Browse the evidence

Higher circulating levels of Docosahexaenoic Acid (DHA) and total omega-3 fatty acids are significantly associated with increased gut microbiome alpha diversity and a higher abundance of Lachnospiraceae bacteria in middle-aged and elderly women.

For middle-aged and elderly women, maintaining higher levels of DHA (via diet or supplementation) is associated with a more diverse gut microbiome, specifically an increase in Lachnospiraceae bacteria. This association holds true even when accounting for dietary fiber intake, suggesting that omega-3s play a distinct role in gut health beyond just feeding fiber-fermenting bacteria.

Dietary zinc deficiency risk in Africa is high (40% population at risk) primarily due to low bioavailability caused by high phytate intake from cereal-based diets, but this risk can be reduced by 90% through biofortified breeding targets.

If you live in a region where diets are heavily based on cereals like maize, you are at high risk for zinc deficiency due to phytates blocking absorption. Supporting or consuming biofortified crops (like those bred by HARVESTPLUS) is a highly effective strategy to reduce this risk by up to 90%. Diversifying your diet with animal products or fortified foods is also necessary.

Adherence to a Mediterranean or Vegetarian diet (rich in fiber, fruits, vegetables, olive oil, and fish) prevents dysbiosis and reduces the risk of Inflammatory Bowel Diseases (IBD).

Adopt a Mediterranean or Vegetarian dietary pattern. Prioritize daily consumption of fruits, vegetables, whole grains, and olive oil. Include oily fish weekly. This pattern supports a healthy microbiome and reduces inflammation.

Consumption of okra (Abelmoschus esculentus) lowers serum cholesterol and reduces cardiovascular disease risk through the binding of bile acids and cholesterol by soluble fiber (mucilage).

Include okra in your diet to help manage cholesterol. The soluble fiber (mucilage) in okra binds to cholesterol and bile acids, helping to lower serum cholesterol levels and reduce heart disease risk. You can consume it fresh, dried, fried, or boiled.

Switching from animal-based foods to novel plant-based meat alternatives (PBMAs) without careful planning leads to significant micronutrient deficiencies (calcium, potassium, magnesium, zinc, Vitamin B12) and increased intake of public health-sensitive nutrients (saturated fat, sodium, sugar).

If you are replacing meat with plant-based meat alternatives, check the label. You may be missing out on calcium, zinc, and Vitamin B12 while consuming more salt and saturated fat. To maintain nutritional adequacy, prioritize traditional plant sources like beans, nuts, and seeds, and consider supplements if you are vegan.

Optimizing essential and semi-essential nutrient intakes in older adults reduces the risk and progression of noncommunicable diseases (NCDs) such as cardiovascular disease, dementia, and musculoskeletal disorders.

As you age, your body's ability to utilize nutrients may change. Ensure your diet is dense in essential vitamins and minerals, not just low in calories. If you have known deficiencies or increased metabolic needs, consult a professional to optimize your intake, as this can help mitigate risks for heart disease, cognitive decline, and muscle loss.

Regular consumption of cruciferous vegetables (specifically broccoli) reduces the risk of prostate cancer progression.

Eat at least one portion of broccoli every week. This specific vegetable has been linked to reducing the progression of prostate cancer, likely due to its unique phytonutrients like glucoraphanin.

Regular consumption of Allium vegetables (onions and garlic) is associated with a reduced incidence of various cancers, including stomach, colon, and prostate cancer.

Include onions and garlic in your diet regularly. Eating one to seven portions of onions per week is linked to lower risks of several cancers, including stomach and colon cancer.

Tomato consumption, specifically due to lycopene, is associated with a reduced risk of prostate, colorectal, and gastric cancers, as well as cardiovascular disease.

Eat tomatoes regularly, whether fresh or processed (like sauce or paste). Processed forms often have higher lycopene, which is linked to lower risks of prostate and other cancers.

Vitamin D supplementation is indicated for older adults with low levels (<30 ng/mL) to combat sarcopenia, functional decline, and falls risk, with Vitamin D3 (cholecalciferol) being the preferred form.

If you are older, ask your doctor to check your Vitamin D levels. If they are low (below 30 ng/mL), supplementation is recommended to help prevent muscle loss and falls. Use Vitamin D3 (cholecalciferol) supplements, as they are more effective than D2. Sun exposure is often insufficient due to age-related skin changes.

Antioxidant supplements (zinc, lipoic acid, carnitine, cinnamon, green tea, and possibly vitamin C plus E) provide only marginal benefits for managing obesity and type 2 diabetes, whereas antioxidant-rich foods are recommended as part of a healthy lifestyle.

Do not rely on antioxidant supplements to fix obesity or diabetes. The evidence shows only marginal benefits for specific supplements like zinc, lipoic acid, and carnitine. Instead, focus on consuming antioxidant-rich whole foods (fruits, vegetables, nuts) as part of a broader lifestyle that includes weight management and exercise. Supplements are not a substitute for these foundational habits.

Lipoic acid supplementation (300-1800 mg/day) may improve glycemic control, insulin sensitivity, and weight loss in obese or diabetic patients, but effects are marginal and may be negated without concurrent exercise.

If you choose to use lipoic acid for diabetes or obesity, expect only marginal benefits. Studies used doses between 300mg and 1800mg daily. Crucially, do not take it without exercise, as one study suggested it might worsen LDL atherogenicity in sedentary obese individuals. Combine it with physical activity for potential improvements in insulin sensitivity and modest weight loss.

Zinc supplementation improves fasting blood glucose, postprandial plasma glucose, and lipid profiles in diabetic patients, with potentially greater benefits for those who are poorly controlled or overweight.

Consider zinc supplementation if you have diabetes, especially if you are overweight or your blood sugar is not well-controlled by medication. A meta-analysis suggests it can improve fasting blood glucose and lipid profiles. However, the benefits are likely marginal compared to standard care and lifestyle changes.

Carnitine supplementation (L-Carnitine) provides marginal benefits for body weight, glycemic control, and lipid profiles in diabetic patients, particularly when combined with other medications like orlistat or sibutramine.

L-Carnitine supplementation offers only marginal benefits for weight loss and glycemic control in diabetic patients. It is often studied in combination with other medications like orlistat or sibutramine. Do not expect significant results from carnitine alone; focus on standard diabetes management and lifestyle changes.

Daily oral supplementation of 200 µg selenium and 400 IU vitamin E for 14 weeks significantly improves sperm motility and morphology in men with idiopathic asthenoteratospermia.

For men with unexplained low sperm motility (asthenoteratospermia), a daily regimen of 200 mcg selenium and 400 IU vitamin E taken for at least 14 weeks may improve sperm movement and shape. This is not a cure-all for all infertility types and requires medical diagnosis to rule out other causes.

Increasing the proportion of animal-based protein in cereal-dominated diets significantly improves nutritional status by providing complete essential amino acids and enhancing the bioavailability of critical minerals like iron and zinc.

If you live in a region where meat is expensive or culturally reserved, prioritize adding small amounts of animal products (meat, milk, eggs) to your staple cereal/legume meals. This improves the quality of protein you get and helps your body absorb iron and zinc from your food. Focus on local, indigenous livestock breeds which are often more sustainable and affordable.

Anthocyanin consumption reduces oxidative stress and inflammatory markers (e.g., IL-6) and improves cardiometabolic biomarkers (lipid profiles, blood pressure) in populations with metabolic disorders or cardiovascular risk.

Incorporate anthocyanin-rich foods like berries, cherries, and pomegranate into your daily diet to help manage inflammation and support heart health. Focus on whole food sources or standardized extracts if advised by a healthcare provider, especially if you have metabolic risk factors.

Meat is a high-quality source of essential amino acids, minerals (iron, zinc, selenium), and B-complex vitamins, making it a significant contributor to human nutritional requirements when consumed in balanced proportions.

Include meat in your diet to ensure adequate intake of high-quality protein, iron, zinc, and B vitamins. Focus on moderate consumption rather than elimination, as excessive intake is linked to health risks, but balanced intake supports overall health.

Adherence to a 'health-conscious' dietary pattern, characterized by high intake of fatty fish, nuts, fresh fruit, and vegetables, is associated with the most favorable micronutrient profile (including selenium, vitamin D, B12, and biotin) among university students.

To maximize nutrient intake as a student, prioritize a 'health-conscious' pattern: eat fatty fish, nuts, fresh fruit, vegetables, and low-fat yogurt. Note that this pattern was associated with higher food spending, so budgeting for these specific items is necessary to achieve the nutrient benefits.

Dietary calcium intake can enhance the response to vitamin D supplementation, with higher calcium intake associated with greater increases in 25(OH)D concentrations.

If you are taking vitamin D, ensuring adequate calcium intake (through diet or supplements) may help you achieve higher blood levels of vitamin D. This is particularly relevant for postmenopausal women. However, results vary, and it is not a substitute for appropriate vitamin D dosing.

Dietary components such as proteins, medium-chain triglycerides, and indigestible carbohydrates (prebiotics) enhance magnesium absorption, while phytates, oxalates, and high fiber impair it.

To maximize magnesium absorption from your diet, include sources of protein, prebiotics (like inulin or resistant starch), and medium-chain fats. Conversely, be aware that high-fiber foods, phytates (in grains/nuts), and oxalates (in spinach) can bind magnesium and reduce its absorption.

Consuming fruits and vegetables rich in antioxidants (vitamins A, C, E, carotenoids, phenolic acids, flavonoids) helps prevent diseases associated with oxidative stress, including cardiovascular disease, cancer, and neurodegenerative disorders, by neutralizing free radicals and reducing oxidative stress.

Eat a variety of fruits and vegetables daily to get natural antioxidants. Focus on colorful produce like oranges, tomatoes, apples, and leafy greens, as they contain high levels of vitamins and polyphenols that help protect your body from cellular damage and reduce the risk of chronic diseases like heart disease and cancer.

High intake of polyphenol-rich foods (nuts, fruits, vegetables, olive oil) has the potential to alleviate components of metabolic syndrome (body weight, blood pressure, blood glucose, lipid metabolism), but no single polyphenol or food influences all metabolic syndrome features.

Focus on eating a diet rich in polyphenols (nuts, fruits, vegetables, spices, olive oil) consistently over the long term. Do not rely on single supplements or acute doses to fix metabolic syndrome, as evidence for single compounds is weak and inconsistent. The benefit comes from the overall dietary pattern.

Supplementation with Nicotinamide Mononucleotide (NMN) increases SIRT1, PGC-1α, and leptin expression while reducing pro-fibrotic collagens in a SIRT1-dependent manner.

NMN supplementation in cell models boosts metabolic health markers like leptin and mitochondrial function via SIRT1. However, translating the 1 mM cell culture dose to humans is not direct, and clinical efficacy remains to be fully established.