Browse the evidence

Zinc supplementation reduces the incidence, duration, and severity of diarrheal episodes and acute lower respiratory tract infections in children under five in low- and middle-income countries.

For families in resource-limited settings, ensuring children receive zinc supplements (10mg/day for <3 years, 20mg/day for older) during diarrhea episodes (for 10-14 days) significantly reduces the severity and duration of illness. However, relying solely on therapeutic use is suboptimal; preventive strategies are needed to maintain zinc status and reduce overall morbidity.

Certain insect species (crickets, palm weevil larvae, mealworm) have significantly higher nutritional value than beef and chicken when evaluated by models targeting under-nutrition (NVS).

If you are in a region with food insecurity or micronutrient deficiencies, incorporating crickets, palm weevil larvae, or mealworms can significantly improve your nutrient intake compared to beef or chicken. This is particularly relevant for combating under-nutrition.

Antioxidant capacity (measured by TEAC and ORAC assays) in green tea dietary supplements is strongly correlated with total polyphenol content, but absolute values vary widely across products.

Higher polyphenol content generally means higher antioxidant capacity in green tea supplements. However, because the actual polyphenol content varies widely (14-36% of tablet weight) and labels are often inaccurate, you cannot assume a high antioxidant value based on the product name alone. Look for products that specify actual polyphenol or EGCG content verified by testing.

Older adults with sarcopenia exhibit significantly lower dietary intakes of protein (g/kg), vitamin D, vitamin B-12, magnesium, phosphorus, and selenium compared to age- and sex-matched non-sarcopenic controls, despite having similar total energy intakes.

If you are an older adult experiencing muscle loss, strength decline, or functional issues, your diet likely lacks sufficient protein per kilogram of body weight and key micronutrients like Vitamin D, B12, magnesium, phosphorus, and selenium. Even if you eat enough total calories, the quality and specific nutrient density of your diet may be insufficient to support muscle health. Prioritize increasing protein intake and ensuring adequate intake of these specific micronutrients through food or supplementation, as these are commonly deficient in individuals with sarcopenia.

Sarcopenic older adults have significantly lower serum Vitamin B-12 concentrations and a higher prevalence of Vitamin B-12 deficiency compared to non-sarcopenic controls, despite similar dietary intakes of other nutrients.

Check your Vitamin B-12 levels if you are experiencing muscle loss. Even if your diet seems adequate, older adults often have lower serum B-12 levels, which is linked to sarcopenia. Supplementation may be necessary to correct deficiencies, as dietary intake alone may not maintain optimal serum levels in this population.

DHA supplementation (600 mg/day for 16 weeks) significantly increases sleep duration and reduces night wakings in children.

For children with sleep issues, consider a DHA supplement of 600 mg per day for at least 16 weeks. This has been shown in an RCT to increase total sleep time by nearly an hour and reduce night wakings.

Vitamin D deficiency is associated with a higher risk of sleep disorders, including poor sleep quality, short sleep duration, and sleepiness.

Ensure you have adequate vitamin D levels, as deficiency is linked to poor sleep quality, short sleep duration, and sleepiness. Consider supplementation if you have limited sun exposure or dietary intake.

Crohn's disease patients in clinical remission exhibit frequent micronutrient deficiencies (specifically vitamins C, copper, niacin, and zinc) despite adequate macronutrient and energy intake.

Even if you have Crohn's disease and are currently in remission with a normal appetite, you are likely deficient in key vitamins and minerals. You need specific blood tests for Vitamin C, Copper, Niacin, and Zinc, and likely supplementation, because standard food intake is not enough to maintain these levels.

Higher intake of heme iron (found in meat) is significantly associated with an increased risk of developing type 2 diabetes, whereas total, non-heme, or supplemental iron intakes are not.

If you are concerned about type 2 diabetes risk, the source of your iron matters. High intake of heme iron (from meat) is linked to higher risk, while total, non-heme, or supplemental iron are not. You do not need to eliminate all iron sources, but being mindful of high heme iron intake may be a prudent dietary strategy.

Higher body iron stores, as measured by ferritin or soluble transferrin receptor (sTfR), are significantly associated with an increased risk of type 2 diabetes.

If you have high ferritin levels, it may indicate higher body iron stores, which is linked to a greater risk of type 2 diabetes. This risk is independent of inflammation in many cases. Discussing your ferritin levels with a healthcare provider can help determine if dietary changes to reduce heme iron intake are appropriate.

Oral magnesium supplementation significantly increases HDL cholesterol levels in patients with Type 2 diabetes.

Taking magnesium (approx. 360 mg/day) for a few months may slightly improve your 'good' cholesterol (HDL) levels. This is a beneficial side effect for heart health, but it should not be the sole reason for supplementation if your primary goal is blood sugar control.

Taurine supplementation improves cardiovascular health, brain function, and diabetic pathologies, acting as a conditional longevity vitamin.

Consider taurine supplementation (commonly 1-3g/day in studies) if you have high blood pressure, diabetes, or cardiovascular risk. It supports mitochondrial health and vascular function.

Vitamin D and Magnesium are critical 'survival/longevity' vitamins, and their widespread deficiency in the US population contributes significantly to chronic disease and accelerated aging.

Ensure adequate Vitamin D (via sun, diet, or supplementation) and Magnesium (via leafy greens, nuts, seeds, or supplementation). These are foundational for long-term health and may be more critical than standard guidelines suggest.

Frequent consumption of cruciferous vegetables is associated with a significant reduction in pancreatic cancer risk.

Incorporate cruciferous vegetables (such as broccoli, kale, and collards) into your diet at least four times per week. This specific type of vegetable consumption is linked to a 50-60% lower risk of pancreatic cancer compared to low consumption.

High dietary polyphenol intake, measured by urinary total polyphenol excretion (TPE), significantly decreases circulating inflammatory biomarkers (VCAM-1, ICAM-1, IL-6, TNF-α, MCP-1) associated with atherosclerosis in high-risk elderly individuals.

To reduce inflammation linked to heart disease, incorporate extra-virgin olive oil (about 1 liter per week for the household) or a daily handful of mixed nuts (walnuts, almonds, hazelnuts) into your diet. This specific increase in polyphenol intake, measured by how much your body excretes, is directly linked to lower levels of inflammatory markers like VCAM-1 and IL-6. This is most effective for older adults with existing cardiovascular risks.

Plasma alkylresorcinol (AR) concentrations serve as a valid short-to-medium term biomarker for whole grain wheat and rye intake, with reproducibility demonstrated over multiple time points.

Plasma alkylresorcinol (AR) levels can objectively verify recent whole grain wheat and rye consumption. This biomarker is more reliable than self-report for tracking whole grain intake.

Hair 15N levels provide an accurate medium-to-long term biomarker for dietary EPA and DHA intake, reflecting the previous two months of consumption, whereas blood 15N reflects a shorter period.

Hair 15N levels can accurately reflect your EPA and DHA intake over the previous two months, offering a more long-term view than blood tests.

Direct supplementation with Urolithin A (Uro-A) bypasses gut microbiota variability to achieve significantly higher plasma concentrations than consuming ellagitannin-rich foods like pomegranate juice.

If you consume pomegranates or walnuts, your body must convert them into Urolithin A using gut bacteria. Not everyone does this efficiently. If you want guaranteed high levels of Urolithin A (e.g., for anti-inflammatory or metabolic benefits), direct Uro-A supplementation is significantly more effective than relying on food sources alone.

High fructose consumption accelerates the development of metabolic syndrome and CKD progression by inducing oxidative stress, hyperuricemia, and inflammation, whereas glucose does not produce these specific adverse renal effects.

Limit high-fructose corn syrup and sucrose intake, especially from sugary drinks. Fructose uniquely stresses the kidneys by depleting ATP and increasing uric acid and oxidative stress. Switching to a low-fructose diet can reduce inflammation and blood pressure in CKD patients.

Gut microbiota composition and microbial metabolites, specifically Trimethylamine N-oxide (TMAO), directly contribute to the pathogenesis of metabolic syndrome by promoting insulin resistance and atherosclerosis.

Your gut bacteria turn certain nutrients (like those in red meat and eggs) into a compound called TMAO, which harms your heart and insulin sensitivity. You can mitigate this by improving your gut health through fiber-rich foods (prebiotics), fermented foods (probiotics), or discussing microbiome-targeted therapies with your doctor, rather than simply cutting out healthy foods.

Polyunsaturated fatty acids (PUFAs) from olive oil, nuts, and seeds improve glycemic control and insulin sensitivity by stimulating GLP-1 secretion and reducing adipose inflammation.

Replace saturated and trans fats with unsaturated fats from olive oil, nuts, and seeds. This substitution can significantly reduce the risk of Type 2 Diabetes and improve insulin sensitivity, provided total fat intake remains moderate (below 37% of energy).

Long-term soy protein consumption significantly reduces proteinuria and improves urinary creatinine excretion in type 2 diabetic patients with nephropathy, independent of changes in plasma glucose.

For diabetic patients with kidney disease, incorporating soy protein into the diet can help reduce protein leakage in urine (proteinuria) and improve other kidney function markers over time.

Small Intestinal Bacterial Overgrowth (SIBO) is a common complication (25-40% prevalence) after bypass surgery, causing malabsorption of thiamine, B12, and fat-soluble vitamins.

If you have bypass surgery and experience ongoing digestive issues, ask about SIBO. It is common and can block nutrient absorption. Treatment with antibiotics may be necessary to restore nutrient levels.

Vitamin D3 supplementation at doses of 600-800 IU/day is sufficient to maintain skeletal health (calcium homeostasis and bone mineralization) but likely insufficient to prevent chronic non-skeletal diseases, which may require higher serum levels (e.g., >75 nmol/L) achieved by higher doses (e.g., 2000 IU/day).

For most adults, especially those over 50 or with limited sun exposure, taking 600-800 IU of Vitamin D3 daily is the baseline recommendation to support bone health. However, if you are concerned about immune function, muscle strength, or chronic disease prevention, you may need higher doses (e.g., 2000 IU/day) to reach optimal blood levels (>75 nmol/L). Get your levels tested if possible, as dietary sources alone are rarely sufficient.