Browse the evidence

Alpha-lipoic acid bioavailability is significantly reduced when taken with food, and should be administered on an empty stomach to maximize absorption.

Take your Alpha-Lipoic Acid on an empty stomach, at least 30 minutes before a meal or 2 hours after. Taking it with food significantly reduces how much your body absorbs.

Deficiencies in trace elements (specifically magnesium, zinc, chromium, and selenium) are associated with impaired glucose metabolism and insulin resistance, while supplementation or restoration of these levels can improve insulin sensitivity and glucose tolerance.

If you have insulin resistance or Type 2 Diabetes, ensure your intake of magnesium, zinc, chromium, and selenium is adequate. While whole foods are preferred, clinical evidence suggests that correcting specific deficiencies in these trace elements can help improve insulin sensitivity and glucose control, particularly when standard dietary intake is insufficient due to metabolic demands or soil depletion.

Vitamin D supplementation (700-1000 IU/day) reduces the risk of falls in the elderly, particularly those with baseline low vitamin D levels, but high-dose intermittent regimens may increase fall risk.

If you are elderly and have low vitamin D, taking 700-1000 IU daily can help reduce your risk of falling. Do not take high-dose annual supplements (like 500,000 IU once a year), as these may actually increase your risk of falling and fractures. Stick to daily dosing.

Supplementation with NAD+ precursors (NMN or NR) mitigates age-associated functional decline by restoring NAD+ levels, thereby activating sirtuins (SIRT1, SIRT3, SIRT6) and improving mitochondrial and systemic metabolic health.

As you age, your body's natural production of NAD+ declines, which reduces the activity of sirtuins—enzymes critical for mitochondrial health and metabolic regulation. Supplementing with NAD+ precursors like Nicotinamide Riboside (NR) or Nicotinamide Mononucleotide (NMN) can help restore NAD+ levels. This restoration supports sirtuin activity, potentially improving mitochondrial function and metabolic health, thereby mitigating some age-related functional decline. Consult a healthcare provider for appropriate dosing.

Oleocanthal, a phenolic compound in EVOO, inhibits COX-1 and COX-2 enzymes similarly to ibuprofen, potentially offering long-term cardioprotective and anti-inflammatory benefits through chronic low-dose consumption.

Look for EVOO that has a peppery kick at the back of your throat. This 'bite' often comes from Oleocanthal, a compound that works like a mild, natural version of ibuprofen by blocking inflammation enzymes. While you don't need to measure exact milligrams, choosing oils that taste pungent may help you get this anti-inflammatory benefit as part of your daily cooking.

Fermentation of milk by specific microbial consortia (e.g., Lactobacillus, Streptococcus) produces bioactive peptides and increases antioxidant activity, which may exert blood pressure-lowering effects and protect against oxidative damage.

Incorporate fermented dairy products like yogurt or kefir made with specific starter cultures (e.g., Lactobacillus, Streptococcus) into your diet. These foods contain bioactive peptides and antioxidants that may help lower blood pressure and reduce oxidative stress. The benefits depend on the specific bacterial strains used, so look for products with known probiotic cultures.

Fermentation of grain-based products (e.g., sourdough, tempeh) reduces FODMAPs and increases the bioavailability of phenolic compounds and vitamins, potentially offering anti-diabetic and antioxidant benefits.

Choose fermented grain products like sourdough bread or tempeh. These foods often have lower FODMAP content and higher antioxidant availability than their non-fermented counterparts. This can be particularly helpful for digestive comfort and increasing nutrient absorption.

Consumption of small indigenous fish species provides high bioavailability of Vitamin A, Iron, Zinc, and Calcium, serving as a cost-effective strategy to mitigate micronutrient deficiencies in developing countries.

In regions where small fish (like sardines, anchovies, or local small indigenous species) are available, prioritize consuming them whole (including bones and heads) to maximize intake of Calcium, Iron, and Zinc. For Vitamin A, prefer fresh or steamed preparations over sun-dried ones, as drying destroys this vitamin, though the body's liver stores can mitigate some loss.

Small fish consumption improves the bioavailability of Iron and Zinc in plant-based diets by providing heme-iron and offsetting phytate inhibitors found in staple crops.

If your diet relies heavily on grains like rice or maize, which contain phytates that block mineral absorption, include small fish in your meals. The heme-iron and zinc in fish are more easily absorbed and can help overcome the absorption barriers posed by plant-based staples.

Small fish serve as an effective complementary food for undernourished children, showing comparable or superior growth outcomes to imported milk-based supplements in some contexts.

For undernourished children, local small fish can be processed into complementary foods (like porridge) that may support better weight gain and lower mortality than expensive imported milk-based supplements, making them a viable local alternative.

Consumption of mango pulp provides significant nutritional value, including high energy (60-190 kcal/100g), vitamins C and A, and polyphenols, contributing to the prevention of chronic diseases such as heart disease, cancer, and diabetes.

Include mango pulp in your diet for its high vitamin C, vitamin A, and antioxidant content. It supports immune function and may help prevent chronic diseases, aligning with WHO fruit and vegetable recommendations.

Mango peel and kernel, typically discarded as waste, contain higher concentrations of bioactive compounds (mangiferin, polyphenols, antioxidants) than the pulp and possess significant nutraceutical properties including anti-diabetic, anti-inflammatory, and anti-carcinogenic effects.

Consider using mango peels and kernels in smoothies, teas, or oil extraction to access higher levels of antioxidants and polyphenols than found in the pulp alone.

Mango peel contains significantly higher levels of polyphenols, specifically mangiferin, compared to mango pulp, and these compounds exhibit anti-diabetic, anti-inflammatory, and anti-carcinogenic properties.

For maximum antioxidant intake, consume mango peels or supplements containing mangiferin, as they contain higher levels than the pulp.

Regional sweat rate and sodium concentration measured via wearable microfluidic patches can be used to predict whole-body fluid and electrolyte loss during exercise with high accuracy for individuals.

To optimize hydration, you cannot rely on a 'one size fits all' sweat rate. Use a wearable sweat sensor to measure your specific sweat sodium and rate at key locations (like the forehead or forearm). Use this personal data to predict your total fluid and electrolyte loss during exercise, allowing you to replace exactly what you lose rather than guessing.

Low consumption of fresh fruits and vegetables is associated with an increased risk of cardiovascular disease (CVD) and all-cause mortality, particularly in populations with high socioeconomic stress.

Ensure your diet includes a consistent intake of fresh fruits and vegetables. In regions with economic instability, focus on affordable, nutrient-dense options like seasonal vegetables to help mitigate cardiovascular risk.

Higher dietary intake of carotenoids (median 16.1 mg/day) is associated with significantly lower cardiovascular disease prevalence compared to lower intake (median 9.5 mg/day) across European populations.

To support cardiovascular health, aim for a high intake of carotenoid-rich foods. This means consuming a variety of fruits and vegetables daily, with specific emphasis on sources like carrots, tomatoes, spinach, and citrus fruits, which are major contributors to carotenoid intake. While exact dosing varies by individual and food source, maintaining a total carotenoid intake around 14-16 mg/day (as seen in high-intake European populations) is associated with lower cardiovascular disease risk compared to lower intakes (~9.5 mg/day).

Supplementation with omega-3 fatty acids (EPA/DHA) does not improve glycemic control (A1C, fasting glucose) in people with type 2 diabetes, but may reduce triglycerides and increase HDL cholesterol.

Taking omega-3 supplements (EPA/DHA) will not lower your A1C or fasting blood sugar. However, it may help lower triglycerides and raise HDL cholesterol, which is beneficial for heart health. Discuss with your doctor if omega-3s are appropriate for your lipid profile.

Suboptimal magnesium status and a rising dietary calcium-to-magnesium ratio are associated with increased risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease.

Ensure your diet includes adequate magnesium-rich foods (leafy greens, nuts, seeds) to maintain a healthy balance with calcium. While calcium is important, an excessive calcium-to-magnesium ratio may contribute to metabolic and cardiovascular issues. Focus on whole food sources rather than relying solely on calcium supplements, especially if you have underlying health conditions.

Normalization of gut microbiota using probiotics or prebiotics is a promising treatment option for NAFLD by reducing gut permeability and bacterial translocation.

Consider incorporating probiotics (like Lactobacillus or Bifidobacterium) and prebiotics (like inulin) to support gut barrier function, which may help reduce liver inflammation in NAFLD.

Higher circulating levels of betaine are associated with a lower severity of NAFLD, suggesting a protective or favorable relationship.

Betaine, found in foods like beets, spinach, and whole grains, appears to help protect against fatty liver. Higher blood levels of betaine were linked to less severe liver fat. You can support your liver by including these foods in your diet, which also provide other essential nutrients.

Consuming prunes or prune juice provides a mild laxative effect primarily due to high sorbitol content, without causing excessive laxative effects at standard serving sizes.

Eat 5 prunes or drink 8 oz of prune juice daily for a mild, natural laxative effect. This is safe for most adults and provides fiber and nutrients without causing excessive digestive distress.

Prunes do not mediate a rapid rise in blood sugar concentration despite being high in simple sugars, likely due to high fiber, fructose, and sorbitol content.

Prunes provide energy from sugars but do not cause rapid blood sugar spikes, likely due to their fiber and sorbitol content. They can be a safe energy source for most people.

Dried prunes are an important source of boron, fulfilling the daily requirement for boron (2 to 3 mg) in a 100g serving, which is postulated to play a role in the prevention of osteoporosis.

Eating 100g of prunes provides your daily requirement of boron, which may help prevent osteoporosis.

CoQ10 supplementation (100-300 mg/day) improves semen parameters (concentration, motility, morphology) in men with idiopathic male infertility.

If you are experiencing male infertility, taking 200-300mg of CoQ10 daily may improve your sperm count, motility, and shape. This is a safe, non-invasive option to discuss with a fertility specialist.