Browse the evidence

Low dietary intake of fish or n-3 PUFAs is associated with an increased risk of depression and Alzheimer's disease in older populations.

To support brain health and reduce the risk of depression and Alzheimer's, aim for regular consumption of fish or ensure adequate intake of n-3 PUFAs through diet or supplements, especially as you age.

Higher serum 25-hydroxyvitamin D (25(OH)D) concentrations are linearly associated with a lower risk of respiratory infections and improved lung function (FEV1 and FVC) in British adults.

Maintain adequate vitamin D levels, particularly during winter months, as higher levels are associated with fewer respiratory infections and better lung function. This is an observational finding, so while it supports general health guidelines for vitamin D, it does not prove that supplementation alone prevents all infections.

Maternal supplementation with 6400 IU/day of Vitamin D3 during lactation safely and significantly increases both maternal and infant circulating 25(OH)D levels, rendering infant oral supplementation unnecessary.

If you are breastfeeding, standard prenatal vitamins (400 IU Vitamin D) are likely not enough to keep you and your baby healthy regarding Vitamin D, especially if you have limited sun exposure. This study suggests that taking 6400 IU of Vitamin D3 daily is safe and effectively boosts Vitamin D levels in both you and your baby, potentially removing the need for separate infant drops. Always consult your doctor before starting high-dose supplementation.

Tryptophan supplementation (1 g or more) increases subjective sleepiness and decreases time to sleep in subjects with mild insomnia.

If you have mild insomnia, tryptophan supplementation of 1 gram or more may help you fall asleep faster and feel sleepier. This works by increasing serotonin levels in the brain.

GABA supplementation (300 mg/day for 4 weeks) decreases sleep latency and increases sleep efficacy in patients with insomnia.

For insomnia, GABA supplementation of 300 mg per day for 4 weeks may help you fall asleep faster and improve sleep quality. This works by leveraging GABA's role as an inhibitory neurotransmitter.

Vegetarians may have lower muscle creatine and carnosine levels, but this does not negatively impact performance; however, vegetarians may respond more robustly to creatine supplementation.

If you are vegetarian, your muscle creatine levels may be lower, but this doesn't hurt your performance. You might actually benefit more from creatine supplementation than meat-eaters, so consider it if you do high-intensity training.

Oral supplementation with Nicotinamide Riboside (NR) at a dose of 1000 mg twice daily significantly increases whole-blood NAD+ levels in healthy adults.

Take 1000 mg of Nicotinamide Riboside (NR) twice daily. This dose has been shown to double whole-blood NAD+ levels in healthy adults without causing the side effects (like flushing) associated with other Vitamin B3 supplements. The study used an 8-day escalation protocol, but maintenance at 1000 mg BID is the effective dose for increasing NAD+.

Higher consumption of fruit and vegetables (5+ portions/day) is associated with a lower risk of incident pre-frailty or frailty in older adults.

Aim for 5 or more portions of fruit and vegetables daily. This specific intake level is linked to a large reduction in frailty risk. If fresh produce is costly, consider frozen or canned options which retain nutritional value.

Dietary supplementation with Chlorella and Spirulina microalgae provides essential long-chain polyunsaturated fatty acids (LCPUFAs), specifically omega-3 (EPA, DHA) and omega-6 (GLA, AA), which support anti-inflammatory pathways, cardiovascular health, and neurological development.

Incorporate Chlorella or Spirulina supplements or foods into your diet to boost your intake of essential omega-3 and omega-6 fatty acids. These compounds support heart health, reduce inflammation, and aid brain function, especially as you age. Since your body cannot make these fats, relying on sources like microalgae ensures you get them directly.

Chlorella and Spirulina microalgae are rich sources of phenolic compounds, vitamins, and polysaccharides that exhibit antioxidant, anti-inflammatory, and immunomodulatory properties, supporting overall health and disease prevention.

Include Chlorella or Spirulina in your diet to boost your intake of antioxidants, vitamins, and immune-supporting polysaccharides. These compounds help protect your cells from damage, support your immune system, and may reduce the risk of chronic diseases. They are available in various forms, making it easy to add them to your routine.

Dietary intake of polyunsaturated fatty acids (PUFAs), specifically DHA from fish oil and walnuts, reduces amyloid-beta (Aβ42) production and protects against its toxicity, thereby slowing cognitive decline in Alzheimer's disease models.

Include sources of DHA, such as fatty fish or walnuts, in your diet to support brain health. While high-dose supplements may help slow cognitive decline in those with mild memory complaints, they are less effective for those with established Alzheimer's, particularly ApoE4 carriers. Focus on dietary sources for prevention.

Well-planned vegetarian and vegan diets during pregnancy are safe for maternal and fetal health but require strict monitoring and supplementation of key micronutrients (B12, D, iron, calcium, zinc) to prevent deficiency-related adverse outcomes.

If you are pregnant and follow a vegetarian or vegan diet, you can have a healthy pregnancy, but you must be proactive. Focus on getting enough protein (1.1 g/kg/day for vegetarians), and ensure you are supplementing or consuming fortified foods for Vitamin B12, Vitamin D, Iron, Calcium, and Zinc. Regular blood tests are essential to monitor these levels, as plant-based sources are often less bioavailable than animal sources.

A high-fiber semi-vegetarian diet may help prevent relapse of symptoms in patients with inflammatory bowel disease (IBD), specifically Crohn's disease.

If you have Crohn's disease and are in remission, a high-fiber semi-vegetarian diet may help prevent symptom relapse. This diet includes up to 32.4g of fiber per 2,000 kcal and avoids known high-risk foods for IBD. Consult your doctor before making significant dietary changes.

Specific probiotic strains improve gut barrier integrity, reducing gut permeability and systemic endotoxemia caused by intense, prolonged exercise.

If you suffer from GI distress during long or intense workouts, consider a probiotic strain known to support gut barrier function. This may help prevent 'leaky gut' and systemic inflammation associated with heavy training.

Dairy consumption is associated with a reduced risk of hypertension and type 2 diabetes, independent of body weight changes.

Including low-fat dairy in your diet may help lower blood pressure and reduce the risk of type 2 diabetes. This benefit appears to come from nutrients like calcium and bioactive peptides, not just fat content.

Fermentation of plant-based matrices reduces anti-nutritional factors (ANF) such as phytic acid and trypsin inhibitors, thereby improving the nutritional value and digestibility of plant proteins.

Choose fermented plant-based foods (like yogurt made from soy, oats, or legumes) over unfermented alternatives. The fermentation process breaks down compounds that block nutrient absorption, making the protein and minerals in plants more usable by your body.

Micronutrient supplementation alleviates fatigue and improves physical performance in individuals with marginal deficiencies, but does not enhance performance in those with adequate dietary intake.

If you are chronically tired and eat a restricted or poor-quality diet, a multivitamin may help restore your energy levels, but it will not work instantly. You must take it consistently for at least 6 weeks to see benefits. If you already eat a balanced, nutrient-rich diet, adding supplements is unlikely to improve your energy or performance.

Consumption of edible fruits rich in bioactive compounds (polyphenols, vitamins, minerals) delays aging and reduces the risk of age-related chronic diseases by neutralizing reactive oxygen species (ROS) and reducing oxidative stress.

Eat a variety of colorful fruits daily. They contain natural antioxidants like polyphenols and vitamins that fight the cellular damage (oxidative stress) associated with aging and chronic disease. Focus on whole fruits rather than juices to maximize fiber and nutrient benefits.

Implementing dietary diversification through agricultural biodiversity (increasing consumption of indigenous, nutrient-rich traditional foods) improves micronutrient status and reduces the risk of chronic diseases compared to simplified, cereal-dependent diets.

Shift your diet away from relying heavily on cheap, processed cereals (like white rice and refined flour) and incorporate more locally available, traditional vegetables, legumes, and spices. These foods are often richer in essential minerals and protective plant compounds. If traditional preparation is time-consuming, look for or advocate for improved processing methods that make these healthy local foods more convenient to eat daily.

Dietary diversity, specifically the consumption of diverse plant foods including indigenous leafy vegetables and spices, is associated with reduced risk of chronic diseases (cardiovascular, diabetes, cancer) and improved longevity.

Eat a wide variety of plant foods, especially colorful vegetables, fruits, legumes, and spices. These provide protective compounds (antioxidants, phytochemicals) that help prevent chronic diseases like heart disease and diabetes, beyond just providing calories.

Encapsulating plant polyphenols in green bio-based nanocarriers (proteins, polysaccharides, or lipids) significantly improves their oral bioavailability and stability compared to unencapsulated forms.

If you take polyphenol supplements (like green tea extract or curcumin), look for those using advanced delivery systems (like nano-encapsulation). Standard powders may pass through your system without being absorbed effectively. The technology ensures the active ingredients actually enter your bloodstream.

Long-term consumption of foods rich in plant polyphenols is associated with the prevention or improvement of chronic diseases including diabetes, cardiovascular disease, cancer, and neurodegenerative disorders.

Incorporate a variety of polyphenol-rich plant foods (fruits, vegetables, tea, coffee) into your daily diet. This long-term dietary pattern supports heart health, blood sugar regulation, and cognitive function, acting as a preventive measure against chronic diseases.

Processing methods (blanching, freezing, drying) significantly alter the retention of bioactive compounds in carrots, with some methods increasing phenolic content while others decrease it.

How you prepare carrots matters. Blanching before freezing or juicing can sometimes increase the availability of phenolic compounds compared to just pasteurizing. However, making jam or marmalade from black carrots significantly reduces phenolic content and antioxidant capacity. For maximum benefit, consider blanching or light cooking rather than prolonged high-heat processing or making jams.

The nutritional and sensory profile of kefir is significantly influenced by the type of milk used (cow, camel, goat, buffalo) and the fermentation process.

Choose your kefir based on your preferences and dietary needs, as different milk bases offer different nutrient profiles and flavors.