Browse the evidence

NAD+ boosters (specifically NMN and NR) and SIRT1 activators (like resveratrol) improve angiogenesis and endothelial function in aging models by restoring the NAD+-SIRT1 axis.

Aging is associated with reduced blood flow and capillary density. This research suggests that boosting NAD+ (via precursors like NMN or NR) or activating SIRT1 (via exercise or STACs) may help restore blood vessel growth and function. This could potentially improve endurance and mobility in older adults, though human clinical results are still pending.

Maternal intake of methyl-donating nutrients (folate, vitamin B12) during pregnancy can counteract the negative epigenetic effects of environmental toxins like Bisphenol A (BPA), preventing adverse offspring phenotypes such as obesity and cancer susceptibility.

If you are pregnant or planning pregnancy, prioritize foods rich in methyl donors like leafy greens (folate), eggs, and liver (B12/choline). This helps protect the developing fetus's epigenome from environmental toxins like BPA, potentially reducing long-term risks of obesity and metabolic disease. Focus on whole foods rather than supplements alone.

High body iron stores (indicated by high serum ferritin) are positively correlated with an increased risk of developing Type 2 Diabetes and insulin resistance, likely due to oxidative stress.

If you have high ferritin levels, discuss with your doctor whether reducing iron intake or therapeutic phlebotomy might help lower your diabetes risk. High iron stores can contribute to oxidative stress and insulin resistance, so managing iron levels is a valid strategy for metabolic health.

Targeting tryptophan metabolism, specifically by inhibiting TDO or boosting de novo NAD+ synthesis, may extend lifespan and improve metabolic health in animal models.

Current research suggests that modulating tryptophan metabolism (e.g., boosting NAD+ synthesis) might improve metabolic health and potentially extend lifespan in animals. However, this is not yet a recommended human intervention due to potential risks like aggravated inflammation. Focus on healthy lifestyle factors that naturally support metabolic health.

Sodium (Na+) and Potassium (K+) levels in iontophoretic sweat are positively correlated within individuals, but across a population, individuals with higher sodium levels tend to have lower potassium levels.

If you are monitoring electrolytes, be aware that your body's balance of sodium and potassium in sweat is individual. High sodium excretion might correlate with lower potassium excretion for you specifically, but this pattern may not hold true when comparing you to others.

Quercetin acts as a SIRT1 activator to mitigate aging-related diseases, including neurodegenerative disorders, by regulating oxidative stress, inflammation, and mitochondrial function.

Quercetin is a natural flavonoid found in foods like onions and grapes that may help protect against age-related brain and body decline by activating the SIRT1 protein. This activation helps reduce inflammation and oxidative stress. While animal studies show promise for conditions like Alzheimer's and Parkinson's, human clinical data is not provided here, so it should be viewed as a potential supportive supplement rather than a cure.

Geroprotective compounds (drugs) alter gene expression and regulation, providing a mechanism for lifespan and healthspan extension.

There are specific drugs (geroprotectors) that change gene expression to potentially extend healthspan. This database catalogs these drugs and their effects, helping researchers find potential treatments.

Mitophagy, the selective degradation of damaged mitochondria, is a critical quality control mechanism that promotes longevity in model organisms, and its decline contributes to the accumulation of dysfunctional mitochondria in aging.

Supporting mitochondrial quality control through healthy lifestyle habits (like exercise and caloric restriction) may naturally enhance mitophagy, as seen in model organisms. However, since this paper is a mechanism review, specific dosages or supplements for humans are not provided. Focus on maintaining overall metabolic health to support these natural quality control processes.

Dietary intake of polyphenols (specifically curcumin from turmeric) reduces neuroinflammation and oxidative stress, thereby supporting neuroplasticity and cognitive function in aging.

Incorporate turmeric (curcumin) into your diet. While bioavailability is a challenge, studies suggest that regular consumption of curry (containing turmeric) is associated with better cognitive scores in elderly populations. For supplements, look for formulations designed to enhance absorption.

Food fortification and thiamine supplementation are effective interventions for raising thiamine status and reducing infantile beriberi in high-risk regions, although trial data remains limited.

If you live in an area where rice is the main food source, check if it is fortified. If you are pregnant or breastfeeding, discuss thiamine supplementation with your healthcare provider to protect your baby's health.

Higher sodium (salt) intake is associated with significantly increased odds of developing incident chronic kidney disease (CKD).

To prevent kidney disease, reduce your salt intake. The study shows that higher sodium levels are linked to a higher risk of developing CKD. Public health efforts should focus on reducing population-wide sodium consumption. This is a key modifiable lifestyle factor.

Lactic acid bacteria in fermented foods produce bioactive metabolites (postbiotics) such as biopeptides, vitamins, and GABA, which confer health benefits even if the bacteria themselves are not alive at consumption.

You don't always need live bacteria to get health benefits from fermentation. Look for fermented foods that produce bioactive compounds like biopeptides (which may help blood pressure), vitamins (B and K), and GABA (for stress/mood). These benefits exist even in heat-treated fermented products like some cheeses or baked sourdough, though live-culture foods offer an additional microbial boost.

High intake of long-chain n-3 (LCn3) omega-3 fatty acids does not significantly reduce all-cause mortality, cardiovascular mortality, or major cardiovascular events compared to low intake in primary or secondary prevention populations.

If you are trying to prevent heart disease or have existing heart conditions, increasing your intake of long-chain omega-3 fatty acids (from fish or supplements) is unlikely to significantly lower your risk of death or heart events on its own. Focus on proven strategies like managing blood pressure, cholesterol, and blood sugar, and maintaining a healthy weight.

Exercise training prevents the development of Nonalcoholic Steatohepatitis (NASH) and liver fibrosis by suppressing chronic inflammation and downregulating scavenger receptors in Kupffer cells.

If you have fatty liver, exercise is a primary treatment to reduce liver inflammation and scarring, working alongside dietary changes.

Iron fortification of wheat flour may have little to no effect on anemia or iron deficiency, and in some cases, poor diet quality can compromise its benefits.

Iron-fortified wheat flour may not effectively reduce anemia in populations with poor overall diet quality due to low bioavailability. Complementary dietary improvements are necessary for this intervention to be effective.

High dietary fructose intake increases intestinal permeability by downregulating tight junction proteins (occludin and ZO-1) and altering microbiota composition, leading to increased systemic endotoxin levels.

If you consume high amounts of added fructose (e.g., high-fructose corn syrup or large amounts of juice), you may be compromising your gut barrier integrity. This can lead to increased inflammation and endotoxin levels. Focus on whole fruits with fiber rather than isolated sugars to mitigate this risk.

Omega-3 polyunsaturated fatty acid (n3-PUFA) supplementation promotes amyloid-beta clearance and protects AQP4 polarization, thereby enhancing glymphatic function.

Consider incorporating Omega-3 fatty acids (via diet or supplementation) to support brain health. Research suggests they help maintain the polarization of AQP4 channels, which are critical for the glymphatic system's ability to clear waste products like amyloid-beta from the brain.

Omega-3 fatty acid supplementation reduces obesity-associated inflammation but does not necessarily improve insulin sensitivity or reduce body weight.

Omega-3s can help reduce inflammation, which is good for overall health. However, do not expect them to lower your blood sugar significantly or help you lose weight. They are a supportive tool, not a primary treatment for Metabolic Syndrome.

Maintaining optimal levels of 'longevity vitamins' (including taurine, ergothioneine, PQQ, queuine, and carotenoids) prevents the insidious accumulation of oxidative and metabolic damage associated with aging, thereby prolonging healthy lifespan.

Focus on dietary sources of the 11 putative longevity vitamins: taurine (seafood, meat), ergothioneine (mushrooms), PQQ (fermented foods, parsley), queuine (grains, beans), and carotenoids (colorful vegetables/fruits). If diet is insufficient, consider supplementation to reach optimal levels, as standard 'adequacy' guidelines may not prevent long-term aging damage.

Anthocyanins from purple fruits and vegetables improve cognitive function and reduce beta-amyloid deposition in early-onset Alzheimer's disease models via PPARγ activation.

Incorporate anthocyanin-rich foods (blueberries, black currants, purple vegetables) into your daily diet. This may help improve verbal fluency and memory in elderly individuals with mild cognitive impairment.

Specific polyphenols found in fruits (e.g., resveratrol, pterostilbene, quercetin) prolong lifespan and control signs of aging by regulating inflammation, cell senescence, and oxidative damage.

Include fruits known for high polyphenol content, such as berries (blueberries, cranberries), grapes, and cherries, in your diet to potentially benefit from their anti-aging properties.

Intestinal Alkaline Phosphatase (IAP) supplementation can detoxify LPS, preserve gut barrier integrity, and attenuate liver fibrosis in NAFLD and ALD models.

Intestinal Alkaline Phosphatase (IAP) is a naturally occurring enzyme that helps detoxify harmful bacterial products in the gut. While promising in animal studies for reducing liver fibrosis and inflammation, it is not yet an approved treatment for humans. Focus on maintaining gut health through diet and potentially discussing targeted therapies with a healthcare provider.

Consumption of Daucus carota (carrots) provides bioactive phytochemicals (phenolics, carotenoids, polyacetylenes, and ascorbic acid) that reduce the risk of cardiovascular disease and cancer through antioxidant, anti-inflammatory, and lipid-modifying mechanisms.

Eat carrots regularly. Different colors offer different benefits: orange for eye/immune health (beta-carotene), purple/black for heart health and cancer risk reduction (anthocyanins/phenolics), and yellow for eye health (lutein). You don't need to buy expensive specialty varieties; standard orange carrots provide significant provitamin A. Processing (like blanching) can increase some phenolics, but cooking methods vary in their effect on other nutrients.

Dietary tryptophan metabolism via the kynurenine pathway (specifically IDO1 activity) is shifted toward protective indole metabolites when gut barrier integrity is maintained, whereas high-fat diets and inflammation shift it toward kynurenine, promoting inflammation and metabolic disease.

Your body processes dietary tryptophan differently depending on your metabolic health. In a healthy state, gut bacteria convert it into protective indoles that support the gut barrier. In states of obesity or high-fat diet consumption, the body's own enzymes (IDO1) take over, producing inflammatory byproducts. Maintaining gut health through diet helps preserve the beneficial bacterial pathway.