Browse the evidence

Increasing dietary intake of omega-3 long-chain polyunsaturated fatty acids (LC-PUFAs) and maintaining an omega-6/omega-3 ratio of 2–4:1 is associated with a reduced risk of breast, prostate, colon, and renal cancers.

To support cancer prevention and overall health, aim to consume 2-3 servings of oily fish weekly to get 200-500 mg of EPA/DHA daily. If you have existing cardiovascular risks, medical guidance may suggest 1-4 grams daily. Crucially, try to lower your omega-6 to omega-3 ratio from the typical Western 20:1 down to 2-4:1 by reducing processed seed oils and increasing omega-3 sources.

Vitamin D supplementation at moderate to high doses (approximately 1000 IU/d or higher) may reduce the risk of cardiovascular disease (CVD) events, whereas calcium supplementation appears to have minimal or no effect on CVD risk.

If you are considering Vitamin D for heart health, standard low doses (400 IU) may not be enough. Current evidence suggests moderate to high doses (around 1000 IU/day) might offer a slight reduction in cardiovascular risk, though the results are not definitive. Calcium supplements do not appear to help prevent heart disease and should not be taken for that purpose alone. Consult your doctor before increasing Vitamin D dosage.

Supplementation with specific polyphenols (quercetin, resveratrol, curcumin) activates SIRT1, which modulates AMPK and mTOR pathways to support mitochondrial biogenesis and reduce oxidative stress.

If you are an endurance athlete, consider quercetin supplementation (1000mg/day) for 6 weeks to potentially reduce markers of oxidative stress (MDA). However, prioritize regular exercise as the primary driver of health.

Vegan diets are associated with lower calcium intake compared to vegetarian, semi-vegetarian, and pesco-vegetarian diets, and may fall below national dietary recommendations.

If you follow a vegan diet, be aware that your calcium intake is likely to be lower than if you consume dairy or fish. Aim to include calcium-rich plant foods (like fortified plant milks or leafy greens) or consider supplementation to meet national dietary recommendations.

In older adults (65+), low daily energy intake (<21 kcal/kg) and deficiencies in specific nutrients (protein, vitamins D, E, C, folate) are significantly associated with the presence of frailty, independent of confounders.

For older adults, maintaining adequate energy intake (at least 21 kcal/kg/day) and ensuring sufficient intake of protein, Vitamin D, Vitamin E, Vitamin C, and folate is crucial for preventing frailty. Relying solely on weight loss as an indicator of nutritional health is insufficient; direct assessment of dietary quality is recommended for early identification and intervention.

Dietary consumption of tomatoes and tomato-based products provides bioactive compounds (lycopene, phenolics, vitamins) that act as antioxidants to neutralize reactive oxygen species, thereby reducing oxidative stress and ameliorating degenerative diseases such as cardiovascular disease, cancer, and cognitive decline.

Eat tomatoes regularly, especially cooked forms which may enhance lycopene bioavailability, to support long-term health. They are a potent source of antioxidants that help protect your cells from damage linked to heart disease and cancer. If you experience heartburn or allergies, limit intake or consult a professional for alternatives.

Tomato phytosterols (specifically beta-sitosterol, campesterol, and stigmasterol) reduce low-density lipoprotein cholesterol (LDL-C) by blocking cholesterol absorption in the intestine, contributing to cardiovascular disease prevention.

Include tomatoes in your diet to naturally support healthy cholesterol levels. The phytosterols in tomatoes help block cholesterol absorption. This is a passive, dietary way to support heart health without needing isolated supplements.

Tomato dietary fiber (soluble and insoluble) ameliorates bowel disorders, cancer, diabetes, cardiovascular diseases, and obesity by resisting intestinal digestion and promoting gut health.

Eat tomatoes for their fiber content to support digestive health and reduce risk of chronic diseases. The fiber helps regulate bowel movements and may assist in managing weight and blood sugar.

Consumption of inulin-type fructans shows promising evidence for increasing calcium absorption in humans, potentially reducing osteoporosis risk.

Consuming 15-40g of inulin or oligofructose daily may significantly boost calcium absorption (by 25-58% in some studies). This is particularly relevant for bone health, though human evidence is still considered 'promising' rather than definitive.

Dietary fat can enhance the bioavailability of hydrophobic flavonoids (like quercetin and procyanidins) by improving micellization, whereas hydrophilic flavonoids are less affected by fat intake.

If you eat hydrophobic flavonoids (like those in dark chocolate or certain teas), adding a small amount of healthy fat (like nuts or cream) can improve how much your body absorbs. This doesn't apply to all flavonoids, but it's a useful trick for maximizing benefits from specific sources.

The Mediterranean diet, characterized by high intake of polyphenols, fiber, and omega-3 fatty acids, counteracts oxidative stress and insulin resistance in Type 2 Diabetes by activating the NRF2 antioxidant pathway and reducing pro-inflammatory eicosanoids.

Adopt a Mediterranean-style eating pattern focusing on vegetables, fruits, whole grains, legumes, nuts, and extra virgin olive oil. Limit meat and processed foods. This approach helps manage oxidative stress and insulin resistance through natural antioxidants and anti-inflammatory fats.

Selenium supplementation (100-200 mcg/day) enhances immune response and may reverse age-related immune decline in elderly populations.

If you are older or feel your immune system is sluggish, consider adding 100-200 mcg of selenium daily. This may help boost your immune response, even if you already eat a decent diet. Consult your doctor before starting, especially if you have health conditions.

Adequate selenium status prevents the mutation of benign viruses into virulent strains, particularly coxsackie and influenza viruses.

Maintaining adequate selenium levels through diet or supplementation may help prevent common viruses from mutating into more dangerous forms. This is especially relevant for those with low selenium status.

Higher selenium intakes are associated with a reduced risk of certain cancers, particularly prostate, lung, and liver cancer.

Ensuring adequate selenium intake may help reduce the risk of certain cancers, such as prostate and liver cancer. This is particularly important for those with low selenium levels. However, it is not a guaranteed prevention for all cancers.

Dietary administration of adequate amounts of antioxidants improves immune function and increases longevity by reducing chronic oxidative and inflammatory stress.

To support healthy aging, incorporate adequate dietary antioxidants to help manage oxidative stress. This supports immune function and may contribute to increased longevity, as aging is significantly influenced by lifestyle factors rather than just genetics.

Higher dietary and supplemental calcium intake is associated with a significantly lower prevalence of metabolic syndrome in middle-aged and older women, whereas vitamin D intake shows no independent association after adjusting for calcium.

For middle-aged and older women, prioritizing calcium intake through diet (especially dairy products) is associated with a lower risk of metabolic syndrome. Increasing vitamin D intake alone, without addressing calcium, did not show independent benefits in this study.

Supplements including Vitamin D, Resveratrol, Alpha-lipoic acid, Omega-3, Berberine, Folic acid, Myoinositol (MI), and D-chiro-inositol (DCI) are effective adjunctive therapies for PCOS, improving insulin sensitivity, lipid profiles, and ovulation.

Consider adding specific supplements to your regimen: Vitamin D (especially in cold seasons), Resveratrol, Alpha-lipoic acid, Omega-3, Berberine, Folic acid, Myoinositol, and D-chiro-inositol. These may improve insulin sensitivity and lipid profiles.

Women athletes are more likely to use iron supplements, while men are more likely to use vitamin E, protein, and creatine.

Women athletes should check their iron status before supplementing, as it is a common choice. Men should evaluate if they actually need protein or creatine based on their diet and training, as these are popular but not universally necessary.

Higher blood 25-hydroxyvitamin D concentrations are associated with a reduced risk of colorectal cancer, but this protective association is not observed for breast or prostate cancer.

Maintaining adequate Vitamin D levels may help lower the risk of colorectal cancer, as higher blood levels are linked to a modest reduction in risk. However, this benefit does not extend to breast or prostate cancer based on current observational data. Focus on overall health rather than expecting Vitamin D to prevent all cancers.

Phenolic acids, particularly ferulic acid, found in whole grain bran exhibit antioxidant, anti-inflammatory, and antimicrobial biological activities.

The health benefits of whole grains are largely driven by phenolic acids like ferulic acid, which provide antioxidant and anti-inflammatory effects. These compounds are concentrated in the bran. While they are bound to fiber, gut fermentation releases them, contributing to reduced oxidative stress and inflammation.

Chronic subclinical micronutrient deficiencies accelerate aging and degenerative diseases (cancer, neural decay) by triggering an evolutionary 'triage' mechanism that prioritizes short-term survival functions over long-term maintenance (DNA repair, mitochondrial integrity).

Ensure you meet the Recommended Dietary Allowance (RDA) for all essential vitamins and minerals, not just enough to avoid acute sickness. The most accessible way to do this is a daily standard multivitamin-mineral (MVM) supplement, especially if you are in a high-risk group (e.g., elderly, obese, low income). This prevents the body from 'triaging' scarce nutrients away from DNA repair and mitochondrial health, thereby slowing aging and disease risk.

Daily supplementation of 1.5-2 g of EPA (a component of omega-3 fatty acids) effectively stimulates mood elevation and treats depression in human patients.

If you are treating depression with omega-3 supplements, aim for a daily intake containing 1.5 to 2 grams of EPA. Do not exceed 3 grams daily, as higher doses offer no additional mood benefits and may be unsafe if you take blood-thinning medications. Consult your doctor before starting.

Deficiencies in neurotransmitters such as serotonin, dopamine, noradrenaline, and GABA are associated with depression, and amino acid precursors (tryptophan, tyrosine, phenylalanine, methionine) can help treat mood disorders.

Ensure your diet includes high-quality proteins containing essential amino acids like tryptophan, tyrosine, phenylalanine, and methionine. These are building blocks for neurotransmitters like serotonin and dopamine, which are often deficient in depression. While not a standalone cure, adequate protein intake supports brain chemistry.

Lower circulating taurine concentrations in humans are associated with adverse health outcomes including abdominal obesity, hypertension, inflammation, and type 2 diabetes.

Maintaining healthy taurine levels through diet or supplementation might be beneficial for metabolic health, as low levels are linked to obesity and diabetes. However, more research is needed to confirm if supplementation directly improves these conditions in humans.