularly relevant for adults over 50.

Flaxseed oil (ALA) is an inefficient source of EPA and DHA due to low conversion rates, making direct supplementation with long-chain omega-3s (fish oil) necessary for most people.

If you want the benefits of EPA and DHA (brain, heart, inflammation), flaxseed oil is not enough because your body barely converts it. Eat fatty fish regularly or take a fish oil/algae oil supplement directly.

Post-exercise supplementation with whey protein (0.9 g/kg/day) significantly reduces serum creatine kinase and myoglobin levels compared to water in untrained males following intense eccentric exercise, whereas pea protein does not significantly reduce these biomarkers.

If you are untrained and do intense eccentric exercise (like a heavy leg day or downhill running), taking whey protein (about 0.9g per kg of body weight daily, split into 3 doses) for 5 days may help lower markers of muscle damage (like CK) compared to not taking protein. However, this did not reduce soreness or improve strength/power recovery in this study. Pea protein did not show the same biomarker benefits as whey in this specific trial.

Post-bariatric patients should restrict high-oxalate foods and maintain adequate calcium intake (1200-1500 mg/day) to bind intestinal oxalate and prevent enteric hyperoxaluria.

To prevent kidney stones after bariatric surgery, you must limit high-oxalate foods (like spinach and rhubarb) and ensure you are getting 1200-1500 mg of calcium daily, preferably from supplements like calcium citrate if you have dumping syndrome. This calcium binds oxalate in your gut so it doesn't reach your kidneys.

Bariatric patients should take calcium citrate supplements (1200-1500 mg/day) and Vitamin D (3000 IU/day) to ensure adequate absorption and prevent bone disease and kidney stones.

Take 1200-1500 mg of calcium citrate and 3000 IU of Vitamin D daily. Calcium citrate is required because your stomach acid is lower after surgery. Monitor your Vitamin D levels to ensure they stay above 30 ng/mL.