Browse the evidence

Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.

Include nitrate-rich vegetables like spinach, arugula, or lettuce in your daily diet. A single cup (75g) of these provides enough nitrate (~135-362 mg) to support muscle strength and physical function, potentially reducing fall risk. This is a simple dietary addition that complements protein and calcium intake.

Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.

Eat at least 3 servings of vegetables daily, aiming for variety including cruciferous (broccoli, cabbage) and allium (onion, garlic) types. This habit is associated with a 41% lower risk of injurious falls and 27% lower risk of fractures in older women. Focus on diversity to ensure you get a range of nutrients like nitrate and Vitamin K.

Patients using GLP-1 receptor agonists (GLP-1RA) for weight loss consistently fail to meet Dietary Reference Intakes (DRI) for key micronutrients (fiber, calcium, iron, magnesium, potassium, choline, vitamins A, C, D, E, K) and MyPlate food group servings (fruit, vegetables, grains, dairy).

If you are taking a GLP-1RA, your reduced appetite likely means you are not getting enough fiber, calcium, magnesium, and vitamins. You must actively track your food intake to ensure you are hitting micronutrient goals, as you cannot rely on feeling full. Focus on nutrient-dense foods and consider supplementation if dietary intake remains low, as standard portion sizes are likely insufficient.

Supplements including MitoQ, urolithin A, omega-3 polyunsaturated fatty acids (n3-PUFAs), and GlyNAC improve physical function in older individuals through mechanisms involving mitochondrial biogenesis, bioenergetics, and quality control.

If you are older and find it difficult to maintain high levels of physical activity, consider discussing supplements like MitoQ, urolithin A, omega-3s, or GlyNAC with your healthcare provider. These may support muscle health and physical function by targeting mitochondrial efficiency, serving as a complement to whatever activity you can safely perform.

Nicotinamide adenine dinucleotide (NAD+) precursors may improve physical function in older individuals, but this outcome appears independent of changes in skeletal muscle mitochondrial function.

Some NAD+ precursors might help older adults improve physical function, but they likely do not work by fixing mitochondria. If you are using them, understand that their benefit may come from a different biological pathway than mitochondrial-targeting supplements.

Higher leucine intake is positively associated with grip strength in adults aged 19+ years.

Ensure your protein sources are rich in leucine (e.g., dairy, meat, eggs) as higher leucine intake is associated with stronger grip.

Athletes and active individuals prioritize 'enhanced muscular recovery' as the primary claim for sports nutrition products, with 25% ranking it first and 73% in their top three priorities.

If you are an athlete looking for sports nutrition products, prioritize those that explicitly support muscle recovery. Look for whole-food-based options rather than just supplements, as this is the most desired feature for this group. Ensure the product has scientific backing, as 87% of users rate scientific proof as important.

Quercetin supplementation at 1000 mg/day for >7 days accelerates recovery of muscle function and reduces muscle soreness and oxidative stress after intense exercise.

If you engage in intense exercise that causes muscle damage, taking 1000 mg of quercetin daily for at least 7 days (up to 12 weeks) may help reduce muscle soreness and speed up recovery. This is generally considered safe for young adults.

High protein intake (>0.8 g/kg BW) does not negatively impact kidney function in healthy individuals, and may prevent bone loss when combined with adequate calcium and vitamin D.

If you have healthy kidneys, you do not need to limit protein for renal safety. For bone health, aim for higher protein intake (above 0.8 g/kg) but ensure you are getting enough calcium (>800 mg/day) and vitamin D, as protein helps calcium absorption and may reduce fracture risk in this context.

A high-protein breakfast (34g) containing dairy (skyr) may positively influence bone mineral content (BMC) compared to a low-protein breakfast, potentially due to higher calcium intake.

Eating a high-protein breakfast with dairy (like skyr) provides more calcium, which may help maintain or slightly increase bone mineral content over 12 weeks. This is a secondary benefit and not a primary driver for weight loss.

Among dietary factors, vitamin or mineral supplement use is associated with decreased cardiovascular disease risk, whereas caffeine intake is associated with increased risk, and alcohol consumption exhibits a U-shaped association with risk.

This study suggests that among Canadian adults, those who take vitamin or mineral supplements tend to have a lower predicted risk of cardiovascular disease, while high caffeine intake is linked to higher risk. Alcohol consumption shows a complex U-shaped pattern, with moderate frequency (1-3 times per week) associated with lower risk than both heavy drinking and abstinence. These are observational associations, not proof of causation, and should not replace standard medical advice.

Targeted dietary antioxidants (Vitamins C/E, polyphenols, carotenoids) and supplements (CoQ10, Omega-3) reduce oxidative stress and enhance energy levels in healthcare professionals by neutralizing reactive oxygen species and supporting mitochondrial ATP synthesis.

Healthcare workers under high stress should prioritize foods rich in antioxidants (citrus, berries, nuts, olive oil) and consider supplements like CoQ10 or Omega-3s to combat fatigue and oxidative stress. These interventions support mitochondrial energy production and reduce the physical toll of long shifts.

Coenzyme Q10 supplementation enhances mitochondrial function and ATP synthesis, thereby reducing fatigue and improving energy levels in high-stress environments.

Consider CoQ10 supplementation (100-200mg daily) to support mitochondrial energy production, especially if you are over 50 or experience high fatigue.

Omega-3 fatty acids reduce inflammation and oxidative stress, supporting cognitive function and mental resilience in high-stress healthcare environments.

Incorporate Omega-3 rich foods (fatty fish, olive oil) or supplements to reduce inflammation and support cognitive function.

BCAA supplementation may attenuate muscle soreness and recovery decrements in resistance-trained athletes, but effects are inconsistent in endurance sports.

If you do heavy resistance training, BCAAs might help slightly with muscle soreness, but the evidence is not strong enough to recommend them as a primary recovery tool. Focus on post-workout meals with complete protein. For endurance athletes, BCAAs do not consistently help with recovery or soreness.

Beta-alanine supplementation improves specific military occupational performance tasks (casualty carry, cognitive tests) and reduces inflammation (IL-10) but does not improve general strength or sprint performance.

Take 6g of beta-alanine daily for 30 days if your role involves sustained carrying or cognitive tasks under fatigue. It will not make you stronger or faster in sprints, but it may help you carry casualties and stay sharp.

Beetroot juice supplementation improves physiological efficiency (heart rate recovery, step test scores) at altitude but does not significantly change performance at sea level.

If you are operating at high altitude, consuming beetroot juice (high nitrate) can help maintain performance and heart rate recovery. It may not provide benefits at sea level.

Vitamin D supplementation can suppress myostatin expression and stimulate anabolic pathways (Akt/mTOR, IGF-1), potentially aiding muscle preservation in at-risk populations.

If you are elderly or have a chronic condition, ensuring adequate Vitamin D levels may help support muscle health by influencing myostatin and anabolic pathways. Consult your doctor for appropriate dosing, as thresholds are not yet defined.

Oral supplementation with a specific ratio of three amino acids (3 Glycine : 1 Proline : 1 Hydroxyproline), combined with Vitamin C, astaxanthin, and alpha-ketoglutarate, reduces biological age by approximately 1.4 years in humans over a 6-month period and improves skin texture, hydration, and elasticity within 1-3 months.

Take a daily supplement containing a 3:1:1 ratio of Glycine, Proline, and Hydroxyproline, combined with Vitamin C, Astaxanthin, and Alpha-Ketoglutarate. This specific combination was shown to improve skin texture, hydration, and elasticity within 1-3 months, and reduce biological age by about 1.4 years over 6 months in a clinical trial. It is generally safe, though a small percentage of users may experience mild side effects like rosacea or intestinal reactions.

Micronutrient supplementation (Vitamin D, Iron, Calcium, Magnesium) supports health and performance markers, but a balanced diet is often sufficient; supplementation is primarily indicated for deficiencies.

Focus on a balanced diet to meet micronutrient needs. If deficient (e.g., Vitamin D, Iron), follow medical advice for supplementation. Do not assume supplements improve performance without a deficiency.

Biathletes should monitor iron and vitamin D levels, as deficiencies are common in endurance sports and can impair performance and health, even if general micronutrient deficiencies are less common in biathletes due to high caloric intake.

Get your iron and vitamin D levels checked regularly. If you are deficient, supplement as directed by your healthcare provider. Focus on iron-rich foods (meat, fish, legumes) and vitamin D sources (sunlight, fortified foods, or supplements if needed).

Supplementation with Vitamin C and Vitamin D modulates the immune response and reduces inflammation, thereby helping to prevent the immunosuppression and inflammatory symptoms associated with Overtraining Syndrome.

Ensure adequate intake of Vitamin C and Vitamin D, especially if you train indoors or in low-sunlight areas. These micronutrients help support your immune system and reduce inflammation, which is crucial for preventing overtraining symptoms.

Omega-3 fatty acid supplementation attenuates exercise-induced inflammation and improves endothelial function, contributing to better recovery and performance in athletes.

Consider Omega-3 supplementation to help manage inflammation and support cardiovascular health, which aids in recovery from intense training.

Collagen supplementation, particularly when combined with Vitamin C, strengthens connective tissues and aids in tissue repair, serving as a proactive strategy to prevent injuries associated with Overtraining Syndrome.

If you are prone to tendon or ligament injuries, consider supplementing with Collagen and Vitamin C to support connective tissue health and repair.