Browse the evidence

Omega-3 fatty acids (EPA and DHA) act as antagonists to TLR4 activation by altering plasma membrane lipid raft composition, thereby preventing the assembly of TLR4 signaling complexes and mitigating inflammation-induced insulin resistance.

Incorporating omega-3 fatty acids (found in fatty fish or supplements) can help counteract the inflammatory effects of saturated fats. They work by changing the structure of your cell membranes to prevent immune receptors from triggering inflammation, thereby supporting better insulin sensitivity.

Plant-based milk substitutes lack key micronutrients found in animal milk (such as high-quality protein, calcium, and vitamins A, D, E, and B12) and require specific fortification strategies to match the nutritional profile of cow's milk.

If you switch to plant-based milk, check the label. Most unfortified versions lack the calcium, vitamin D, and protein of cow's milk. Choose products that are explicitly fortified to match these levels to maintain your nutritional intake.

Specific nutraceuticals (SAMe, omega-3, methylfolate, Vitamin D) show efficacy as adjunctive therapies for depression, while others (zinc, folic acid, vitamin C, tryptophan) have limited support.

If considering supplements for depression, focus on those with stronger evidence like SAMe, omega-3 (high EPA), methylfolate, and Vitamin D as adjuncts to standard care. Be skeptical of claims for zinc, vitamin C, or tryptophan as primary treatments.

Butyric acid (a short-chain fatty acid produced by bacterial fermentation of fiber) has anti-inflammatory effects and strengthens the intestinal barrier by increasing mucin production and tight junction proteins.

Consume adequate dietary fiber to allow gut bacteria to produce butyric acid. This strengthens your gut lining and reduces inflammation.

Grape seed extract (600 mg/day) significantly improves markers of inflammation (hsCRP), glycaemia (fructosamine), and oxidative stress (GSH) in high-risk Type 2 diabetic subjects over a 4-week period.

If you have Type 2 diabetes and are at high risk for heart problems, adding 600mg of grape seed extract daily to your routine may help lower inflammation and improve blood sugar control markers over a month. This is not a substitute for your prescribed medication but could be a supportive addition to discuss with your doctor.

High intake of soybeans and isoflavones is associated with lower risks of breast and prostate cancer, as well as reduced cardiovascular mortality.

Include soy products (tofu, edamame, miso) regularly in your diet. This provides isoflavones which are linked to lower risks of breast and prostate cancer, as well as cardiovascular benefits.

High consumption of green tea (unsweetened) is inversely associated with all-cause and cardiovascular mortality.

Drink unsweetened green tea regularly. This habit is associated with lower all-cause and cardiovascular mortality.

Women of reproductive age and pregnant women in Ethiopia, Kenya, Nigeria, and South Africa exhibit high prevalence of micronutrient deficiencies (iron, vitamin A, iodine, folate, zinc) and inadequate dietary intakes, with pregnant women facing higher risks than non-pregnant women.

Public health programs in these regions must prioritize screening and intervention for iron, vitamin A, iodine, folate, and zinc, particularly for pregnant women who are at significantly higher risk. Interventions should include dietary diversification, fortification, and supplementation, as current intakes are largely inadequate.

Global estimates indicate that more than 5 billion people do not consume enough iodine, vitamin E, or calcium, and more than 4 billion do not consume enough iron, riboflavin, folate, or vitamin C, based on dietary intake data excluding fortification and supplementation.

This analysis highlights that despite global efforts, a significant portion of the world's population does not get enough essential micronutrients like iodine, calcium, iron, and vitamins from food alone. Public health strategies need to target these specific gaps, potentially through fortification, supplementation, or dietary diversification, especially in regions with high inadequacy rates.

Women have a higher prevalence of inadequate intake than men for iodine, vitamin B12, iron, selenium, calcium, riboflavin, and folate, while men have higher inadequacy for magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin, and niacin.

Nutritional needs differ between men and women. Public health interventions should consider these differences to effectively address specific micronutrient gaps in each sex.

Vitamin D supplementation (50,000 IU weekly for 12 weeks) in healthy, vitamin D-deficient women significantly increases gut microbial diversity and shifts the microbiota composition toward a healthier profile by increasing Bacteroidetes and decreasing Firmicutes.

If you are vitamin D deficient, supplementation (50,000 IU weekly) can improve your gut health by increasing microbial diversity and favoring beneficial bacteria like Akkermansia and Bifidobacterium. This suggests that correcting vitamin D levels is not just about bones, but also supports a healthier gut environment.

Increasing dietary protein intake improves intestinal calcium absorption and suppresses parathyroid hormone (PTH) secretion, thereby benefiting skeletal health without causing negative calcium balance.

Eating more protein helps your bones by improving how your body absorbs calcium and reducing levels of parathyroid hormone (PTH), which can weaken bones if too high. This benefit occurs without causing bone loss, even though more calcium is excreted in urine.

Zinc is an essential micronutrient required for over 300 enzymes and 1000 transcription factors, playing critical roles in protein synthesis, DNA synthesis, immune function, and insulin stability.

Ensure adequate dietary zinc intake, prioritizing animal sources like oysters, meat, and dairy for better bioavailability. If you have conditions affecting absorption (like malabsorption syndromes) or are in a high-risk demographic (pregnant women, elderly), consider monitoring levels or supplementing, as zinc is critical for immune function and enzyme activity.

Excessive zinc intake inhibits the absorption of copper and iron, potentially leading to copper deficiency and anaemia, respectively.

If you are supplementing with zinc, be aware that high doses can block copper and iron absorption. Monitor your levels and consider balancing your intake or spacing out supplements if taking high doses long-term.

Randomized trials in children aged six months to twelve years showed that zinc supplementation reduces all-cause and infectious disease mortality and has a minor positive impact on linear growth.

For children in high-risk or deficient regions, zinc supplementation is a critical intervention to reduce mortality and support growth.

Elevated levels of branched-chain amino acids (BCAAs) and aromatic amino acids, along with altered lipid profiles (e.g., elevated palmitic acid), serve as consistent metabolomic signatures of obesity and insulin resistance.

If you have obesity, check your metabolic markers, specifically amino acids and fatty acids. Elevated BCAAs and certain fatty acids like palmitic acid are linked to insulin resistance. Monitoring these can help identify metabolic dysfunction early, even if your weight is stable.

Magnesium supplementation corrects hypomagnesemia and improves glycemic control, blood pressure, and triglyceride levels in patients with metabolic syndrome or type 2 diabetes, but has no effect on normomagnesemic individuals.

If you have metabolic syndrome or type 2 diabetes, get your magnesium levels checked. If you are deficient, supplementing with 250-600mg of elemental magnesium daily for at least 3 months can significantly improve your blood sugar, blood pressure, and triglycerides. If your levels are normal, supplementation likely won't help.

Intake of monounsaturated fatty acids (MUFA), particularly from olive oil, reduces cardiovascular disease risk by modulating gene expression toward an anti-atherothrombotic profile and improving lipid profiles.

Replace saturated fats (like butter or fatty meats) or refined carbohydrates in your diet with monounsaturated fats, specifically olive oil. This substitution has been shown to improve blood lipid profiles, reduce LDL oxidation, and modulate genes involved in inflammation and clotting, thereby lowering cardiovascular risk.

Intake of omega-3 polyunsaturated fatty acids (EPA/DHA) from fish oil reduces cardiovascular mortality, particularly in secondary prevention post-myocardial infarction.

If you have had a heart attack, incorporating fatty fish (2-3 portions/week) or taking a fish oil supplement providing 450mg of EPA/DHA daily can significantly reduce your risk of death from coronary heart disease. This benefit is most pronounced in secondary prevention.

Large-scale food fortification and biofortification are highly cost-effective public health interventions that significantly reduce micronutrient deficiencies (anemia, vitamin A deficiency, iodine deficiency) and associated health burdens in low- and middle-income countries.

For public health policymakers in LMIC: Implement mandatory fortification of staple foods (wheat, maize, rice, salt, sugar, oil) with essential micronutrients (iron, iodine, vitamin A, folic acid). Ensure strong government enforcement, quality control, and monitoring to guarantee compliance. This is one of the most cost-effective ways to improve population health, reduce anemia, prevent birth defects, and boost economic productivity.

Selenium deficiency alters gut microbiota composition and function, leading to a phenotype that increases susceptibility to cancer, thyroid dysfunction, inflammatory bowel disease, and cardiovascular disorders.

Ensure adequate selenium intake through diet (e.g., Brazil nuts, seafood, meat) or supplementation if deficient, as this supports a healthy gut microbiota which protects against chronic diseases like cancer and cardiovascular disorders.

In conditions of limited selenium supply, intestinal bacteria compete with the host for selenium, reducing host selenoprotein levels by two to three times.

If you have low selenium levels, be aware that your gut bacteria may compete for it. Ensuring adequate selenium intake through diet or supplementation can help maintain your own selenoprotein levels.

High-dose selenium supplementation (200 µg/day) as selenized yeast or L-selenomethionine has shown mixed results in cancer prevention trials, with some showing reduced risk and others showing no benefit or increased risk.

Selenium supplementation (200 µg/day) has shown mixed results in cancer prevention. It may be beneficial in some populations (e.g., those with low baseline selenium) but not others. Consult a healthcare provider for personalized advice.

Vitamin D and 4-pyridoxic acid (Vitamin B6 metabolite) levels are significantly lower in the luteal and periovulatory phases, potentially increasing susceptibility to mood disorders like PMS by limiting neurotransmitter synthesis precursors.

Vitamin D and Vitamin B6 (as 4-pyridoxic acid) levels drop during the luteal and periovulatory phases. Since these vitamins are cofactors for neurotransmitter synthesis (serotonin, GABA), this drop may contribute to PMS/PMDD symptoms. Ensuring adequate intake of these nutrients, particularly during the second half of the cycle, may support mental health.