Browse the evidence

Anti-nutritional factors (nitrates, oxalates, phytates, tannins, cyanogenic glycosides) in green leafy vegetables can inhibit mineral absorption and pose health risks, but these can be significantly reduced by thermal processing methods like cooking and blanching.

Don't avoid leafy vegetables because of 'anti-nutrients' like oxalates or nitrates. Use cooking, boiling, or blanching to reduce these compounds. This process makes the nutrients more available and reduces potential health risks associated with high levels of these natural plant chemicals.

Supplementation with phenolic compounds (polyphenols) reduces oxidative stress and inflammation markers induced by severe physical exercise, but does not consistently improve physical performance outcomes.

If you engage in intense exercise, polyphenol supplementation (from foods like berries, tea, or chocolate) can help manage oxidative stress and inflammation. However, do not expect this to directly make you faster or stronger; the evidence for performance enhancement is inconsistent.

Maternal vitamin C intake below 70 mg per day is associated with an 1.8-times increased risk of developing gestational diabetes mellitus compared to higher intakes.

Ensure daily Vitamin C intake of at least 70 mg during pregnancy to help lower the risk of gestational diabetes. This can be achieved through diet (citrus fruits, berries, peppers) or supplementation if dietary intake is insufficient.

Maternal plasma 25-hydroxyvitamin D levels below 20 ng/mL are associated with a 2.66-times increased risk of developing gestational diabetes mellitus, independent of other confounding factors.

Maintain maternal 25-hydroxyvitamin D levels at or above 20 ng/mL during pregnancy to help reduce the risk of gestational diabetes. This can be monitored through blood tests and managed through diet, sunlight exposure, or supplementation as advised by a healthcare provider.

Consumption of macrofungi (medicinal mushrooms) provides bioactive compounds, particularly polysaccharides, which exhibit immunomodulatory, antitumor, and metabolic regulatory effects.

Incorporate a variety of medicinal mushrooms (such as Shiitake, Reishi, or Maitake) into your diet or consider them as dietary supplements to potentially support immune function and metabolic health. While not a replacement for prescribed medication, they offer bioactive compounds that may complement a healthy lifestyle.

Incorporating chili peppers (Capsicum annuum) into the human diet provides significant amounts of vitamins A, C, and E, as well as minerals like iron and zinc, thereby serving as a sustainable strategy to alleviate micronutrient deficiencies.

To improve your intake of essential vitamins and minerals, regularly include chili peppers (both sweet and hot varieties) in your meals. They are rich sources of Vitamin A, C, E, iron, and zinc. For those sensitive to spice, start with milder varieties or use them as a garnish to maximize nutrient intake without discomfort.

Chili peppers are more cost-efficient and land-efficient sources of iron and other micronutrients compared to cereals and legumes.

If you are looking for affordable ways to boost your iron intake, chili peppers are a highly efficient option compared to many staple grains. They provide more nutrients per unit of land and cost.

Regular consumption of grain amaranth reduces blood cholesterol levels and provides beneficial bioactive compounds like squalene and phenolic acids.

Incorporate amaranth grain into your diet to support heart health. It can be used as a substitute for rice or pasta, or added to baked goods. Look for it in health food stores as seeds, flour, or popped snacks. It is naturally gluten-free and rich in protein and minerals.

Vitamin D deficiency and insufficiency are highly prevalent across all demographic groups in the Middle East, driven by cultural clothing practices and limited dietary sources, despite abundant year-long sunshine.

Living in a sunny region does not guarantee adequate Vitamin D levels if your clothing covers most of your skin and your diet lacks fortified foods or supplements. You are at high risk for deficiency regardless of the weather. Consider testing your levels and discussing supplementation with a healthcare provider, as dietary sources alone are often insufficient in this region.

Iron deficiency anemia is a moderate to severe public health problem in the Middle East, with prevalence rates significantly higher in women, children, and adolescents compared to men.

Iron deficiency anemia is a widespread issue in the Middle East, especially for women and children. Even with a balanced diet, you may be at risk. Regular screening is recommended, and if diagnosed, follow medical advice for supplementation, as dietary changes alone may not be enough to correct the deficiency.

Daily consumption of a few grams of Nannochloropsis biomass provides a regular dietary intake of essential bioactive compounds, specifically EPA, carotenoids, and polyphenols, which contribute to preventing cardiovascular pathologies and metabolic disorders.

To support heart health and metabolic function, incorporate a few grams of Nannochloropsis biomass into your daily diet. This microalga is rich in EPA and antioxidants, offering a sustainable alternative to fish-based supplements for preventing cardiovascular issues.

Synbiotics (combining probiotics and prebiotics) improve the survival and efficacy of probiotics in the gastrointestinal tract compared to probiotics alone.

If you take probiotics, consider a synbiotic formulation that includes prebiotics (like oligosaccharides). This combination helps the probiotic bacteria survive stomach acid and colonize the gut more effectively.

Vitamin D plays a critical role in skeletal muscle function through genomic and non-genomic pathways, influencing muscle fiber type, protein synthesis, and contraction force.

Vitamin D is biologically essential for muscle health, affecting how muscles grow and contract. Maintaining adequate levels helps prevent muscle degeneration and aids recovery.

Higher plasma levels of the dietary metabolite ergothioneine are independently associated with a reduced risk of coronary artery disease, cardiovascular mortality, and all-cause mortality.

Focus on a healthy dietary pattern that includes foods rich in ergothioneine, such as mushrooms, garlic, and certain grains. This study suggests that maintaining higher levels of this specific metabolite through diet is associated with a lower risk of heart disease and death, independent of other risk factors like cholesterol and blood pressure.

Probiotic supplementation, particularly Lactobacillus species, reduces oral inflammation and may improve cognitive function in Alzheimer's patients by modulating the gut-brain axis and reducing pro-inflammatory cytokines.

Consider probiotic supplementation, particularly those containing Lactobacillus, as a potential adjunct to support oral health and cognitive function. While not a cure, they may help reduce inflammation and support the gut-brain axis.

Quercetin supplementation has no significant effect on Interleukin-6 (IL-6) concentrations after exercise.

Do not expect quercetin to significantly lower IL-6 levels post-exercise based on current meta-analytic data.

Neuropilin-1 (NRP-1) plasma levels are inversely associated with fasting plasma triglycerides, and changes in NRP-1 during exercise are inversely correlated with changes in triglycerides.

This paper identifies a new potential biomarker, Neuropilin-1 (NRP-1), which is linked to triglyceride levels. While not a direct treatment, monitoring NRP-1 might help understand how exercise affects lipid metabolism in MetS patients. Lower NRP-1 changes are associated with greater triglyceride reductions.

Omega-3 fatty acid supplementation does not significantly alter ALT levels in individuals with MASLD.

Taking Omega-3 fatty acid supplements does not significantly lower liver enzymes (ALT) in people with MASLD compared to control groups. While Omega-3s are generally healthy, they should not be relied upon as a primary treatment for improving liver health biomarkers in this condition.

Orlistat use in CKD patients is associated with a risk of acute kidney injury (AKI) or end-stage renal disease (ESRD) due to oxalate nephropathy, requiring monitoring of urinary oxalate.

If you have CKD, be cautious with Orlistat. It can increase oxalate levels in your urine, which may lead to kidney stones or kidney injury (AKI/ESRD). Monitor your kidney function closely if you use it, and discuss safer alternatives like GLP-1 agonists with your doctor.

Quercetin and Resveratrol supplementation do not improve physical performance or recovery markers in military personnel.

Do not rely on Quercetin or Resveratrol for performance or recovery benefits. They do not improve aerobic capacity or physical performance in military personnel.

Specific fatty acid esters of hydroxy fatty acids (FAHFAs), particularly 5-PAHSA and 9-PAHSA, improve insulin sensitivity and glucose-stimulated insulin secretion.

Research shows that specific fatty acid derivatives called FAHFAs (like 5-PAHSA) can improve how your body handles insulin and glucose. However, this is currently based on animal studies and human observational data, not proven clinical treatments. Do not self-prescribe specific isomers until more clinical trials are available.

In 60–65-year-old women, higher intake of long-chain polyunsaturated fatty acids (PUFA) is negatively correlated with skeletal muscle mass, contrary to some previous literature suggesting protective effects.

For women aged 60-65, do not assume that high PUFA intake guarantees muscle preservation. This study found a negative correlation, possibly because those with lower muscle mass increase PUFA intake to compensate. Focus on protein intake and moderate activity as primary drivers.

Acute post-exercise peanut protein supplementation does not enhance 24-hour myofibrillar protein synthesis (MyoPS) rates compared to no supplementation after a single resistance training bout in older adults.

Don't stress about taking protein immediately after your workout. This study shows that acute muscle protein synthesis rates are similar whether you take protein right after training or not. Focus on getting your total daily protein needs met.

High-protein diets (>1.6-2.2 g/kg body weight) and excessive protein supplementation may negatively alter gut microbiota by increasing toxic metabolites (ammonia, amines) through proteolytic fermentation, potentially reducing probiotic strains.

If you are a strength athlete consuming high protein (>2g/kg), monitor your gut health. Excessive protein can lead to toxic byproducts like ammonia. Consider mixing protein sources (e.g., adding soy or plant proteins) and ensuring adequate fiber intake to support probiotic bacteria and reduce gut stress.