Browse the evidence

Selenium deficiency impairs immune function, increases susceptibility to infections (including HIV and COVID-19), and is linked to cardiovascular diseases such as Keshan disease and myocardial infarction.

Ensure adequate selenium intake through diet (e.g., Brazil nuts, seafood, meat) to support immune function and cardiovascular health. The recommended daily allowance for adults is 55 µg. Avoid excessive supplementation beyond 400 µg/day due to toxicity risks.

Excessive selenium intake (above nutritional levels) is associated with an increased risk of type 2 diabetes, insulin resistance, and dyslipidemia.

Do not exceed the tolerable upper intake level of 400 µg/day. If you are not deficient, high-dose selenium supplementation may increase your risk of type 2 diabetes and insulin resistance. Focus on food sources rather than supplements unless advised by a doctor.

Vitamin D deficiency, exacerbated by lockdown-induced reduced sun exposure, contributes to muscle loss by impairing calcium handling, mitochondrial function, and insulin signaling.

Get your Vitamin D levels checked, especially if you are older or indoors most of the time. Supplementation may help muscle strength if you are deficient, but it will not replace the need for exercise and protein.

High intake of alpha-linolenic acid (ALA) is associated with an increased risk of high-grade prostate cancer, whereas EPA and DHA show protective or neutral effects.

If you are concerned about prostate cancer, relying on high doses of flaxseed or ALA supplements may not be beneficial and could potentially increase risk for high-grade disease. Focus on marine sources of EPA and DHA, which have shown protective effects in studies, rather than high ALA intake.

Tocotrienols (specifically gamma and delta forms) exhibit superior antioxidant, anti-inflammatory, and anticancer properties compared to alpha-tocopherol, primarily due to their unsaturated isoprenoid side chain enabling better tissue penetration and unique metabolic pathways.

Consider incorporating tocotrienol-rich sources (like palm oil or rice bran oil) or supplements, particularly if you are concerned about inflammation or cancer risk, as they may offer protective benefits that standard Vitamin E (alpha-tocopherol) does not. Note that human clinical data is still emerging, so this is a supportive strategy rather than a primary treatment.

Higher magnesium intake is inversely associated with systemic inflammation (measured by plasma CRP) and a lower prevalence of metabolic syndrome in middle-aged and older women.

Focus on increasing magnesium-rich foods like whole grains, green leafy vegetables, legumes, and nuts. This study found that women with the highest intake of these foods had significantly lower levels of systemic inflammation (CRP) and a 27% lower risk of metabolic syndrome compared to those with the lowest intake. While this is observational, the biological plausibility and strong statistical association support prioritizing these foods for metabolic health.

Preoperative correction of nutritional deficiencies is recommended to mitigate the increased risk of postoperative deficiencies, as surgery further impacts oral intake and absorption.

Before your surgery, get your blood work done. If you are low in iron, Vitamin D, or B12, your dietitian will help you correct it. This gives you the best possible starting point for recovery.

Higher dietary intake of vegetables and potassium is associated with a significantly decreased odds of developing incident chronic kidney disease (CKD).

If you do not have diagnosed kidney disease, increasing your intake of vegetables and potassium-rich foods is a proven way to lower your risk of developing kidney disease later in life. Focus on whole food sources like vegetables rather than supplements, as the study highlights dietary patterns. This is a primary prevention strategy, not a treatment for existing kidney damage.

Creatine supplementation can attenuate muscle damage and oxidative stress following intense exercise, potentially aiding recovery.

If you do very intense workouts, taking creatine might help reduce muscle damage and oxidative stress. This could potentially help you recover faster, although the primary benefits are still strength and muscle growth.

Omega-3 polyunsaturated fatty acid (n-3 PUFA) supplementation (1000-2700 mg/day) significantly decreases serum liver enzymes (ALT, AST, GGT) and reduces liver fat in NAFLD patients.

Consider omega-3 supplementation (1000-2700 mg/day of EPA/DHA) as a potential adjunct to lifestyle changes, as it may help lower liver enzymes and liver fat. However, discuss this with a doctor as further research is needed.

Australian native microalgae (Scenedesmus sp., Nannochloropsis sp., Dunaliella sp., and a chlorophytic polyculture) offer superior or comparable nutritional profiles to commercial Spirulina and Chlorella supplements, specifically regarding high-quality protein, essential polyunsaturated fatty acids (EPA, ALA, ARA), and antioxidant pigments.

Consider adding Australian native microalgae like Nannochloropsis or Scenedesmus to your supplement regimen. These species offer high-quality protein and essential fatty acids like EPA and ALA, often in superior amounts compared to standard Spirulina or Chlorella products. This can be a strategic way to boost your intake of anti-inflammatory fats and antioxidants.

Nannochloropsis sp. is a superior source of eicosapentaenoic acid (EPA) and arachidonic acid (ARA) compared to commercial Spirulina and Chlorella, which lack detectable levels of these long-chain omega-3 fatty acids.

If you are looking for plant-based EPA, Nannochloropsis sp. is a much better source than Spirulina. This study found Spirulina had no detectable omega-3s, while Nannochloropsis sp. was rich in EPA. Look for supplements specifying Nannochloropsis sp. if you want these specific fatty acids.

Subclinical magnesium deficiency, defined by intracellular depletion despite normal serum levels, is a principal driver of cardiovascular disease and chronic conditions like diabetes and hypertension.

Standard blood tests often miss magnesium deficiency because they only measure a small fraction of your body's total stores. To support heart health and prevent chronic disease, focus on magnesium-rich whole foods (nuts, seeds, dark leafy greens) and consider supplementation if your diet is heavily processed, as modern food crops are increasingly depleted of magnesium. Aim for higher-than-minimum intake to maintain optimal intracellular levels.

Cyanidin-3-O-glucoside (Cy3G) exhibits significant bioactivity as a DNA radical scavenger, gastro-protective agent, anti-inflammatory, and anti-thrombotic factor, offering protection against Helicobacter pylori infection, age-related diseases, type 2 diabetes, cardiovascular disease, metabolic syndrome, and oral cancer.

Include Cy3G-rich foods like black elderberry, blackberries, and red grapes in your diet. While only a small fraction reaches your bloodstream, the compound and its metabolites work in your gut and through recycling mechanisms to support heart health, blood sugar control, and inflammation reduction.

Virgin olive oil minor components (phenols, squalene, triterpenes) provide antioxidant, anti-inflammatory, and antithrombotic benefits that protect against oxidative stress and improve endothelial function.

Choose 'virgin' or 'extra virgin' olive oil over refined oils. The unrefined nature preserves minor components like phenols and squalene, which help reduce inflammation and protect blood vessel lining.

Branched-chain amino acid (BCAA) supplementation (0.45 g/kg or 12g/day) can improve ammonia metabolism and nitrogen balance in cirrhosis patients, though single doses may transiently raise blood ammonia.

BCAA supplementation (12g/day) is a viable long-term strategy to lower ammonia levels in cirrhosis. Single doses may spike ammonia, so long-term use is preferred.

Tart Montmorency cherry juice and pomegranate extracts accelerate the recovery of muscle function and reduce soreness following eccentric exercise.

If you have a competition or hard training session in 2-3 days, consume tart cherry juice (approx. 2 servings/day) starting 4 days prior. Note that the specific effective dose is not standardized, and the benefit may be modest compared to the cost.

Vitamin D supplementation (4,000 IU/day) augments the recovery of maximal force after eccentric exercise in vitamin D-insufficient individuals.

If you are vitamin D deficient, take 4,000 IU of Vitamin D3 daily, especially during winter. This helps your muscles recover force faster after hard workouts. Do not use mega-bolus monthly doses.

Non-digestible oligosaccharides (NDOs) such as inulin and oligofructose increase true fractional calcium absorption in adolescents and postmenopausal women.

If you are an adolescent or postmenopausal woman, consuming 8-15 grams of inulin or oligofructose daily (e.g., in fortified orange juice) can significantly improve how much calcium your body absorbs. This is a functional food approach that may help if you struggle to meet calcium requirements through diet alone.

Combining beta-alanine with sodium bicarbonate or creatine may provide a modest additive ergogenic effect, but evidence for a synergistic effect is mixed and not consistently statistically significant.

If you use beta-alanine, adding sodium bicarbonate or creatine might offer a small additional boost, but results are inconsistent. Be aware that sodium bicarbonate can cause GI distress. The modest benefit may not justify the complexity for everyone.

Chitosan reduces total cholesterol by approximately 5% but has inconsistent effects on LDL-C, HDL-C, and triglycerides, with limited long-term efficacy data.

Chitosan may lower total cholesterol slightly, but it does not reliably lower LDL-C. Given its inconsistent effects and potential for gastrointestinal side effects, it is not a first-line supplement for lipid management.

Consumption of edible mushrooms provides bioactive compounds (polysaccharides, phenolics, terpenoids) that exert anti-carcinogenic, antioxidant, and hypocholesterolemic effects, potentially reducing risks of cardiovascular disease, cancer, and liver injury.

Incorporate edible mushrooms (like white button, oyster, or shiitake) into your diet regularly to gain access to unique bioactive compounds like beta-glucans and phenolics. These compounds support heart health by lowering cholesterol, boost immunity, and may help reduce cancer risk. You don't need to eat them in large quantities; their potency comes from these specific nutrients. If you dislike the texture, look for mushroom extracts or powders added to other foods.

Dietary magnesium intake below the Recommended Daily Allowance (RDA) is associated with significantly higher levels of C-reactive protein (CRP), a marker of inflammation and cardiovascular risk, in US adults not taking magnesium supplements.

Check your magnesium intake. If you are over 40 or overweight, ensuring you meet the Recommended Daily Allowance (approx. 310-420mg/day depending on age/sex) through diet (leafy greens, nuts, legumes) may help lower inflammation markers like CRP. Since most people fall short, prioritizing magnesium-rich foods is a low-risk strategy for cardiovascular health.

Higher plasma incorporation of EPA is positively correlated with greater gains in skeletal muscle mass in patients receiving fish oil supplementation.

Not everyone responds to fish oil equally. Measuring blood EPA levels could help identify who will benefit most from supplementation, suggesting personalized dosing or monitoring might be useful.