Browse the evidence

High-fat diets, specifically those rich in palmitic acid, exacerbate psoriasis by promoting gut dysbiosis, increasing intestinal permeability ('leaky gut'), and directly activating keratinocytes and immune cells.

Dietary fats matter for psoriasis. High intake of saturated fats, specifically palmitic acid (found in many processed foods and animal fats), can worsen psoriasis by damaging the gut barrier and directly activating skin cells. Reducing these specific fats may help lower inflammation.

Encapsulation technologies (nanoencapsulation, cyclodextrins) can significantly increase the bioavailability of poorly bioactive polyphenols like quercetin and resveratrol by stabilizing them and facilitating transport across the mucus layer.

If you are considering high-dose polyphenol supplements, look for formulations that use encapsulation (like nanoparticles or cyclodextrins) as these are designed to overcome the body's natural barriers to absorption. However, for general health, prioritizing whole food sources is still recommended as they provide a complex matrix of nutrients.

Vegan and low-fat dietary patterns, when implemented as intended, mostly align with 2021 AHA Dietary Guidance but face challenges regarding nutrient adequacy and adherence due to severe restrictions.

If you follow a vegan or low-fat diet, it can support heart health, but you must be careful about nutrient adequacy. Work with a registered dietitian to ensure you are getting enough essential nutrients, especially if you exclude animal products or fats.

Rapid and substantial weight reduction via GLP-1 therapy increases the risk of nutrient deficiencies and bone density loss, particularly when caloric intake drops below 1200 kcal/day for females or 1800 kcal/day for males without nutritional counseling.

Monitor your caloric intake. If you are eating less than 1200 calories (women) or 1800 calories (men) per day, you must prioritize nutrient-dense foods or consider a multivitamin/mineral supplement to prevent deficiencies in iron, calcium, vitamin D, and B12. Avoid rapid weight loss (>14% in 3-4 months) if possible to protect bone density.

GLP-1 therapy for obesity increases the risk of nutritional deficiencies (e.g., iron, calcium, vitamins A, D, E, K, B1, B12, C) due to significant reductions in caloric intake and potential GI side effects that impair absorption.

Because GLP-1s make you eat much less, you might not get enough essential vitamins and minerals. Watch for signs like fatigue, hair loss, or poor wound healing. Prioritize nutrient-dense foods (vegetables, lean proteins, whole grains) and discuss with your doctor whether you need specific supplements, especially if your calorie intake is very low.

Polyphenols and unsaturated fats in the Mediterranean diet mitigate metabolic syndrome risk by suppressing proinflammatory cytokines and lipid peroxidation.

Use extra virgin olive oil as your primary fat source. It contains polyphenols that reduce inflammation and improve metabolic health, countering the negative effects of saturated and trans fats found in Western diets.

Obesity is associated with high prevalence of micronutrient deficiencies (e.g., Vitamin D, Iron, B12) due to physiological changes like increased volume of distribution, sequestration in adipose tissue, and inflammation-induced malabsorption (e.g., hepcidin blocking iron).

If you have obesity, assume you may be deficient in key micronutrients like Vitamin D, Iron, and B12, regardless of how much you eat. Focus on nutrient-dense foods and discuss screening with your doctor, as standard weight loss diets can sometimes worsen these deficiencies.

Adherence to Mediterranean (MedDiet) or MIND diets reduces the risk of cognitive decline and dementia by lowering inflammation and oxidative stress.

Eat more vegetables, fruits, legumes, nuts, and fish. Use olive oil instead of butter. Limit red meat and processed foods. This pattern helps reduce inflammation and supports brain health.

Dietary iodine intake is primarily derived from dairy products in Canadian adults, and public health policies promoting salt restriction and reduced dairy consumption may inadvertently increase the risk of iodine deficiency.

If you are following a low-sodium diet for blood pressure, be aware that you might be consuming less iodine. Dairy products are a major source of iodine in the Canadian diet. Ensure you are getting enough iodine through other sources like fish, eggs, or supplements if you significantly cut back on dairy and salted foods.

Regional variations in iodine status exist in Canada, with residents of Quebec City and Vancouver having significantly lower iodine status compared to those in Hamilton and Ottawa, driven by differences in dietary habits and environmental exposure to inhibitors.

Where you live affects your iodine status. People in Quebec City and Vancouver were found to have lower iodine levels than those in Hamilton and Ottawa. This is likely due to local dietary differences (less dairy/bread) and higher exposure to inhibitors like smoking. Check your local food sources.

Adapting bariatric surgery nutritional monitoring protocols (baseline screening, supplementation, periodic testing) to GLP-1RA therapy is recommended to mitigate long-term complications.

Ask your doctor for baseline blood tests for Vitamin D, B12, Iron, Calcium, and Magnesium before or shortly after starting GLP-1 therapy. Repeat these tests annually. Based on results, take a high-quality multivitamin and specific supplements as recommended. This is a proactive step to protect your long-term health.

Most plant-based meat analogues on the market have insufficient protein quality or quantity compared to animal meat, and very few are fortified with essential micronutrients like Vitamin B12 or Iron.

Do not assume plant-based meats are nutritionally complete. Check labels for Vitamin B12 and Iron fortification, as only 12% of products include them. Also, verify protein quality; many analogues have lower digestible indispensable amino acid scores (DIAAS) than meat. If you eat these frequently, consider a B12 supplement and ensure you are getting enough total protein.

The 'keto flu' (flu-like symptoms during initial adaptation) can be avoided or alleviated by increasing sodium and mineral intake.

If you feel tired or have headaches when starting a low-carb diet, drink two cups of broth daily to replenish sodium and minerals. This simple step can prevent or alleviate the 'keto flu'.

Mineral deficiencies are disproportionately common in specific gastrointestinal disorders (Celiac, Crohn's, Ulcerative Colitis) due to malabsorption, leading to specific mineral shortfalls (Iron, Calcium, Magnesium, Zinc, Copper, Selenium) that exacerbate tissue inflammation.

If you have Celiac, Crohn's, or Colitis, standard multivitamins may not be enough. You are at high risk for specific mineral deficiencies (Iron, Calcium, Magnesium, Zinc) due to gut damage. Work with your doctor to monitor and replace these specific minerals to support gut healing and reduce inflammation.

Dietary polyphenols reduce the risk of cardiovascular diseases (CVDs) by inhibiting LDL oxidation, preventing platelet aggregation, and improving endothelial function through nitric oxide signaling.

Include polyphenol-rich foods like tea, coffee, berries, and dark chocolate in your diet to support heart health. These foods help protect LDL from oxidation and improve blood vessel function, reducing cardiovascular risk.

Vitamin E supplementation (800 IU/day) significantly reverses steatohepatitis and reduces hepatic steatosis and ALT in non-diabetic patients, but long-term safety concerns exist.

Non-diabetic NAFLD patients may benefit from 800 IU/day Vitamin E to improve liver health, but should be aware of potential long-term risks.

Mineral deficiencies (specifically Magnesium, Zinc, Iron, Copper, and Selenium) impair immune competence by disrupting innate and adaptive immune cell function and inflammation regulation, whereas maintaining adequate levels through a balanced diet supports optimal immune defense.

Focus on eating a varied diet rich in vegetables, nuts, seeds, whole grains, and lean proteins to naturally cover your mineral needs. You likely do not need supplements unless you are in an at-risk group (like an athlete with a restricted diet, elderly, or pregnant) or have a diagnosed deficiency. If you do supplement, do so under medical guidance to avoid toxicity, as too much of certain minerals (like Iron or Zinc) can actually harm your immune system or feed pathogens.

Magnesium deficiency promotes a pro-inflammatory state by increasing cytokine production (IL-6, TNF-alpha) and oxidative stress, while adequate Magnesium levels help regulate inflammation and support T-cell function.

If you have chronic low-grade inflammation, check your Magnesium levels. Ensuring adequate intake through foods like spinach, nuts, and seeds may help lower inflammatory markers like CRP. Do not self-prescribe high-dose supplements without testing, as balance is key.

Zinc supplementation (>75 mg/day) significantly reduces the duration of common colds, and adequate Zinc status is critical for T-cell maturation and preventing thymic atrophy, though excessive doses (>40 mg/day long-term) can cause immune dysfunction.

If you catch a cold, starting Zinc lozenges or supplements (totaling >75mg/day) within 24 hours may shorten the illness. Do not take high-dose Zinc (over 40mg/day) as a daily long-term supplement, as it can harm your immune system and cause other health issues. Get your Zinc from food sources like beef, oysters, and nuts instead.

Direct supplementation with Urolithin A (Uro-A) bypasses gut microbiota variability to achieve significantly higher plasma concentrations than consuming ellagitannin-rich foods like pomegranate juice.

If you consume pomegranates or walnuts, your body must convert them into Urolithin A using gut bacteria. Not everyone does this efficiently. If you want guaranteed high levels of Urolithin A (e.g., for anti-inflammatory or metabolic benefits), direct Uro-A supplementation is significantly more effective than relying on food sources alone.

Global estimates indicate that more than 5 billion people do not consume enough iodine, vitamin E, or calcium, and more than 4 billion do not consume enough iron, riboflavin, folate, or vitamin C, based on dietary intake data excluding fortification and supplementation.

This analysis highlights that despite global efforts, a significant portion of the world's population does not get enough essential micronutrients like iodine, calcium, iron, and vitamins from food alone. Public health strategies need to target these specific gaps, potentially through fortification, supplementation, or dietary diversification, especially in regions with high inadequacy rates.

Women have a higher prevalence of inadequate intake than men for iodine, vitamin B12, iron, selenium, calcium, riboflavin, and folate, while men have higher inadequacy for magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin, and niacin.

Nutritional needs differ between men and women. Public health interventions should consider these differences to effectively address specific micronutrient gaps in each sex.

Zinc is an essential micronutrient required for over 300 enzymes and 1000 transcription factors, playing critical roles in protein synthesis, DNA synthesis, immune function, and insulin stability.

Ensure adequate dietary zinc intake, prioritizing animal sources like oysters, meat, and dairy for better bioavailability. If you have conditions affecting absorption (like malabsorption syndromes) or are in a high-risk demographic (pregnant women, elderly), consider monitoring levels or supplementing, as zinc is critical for immune function and enzyme activity.

Excessive zinc intake inhibits the absorption of copper and iron, potentially leading to copper deficiency and anaemia, respectively.

If you are supplementing with zinc, be aware that high doses can block copper and iron absorption. Monitor your levels and consider balancing your intake or spacing out supplements if taking high doses long-term.