Browse the evidence

Deficiencies in trace elements (specifically magnesium, zinc, chromium, and selenium) are associated with impaired glucose metabolism and insulin resistance, while supplementation or restoration of these levels can improve insulin sensitivity and glucose tolerance.

If you have insulin resistance or Type 2 Diabetes, ensure your intake of magnesium, zinc, chromium, and selenium is adequate. While whole foods are preferred, clinical evidence suggests that correcting specific deficiencies in these trace elements can help improve insulin sensitivity and glucose control, particularly when standard dietary intake is insufficient due to metabolic demands or soil depletion.

Vitamin D supplementation (700-1000 IU/day) reduces the risk of falls in the elderly, particularly those with baseline low vitamin D levels, but high-dose intermittent regimens may increase fall risk.

If you are elderly and have low vitamin D, taking 700-1000 IU daily can help reduce your risk of falling. Do not take high-dose annual supplements (like 500,000 IU once a year), as these may actually increase your risk of falling and fractures. Stick to daily dosing.

Oleocanthal, a phenolic compound in EVOO, inhibits COX-1 and COX-2 enzymes similarly to ibuprofen, potentially offering long-term cardioprotective and anti-inflammatory benefits through chronic low-dose consumption.

Look for EVOO that has a peppery kick at the back of your throat. This 'bite' often comes from Oleocanthal, a compound that works like a mild, natural version of ibuprofen by blocking inflammation enzymes. While you don't need to measure exact milligrams, choosing oils that taste pungent may help you get this anti-inflammatory benefit as part of your daily cooking.

Fermentation of milk by specific microbial consortia (e.g., Lactobacillus, Streptococcus) produces bioactive peptides and increases antioxidant activity, which may exert blood pressure-lowering effects and protect against oxidative damage.

Incorporate fermented dairy products like yogurt or kefir made with specific starter cultures (e.g., Lactobacillus, Streptococcus) into your diet. These foods contain bioactive peptides and antioxidants that may help lower blood pressure and reduce oxidative stress. The benefits depend on the specific bacterial strains used, so look for products with known probiotic cultures.

Fermentation of grain-based products (e.g., sourdough, tempeh) reduces FODMAPs and increases the bioavailability of phenolic compounds and vitamins, potentially offering anti-diabetic and antioxidant benefits.

Choose fermented grain products like sourdough bread or tempeh. These foods often have lower FODMAP content and higher antioxidant availability than their non-fermented counterparts. This can be particularly helpful for digestive comfort and increasing nutrient absorption.

Consumption of mango pulp provides significant nutritional value, including high energy (60-190 kcal/100g), vitamins C and A, and polyphenols, contributing to the prevention of chronic diseases such as heart disease, cancer, and diabetes.

Include mango pulp in your diet for its high vitamin C, vitamin A, and antioxidant content. It supports immune function and may help prevent chronic diseases, aligning with WHO fruit and vegetable recommendations.

Mango peel and kernel, typically discarded as waste, contain higher concentrations of bioactive compounds (mangiferin, polyphenols, antioxidants) than the pulp and possess significant nutraceutical properties including anti-diabetic, anti-inflammatory, and anti-carcinogenic effects.

Consider using mango peels and kernels in smoothies, teas, or oil extraction to access higher levels of antioxidants and polyphenols than found in the pulp alone.

Mango peel contains significantly higher levels of polyphenols, specifically mangiferin, compared to mango pulp, and these compounds exhibit anti-diabetic, anti-inflammatory, and anti-carcinogenic properties.

For maximum antioxidant intake, consume mango peels or supplements containing mangiferin, as they contain higher levels than the pulp.

Regional sweat rate and sodium concentration measured via wearable microfluidic patches can be used to predict whole-body fluid and electrolyte loss during exercise with high accuracy for individuals.

To optimize hydration, you cannot rely on a 'one size fits all' sweat rate. Use a wearable sweat sensor to measure your specific sweat sodium and rate at key locations (like the forehead or forearm). Use this personal data to predict your total fluid and electrolyte loss during exercise, allowing you to replace exactly what you lose rather than guessing.

CoQ10 supplementation (100-300 mg/day) improves semen parameters (concentration, motility, morphology) in men with idiopathic male infertility.

If you are experiencing male infertility, taking 200-300mg of CoQ10 daily may improve your sperm count, motility, and shape. This is a safe, non-invasive option to discuss with a fertility specialist.

Selenium deficiency impairs immune function, increases susceptibility to infections (including HIV and COVID-19), and is linked to cardiovascular diseases such as Keshan disease and myocardial infarction.

Ensure adequate selenium intake through diet (e.g., Brazil nuts, seafood, meat) to support immune function and cardiovascular health. The recommended daily allowance for adults is 55 µg. Avoid excessive supplementation beyond 400 µg/day due to toxicity risks.

Excessive selenium intake (above nutritional levels) is associated with an increased risk of type 2 diabetes, insulin resistance, and dyslipidemia.

Do not exceed the tolerable upper intake level of 400 µg/day. If you are not deficient, high-dose selenium supplementation may increase your risk of type 2 diabetes and insulin resistance. Focus on food sources rather than supplements unless advised by a doctor.

Vitamin D deficiency, exacerbated by lockdown-induced reduced sun exposure, contributes to muscle loss by impairing calcium handling, mitochondrial function, and insulin signaling.

Get your Vitamin D levels checked, especially if you are older or indoors most of the time. Supplementation may help muscle strength if you are deficient, but it will not replace the need for exercise and protein.

Preoperative correction of nutritional deficiencies is recommended to mitigate the increased risk of postoperative deficiencies, as surgery further impacts oral intake and absorption.

Before your surgery, get your blood work done. If you are low in iron, Vitamin D, or B12, your dietitian will help you correct it. This gives you the best possible starting point for recovery.

Higher dietary intake of vegetables and potassium is associated with a significantly decreased odds of developing incident chronic kidney disease (CKD).

If you do not have diagnosed kidney disease, increasing your intake of vegetables and potassium-rich foods is a proven way to lower your risk of developing kidney disease later in life. Focus on whole food sources like vegetables rather than supplements, as the study highlights dietary patterns. This is a primary prevention strategy, not a treatment for existing kidney damage.

Subclinical magnesium deficiency, defined by intracellular depletion despite normal serum levels, is a principal driver of cardiovascular disease and chronic conditions like diabetes and hypertension.

Standard blood tests often miss magnesium deficiency because they only measure a small fraction of your body's total stores. To support heart health and prevent chronic disease, focus on magnesium-rich whole foods (nuts, seeds, dark leafy greens) and consider supplementation if your diet is heavily processed, as modern food crops are increasingly depleted of magnesium. Aim for higher-than-minimum intake to maintain optimal intracellular levels.

Branched-chain amino acid (BCAA) supplementation (0.45 g/kg or 12g/day) can improve ammonia metabolism and nitrogen balance in cirrhosis patients, though single doses may transiently raise blood ammonia.

BCAA supplementation (12g/day) is a viable long-term strategy to lower ammonia levels in cirrhosis. Single doses may spike ammonia, so long-term use is preferred.

Tart Montmorency cherry juice and pomegranate extracts accelerate the recovery of muscle function and reduce soreness following eccentric exercise.

If you have a competition or hard training session in 2-3 days, consume tart cherry juice (approx. 2 servings/day) starting 4 days prior. Note that the specific effective dose is not standardized, and the benefit may be modest compared to the cost.

Vitamin D supplementation (4,000 IU/day) augments the recovery of maximal force after eccentric exercise in vitamin D-insufficient individuals.

If you are vitamin D deficient, take 4,000 IU of Vitamin D3 daily, especially during winter. This helps your muscles recover force faster after hard workouts. Do not use mega-bolus monthly doses.

Chitosan reduces total cholesterol by approximately 5% but has inconsistent effects on LDL-C, HDL-C, and triglycerides, with limited long-term efficacy data.

Chitosan may lower total cholesterol slightly, but it does not reliably lower LDL-C. Given its inconsistent effects and potential for gastrointestinal side effects, it is not a first-line supplement for lipid management.

Consumption of edible mushrooms provides bioactive compounds (polysaccharides, phenolics, terpenoids) that exert anti-carcinogenic, antioxidant, and hypocholesterolemic effects, potentially reducing risks of cardiovascular disease, cancer, and liver injury.

Incorporate edible mushrooms (like white button, oyster, or shiitake) into your diet regularly to gain access to unique bioactive compounds like beta-glucans and phenolics. These compounds support heart health by lowering cholesterol, boost immunity, and may help reduce cancer risk. You don't need to eat them in large quantities; their potency comes from these specific nutrients. If you dislike the texture, look for mushroom extracts or powders added to other foods.

Tryptophan supplementation (1 g or more) increases subjective sleepiness and decreases time to sleep in subjects with mild insomnia.

If you have mild insomnia, tryptophan supplementation of 1 gram or more may help you fall asleep faster and feel sleepier. This works by increasing serotonin levels in the brain.

GABA supplementation (300 mg/day for 4 weeks) decreases sleep latency and increases sleep efficacy in patients with insomnia.

For insomnia, GABA supplementation of 300 mg per day for 4 weeks may help you fall asleep faster and improve sleep quality. This works by leveraging GABA's role as an inhibitory neurotransmitter.

Vegetarians may have lower muscle creatine and carnosine levels, but this does not negatively impact performance; however, vegetarians may respond more robustly to creatine supplementation.

If you are vegetarian, your muscle creatine levels may be lower, but this doesn't hurt your performance. You might actually benefit more from creatine supplementation than meat-eaters, so consider it if you do high-intensity training.