Browse the evidence

Oral supplementation with Nicotinamide Riboside (NR) at a dose of 1000 mg twice daily significantly increases whole-blood NAD+ levels in healthy adults.

Take 1000 mg of Nicotinamide Riboside (NR) twice daily. This dose has been shown to double whole-blood NAD+ levels in healthy adults without causing the side effects (like flushing) associated with other Vitamin B3 supplements. The study used an 8-day escalation protocol, but maintenance at 1000 mg BID is the effective dose for increasing NAD+.

Higher consumption of fruit and vegetables (5+ portions/day) is associated with a lower risk of incident pre-frailty or frailty in older adults.

Aim for 5 or more portions of fruit and vegetables daily. This specific intake level is linked to a large reduction in frailty risk. If fresh produce is costly, consider frozen or canned options which retain nutritional value.

Dietary supplementation with Chlorella and Spirulina microalgae provides essential long-chain polyunsaturated fatty acids (LCPUFAs), specifically omega-3 (EPA, DHA) and omega-6 (GLA, AA), which support anti-inflammatory pathways, cardiovascular health, and neurological development.

Incorporate Chlorella or Spirulina supplements or foods into your diet to boost your intake of essential omega-3 and omega-6 fatty acids. These compounds support heart health, reduce inflammation, and aid brain function, especially as you age. Since your body cannot make these fats, relying on sources like microalgae ensures you get them directly.

Chlorella and Spirulina microalgae are rich sources of phenolic compounds, vitamins, and polysaccharides that exhibit antioxidant, anti-inflammatory, and immunomodulatory properties, supporting overall health and disease prevention.

Include Chlorella or Spirulina in your diet to boost your intake of antioxidants, vitamins, and immune-supporting polysaccharides. These compounds help protect your cells from damage, support your immune system, and may reduce the risk of chronic diseases. They are available in various forms, making it easy to add them to your routine.

Well-planned vegetarian and vegan diets during pregnancy are safe for maternal and fetal health but require strict monitoring and supplementation of key micronutrients (B12, D, iron, calcium, zinc) to prevent deficiency-related adverse outcomes.

If you are pregnant and follow a vegetarian or vegan diet, you can have a healthy pregnancy, but you must be proactive. Focus on getting enough protein (1.1 g/kg/day for vegetarians), and ensure you are supplementing or consuming fortified foods for Vitamin B12, Vitamin D, Iron, Calcium, and Zinc. Regular blood tests are essential to monitor these levels, as plant-based sources are often less bioavailable than animal sources.

A high-fiber semi-vegetarian diet may help prevent relapse of symptoms in patients with inflammatory bowel disease (IBD), specifically Crohn's disease.

If you have Crohn's disease and are in remission, a high-fiber semi-vegetarian diet may help prevent symptom relapse. This diet includes up to 32.4g of fiber per 2,000 kcal and avoids known high-risk foods for IBD. Consult your doctor before making significant dietary changes.

Specific probiotic strains improve gut barrier integrity, reducing gut permeability and systemic endotoxemia caused by intense, prolonged exercise.

If you suffer from GI distress during long or intense workouts, consider a probiotic strain known to support gut barrier function. This may help prevent 'leaky gut' and systemic inflammation associated with heavy training.

Fermentation of plant-based matrices reduces anti-nutritional factors (ANF) such as phytic acid and trypsin inhibitors, thereby improving the nutritional value and digestibility of plant proteins.

Choose fermented plant-based foods (like yogurt made from soy, oats, or legumes) over unfermented alternatives. The fermentation process breaks down compounds that block nutrient absorption, making the protein and minerals in plants more usable by your body.

Consumption of edible fruits rich in bioactive compounds (polyphenols, vitamins, minerals) delays aging and reduces the risk of age-related chronic diseases by neutralizing reactive oxygen species (ROS) and reducing oxidative stress.

Eat a variety of colorful fruits daily. They contain natural antioxidants like polyphenols and vitamins that fight the cellular damage (oxidative stress) associated with aging and chronic disease. Focus on whole fruits rather than juices to maximize fiber and nutrient benefits.

Encapsulating plant polyphenols in green bio-based nanocarriers (proteins, polysaccharides, or lipids) significantly improves their oral bioavailability and stability compared to unencapsulated forms.

If you take polyphenol supplements (like green tea extract or curcumin), look for those using advanced delivery systems (like nano-encapsulation). Standard powders may pass through your system without being absorbed effectively. The technology ensures the active ingredients actually enter your bloodstream.

Long-term consumption of foods rich in plant polyphenols is associated with the prevention or improvement of chronic diseases including diabetes, cardiovascular disease, cancer, and neurodegenerative disorders.

Incorporate a variety of polyphenol-rich plant foods (fruits, vegetables, tea, coffee) into your daily diet. This long-term dietary pattern supports heart health, blood sugar regulation, and cognitive function, acting as a preventive measure against chronic diseases.

Processing methods (blanching, freezing, drying) significantly alter the retention of bioactive compounds in carrots, with some methods increasing phenolic content while others decrease it.

How you prepare carrots matters. Blanching before freezing or juicing can sometimes increase the availability of phenolic compounds compared to just pasteurizing. However, making jam or marmalade from black carrots significantly reduces phenolic content and antioxidant capacity. For maximum benefit, consider blanching or light cooking rather than prolonged high-heat processing or making jams.

The nutritional and sensory profile of kefir is significantly influenced by the type of milk used (cow, camel, goat, buffalo) and the fermentation process.

Choose your kefir based on your preferences and dietary needs, as different milk bases offer different nutrient profiles and flavors.

Higher circulating levels of Docosahexaenoic Acid (DHA) and total omega-3 fatty acids are significantly associated with increased gut microbiome alpha diversity and a higher abundance of Lachnospiraceae bacteria in middle-aged and elderly women.

For middle-aged and elderly women, maintaining higher levels of DHA (via diet or supplementation) is associated with a more diverse gut microbiome, specifically an increase in Lachnospiraceae bacteria. This association holds true even when accounting for dietary fiber intake, suggesting that omega-3s play a distinct role in gut health beyond just feeding fiber-fermenting bacteria.

Switching from animal-based foods to novel plant-based meat alternatives (PBMAs) without careful planning leads to significant micronutrient deficiencies (calcium, potassium, magnesium, zinc, Vitamin B12) and increased intake of public health-sensitive nutrients (saturated fat, sodium, sugar).

If you are replacing meat with plant-based meat alternatives, check the label. You may be missing out on calcium, zinc, and Vitamin B12 while consuming more salt and saturated fat. To maintain nutritional adequacy, prioritize traditional plant sources like beans, nuts, and seeds, and consider supplements if you are vegan.

Optimizing essential and semi-essential nutrient intakes in older adults reduces the risk and progression of noncommunicable diseases (NCDs) such as cardiovascular disease, dementia, and musculoskeletal disorders.

As you age, your body's ability to utilize nutrients may change. Ensure your diet is dense in essential vitamins and minerals, not just low in calories. If you have known deficiencies or increased metabolic needs, consult a professional to optimize your intake, as this can help mitigate risks for heart disease, cognitive decline, and muscle loss.

Anthocyanin consumption reduces oxidative stress and inflammatory markers (e.g., IL-6) and improves cardiometabolic biomarkers (lipid profiles, blood pressure) in populations with metabolic disorders or cardiovascular risk.

Incorporate anthocyanin-rich foods like berries, cherries, and pomegranate into your daily diet to help manage inflammation and support heart health. Focus on whole food sources or standardized extracts if advised by a healthcare provider, especially if you have metabolic risk factors.

Meat is a high-quality source of essential amino acids, minerals (iron, zinc, selenium), and B-complex vitamins, making it a significant contributor to human nutritional requirements when consumed in balanced proportions.

Include meat in your diet to ensure adequate intake of high-quality protein, iron, zinc, and B vitamins. Focus on moderate consumption rather than elimination, as excessive intake is linked to health risks, but balanced intake supports overall health.

Adherence to a 'health-conscious' dietary pattern, characterized by high intake of fatty fish, nuts, fresh fruit, and vegetables, is associated with the most favorable micronutrient profile (including selenium, vitamin D, B12, and biotin) among university students.

To maximize nutrient intake as a student, prioritize a 'health-conscious' pattern: eat fatty fish, nuts, fresh fruit, vegetables, and low-fat yogurt. Note that this pattern was associated with higher food spending, so budgeting for these specific items is necessary to achieve the nutrient benefits.

Dietary components such as proteins, medium-chain triglycerides, and indigestible carbohydrates (prebiotics) enhance magnesium absorption, while phytates, oxalates, and high fiber impair it.

To maximize magnesium absorption from your diet, include sources of protein, prebiotics (like inulin or resistant starch), and medium-chain fats. Conversely, be aware that high-fiber foods, phytates (in grains/nuts), and oxalates (in spinach) can bind magnesium and reduce its absorption.

Consuming fruits and vegetables rich in antioxidants (vitamins A, C, E, carotenoids, phenolic acids, flavonoids) helps prevent diseases associated with oxidative stress, including cardiovascular disease, cancer, and neurodegenerative disorders, by neutralizing free radicals and reducing oxidative stress.

Eat a variety of fruits and vegetables daily to get natural antioxidants. Focus on colorful produce like oranges, tomatoes, apples, and leafy greens, as they contain high levels of vitamins and polyphenols that help protect your body from cellular damage and reduce the risk of chronic diseases like heart disease and cancer.

High intake of polyphenol-rich foods (nuts, fruits, vegetables, olive oil) has the potential to alleviate components of metabolic syndrome (body weight, blood pressure, blood glucose, lipid metabolism), but no single polyphenol or food influences all metabolic syndrome features.

Focus on eating a diet rich in polyphenols (nuts, fruits, vegetables, spices, olive oil) consistently over the long term. Do not rely on single supplements or acute doses to fix metabolic syndrome, as evidence for single compounds is weak and inconsistent. The benefit comes from the overall dietary pattern.

Supplementation with Nicotinamide Mononucleotide (NMN) increases SIRT1, PGC-1α, and leptin expression while reducing pro-fibrotic collagens in a SIRT1-dependent manner.

NMN supplementation in cell models boosts metabolic health markers like leptin and mitochondrial function via SIRT1. However, translating the 1 mM cell culture dose to humans is not direct, and clinical efficacy remains to be fully established.

Green leafy vegetables are exceptional sources of essential micronutrients (iron, calcium, vitamins A, C, K, folate) and dietary fiber, making them critical for preventing deficiencies in populations reliant on staple grains.

Prioritize green leafy vegetables in your diet to fill micronutrient gaps that staple grains and pulses cannot. They are rich in iron, calcium, folate, and vitamins A, C, and K. Incorporating them regularly is a cost-effective strategy to combat nutrient deficiencies, especially if you do not take supplements.