Browse the evidence

Supplementation with flaxseed oil (omega-3 fatty acids) and leucine shows some promise for improving recovery outcomes after ACL reconstruction, but high-quality evidence is lacking.

Flaxseed oil and leucine show some promise for ACL recovery, but current evidence is too weak to recommend them as standard care. Focus on proven strategies like high protein intake and physical therapy first.

Vitamin C and E supplementation (200 IU E and 1000 mg C daily) does not significantly improve functional outcomes, graft rupture rates, or inflammatory markers after ACL reconstruction.

Taking high doses of Vitamin C and E (1000 mg and 200 IU twice daily) does not appear to significantly improve functional outcomes or reduce inflammation after ACL surgery. It is not recommended as a standard part of recovery.

Mainstream dietary guidelines recommending low red meat intake are not supported by robust scientific evidence and may cause harm by promoting nutritionally inferior plant-based diets.

Do not automatically reduce red meat intake based on current guidelines. Current evidence does not support a causal link between moderate red meat consumption and chronic disease, and restricting meat may lead to deficiencies in critical nutrients like B12, iron, and zinc, especially for children, pregnant women, and the elderly. If you choose to reduce meat, ensure you are supplementing B12 and monitoring iron and zinc levels, or prioritize nutrient-dense animal products to maintain nutritional robustness.

Incretin-based therapies may attenuate intestinal iron absorption, independent of reduced intake, potentially contributing to iron deficiency in susceptible individuals.

Monitor iron levels if you have a history of anemia or low iron, as semaglutide may slightly reduce absorption.

Carnivore and animal-based diets pose significant risks for micronutrient deficiencies, altered gut microbiota, and unfavorable lipid profiles, with no long-term safety data in athletes.

Be cautious with long-term carnivore or animal-based diets. You risk missing key nutrients like fiber, vitamin C, and magnesium, which can affect gut health and recovery. Your cholesterol levels might also rise significantly. There is no long-term safety data for athletes on these diets. If you choose to try it, monitor your blood work closely and consider it experimental, not optimal.

Vitamin D supplementation may reduce the severity and risk of COVID-19 infection, particularly in individuals with vitamin D deficiency, by modulating immune response and reducing pro-inflammatory cytokines.

Consider Vitamin D supplementation, especially if you have limited sun exposure or are elderly. Aim for a daily intake of up to 2000 IU, and ensure adequate magnesium intake to support Vitamin D metabolism. Consult a healthcare provider for personalized advice.

Moderate consumption of red wine (and beer) is associated with a lower prevalence of metabolic syndrome compared to abstainers or heavy drinkers, whereas liquor/spirit intake increases risk.

If you drink alcohol, moderate wine consumption (up to 1 drink/day for women, 2 for men) is associated with better metabolic health than abstaining or drinking spirits. Do not start drinking if you don't already.

Selenium status has a complex, non-linear relationship with diabetes risk, where both deficiency and excess (high serum levels) may be associated with adverse metabolic outcomes depending on geographic and baseline status.

Do not supplement with selenium unless you live in a selenium-deficient area or have a confirmed deficiency. High selenium levels may actually increase diabetes risk. Focus on getting selenium from a varied diet, and consult a doctor for testing if you are considering supplementation.

Natural plant-derived antioxidants (polyphenols, carotenoids, etc.) may mitigate obesity and metabolic complications by reducing intracellular oxidative stress, scavenging reactive oxygen species (ROS), and preventing NF-κB activation.

Focus on consuming a diet rich in plant-based antioxidants (polyphenols, flavonoids, carotenoids) as part of a broader lifestyle strategy. While these compounds show promise in reducing oxidative stress and inflammation linked to obesity, they are not a standalone cure. Prioritize lifestyle modifications like diet changes and reduced sedentarism, using plant-derived foods as a supportive component rather than a primary intervention.

High intake of LCn3 omega-3 fatty acids may slightly reduce the risk of stroke, but the evidence is of low quality and the effect size is small.

Increasing omega-3 intake might slightly lower stroke risk, but the evidence is not strong enough to rely on it as a primary prevention strategy. Focus on proven stroke risk factors like hypertension and smoking cessation.

Early nutritional intervention with zinc, selenium, and vitamin D in high-risk or exposed individuals may protect against severe COVID-19 progression by mitigating low-grade inflammation and supporting immune function.

If you are in a high-risk group (elderly, chronic conditions) or exposed to SARS-CoV-2, ensure your zinc, selenium, and vitamin D levels are adequate. Do not wait for severe symptoms. Start supplementation early, adhering to safe upper limits (Zn ≤25mg, Se 100-200µg, Vit D 40-100µg daily), as this may help mitigate severe inflammation. This is an adjuvant therapy, not a replacement for medical care.

Kefir consumption is associated with hypocholesterolemic, anticancer, and antimicrobial effects, contributing to long-term health and disease prevention.

Use kefir as a functional food to potentially support cholesterol management and gut health. It offers bioactive compounds that may help prevent disease.

The association between DHA levels and specific gut bacteria (Lachnospiraceae) may be mediated by the production of N-carbamylglutamate (NCG), a metabolite correlated with both DHA and these bacterial abundances.

The benefit of DHA on gut bacteria might involve the production of N-carbamylglutamate (NCG). While NCG is available as a supplement, this study suggests the body may produce it in response to DHA, potentially improving gut function and reducing oxidative stress.

Anthocyanin supplementation may delay the onset of neurodegenerative diseases (e.g., ALS, Alzheimer's) and improve cognitive outcomes in animal models, with mixed but promising preliminary evidence in humans.

Eating anthocyanin-rich foods like berries is a safe and potentially beneficial part of a brain-healthy diet, especially if you have a family history of neurodegenerative disease. However, do not rely on supplements as a treatment for existing cognitive decline, as human evidence is still preliminary.

Omega-3 fatty acid supplementation (specifically DHA) shows promise in preclinical models for reducing beta-amyloid and oxidative stress, but current clinical evidence is insufficient to recommend it for the general prevention or treatment of cognitive frailty or dementia.

Focus on obtaining Omega-3 fatty acids through dietary sources like fish rather than supplements for general cognitive health. Do not use Omega-3 supplements as a primary treatment or prevention strategy for dementia, as current clinical evidence is insufficient to support this use, unless you have a specific deficiency.

BMI categories are arbitrary classifications that do not accurately reflect health risks or body fat levels, and using them as a proxy for disease leads to misdiagnosis and stigma.

Do not rely on BMI alone to determine your health. It is an arbitrary cutoff that fails to account for muscle mass or individual health markers. Focus on how you feel, your fitness, and metabolic health markers rather than a number on a scale.

Black carrot anthocyanins and polyacetylenes (falcarinol) exhibit anti-proliferative and cytotoxic effects against cancer cell lines (specifically colon, breast, prostate, and leukemia) in vitro.

Black carrots contain high levels of anthocyanins and polyacetylenes that show promise in laboratory studies for fighting cancer cells. However, these are in vitro results. Eating black carrots is a healthy dietary choice that contributes to overall disease prevention, but it is not a treatment for cancer. Consult a doctor for medical advice.

Bariatric surgery procedures (SG, RYGB, BPD/DS) significantly increase the risk of micronutrient deficiencies due to reduced oral intake and malabsorption, necessitating lifelong biochemical monitoring and targeted supplementation.

If you undergo bariatric surgery, you must commit to lifelong blood tests and vitamin/mineral supplementation. This is not optional; surgery changes how your body absorbs nutrients, leading to dangerous deficiencies if not managed. Work with your bariatric team to establish a monitoring schedule (typically every 3-12 months initially, then annually) and adhere strictly to prescribed supplements.

Serum bicarbonate levels below 27 mmol/L can effectively rule out Obesity Hypoventilation Syndrome (OHS) in obese patients with sleep-disordered breathing who have a low to moderate pretest probability (<20%) of having the condition.

If you are obese and have sleep apnea, your doctor can check your blood bicarbonate level. If it is below 27, it is very unlikely you have the serious breathing condition called OHS, and you might not need more invasive blood tests. If it is higher, you likely need further testing.

Daily supplementation with 1 gram of n-3 fatty acids (460 mg EPA and 380 mg DHA) does not significantly reduce the risk of serious vascular events in patients with diabetes mellitus without established cardiovascular disease.

If you have diabetes but no known heart disease, taking 1 gram of fish oil daily (providing 460mg EPA and 380mg DHA) will not significantly lower your risk of heart attacks, strokes, or vascular death compared to taking a placebo. This large, long-term study suggests that routine supplementation with these specific doses is not an effective strategy for preventing cardiovascular events in this group.

Monthly high-dose vitamin D3 supplementation (200,000 IU initial, then 100,000 IU monthly) does not prevent cardiovascular disease in the general population.

Taking 100,000 IU of Vitamin D3 once a month will not prevent heart disease or stroke, even if you are deficient. While maintaining adequate Vitamin D levels is important for bone health, this specific high-dose monthly regimen has not been shown to reduce cardiovascular risk in older adults. Do not use Vitamin D as a substitute for standard cardiovascular prevention strategies.