Browse the evidence

Magnesium deficiency is mechanistically linked to cellular calcium activation, which drives inflammation, metabolic syndrome, and vascular calcification via TRPM channels.

Maintaining adequate magnesium intake helps regulate calcium at the cellular level, potentially reducing inflammation and vascular stiffness. This is achieved through a balanced diet rich in magnesium.

Selenium status above 120 μg/L is associated with an elevated risk of type 2 diabetes and certain cancers.

Do not assume more selenium is always better. Levels above 120 μg/L in the blood are linked to higher risks of type 2 diabetes and some cancers. Avoid high-dose supplementation unless medically indicated and monitored.

Quercetin acts as a SIRT1 activator to mitigate aging-related diseases, including neurodegenerative disorders, by regulating oxidative stress, inflammation, and mitochondrial function.

Quercetin is a natural flavonoid found in foods like onions and grapes that may help protect against age-related brain and body decline by activating the SIRT1 protein. This activation helps reduce inflammation and oxidative stress. While animal studies show promise for conditions like Alzheimer's and Parkinson's, human clinical data is not provided here, so it should be viewed as a potential supportive supplement rather than a cure.

Multinutrient supplementation combined with exercise does not consistently improve muscle strength, size, or physical performance in older adults compared to exercise alone.

Do not rely on multinutrient supplements to improve your muscle strength or size. The evidence is inconsistent, and they do not reliably add benefit to exercise. Focus on resistance training and a balanced diet rather than expensive fortified drinks or complex supplements.

Selenium deficiency is a contributing factor in the development of Keshan disease, an endemic cardiomyopathy, likely through mechanisms involving the antioxidant function of selenoproteins.

In regions with very low soil selenium, ensuring adequate selenium intake is critical to prevent Keshan disease, a form of heart disease. For most people in non-endemic areas, meeting the standard AI (70 µg/day) prevents this risk.

Geroprotective compounds (drugs) alter gene expression and regulation, providing a mechanism for lifespan and healthspan extension.

There are specific drugs (geroprotectors) that change gene expression to potentially extend healthspan. This database catalogs these drugs and their effects, helping researchers find potential treatments.

Acute administration of Vitamin C (2g oral) reverses noise-induced endothelial dysfunction, suggesting oxidative stress is the primary mechanism of noise-induced vascular damage.

While Vitamin C can acutely improve blood vessel function after noise stress, this does not replace the need to minimize noise exposure. Using antioxidants to mitigate the damage of chronic stress is a secondary strategy; primary prevention involves reducing the stressor (noise).

Osteocalcin regulates bone mineralization by inhibiting hydroxyapatite crystal growth and nucleation, although its absence leads to smaller, less perfect crystals rather than a total failure of mineralization.

Osteocalcin helps ensure your bone crystals are strong and well-formed. While you can't supplement osteocalcin directly, ensuring adequate Vitamin K and Calcium intake supports the production of functional osteocalcin, which contributes to bone quality.

Mitophagy, the selective degradation of damaged mitochondria, is a critical quality control mechanism that promotes longevity in model organisms, and its decline contributes to the accumulation of dysfunctional mitochondria in aging.

Supporting mitochondrial quality control through healthy lifestyle habits (like exercise and caloric restriction) may naturally enhance mitophagy, as seen in model organisms. However, since this paper is a mechanism review, specific dosages or supplements for humans are not provided. Focus on maintaining overall metabolic health to support these natural quality control processes.

Tocotrienols show promise in managing diabetes and hyperlipidemia by reducing blood glucose, improving insulin sensitivity, and lowering lipid levels in animal models.

While animal studies show tocotrienols can improve blood sugar control and lipid profiles, human evidence is not yet robust enough to recommend them as a primary treatment for diabetes. Consult a doctor before using them for metabolic management.

Dietary intake of polyphenols (specifically curcumin from turmeric) reduces neuroinflammation and oxidative stress, thereby supporting neuroplasticity and cognitive function in aging.

Incorporate turmeric (curcumin) into your diet. While bioavailability is a challenge, studies suggest that regular consumption of curry (containing turmeric) is associated with better cognitive scores in elderly populations. For supplements, look for formulations designed to enhance absorption.

Food fortification and thiamine supplementation are effective interventions for raising thiamine status and reducing infantile beriberi in high-risk regions, although trial data remains limited.

If you live in an area where rice is the main food source, check if it is fortified. If you are pregnant or breastfeeding, discuss thiamine supplementation with your healthcare provider to protect your baby's health.

Higher sodium (salt) intake is associated with significantly increased odds of developing incident chronic kidney disease (CKD).

To prevent kidney disease, reduce your salt intake. The study shows that higher sodium levels are linked to a higher risk of developing CKD. Public health efforts should focus on reducing population-wide sodium consumption. This is a key modifiable lifestyle factor.

Lactic acid bacteria in fermented foods produce bioactive metabolites (postbiotics) such as biopeptides, vitamins, and GABA, which confer health benefits even if the bacteria themselves are not alive at consumption.

You don't always need live bacteria to get health benefits from fermentation. Look for fermented foods that produce bioactive compounds like biopeptides (which may help blood pressure), vitamins (B and K), and GABA (for stress/mood). These benefits exist even in heat-treated fermented products like some cheeses or baked sourdough, though live-culture foods offer an additional microbial boost.

VLCD increases the microbial metabolic capacity for butyrate fermentation, whereas LSG decreases it, despite no significant change in actual faecal butyrate concentrations for either group.

Dieting (VLCD) trains your gut bacteria to be more efficient at producing butyrate, a beneficial short-chain fatty acid. Surgery (LSG) reduces this efficiency. However, because you aren't eating much fiber, you don't necessarily see more butyrate in your stool.

High intake of long-chain n-3 (LCn3) omega-3 fatty acids does not significantly reduce all-cause mortality, cardiovascular mortality, or major cardiovascular events compared to low intake in primary or secondary prevention populations.

If you are trying to prevent heart disease or have existing heart conditions, increasing your intake of long-chain omega-3 fatty acids (from fish or supplements) is unlikely to significantly lower your risk of death or heart events on its own. Focus on proven strategies like managing blood pressure, cholesterol, and blood sugar, and maintaining a healthy weight.

Exercise training prevents the development of Nonalcoholic Steatohepatitis (NASH) and liver fibrosis by suppressing chronic inflammation and downregulating scavenger receptors in Kupffer cells.

If you have fatty liver, exercise is a primary treatment to reduce liver inflammation and scarring, working alongside dietary changes.

Iron fortification of wheat flour may have little to no effect on anemia or iron deficiency, and in some cases, poor diet quality can compromise its benefits.

Iron-fortified wheat flour may not effectively reduce anemia in populations with poor overall diet quality due to low bioavailability. Complementary dietary improvements are necessary for this intervention to be effective.

High dietary fructose intake increases intestinal permeability by downregulating tight junction proteins (occludin and ZO-1) and altering microbiota composition, leading to increased systemic endotoxin levels.

If you consume high amounts of added fructose (e.g., high-fructose corn syrup or large amounts of juice), you may be compromising your gut barrier integrity. This can lead to increased inflammation and endotoxin levels. Focus on whole fruits with fiber rather than isolated sugars to mitigate this risk.

Thiazolidinediones (TZDs) improve insulin sensitivity primarily by reducing intramyocellular lipids and diacylglycerol, thereby reducing PKC activation, rather than directly enhancing insulin signaling pathways like PI3K/Akt in all patients.

TZDs (like rosiglitazone) help manage type 2 diabetes by improving how muscles handle glucose. While they may enhance insulin signaling in some cases, their primary benefit likely comes from reducing fat accumulation in muscles (specifically diacylglycerol), which removes a block on insulin signaling. This makes them effective even when direct signaling enhancement is not observed.

Centenarians exhibit enhanced cytochrome P450 (CYP) enzyme activity and anti-oxidative responses, evidenced by increased 8,9-EpETrE and decreased lipid peroxidation markers (9-HODE, 9-oxoODE).

Focus on supporting your body's natural enzymatic detoxification systems through a balanced diet rich in diverse nutrients, rather than relying on high-dose antioxidant supplements. The paper suggests that the *process* of metabolism and detoxification (CYP activity) is crucial for longevity.

Omega-3 polyunsaturated fatty acid (n3-PUFA) supplementation promotes amyloid-beta clearance and protects AQP4 polarization, thereby enhancing glymphatic function.

Consider incorporating Omega-3 fatty acids (via diet or supplementation) to support brain health. Research suggests they help maintain the polarization of AQP4 channels, which are critical for the glymphatic system's ability to clear waste products like amyloid-beta from the brain.

Curcumin inhibits NF-κB signaling and reduces cancer proliferation in multiple cancer types, including breast, pancreatic, skin, liver, and colon cancer, in mouse models.

Curcumin, found in turmeric, shows promise in reducing cancer risk in animal studies by inhibiting inflammatory pathways. However, its low bioavailability limits its current use as a standalone treatment, and research is focused on improving its absorption.

HMB improves immune function by increasing lymphocyte blastogenesis and macrophage activity, particularly under stress conditions.

HMB may support immune function, especially during stressful periods, by enhancing immune cell activity.