Browse the evidence

Dietary compounds such as capsaicin, resveratrol, berberine, and green tea extract can induce browning of white adipose tissue in animal models.

Incorporating foods rich in capsaicin (chili peppers), resveratrol (grapes), berberine (barberry), and green tea may support the browning of fat tissue. While animal studies show clear benefits, humans should view these as supportive dietary choices rather than standalone cures for diabetes.

Processing and cooking methods significantly reduce the retention of B-complex vitamins, particularly Thiamin (B1), in meat.

Be aware that cooking meat, especially boiling or canning, can significantly reduce its B-vitamin content. To maximize nutrient intake, consider cooking methods that minimize leaching and heat exposure.

Green extraction technologies (microwave, ultrasound-assisted) are efficient for recovering antioxidants from fruit and vegetable waste streams, offering yields similar to conventional methods with milder operating conditions.

This information is primarily relevant for food scientists and manufacturers. For consumers, it implies that processed foods or supplements derived from 'green extraction' may retain high antioxidant levels, but direct consumption of fresh produce remains the primary source.

Nicotinamide mononucleotide (NMN) supplementation increases NAD+ levels in aged organisms, which reverses age-related declines in mitochondrial function, insulin sensitivity, and cognitive performance.

Current evidence for NMN's anti-aging benefits comes from animal studies showing improved metabolic and cognitive health. Human clinical trials are ongoing, but no efficacy data is yet available. Do not expect proven anti-aging results in humans until more clinical data is published.

NMN supplementation improves specific age-related physiological declines, including insulin sensitivity, vascular function, and cognitive performance, in aged animal models.

Animal studies show NMN can improve insulin sensitivity, blood vessel health, and memory in old age. However, these results have not been confirmed in humans. Wait for clinical trial results before expecting these specific benefits.

Plasma levels of NAD+ and NADP+ significantly decline with age, while levels of their reduced forms (NADH, NADPH) and catabolites (NAM, MeNAM, ADPR) increase, indicating a dysregulated NAD+ metabolome in normal aging.

This study confirms that NAD+ levels drop significantly as you age, which is linked to cellular energy and repair issues. While this paper doesn't prescribe a fix, it highlights that this decline is a key feature of aging and suggests that maintaining or boosting NAD+ levels (e.g., through precursors like NR or NMN, as mentioned in references) might be a viable strategy for healthspan.

Polyphenols found in the Mediterranean Diet (e.g., from olive oil and red wine) reduce cancer risk by inhibiting inflammatory pathways (NF-κB, COX-2) and modulating signaling molecules (mTOR, sirtuins).

Consume polyphenol-rich foods like extra virgin olive oil, red wine (in moderation), and colorful fruits/vegetables. These contain compounds that help regulate inflammation and cell growth pathways, potentially lowering cancer risk.

There is insufficient evidence to determine the benefit of vitamin D, calcium, or combined supplementation for preventing fractures in community-dwelling men and premenopausal women.

For men and premenopausal women, current research does not provide enough information to say whether vitamin D and calcium supplements prevent fractures. Because the evidence is insufficient and there are known risks (like kidney stones), these supplements are not recommended for primary fracture prevention in these groups.

Supplementing with NAD+ precursors (specifically Nicotinamide Riboside or Nicotinamide Mononucleotide) or inhibiting NAD+-consuming enzymes (PARP/CD38) restores mitochondrial function and improves metabolic health in models of mitochondrial disease, aging, and age-related disorders.

Current evidence from animal and cell models suggests that maintaining or boosting NAD+ levels via precursors (like NR or NMN) or lifestyle factors (fasting, exercise) may support mitochondrial health and metabolic function, particularly in aging or disease states. However, optimal dosing, safety, and efficacy in healthy humans remain to be determined by future clinical trials.

Single oral administration of Nicotinamide Mononucleotide (NMN) up to 500 mg is safe and well-tolerated in healthy men, causing no significant adverse clinical symptoms or changes in vital signs.

If you are a healthy man between 40 and 60, taking a single dose of NMN (up to 500mg) appears safe in the short term, with no observed negative effects on vital signs, liver enzymes, or general well-being. This does not prove long-term benefits, but it suggests the supplement is well-tolerated at these doses.

Oral administration of NMN (100-500 mg) leads to a dose-dependent increase in plasma levels of its metabolites, specifically N-methyl-2-pyridone-5-carboxamide (2Py) and N-methyl-4-pyridone-5-carboxamide (4Py), indicating successful metabolic conversion.

Taking NMN orally results in measurable levels of its metabolites in your blood, suggesting your body absorbs and processes it. Higher doses (500mg) produce more of these metabolites than lower doses (100mg).

Specific dietary components (e.g., folate, choline, vitamin B12) influence DNA methylation patterns by affecting the availability of methyl donors like S-adenosylmethionine (SAM).

Ensure adequate intake of folate, choline, and vitamin B12 through your diet to support healthy DNA methylation processes, which are linked to cardiovascular health and aging.

Capsaicin, the active compound in hot chili peppers, enhances the intestinal absorption of micronutrients like calcium, iron, and zinc by increasing intestinal permeability and absorptive surface area.

Consuming spicy foods may help your body absorb more minerals from your food. This is due to capsaicin improving how your intestines work. However, this effect is subtle and should not replace eating nutrient-dense foods.

Supplementation with Vitamin B complex (B6, B9, B12) reduces homocysteine levels, but this reduction does not necessarily translate to slower cognitive impairment or reduced dementia incidence in the general population.

Ensure adequate intake of Vitamin B6, B9 (Folic Acid), and B12, especially if you have high homocysteine levels, as deficiency is linked to vascular risks. However, do not rely on B-vitamin supplements alone to prevent dementia, as clinical trials show they do not consistently improve cognitive function or reduce dementia incidence in the general population.

In obese adolescents, elevated levels of Faecalibacterium prausnitzii and Actinomyces are associated with increased energy recovery from unabsorbed carbohydrates, contributing to obesity phenotypes.

For obese adolescents, gut bacteria play a specific role in extracting energy from food. High levels of Faecalibacterium prausnitzii may mean your body is extracting more calories from carbohydrates than expected. This suggests that dietary strategies focusing on carbohydrate quality and quantity might need to be tailored specifically for adolescents, distinct from adult approaches.

Specific bioactive compounds in the Mediterranean Diet, particularly oleuropein and hydroxytyrosol from extra virgin olive oil, exert anti-inflammatory and epigenetic effects that may prevent neurodegenerative diseases and colorectal cancer.

Ensure your extra virgin olive oil is high quality and unrefined to preserve phenolic compounds like oleuropein. These compounds are linked to anti-inflammatory and potential neuroprotective benefits, though human dosing for specific disease prevention is not yet fully established.

Vitamin D supplementation does NOT improve muscle strength (1-RM) or power in young athletes if serum levels do not exceed 40 ng/mL.

Don't expect Vitamin D to make you stronger if your levels are only 'normal'. If you are supplementing for performance, aim for >40 ng/mL. If your levels stay below 40 ng/mL, you likely won't see strength gains, even if you correct a deficiency.

Green tea extract, particularly in concentrated supplement form, can cause hepatocellular liver injury, including acute liver failure requiring transplantation, whereas green tea infusion is generally safe.

Drinking green tea is generally safe and healthy. However, be cautious with green tea extract supplements, especially if you are fasting or taking high doses, as they can cause liver injury. If you experience symptoms like nausea, abdominal pain, or jaundice, stop taking the supplement and consult a healthcare provider.

Maintaining cytoplasmic and mitochondrial NADPH levels is a critical pro-longevity strategy because NADPH drives the recycling of antioxidants (glutathione and thioredoxin) and declines with age, contributing to oxidative stress and tissue dysfunction.

Focus on supporting your body's natural ability to produce and maintain NADPH, rather than relying solely on over-the-counter antioxidant supplements. Strategies that support NAD+ levels (like exercise or specific dietary patterns that boost NAD+ precursors) may indirectly support NADPH pools, as NADP+ is synthesized from NAD+. The paper suggests that maintaining the balance of these redox couples is more critical for longevity than high-dose antioxidant supplementation alone.

Inhibition of Stearoyl-CoA desaturase 1 (SCD1) protects against hepatic steatosis (fatty liver) by decreasing de novo fatty acid synthesis and increasing fatty acid oxidation.

Fatty liver disease is closely linked to the activity of the SCD1 enzyme. Research in mice shows that inhibiting this enzyme reduces liver fat by shifting metabolism toward fat burning and away from fat storage. This suggests that therapies targeting SCD1 could help treat non-alcoholic fatty liver disease.

Encapsulation techniques (e.g., spray drying, coacervation) protect probiotics from environmental stressors (heat, acid, oxidation) during production, storage, and gastrointestinal transit.

Look for probiotic products that mention 'encapsulation' or 'delayed release.' This technology helps the bacteria survive stomach acid so they can reach your intestines where they are needed.

Circulating levels of alpha-linolenic acid (ALA), an intermediate-chain omega-3 from plant sources, are not significantly associated with prevalent subclinical infarcts or white matter grade, and dietary ALA intake shows no significant association with MRI findings.

While plant-based omega-3s (ALA) have other health benefits, this study suggests they may not offer the same brain-protective benefits as fish-derived omega-3s (DHA/EPA) regarding silent brain strokes and white matter health.

Vitamin D supplementation has no significant effect on muscle mass or muscle power in the general population.

Do not take Vitamin D expecting to build more muscle or become more explosive. The data shows no benefit for muscle mass or power. Its value lies in supporting baseline strength, especially if you are deficient.

Overexpression of Nicotinamide Phosphoribosyltransferase (Nampt) extends the replicative lifespan of human vascular smooth muscle cells and fibroblasts by activating SIRT1 and promoting p53 degradation.

This research identifies Nampt (an enzyme that recycles NAD+) as a critical regulator of cellular aging in vascular cells. While this paper uses genetic overexpression in a lab setting, it suggests that maintaining or boosting NAD+ salvage pathways (potentially through precursors like Nicotinamide Riboside or Nicotinamide Mononucleotide) might support vascular health and delay cellular senescence. Current evidence is preclinical, so this is a mechanistic insight rather than a direct prescription.