Browse the evidence

Randomized trials in children aged six months to twelve years showed that zinc supplementation reduces all-cause and infectious disease mortality and has a minor positive impact on linear growth.

For children in high-risk or deficient regions, zinc supplementation is a critical intervention to reduce mortality and support growth.

Consumption of probiotic fermented milks and yoghurts is associated with improved bone mineral density (BMD) and a significantly reduced risk of osteoporosis and osteopenia, particularly in females.

Aim for at least one serving of yoghurt or fermented milk daily. This provides bio-available calcium and protein that support bone density. If you have lactose sensitivity, fermented options like yoghurt are often better tolerated than plain milk. For bone strength, combine this with weight-bearing exercise.

No country globally achieves the combined WHO target of potassium intake >3.5 g/day and sodium intake <2 g/day.

It is currently impossible to meet both sodium and potassium guidelines simultaneously in most countries. Focus on reducing discretionary salt intake and increasing potassium-rich foods like fruits and vegetables, as this is the most feasible path to improving cardiovascular health.

Chronic chicken meat intake and resistance training do not drastically alter gut microbiota composition in elderly women, contradicting hypotheses that such interventions significantly shift microbial diversity.

You do not need to worry about chicken meat or resistance training negatively impacting or drastically altering your gut microbiota in a harmful way. The study found no significant changes in gut bacteria diversity, suggesting these interventions are safe for gut health in this demographic.

Commercially available protein powders in the Hungarian market do not contain significant heavy metal contamination (lead, mercury, cadmium, arsenic) above regulatory safety limits.

If you buy protein powder from a reputable retailer in a regulated market (like the EU or USA), you do not need to worry about dangerous levels of heavy metals like lead or mercury. The products tested in this study were safe. However, because regulation is often voluntary, buying from unknown sources or unregulated 'grey markets' carries a higher risk of contamination.

Supplementing with 30g daily hydrolyzed collagen peptides during intense resistance training does not increase myofibrillar or muscle connective tissue protein synthesis rates compared to placebo.

If you are doing intense resistance training, taking 30g of collagen daily will not make your muscles or connective tissue build protein any faster than if you took a placebo. While collagen does increase specific amino acids in your blood, it does not translate to higher synthesis rates for muscle or connective tissue in this context. Focus on your training and overall protein intake rather than relying on collagen for synthesis stimulation.

Hospital normal diet meals in public North West province hospitals frequently fail to meet Recommended Dietary Intakes (RDIs) for key micronutrients, specifically folate, vitamin A, and vitamin B6, while often exceeding RDIs for energy, protein, carbohydrates, and fat.

If you are a patient in a public hospital, do not assume the standard 'normal diet' meets all your nutritional needs. The study shows these meals often lack essential vitamins (A, B6, Folate) even if they provide enough calories. Discuss your specific nutritional needs with a dietician or hospital manager, as portion control and menu planning are critical factors in preventing malnutrition and supporting recovery.

Most dietary (poly)phenols are not absorbed intact in the small intestine but pass to the colon where gut microbiota catabolize them into absorbable metabolites, which then enter circulation and exert biological effects.

Eat a variety of plant-based foods rich in polyphenols (berries, tea, coffee, onions, citrus). You do not need to worry about the 'bioavailability' of the raw compound because your gut bacteria process them into active metabolites that enter your bloodstream. The specific benefits depend on your unique gut microbiome, so diversity in your diet helps ensure you have the right bacteria to process different polyphenols.

Antioxidant supplementation (specifically Vitamin C and E) can attenuate exercise-induced adaptations, such as mitochondrial biogenesis and improvements in VO2max, by interfering with reactive oxygen species (ROS) signaling pathways.

Be cautious with high-dose antioxidant supplements (like Vitamin C and E) if you are training for endurance. They might blunt the fitness gains you are working for by interfering with your body's natural signaling. It is likely better to get antioxidants from food sources rather than high-dose supplements during training blocks.

The physical structure of plant-based foods (food matrix) acts as a barrier to nutrient digestion, meaning intact cell walls in nuts and grains reduce lipid and starch bioaccessibility compared to disintegrated foods.

When eating whole nuts or grains, your body may not absorb all the calories listed on the package because the tough cell walls protect some of the fats and starches from digestion. This means whole plant foods might be less calorie-dense than their labels suggest, but you should not rely on this to overconsume them.

A three-week ketogenic diet shifts tryptophan metabolism to increase kynurenic acid and decrease quinolinic acid, potentially promoting mitochondrial protection and reducing neuroinflammation.

Following a ketogenic diet may shift your body's processing of tryptophan away from potentially neurotoxic byproducts (quinolinic acid) toward protective ones (kynurenic acid). This suggests a potential neuroprotective benefit of long-term ketosis.

Pea protein supplementation (25 g/day for 13 days) does not attenuate exercise-induced muscle damage in older adults following prolonged walking, performing similarly to a placebo.

If you are over 60 and walk long distances, switching to pea protein instead of whey may not help reduce muscle soreness or damage markers. You might need to stick with whey or increase the dose of plant protein.

Current anti-obesity medication (AOM) studies frequently misrepresent skeletal muscle mass (SMM) loss by using DXA or BIA to estimate fat-free mass (FFM) or lean mass, which includes bone and non-skeletal tissues, thereby confounding the assessment of clinically significant muscle loss.

When reading studies on weight loss drugs (like GLP-1 agonists) that report 'muscle loss' based on DXA or bioimpedance scales, recognize that these numbers likely overestimate true skeletal muscle loss because they include bone and water. True muscle loss is likely lower than reported in these specific studies. Look for studies using MRI or CT for accurate skeletal muscle quantification.

Post-exercise consumption of 25g collagen hydrolysate or dairy protein does not improve indices of exercise-induced muscle damage (EIMD) or accelerate recovery compared to an isoenergetic placebo in recreationally active males.

If you are doing intense eccentric exercise (like downhill running), drinking 25g of collagen or dairy protein immediately after and for the next two days will not speed up your recovery or reduce soreness any more than drinking a placebo with the same calories. Focus on total daily protein intake and sleep rather than timing specific recovery supplements.

Daily oral taurine supplementation (1000 mg/kg body weight) in middle-aged mice extends median life span by 10-12% and increases life expectancy at 28 months by 18-25% while improving health span across multiple organ systems.

For middle-aged individuals, maintaining adequate taurine levels may support healthy aging. While this study used high doses in mice, human observational data links lower taurine levels to adverse health outcomes. Consult a healthcare provider before starting supplementation, especially if you have existing health conditions.

Taurine supplementation improves health span metrics in middle-aged mice, including reduced body weight gain, improved bone mass and strength, enhanced muscle endurance and strength, reduced anxiety, improved memory, better glucose homeostasis, and ameliorated immune cell prominence.

Taurine supplementation in middle age may support overall health, including bone, muscle, and metabolic function. While human trials are needed, these findings suggest potential benefits for healthy aging.

Selenium's biological activity is primarily mediated through its incorporation into selenoproteins (containing selenocysteine), which support antioxidant defense systems, thyroid hormone metabolism, and neuroprotection.

Selenium works by forming selenoproteins. Ensuring adequate intake (55 µg/day) allows your body to produce these proteins, which protect cells from oxidative stress and support thyroid and nervous system health.

Iron status has a dual role in immunity: deficiency impairs immune cell function (B-cells, T-cells), but excess iron during infection can be exploited by pathogens, leading to an evolutionary mechanism of hypoferremia (iron withdrawal) during acute infection.

Maintain healthy iron levels through diet (red meat, beans, leafy greens) to support immune cell function. However, if you have a serious active infection (like malaria or TB) or a condition like hemochromatosis, consult your doctor before taking iron supplements, as excess iron can help pathogens grow. The body naturally restricts iron during infection (hypoferremia) to fight this.

The gut bacterium Eubacterium rectale causally decreases plasma levels of hydrogen sulfite, a toxin that negatively affects cardiovascular function.

Maintaining a healthy gut microbiome, specifically by supporting bacteria like Eubacterium rectale, may help reduce hydrogen sulfite levels in your blood, which is beneficial for cardiovascular health.

Oral zinc supplementation may decrease the absorption of certain drugs, including ciprofloxacin, doxycycline, and risedronate.

If you take ciprofloxacin, doxycycline, or risedronate, separate your zinc supplementation from these medications by a few hours to ensure proper drug absorption.

High-dose phenolic compound supplementation can exhibit pro-oxidant effects and cause toxicity, including liver damage and accelerated tumorigenesis, in certain contexts.

Avoid high-dose polyphenol supplements. While dietary sources are safe, concentrated supplements can become pro-oxidant and cause liver stress or other toxic effects.

Engineered E. coli Nissle strains (SYNB1618 and SYNB1934) expressing phenylalanine-degrading enzymes successfully reduce fasting plasma phenylalanine levels in patients with Phenylketonuria (PKU) in Phase 1/2a and Phase 2 trials.

For PKU patients, engineered bacteria are showing promise in clinical trials to lower blood phenylalanine levels. This could eventually offer more dietary flexibility, but these treatments are not yet widely available.

Co-supplementation of whey protein and vitamin D significantly improves lean mass, muscle strength, and physical function in older adults, with particularly strong effects observed in healthy older adults and those not performing resistance exercise.

For older adults, combining whey protein with vitamin D is more effective than either alone for building muscle and improving physical function. This is especially true if you are not doing resistance exercise. Ensure your vitamin D levels are adequate.

Post-weigh-in rehydration should involve consuming 125-150% of lost body mass in fluids containing specific electrolytes (1700mg Na, 800mg K, 2300mg Cl, 13g CHO per liter) to maximize absorption and retention.

After weigh-in, drink fluids containing sodium, potassium, chloride, and carbs (like a sports drink or ORS). Drink 125-150% of the weight you lost. Start with 750-1000mL right away, wait 30 minutes, then eat a small, digestible meal with 50-100g carbs. Continue drinking at 1-1.5 liters per hour.