Browse the evidence

Multivitamin supplementation is recommended for individuals using GLP-1 receptor agonists to address micronutrient insufficiencies resulting from reduced caloric intake and gastrointestinal side effects.

Take a daily multivitamin while on GLP-1RA medication. Because you are eating less, you might not get enough vitamins from food alone. This helps protect your long-term health and prevents deficiencies.

Personalized prevention strategies using biomarkers (genetics, omics, imaging) are necessary to predict individual response to lifestyle interventions and optimize cardiovascular risk reduction.

Current risk assessments may not be precise enough for everyone. Future care may involve genetic or biomarker testing to predict exactly which lifestyle changes (diet, exercise type/intensity) will work best for you, moving away from a one-size-fits-all approach.

Carbohydrate reduction leads to a significant decrease in Alanine Aminotransferase (ALT) levels, indicating improved liver function, while HDL cholesterol may show a small decline.

Your liver function is likely to improve, as shown by a significant drop in ALT levels. However, be aware that HDL ('good') cholesterol may decrease slightly. This is a common finding with carbohydrate reduction and should be monitored by your doctor.

Second-generation incretin-based therapies (semaglutide, tirzepatide) increase the risk of micronutrient deficiencies and related complications, primarily through reduced dietary intake and altered food selection, with real-world data showing a 22.4% incidence of recorded nutritional deficiencies at 12 months.

If you are taking semaglutide or tirzepatide, your reduced food intake may lead to micronutrient gaps. Prioritize nutrient-dense foods (vegetables, lean proteins, dairy) and consider discussing baseline testing (Vitamin D, B12, Iron) with your doctor, especially if you experience GI side effects or rapid weight loss.

Specific biologically active substances (BAS) such as baicalin, resveratrol, curcumin, quercetin, squalene, coenzyme Q10, and omega-3 exhibit anti-atherosclerotic potential and can be used as functional foods or supplements.

Consider incorporating functional foods or supplements containing baicalin, resveratrol, curcumin, quercetin, squalene, coenzyme Q10, or omega-3 to support heart health and prevent atherosclerosis.

Modern agricultural systems and dietary shifts have led to widespread mineral malnutrition (specifically calcium, potassium, magnesium, and iron), which impairs immune cell metabolic adaptation and contributes to chronic low-grade inflammation and metabolic dysfunction.

Your diet's energy content (calories/macros) does not guarantee metabolic health if it lacks essential minerals. Modern farming and processing have reduced mineral density in food. If you have obesity, diabetes, or gut issues, you are at higher risk for mineral deficiencies (Ca, Mg, K, Fe) that drive inflammation. Prioritize mineral-dense whole foods and consider testing levels if you have malabsorption risks.

Increased serum levels of Docosahexaenoic acid (DHA) are significantly correlated with greater BMI loss during n-3 PUFA supplementation.

Not all n-3 supplements work equally for everyone; those who see the biggest weight loss benefits tend to have higher levels of DHA in their blood.

Long-term consumption of diets rich in plant polyphenols provides protection against the development of chronic diseases, including cardiovascular disease, cancer, diabetes, osteoporosis, and neurodegenerative diseases.

Prioritize whole plant foods known to be high in polyphenols, such as berries, tea, coffee, red wine (in moderation), dark chocolate, and vegetables like onions and tomatoes. The goal is long-term dietary patterns rich in these compounds rather than isolated high-dose supplements, as the synergy of food matrices appears beneficial for chronic disease prevention.

Alpha-linolenic acid (ALA, 18:3 n-3) is significantly associated with improved prognosis in post-MI patients, whereas long-chain n-3 fatty acids (EPA/DHA) showed only a non-significant trend.

Focus on plant-based sources of omega-3s, such as flaxseed oil and vegetable margarine, which were significantly linked to better outcomes in this study. While fish oil is often recommended, this specific trial did not find a significant benefit for long-chain omega-3s, possibly due to the small number of fatal events.

Curcumin supplementation (400 mg/day) reduces biological inflammation (CK, TNF-α, IL-8) following eccentric exercise in healthy subjects, though it does not significantly reduce subjective muscle soreness.

If you do intense eccentric exercise, taking 400 mg of curcumin daily starting 2 days before and ending 4 days after can significantly lower your blood markers of muscle damage and inflammation. However, you might not feel less sore, as subjective pain relief was not consistently observed.

Dietary interventions that minimize free radical reactions, specifically through caloric restriction and antioxidant supplementation, extend healthy life span and reduce age-related degenerative diseases.

To potentially extend your healthy life span, focus on maintaining a healthy body weight and consuming a diet rich in antioxidants (like Vitamin E, Vitamin C, and Selenium) while minimizing components that promote free radical damage, such as excessive polyunsaturated fats and copper. This approach aims to reduce the cumulative cellular damage associated with aging.

Magnesium supplementation is beneficial for treating specific clinical conditions including preeclampsia, migraine, depression, coronary artery disease, and asthma.

If you suffer from migraines, depression, or heart issues, ask your doctor about magnesium status. Standard blood tests might miss a deficiency because they only measure a tiny fraction of your body's total magnesium. Restoring adequate magnesium levels may help manage these conditions.

Higher consumption of fruit and vegetables is associated with a significant protective effect against stroke and a weaker protective effect against coronary heart disease.

Aim to increase your daily intake of fresh fruits and vegetables. The evidence suggests this habit is strongly linked to a lower risk of stroke and moderately linked to a lower risk of heart disease. Focus on variety and whole foods rather than just isolated nutrients.

Supplementation with multiple micronutrients with immune-supporting roles (specifically Vitamins C and D and Zinc) may modulate immune function and reduce the risk of infection.

Consider supplementing with Vitamins C, D, and Zinc, especially if you are deficient, stressed, or under increased immune demand. While more research is needed, current evidence suggests these micronutrients may help modulate immune function and reduce infection risk.

Polyphenol intake (specifically from fruits like bananas) during exercise provides anti-inflammatory and immune-protective benefits via gut-derived metabolites.

Incorporate fruits like bananas, dates, or raisins into your fueling strategy during long workouts. They provide polyphenols that may help reduce inflammation and aid recovery.

Selenium supplementation may offer protective effects against certain cancers (particularly prostate and gastrointestinal) and improve male fertility, but results are complex and depend on baseline status and genotype.

While selenium is important for health, its role in cancer prevention and fertility is complex. Do not self-prescribe high-dose selenium for cancer prevention without medical advice, as the benefits are not guaranteed and depend on your current status and genetics.

Mitochondria-targeted antioxidants, such as MitoQ, offer greater protection against oxidative damage by crossing the mitochondrial phospholipid bilayer to eliminate ROS directly within the mitochondria.

Consider mitochondria-targeted antioxidants like MitoQ if you are looking for specific support for mitochondrial health, as they may offer greater protection by targeting ROS directly within the mitochondria.

High intake of flavonoids (specifically from tea, onions, and apples) is inversely associated with coronary heart disease mortality in elderly men.

Increase consumption of flavonoid-rich foods like tea, onions, and apples. This observational data suggests a link to lower heart disease death rates in older men. While not a guarantee, it supports a diet rich in plant-based foods.

Long-term consumption of diets rich in dietary polyphenols (including flavonoids, phenolic acids, and stilbenes) provides protection against oxidative stress-induced chronic diseases such as neurodegenerative disorders, cardiovascular diseases, cancer, and diabetes.

Prioritize a diet rich in diverse plant foods known for high polyphenol content, such as berries, tea, coffee, dark chocolate, nuts, and olive oil. This dietary pattern is associated with reduced risk of chronic oxidative stress-related diseases. Focus on variety and long-term consistency rather than isolated high-dose supplements.

Selenium supplementation (200 mcg/day) reduces the incidence of prostate, colon, and lung cancers in high-risk populations.

Consider 200 mcg of selenium daily if you are at high risk for certain cancers, as evidence suggests it may reduce incidence. However, consult a healthcare provider due to selenium's narrow safety window.

Selenium supplementation (200 mcg/day) enhances T-lymphocyte immune responses in humans.

If you have immune concerns, 200 mcg of selenium daily may support T-lymphocyte function. Ensure you are not exceeding safe limits.

In diabetic patients who have had a myocardial infarction, EPA-DHA supplementation may reduce the rate of fatal coronary heart disease.

For diabetic patients who have had a heart attack, taking EPA-DHA supplements might significantly reduce the risk of fatal coronary heart disease, based on exploratory analysis. However, this finding requires confirmation in dedicated studies and should not replace standard medical care.

Daily supplementation with Omega-3 fatty acids (EPA + DHA, 250 mg/day) supports the resolution of inflammation via specialized pro-resolving mediators (SPMs), potentially ameliorating lung injury and ARDS.

Take 250 mg of combined EPA and DHA daily to support healthy inflammation resolution. This helps your body clear infections and recover from lung stress more effectively.

High intake of dietary flavonoids, particularly anthocyanins from soft fruits, is associated with reduced systemic inflammation (lower CRP) and slower cognitive decline, potentially through mechanisms involving the suppression of microglial activation and inhibition of pro-inflammatory transcription factors like NF-kB.

Increase your intake of colorful fruits and vegetables, especially those high in anthocyanins like berries. This dietary pattern is associated with lower inflammation and better cognitive health, likely due to the complex interactions of bioactives rather than isolated antioxidant effects.