Browse the evidence

Adults in South Asia exhibit a high prevalence (pooled 68%) of vitamin D deficiency, defined as serum levels < 20 ng/mL, with significant heterogeneity across countries and higher rates in females compared to males.

If you are an adult living in South Asia, there is a high likelihood (approx. 68%) that your vitamin D levels are below the recommended threshold of 20 ng/mL. This risk is higher for women due to cultural clothing and lifestyle factors. You should consider getting your serum vitamin D tested and discuss supplementation with a healthcare provider, as dietary sources alone are often insufficient to correct this widespread deficiency.

Higher plasma levels of endogenous antioxidants (albumin, bilirubin, glutathione, vitamin E, vitamin C, carotenoids) are associated with a lower risk of cardiovascular disease (CVD).

Focus on maintaining healthy plasma levels of antioxidants through a diet rich in fruits, vegetables, and whole foods, rather than relying on single antioxidant supplements. Observational studies link higher natural levels of vitamins C, E, and carotenoids with lower CVD risk, but supplement trials have not confirmed these benefits and may even be harmful.

Dietary intake of antioxidants (vitamin E, vitamin C, carotenoids, polyphenols) from whole foods is associated with a lower risk of cardiovascular disease, whereas supplementation with single antioxidants is not.

Prioritize a diet rich in fruits, vegetables, and whole foods to maximize your intake of various antioxidants. This approach has been linked to lower CVD risk in observational studies. Avoid relying on single antioxidant supplements, as they have not shown benefit and may be harmful.

Polyphenols found in the Mediterranean diet (e.g., from red wine and grapes) increase the endogenous synthesis of long-chain omega-3 fatty acids, while high omega-6 intake inhibits this synthesis.

To maximize the benefits of plant-based omega-3s (like flaxseed), consume them with polyphenol-rich foods like olive oil, red wine, or grapes. Avoid excessive omega-6 oils, which block the conversion of plant omega-3s into their more potent forms.

Dietary calcium intake reduces the risk of kidney stones, whereas supplemental calcium intake (especially without meals) may increase the risk.

If you are prone to kidney stones, prioritize getting calcium from food sources like dairy or leafy greens. If you must take supplements, take them with meals to help bind oxalate, as taking them between meals may increase your risk of stone formation.

Vitamin D supplementation reduces serum total cholesterol, LDL cholesterol, and triglycerides in individuals with baseline vitamin D deficiency, but has no beneficial effect on HDL cholesterol.

If you have high cholesterol and low Vitamin D, supplementation can help lower your total cholesterol and triglycerides. However, if your Vitamin D levels are already normal, supplementation is unlikely to improve your lipid profile. You should get your Vitamin D levels tested before relying on it for cholesterol management.

Processing methods such as germination, boiling, and autoclaving significantly reduce antinutrients (phytates, oxalates, tannins) and improve protein digestibility in amaranth grain.

To get the most nutrition from amaranth, process it before eating. Germinate the grains at 30°C for 72 hours to boost protein digestibility, or boil/autoclave them to reduce antinutrients like phytates and oxalates. This makes the minerals and protein more available to your body.

Daily oral supplementation with NRPT (250mg Nicotinamide Riboside + 50mg Pterostilbene) significantly increases whole blood NAD+ levels by approximately 40% in healthy adults aged 60-80 over an 8-week period.

Take 250mg of Nicotinamide Riboside combined with 50mg of Pterostilbene once daily with breakfast. This specific combination has been shown in a clinical trial of adults aged 60-80 to safely and sustainably raise NAD+ levels by about 40% over two months without serious side effects.

A whole-grain cereal-rich diet (approx. 150g dry weight/day) significantly increases plasma betaine and alkylresorcinol levels compared to a matched refined-grain diet in healthy subjects.

To increase your plasma betaine and alkylresorcinol levels, incorporate about 150g of dry whole-grain cereals (like oats, wheat, or rye products) into your daily diet. This amount is roughly equivalent to a few servings of whole-grain bread or cereal. This change was shown to significantly raise these beneficial compounds within just one week in healthy individuals.

Adherence to a Mediterranean Diet (MeDi) slows cognitive decline and reduces the risk of developing Alzheimer's Disease (AD) and dementia in elderly populations.

Adopt a Mediterranean-style eating pattern as your long-term dietary baseline. Prioritize vegetables, fruits, legumes, whole grains, and nuts. Use olive oil as your primary cooking fat. Consume fish and poultry in moderation, and limit red meat. This pattern is associated with slower cognitive decline and a lower risk of Alzheimer's disease in older adults.

Green tea extract supplementation increases serum Zinc and Magnesium levels while decreasing Iron levels in obese patients, thereby improving total antioxidant status.

Green tea extract supplementation improves your body's antioxidant status and increases Zinc and Magnesium, which are often low in obesity. However, it also lowers Iron levels. If you are prone to anemia, monitor your iron status, as green tea may reduce iron absorption.

Nicotinamide Riboside (NR), a SIRT3 agonist, blunts NLRP3 inflammasome activation and improves mitochondrial function in leukocytes from refed (fed) subjects, mimicking the effects of fasting.

Taking Nicotinamide Riboside (NR) for 24 hours can reduce inflammation markers in blood cells, mimicking the effects of a 24-hour fast. This suggests NR may be a useful tool for managing inflammation without requiring prolonged fasting.

Consumption of probiotic fermented milks and yoghurts is associated with improved bone mineral density (BMD) and a significantly reduced risk of osteoporosis and osteopenia, particularly in females.

Aim for at least one serving of yoghurt or fermented milk daily. This provides bio-available calcium and protein that support bone density. If you have lactose sensitivity, fermented options like yoghurt are often better tolerated than plain milk. For bone strength, combine this with weight-bearing exercise.

Supplementation with long-chain omega-3 fatty acids (EPA/DHA) downregulates the inflammatory stress response, reducing proinflammatory cytokines and norepinephrine levels in trauma survivors.

If you are a trauma survivor dealing with high stress or depression, consider adding a high-quality fish oil supplement. Look for one that provides at least 1,000 mg of EPA for treatment purposes or 200-400 mg of DHA for prevention. Ensure the brand is third-party tested (like USP verified) to avoid contaminants. This helps lower your body's inflammatory response to stress.

For adults, an Adequate Intake (AI) of 350 mg/day for men and 300 mg/day for women is sufficient to maintain magnesium homeostasis, based on observed intakes in healthy EU populations.

To maintain optimal magnesium levels, adult men should aim for 350 mg and adult women for 300 mg daily. Achieve this through magnesium-rich foods like nuts, whole grains, legumes, and leafy vegetables rather than relying on supplements.

Excessive intake of protective trace elements (zinc, fluoride, magnesium, iron) can have undesirable, even toxic, effects on bone health.

Do not exceed recommended doses of zinc or fluoride. High doses of zinc can cause toxicity, especially if you lack copper, and high fluoride can make bones fragile. Stick to the recommended daily allowances unless advised otherwise by a doctor.

Deficiencies in specific micronutrients (folate, B12, B6, C, E, iron, zinc, niacin) cause DNA damage through mechanisms mimicking radiation, including single/double-strand breaks and oxidative lesions, thereby increasing cancer risk.

Ensure your diet includes enough fruits and vegetables to meet micronutrient needs, as deficiencies in vitamins like folate, B12, C, and E are common and can cause DNA damage similar to radiation. This damage is a key driver of cancer risk. Remedying these deficiencies through diet or supplements is a low-cost, high-impact strategy for improving long-term health and longevity.

Inadequate intake of antioxidants (Vitamins C and E) mimics radiation exposure by failing to neutralize oxidative by-products of metabolism, leading to oxidative DNA damage and increased cancer risk.

Smokers and those with low fruit/vegetable intake are at higher risk of oxidative DNA damage. Ensure adequate intake of Vitamin C and E through diet or supplements to neutralize free radicals. Be cautious with very high doses of single antioxidants, as they may have adverse effects.

A proprietary supplement containing 400 mg riboflavin, 600 mg magnesium, and 150 mg coenzyme Q10 taken daily for 3 months significantly reduces migraine pain intensity and disease burden compared to placebo, though it may not significantly reduce the total number of migraine days in underpowered trials.

If you suffer from frequent migraines and want to avoid prescription preventatives, try a supplement containing 400mg riboflavin, 600mg magnesium, and 150mg CoQ10 daily for at least 3 months. Expect a reduction in pain severity and overall disease burden, even if the number of migraine days doesn't drop drastically. Be aware that your urine may turn bright yellow (harmless) and you might experience mild digestive issues due to the magnesium.

HMB supplementation at a moderate dose (38 mg/kg/day, approx 3g/day) increases fat-free mass gains during 8 weeks of resistance training in untrained men, whereas a higher dose (76 mg/kg/day, approx 6g/day) provides no additional FFM benefit.

If you are new to resistance training, taking 3 grams of HMB daily (split into 3 doses) alongside your workouts may help you gain more muscle mass than training alone. However, taking 6 grams daily offers no extra muscle benefit compared to 3 grams. You do not need to take high doses to see the FFM benefit.

HMB supplementation at a high dose (76 mg/kg/day) increases peak isokinetic torque at specific velocities, but does not increase 1-repetition maximum (1RM) strength compared to placebo.

Taking 6g of HMB daily might improve your muscle's ability to produce force at certain speeds during exercise, but it will not necessarily help you lift a heavier weight for one repetition. Focus on the moderate dose (3g) if your goal is muscle mass.

HMB supplementation (38 or 76 mg/kg/day) reduces plasma creatine phosphokinase (CPK) levels 48 hours after the initial resistance training bout compared to placebo, indicating reduced muscle damage.

Taking HMB (3g or 6g daily) may help reduce muscle damage markers (CPK) right after your first intense workouts, potentially aiding early recovery. However, this reduction in damage markers did not translate to greater strength or muscle mass gains in this study.

Consuming Atlantic salmon fed 100% fish oil significantly reduces serum triglycerides and vascular inflammation markers (VCAM-1, IL-6) in patients with coronary heart disease compared to salmon fed rapeseed oil.

If you have coronary heart disease, eating salmon fed on marine fish oil (high in EPA/DHA) for 6 weeks can significantly lower your triglycerides and reduce markers of vascular inflammation compared to eating salmon fed on vegetable oils. To maximize benefit, look for salmon sourced from farms using marine-based feeds.

Roux-en-Y gastric bypass surgery causes iron deficiency and anemia primarily through the exclusion of the duodenum, diminished gastric acid secretion, and reduced red meat intake, with risk significantly higher in menstruating women, pregnant women, and adolescents.

If you have had gastric bypass surgery, you are at high risk for iron deficiency, especially if you are a menstruating woman. You must take specific iron supplements (often 320mg twice daily) and Vitamin C, not just a standard multivitamin. Monitor your blood levels lifelong, as deficiency can develop years after surgery. If oral iron fails, intravenous iron may be necessary.