Browse the evidence

Curcumin, the active compound in turmeric, reduces amyloid-beta plaques and cognitive deficits in Alzheimer's disease models by directly binding to and clearing plaques, with bioavailability issues addressed by new formulations.

Turmeric contains curcumin, which has shown promise in reducing amyloid plaques in animal models. However, standard curcumin supplements have poor bioavailability. If considering supplements, look for advanced formulations designed to improve absorption, but note that human clinical trials are still ongoing. Dietary turmeric is a safe and low-cost addition to an anti-inflammatory diet.

Dietary antioxidants (specifically tea catechins, apple polyphenols, blueberry anthocyanins, and soybean isoflavones) extend the mean lifespan of Drosophila melanogaster by upregulating endogenous antioxidant enzymes (SOD, CAT) and modulating longevity-related genes (Mth, Rpn11).

Incorporate antioxidant-rich foods like green tea, apples, blueberries, and soy into your diet. While this may support your body's natural defense against oxidative stress, it is not a guaranteed method for extending human lifespan, as current evidence is primarily from animal models.

EPA and DHA supplementation inhibits the elevation of inflammatory markers (IL-6, TNF-α) and muscle damage markers (CK, Mb) following eccentric exercise, though results for CK/Mb are inconsistent.

Fish oil may help lower inflammation after hard exercise, but it does not reliably reduce the blood markers of muscle damage (like CK) in all cases. Focus on the functional benefits (less soreness, better strength retention) rather than blood tests.

Catechin-rich green tea combined with inulin is an effective weight loss intervention, ranking highest in its network.

Catechin-rich green tea (650mg) combined with inulin may support weight loss, though the evidence is less robust than other interventions. It ranked highest in its network, but the confidence interval includes zero, so the effect is uncertain.

Vitamin D supplementation (D2 or D3) is recommended for treating deficiency, with specific dosing protocols based on age and risk factors to achieve levels above 30 ng/ml.

If you are deficient, take Vitamin D2 or D3 supplements. Infants/toddlers take 2000 IU daily or 50,000 IU weekly for 6 weeks. Children take 2000 IU daily or 50,000 IU weekly for 6 weeks. Adults take 50,000 IU weekly or 6000 IU daily for 8 weeks. Then switch to maintenance doses.

Daily supplementation of 125-300 mg of magnesium (as glycinate or taurinate) with meals and at bedtime leads to rapid recovery from major depression in less than 7 days for most patients.

If you have major depression, ask your doctor about trying magnesium supplementation. Case studies suggest that taking 125-300 mg of magnesium (specifically glycinate or taurinate forms) with meals and at bedtime may lead to rapid recovery in less than a week. This is not a substitute for professional care but may be a helpful adjunct.

Postoperative monitoring of Vitamin B12, Iron, and Folate is critical because bariatric surgery (especially RYGB and BPD/DS) impairs absorption, leading to high rates of anemia and neurological damage if untreated.

After surgery, you are at high risk for Iron and B12 deficiency. Get your blood checked at 3, 6, and 12 months, then yearly. Do not wait for symptoms like fatigue or numbness, as nerve damage from B12 deficiency can be permanent. Take your prescribed supplements consistently.

Consumption of sweet potatoes (Ipomoea batatas) as a staple carbohydrate provides significant antioxidant benefits, including high levels of beta-carotene, vitamin C, and specific polyphenols, which may reduce oxidative stress and inflammation.

Include sweet potatoes, especially the Satsuma Imo variety, in your diet. They are low-GI, rich in antioxidants like beta-carotene and anthocyanins, and provide essential vitamins. They are a nutrient-dense alternative to refined grains.

Regular consumption of kefir provides bioactive peptides, essential amino acids, and vitamins that support immune function, metabolic regulation, and cognitive recovery.

Incorporate kefir into your diet to access bioactive peptides and amino acids that support immune health and metabolic balance. It is a nutrient-dense fermented food that may aid in recovery and homeostasis.

Vegan diets may be associated with a higher risk of ischemic stroke compared to non-vegan diets, although the finding was not statistically significant.

One study suggested a potential trend toward higher ischemic stroke risk in vegans, but it was not statistically significant. Ensure you are supplementing with B12 and Omega-3s (EPA/DHA) to mitigate any potential risks associated with nutrient deficiencies.

Supplementation with flaxseed oil (omega-3 fatty acids) and leucine shows some promise for improving recovery outcomes after ACL reconstruction, but high-quality evidence is lacking.

Flaxseed oil and leucine show some promise for ACL recovery, but current evidence is too weak to recommend them as standard care. Focus on proven strategies like high protein intake and physical therapy first.

Vitamin C and E supplementation (200 IU E and 1000 mg C daily) does not significantly improve functional outcomes, graft rupture rates, or inflammatory markers after ACL reconstruction.

Taking high doses of Vitamin C and E (1000 mg and 200 IU twice daily) does not appear to significantly improve functional outcomes or reduce inflammation after ACL surgery. It is not recommended as a standard part of recovery.

Mainstream dietary guidelines recommending low red meat intake are not supported by robust scientific evidence and may cause harm by promoting nutritionally inferior plant-based diets.

Do not automatically reduce red meat intake based on current guidelines. Current evidence does not support a causal link between moderate red meat consumption and chronic disease, and restricting meat may lead to deficiencies in critical nutrients like B12, iron, and zinc, especially for children, pregnant women, and the elderly. If you choose to reduce meat, ensure you are supplementing B12 and monitoring iron and zinc levels, or prioritize nutrient-dense animal products to maintain nutritional robustness.

For women of childbearing age, consuming 2 seafood servings per week (limiting high-mercury species) provides neurodevelopmental benefits for the fetus that outweigh the risks of low-level methylmercury exposure.

If you are pregnant or planning to be, eat up to 12 ounces (2 average meals) of a variety of fish and shellfish per week. Avoid shark, swordfish, king mackerel, and tilefish. This provides DHA for your baby's brain and eyes without exposing them to harmful levels of mercury.

Selenium may protect against the toxic effects of mercury and reduce cardiovascular risk through antioxidant mechanisms, but current human evidence for selenium supplementation preventing CHD is inconsistent and insufficient to draw firm conclusions.

Do not take selenium supplements specifically for heart disease prevention based on current evidence. Instead, include selenium-rich foods (like fish, eggs, or meat) in your diet, as they may offer protective benefits against mercury and support antioxidant systems, though the exact CVD benefit is not yet proven.

Incretin-based therapies may attenuate intestinal iron absorption, independent of reduced intake, potentially contributing to iron deficiency in susceptible individuals.

Monitor iron levels if you have a history of anemia or low iron, as semaglutide may slightly reduce absorption.

Carnivore and animal-based diets pose significant risks for micronutrient deficiencies, altered gut microbiota, and unfavorable lipid profiles, with no long-term safety data in athletes.

Be cautious with long-term carnivore or animal-based diets. You risk missing key nutrients like fiber, vitamin C, and magnesium, which can affect gut health and recovery. Your cholesterol levels might also rise significantly. There is no long-term safety data for athletes on these diets. If you choose to try it, monitor your blood work closely and consider it experimental, not optimal.

Vitamin D supplementation is recommended for fall prevention, but not for cardiovascular disease prevention or death reduction in the general population.

Take Vitamin D to help prevent falls, especially if you are elderly. However, do not take it expecting it to prevent heart disease or extend your life, as there is no evidence for these benefits.

Selenium supplementation (200 mcg/day) decreases cardiovascular disease mortality in populations with low baseline selenium.

For populations with low selenium, increasing intake (e.g., via selenium-enriched foods) may reduce cardiovascular mortality. Individual supplementation should be discussed with a doctor.

Low baseline Vitamin D status (25(OH)D concentration) is associated with a higher risk of developing hypertension and cardiovascular disease in observational studies, but this association does not translate to benefit from supplementation.

Having low Vitamin D levels is a marker of higher risk for heart issues and high blood pressure, but simply taking Vitamin D supplements does not reduce that risk. Focus on overall health markers rather than just correcting Vitamin D levels for heart health.

Gut microbiota composition influences bile acid pool size and signaling, where germ-free mice are resistant to high-fat diet-induced obesity and NASH due to altered FXR signaling and larger bile acid pools.

Your gut bacteria affect how your body processes fats and sugars. While animal studies show that a healthy microbiome can protect against obesity, we don't yet know exactly how to manipulate this in humans to treat fatty liver disease.

Vitamin D supplementation may reduce the severity and risk of COVID-19 infection, particularly in individuals with vitamin D deficiency, by modulating immune response and reducing pro-inflammatory cytokines.

Consider Vitamin D supplementation, especially if you have limited sun exposure or are elderly. Aim for a daily intake of up to 2000 IU, and ensure adequate magnesium intake to support Vitamin D metabolism. Consult a healthcare provider for personalized advice.

Moderate consumption of red wine (and beer) is associated with a lower prevalence of metabolic syndrome compared to abstainers or heavy drinkers, whereas liquor/spirit intake increases risk.

If you drink alcohol, moderate wine consumption (up to 1 drink/day for women, 2 for men) is associated with better metabolic health than abstaining or drinking spirits. Do not start drinking if you don't already.

Selenium status has a complex, non-linear relationship with diabetes risk, where both deficiency and excess (high serum levels) may be associated with adverse metabolic outcomes depending on geographic and baseline status.

Do not supplement with selenium unless you live in a selenium-deficient area or have a confirmed deficiency. High selenium levels may actually increase diabetes risk. Focus on getting selenium from a varied diet, and consult a doctor for testing if you are considering supplementation.