Browse the evidence

Vitamin D supplementation or consumption of vitamin D-rich foods prevents insufficiency caused by insufficient sunlight exposure during lockdowns.

Since you are indoors, get Vitamin D from supplements or foods like fatty fish, cod liver oil, and egg yolks. Consult a doctor for the right supplement dose to avoid toxicity.

Thiamine (Vitamin B1) deficiency is a medical emergency in bariatric patients presenting with rapid weight loss, vomiting, or neurological symptoms, requiring immediate treatment without waiting for blood test results.

If you have had bariatric surgery and experience severe vomiting, rapid weight loss, or confusion/numbness, tell your doctor immediately. They may give you high-dose thiamine (Vitamin B1) right away, even before blood tests come back, to protect your brain. This is a critical safety step.

Omega-3 polyunsaturated fatty acids (n-3 PUFA) supplementation (minimum 2 weeks, 5g/day fish oil) is an effective intervention to manage EIMD by reducing inflammation and oxidative stress.

To use fish oil for recovery, you must take 5g daily (high EPA/DHA) for at least 2 weeks before your event. Taking it only on the day of competition will not provide the anti-inflammatory benefits described.

Vitamin B12 deficiency is highly prevalent in vegetarian and vegan pregnant women, increasing in the third trimester, and poses a risk for neural tube defects and neurological impairment if not supplemented.

Vitamin B12 is critical for your baby's brain development. If you are vegan or vegetarian, you are at high risk for deficiency, especially in the third trimester. You likely need a B12 supplement or consistent intake of fortified foods. Do not rely on 'healthy eating' alone, as plant sources are scarce. Get your levels tested.

Beta-alanine levels decrease in aged skeletal muscle, and supplementation with beta-alanine improves physical performance and executive function in middle-aged individuals.

If you are middle-aged or older and experiencing declines in physical performance or executive function, consider that beta-alanine levels in your muscles may be low. Supplementation with beta-alanine has been shown to improve these metrics.

Traditional plant-based diets (flexitarian and vegetarian) that substitute animal products with whole plant foods (legumes, nuts, seeds) can meet all daily micronutrient requirements and improve health markers compared to a standard omnivore diet.

You can maintain excellent health on a flexitarian or vegetarian diet by focusing on whole plant foods like beans, nuts, and seeds. This approach can improve your intake of essential nutrients and reduce your consumption of saturated fat and sodium compared to a typical omnivore diet.

Vitamin D supplementation in vitamin D-deficient athletes improves muscle strength, power, and recovery, and reduces injury rates.

If you are an athlete, get your Vitamin D levels tested, especially if you train indoors or live in northern latitudes. If you are deficient, supplementation has been shown to improve muscle strength and reduce injuries. Do not assume you have enough just because you are healthy.

Consuming at least 400 g/d of total fruits and vegetables reduces the risk of cancers of the oral cavity, oesophagus, stomach, and colorectum.

Eat at least 400 grams of fruits and vegetables every day. This is recommended to help reduce the risk of several types of cancer, including those of the mouth, throat, stomach, and colon.

Dietary interventions, specifically those rich in omega-3 fatty acids, polyphenols, and micronutrients (Mediterranean style), reduce systemic inflammation and periodontal disease, thereby potentially lowering the risk of Alzheimer's disease.

Adopt a Mediterranean-style diet rich in vegetables, fruits, nuts, olive oil, and fatty fish. This reduces systemic inflammation and supports oral health, which are key factors in lowering the risk of Alzheimer's disease. Focus on reducing simple carbohydrates and processed foods.

The high sodium content in processed meats explains most of the observed increased cardiovascular disease risk compared to unprocessed meats.

Check labels for sodium content. Processed meats have significantly higher sodium levels than unprocessed meats. Reducing processed meat intake is an effective way to lower sodium intake and reduce CVD risk.

Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.

Include nitrate-rich vegetables like spinach, arugula, or lettuce in your daily diet. A single cup (75g) of these provides enough nitrate (~135-362 mg) to support muscle strength and physical function, potentially reducing fall risk. This is a simple dietary addition that complements protein and calcium intake.

Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.

Eat at least 3 servings of vegetables daily, aiming for variety including cruciferous (broccoli, cabbage) and allium (onion, garlic) types. This habit is associated with a 41% lower risk of injurious falls and 27% lower risk of fractures in older women. Focus on diversity to ensure you get a range of nutrients like nitrate and Vitamin K.

Patients using GLP-1 receptor agonists (GLP-1RA) for weight loss consistently fail to meet Dietary Reference Intakes (DRI) for key micronutrients (fiber, calcium, iron, magnesium, potassium, choline, vitamins A, C, D, E, K) and MyPlate food group servings (fruit, vegetables, grains, dairy).

If you are taking a GLP-1RA, your reduced appetite likely means you are not getting enough fiber, calcium, magnesium, and vitamins. You must actively track your food intake to ensure you are hitting micronutrient goals, as you cannot rely on feeling full. Focus on nutrient-dense foods and consider supplementation if dietary intake remains low, as standard portion sizes are likely insufficient.

Low-carbohydrate diets can lead to micronutrient deficiencies, including thiamine, folate, vitamin C, magnesium, calcium, iron, and iodine, due to the avoidance of whole grains, fruits, and starchy vegetables.

If you are on a low-carb diet, ensure you are getting enough micronutrients by eating low-carb vegetables (like leafy greens) or considering supplementation, especially for thiamine, folate, and magnesium.

Supplements including MitoQ, urolithin A, omega-3 polyunsaturated fatty acids (n3-PUFAs), and GlyNAC improve physical function in older individuals through mechanisms involving mitochondrial biogenesis, bioenergetics, and quality control.

If you are older and find it difficult to maintain high levels of physical activity, consider discussing supplements like MitoQ, urolithin A, omega-3s, or GlyNAC with your healthcare provider. These may support muscle health and physical function by targeting mitochondrial efficiency, serving as a complement to whatever activity you can safely perform.

Nicotinamide adenine dinucleotide (NAD+) precursors may improve physical function in older individuals, but this outcome appears independent of changes in skeletal muscle mitochondrial function.

Some NAD+ precursors might help older adults improve physical function, but they likely do not work by fixing mitochondria. If you are using them, understand that their benefit may come from a different biological pathway than mitochondrial-targeting supplements.

Higher leucine intake is positively associated with grip strength in adults aged 19+ years.

Ensure your protein sources are rich in leucine (e.g., dairy, meat, eggs) as higher leucine intake is associated with stronger grip.

In the untrained state, the rate of myofibrillar protein synthesis (MyoPS) in the first 24 hours after unaccustomed resistance exercise is positively correlated with subsequent gains in whole-body lean mass during a 12-week training program.

If you are new to resistance training, your body's initial protein synthesis response to the first few workouts may predict how much muscle you will eventually gain. However, this is just one factor; long-term consistency is key.

Athletes and active individuals prioritize 'enhanced muscular recovery' as the primary claim for sports nutrition products, with 25% ranking it first and 73% in their top three priorities.

If you are an athlete looking for sports nutrition products, prioritize those that explicitly support muscle recovery. Look for whole-food-based options rather than just supplements, as this is the most desired feature for this group. Ensure the product has scientific backing, as 87% of users rate scientific proof as important.

Fish oil supplementation prevents cardiovascular disease by competitively displacing pro-inflammatory n-6 fatty acids in tissue phospholipids, thereby lowering the % n-6 in HUFA to a safer range (<50%) and widening the therapeutic window for essential fatty acids.

To prevent heart disease, focus on balancing your intake of fatty acids rather than just lowering cholesterol. Increase fish oil (n-3) intake (up to 5g/day is safe) and reduce vegetable oils (n-6). The goal is to lower the percentage of n-6 fatty acids in your blood lipids to below 50%. This shifts your cell membranes to produce less inflammatory signals and reduces cardiovascular risk.

Omega-3 supplementation may reduce delayed-onset muscle soreness (DOMS) and improve recovery by modulating inflammatory eicosanoids and increasing blood flow.

Omega-3s might help reduce muscle soreness after intense workouts, but the evidence is not consistent. Do not rely on them to eliminate soreness. Prioritize sleep, hydration, and protein intake for recovery.

Quercetin supplementation at 1000 mg/day for >7 days accelerates recovery of muscle function and reduces muscle soreness and oxidative stress after intense exercise.

If you engage in intense exercise that causes muscle damage, taking 1000 mg of quercetin daily for at least 7 days (up to 12 weeks) may help reduce muscle soreness and speed up recovery. This is generally considered safe for young adults.

High protein intake (>0.8 g/kg BW) does not negatively impact kidney function in healthy individuals, and may prevent bone loss when combined with adequate calcium and vitamin D.

If you have healthy kidneys, you do not need to limit protein for renal safety. For bone health, aim for higher protein intake (above 0.8 g/kg) but ensure you are getting enough calcium (>800 mg/day) and vitamin D, as protein helps calcium absorption and may reduce fracture risk in this context.

A high-protein breakfast (34g) containing dairy (skyr) may positively influence bone mineral content (BMC) compared to a low-protein breakfast, potentially due to higher calcium intake.

Eating a high-protein breakfast with dairy (like skyr) provides more calcium, which may help maintain or slightly increase bone mineral content over 12 weeks. This is a secondary benefit and not a primary driver for weight loss.