Browse the evidence

A higher Oxidative Balance Score (OBS), reflecting a predominance of antioxidant exposures over prooxidants in diet and lifestyle, is positively associated with longer leukocyte telomere length (LTL) in adult females.

For women, maintaining a diet and lifestyle that favors antioxidants over prooxidants is associated with longer telomeres, a marker of cellular aging. This involves consuming foods rich in antioxidants (like fruits, vegetables, whole grains) while minimizing prooxidant stressors like smoking, excessive alcohol, and high processed meat intake. While this study is observational, it suggests that holistic dietary patterns matter more than isolated supplements for preserving cellular longevity.

Ketogenic diets are associated with an increased risk of neural tube defects in offspring when followed by women prior to conception, regardless of folic acid supplementation.

Women planning pregnancy should avoid ketogenic diets due to the increased risk of neural tube defects, even if they take folic acid supplements.

Plant-derived bioactives, particularly flavonoids and polyphenols, promote healthy aging and longevity by acting as antioxidants that scavenge reactive oxygen species (ROS), chelate pro-oxidant metal ions, and inhibit pro-oxidant enzymes, thereby mitigating oxidative stress associated with aging and age-related diseases.

Incorporate a wide variety of plant-based foods rich in polyphenols (e.g., berries, tea, dark chocolate, spices) into your daily diet to support your body's natural defense against oxidative stress and aging. Focus on whole foods rather than isolated high-dose supplements, as the complex matrix of compounds in plants offers balanced antioxidant and anti-inflammatory benefits.

Certain flavonoids (e.g., quercetin, kaempferol) can exhibit pro-oxidant activity in the presence of transition metals (like copper or iron), leading to DNA damage and lipid peroxidation, particularly in vitro or in specific pathological contexts like cancer cells with high copper levels.

Do not take high-dose isolated antioxidant supplements (especially those known to be pro-oxidant like high-dose vitamin E or specific flavonoids) without medical supervision, especially if you have conditions affecting metal metabolism. Stick to whole food sources of antioxidants, which naturally regulate their own activity and minimize pro-oxidant risks.

Dietary compounds such as capsaicin, resveratrol, berberine, and green tea extract can induce browning of white adipose tissue in animal models.

Incorporating foods rich in capsaicin (chili peppers), resveratrol (grapes), berberine (barberry), and green tea may support the browning of fat tissue. While animal studies show clear benefits, humans should view these as supportive dietary choices rather than standalone cures for diabetes.

Processing and cooking methods significantly reduce the retention of B-complex vitamins, particularly Thiamin (B1), in meat.

Be aware that cooking meat, especially boiling or canning, can significantly reduce its B-vitamin content. To maximize nutrient intake, consider cooking methods that minimize leaching and heat exposure.

Green extraction technologies (microwave, ultrasound-assisted) are efficient for recovering antioxidants from fruit and vegetable waste streams, offering yields similar to conventional methods with milder operating conditions.

This information is primarily relevant for food scientists and manufacturers. For consumers, it implies that processed foods or supplements derived from 'green extraction' may retain high antioxidant levels, but direct consumption of fresh produce remains the primary source.

Nicotinamide mononucleotide (NMN) supplementation increases NAD+ levels in aged organisms, which reverses age-related declines in mitochondrial function, insulin sensitivity, and cognitive performance.

Current evidence for NMN's anti-aging benefits comes from animal studies showing improved metabolic and cognitive health. Human clinical trials are ongoing, but no efficacy data is yet available. Do not expect proven anti-aging results in humans until more clinical data is published.

NMN supplementation improves specific age-related physiological declines, including insulin sensitivity, vascular function, and cognitive performance, in aged animal models.

Animal studies show NMN can improve insulin sensitivity, blood vessel health, and memory in old age. However, these results have not been confirmed in humans. Wait for clinical trial results before expecting these specific benefits.

Plasma levels of NAD+ and NADP+ significantly decline with age, while levels of their reduced forms (NADH, NADPH) and catabolites (NAM, MeNAM, ADPR) increase, indicating a dysregulated NAD+ metabolome in normal aging.

This study confirms that NAD+ levels drop significantly as you age, which is linked to cellular energy and repair issues. While this paper doesn't prescribe a fix, it highlights that this decline is a key feature of aging and suggests that maintaining or boosting NAD+ levels (e.g., through precursors like NR or NMN, as mentioned in references) might be a viable strategy for healthspan.

There is insufficient evidence to determine the benefit of vitamin D, calcium, or combined supplementation for preventing fractures in community-dwelling men and premenopausal women.

For men and premenopausal women, current research does not provide enough information to say whether vitamin D and calcium supplements prevent fractures. Because the evidence is insufficient and there are known risks (like kidney stones), these supplements are not recommended for primary fracture prevention in these groups.

Single oral administration of Nicotinamide Mononucleotide (NMN) up to 500 mg is safe and well-tolerated in healthy men, causing no significant adverse clinical symptoms or changes in vital signs.

If you are a healthy man between 40 and 60, taking a single dose of NMN (up to 500mg) appears safe in the short term, with no observed negative effects on vital signs, liver enzymes, or general well-being. This does not prove long-term benefits, but it suggests the supplement is well-tolerated at these doses.

Oral administration of NMN (100-500 mg) leads to a dose-dependent increase in plasma levels of its metabolites, specifically N-methyl-2-pyridone-5-carboxamide (2Py) and N-methyl-4-pyridone-5-carboxamide (4Py), indicating successful metabolic conversion.

Taking NMN orally results in measurable levels of its metabolites in your blood, suggesting your body absorbs and processes it. Higher doses (500mg) produce more of these metabolites than lower doses (100mg).

Capsaicin, the active compound in hot chili peppers, enhances the intestinal absorption of micronutrients like calcium, iron, and zinc by increasing intestinal permeability and absorptive surface area.

Consuming spicy foods may help your body absorb more minerals from your food. This is due to capsaicin improving how your intestines work. However, this effect is subtle and should not replace eating nutrient-dense foods.

Supplementation with Vitamin B complex (B6, B9, B12) reduces homocysteine levels, but this reduction does not necessarily translate to slower cognitive impairment or reduced dementia incidence in the general population.

Ensure adequate intake of Vitamin B6, B9 (Folic Acid), and B12, especially if you have high homocysteine levels, as deficiency is linked to vascular risks. However, do not rely on B-vitamin supplements alone to prevent dementia, as clinical trials show they do not consistently improve cognitive function or reduce dementia incidence in the general population.

In obese adolescents, elevated levels of Faecalibacterium prausnitzii and Actinomyces are associated with increased energy recovery from unabsorbed carbohydrates, contributing to obesity phenotypes.

For obese adolescents, gut bacteria play a specific role in extracting energy from food. High levels of Faecalibacterium prausnitzii may mean your body is extracting more calories from carbohydrates than expected. This suggests that dietary strategies focusing on carbohydrate quality and quantity might need to be tailored specifically for adolescents, distinct from adult approaches.

Specific bioactive compounds in the Mediterranean Diet, particularly oleuropein and hydroxytyrosol from extra virgin olive oil, exert anti-inflammatory and epigenetic effects that may prevent neurodegenerative diseases and colorectal cancer.

Ensure your extra virgin olive oil is high quality and unrefined to preserve phenolic compounds like oleuropein. These compounds are linked to anti-inflammatory and potential neuroprotective benefits, though human dosing for specific disease prevention is not yet fully established.

Maintaining cytoplasmic and mitochondrial NADPH levels is a critical pro-longevity strategy because NADPH drives the recycling of antioxidants (glutathione and thioredoxin) and declines with age, contributing to oxidative stress and tissue dysfunction.

Focus on supporting your body's natural ability to produce and maintain NADPH, rather than relying solely on over-the-counter antioxidant supplements. Strategies that support NAD+ levels (like exercise or specific dietary patterns that boost NAD+ precursors) may indirectly support NADPH pools, as NADP+ is synthesized from NAD+. The paper suggests that maintaining the balance of these redox couples is more critical for longevity than high-dose antioxidant supplementation alone.

Encapsulation techniques (e.g., spray drying, coacervation) protect probiotics from environmental stressors (heat, acid, oxidation) during production, storage, and gastrointestinal transit.

Look for probiotic products that mention 'encapsulation' or 'delayed release.' This technology helps the bacteria survive stomach acid so they can reach your intestines where they are needed.

EPA and DHA supplementation inhibits the elevation of inflammatory markers (IL-6, TNF-α) and muscle damage markers (CK, Mb) following eccentric exercise, though results for CK/Mb are inconsistent.

Fish oil may help lower inflammation after hard exercise, but it does not reliably reduce the blood markers of muscle damage (like CK) in all cases. Focus on the functional benefits (less soreness, better strength retention) rather than blood tests.

Catechin-rich green tea combined with inulin is an effective weight loss intervention, ranking highest in its network.

Catechin-rich green tea (650mg) combined with inulin may support weight loss, though the evidence is less robust than other interventions. It ranked highest in its network, but the confidence interval includes zero, so the effect is uncertain.

Postoperative monitoring of Vitamin B12, Iron, and Folate is critical because bariatric surgery (especially RYGB and BPD/DS) impairs absorption, leading to high rates of anemia and neurological damage if untreated.

After surgery, you are at high risk for Iron and B12 deficiency. Get your blood checked at 3, 6, and 12 months, then yearly. Do not wait for symptoms like fatigue or numbness, as nerve damage from B12 deficiency can be permanent. Take your prescribed supplements consistently.

Regular consumption of kefir provides bioactive peptides, essential amino acids, and vitamins that support immune function, metabolic regulation, and cognitive recovery.

Incorporate kefir into your diet to access bioactive peptides and amino acids that support immune health and metabolic balance. It is a nutrient-dense fermented food that may aid in recovery and homeostasis.

Vegan diets may be associated with a higher risk of ischemic stroke compared to non-vegan diets, although the finding was not statistically significant.

One study suggested a potential trend toward higher ischemic stroke risk in vegans, but it was not statistically significant. Ensure you are supplementing with B12 and Omega-3s (EPA/DHA) to mitigate any potential risks associated with nutrient deficiencies.