Browse the evidence

Natural plant-derived antioxidants (polyphenols, carotenoids, etc.) may mitigate obesity and metabolic complications by reducing intracellular oxidative stress, scavenging reactive oxygen species (ROS), and preventing NF-κB activation.

Focus on consuming a diet rich in plant-based antioxidants (polyphenols, flavonoids, carotenoids) as part of a broader lifestyle strategy. While these compounds show promise in reducing oxidative stress and inflammation linked to obesity, they are not a standalone cure. Prioritize lifestyle modifications like diet changes and reduced sedentarism, using plant-derived foods as a supportive component rather than a primary intervention.

Prunes contain phenolic compounds that inhibit human LDL oxidation in vitro, potentially serving as preventive agents against chronic diseases like heart disease and cancer.

Prunes contain phenolic compounds that may help prevent chronic diseases by inhibiting LDL oxidation, but this is based on lab studies, not clinical trials.

High intake of LCn3 omega-3 fatty acids may slightly reduce the risk of stroke, but the evidence is of low quality and the effect size is small.

Increasing omega-3 intake might slightly lower stroke risk, but the evidence is not strong enough to rely on it as a primary prevention strategy. Focus on proven stroke risk factors like hypertension and smoking cessation.

Early nutritional intervention with zinc, selenium, and vitamin D in high-risk or exposed individuals may protect against severe COVID-19 progression by mitigating low-grade inflammation and supporting immune function.

If you are in a high-risk group (elderly, chronic conditions) or exposed to SARS-CoV-2, ensure your zinc, selenium, and vitamin D levels are adequate. Do not wait for severe symptoms. Start supplementation early, adhering to safe upper limits (Zn ≤25mg, Se 100-200µg, Vit D 40-100µg daily), as this may help mitigate severe inflammation. This is an adjuvant therapy, not a replacement for medical care.

Kefir consumption is associated with hypocholesterolemic, anticancer, and antimicrobial effects, contributing to long-term health and disease prevention.

Use kefir as a functional food to potentially support cholesterol management and gut health. It offers bioactive compounds that may help prevent disease.

The association between DHA levels and specific gut bacteria (Lachnospiraceae) may be mediated by the production of N-carbamylglutamate (NCG), a metabolite correlated with both DHA and these bacterial abundances.

The benefit of DHA on gut bacteria might involve the production of N-carbamylglutamate (NCG). While NCG is available as a supplement, this study suggests the body may produce it in response to DHA, potentially improving gut function and reducing oxidative stress.

Anthocyanin supplementation may delay the onset of neurodegenerative diseases (e.g., ALS, Alzheimer's) and improve cognitive outcomes in animal models, with mixed but promising preliminary evidence in humans.

Eating anthocyanin-rich foods like berries is a safe and potentially beneficial part of a brain-healthy diet, especially if you have a family history of neurodegenerative disease. However, do not rely on supplements as a treatment for existing cognitive decline, as human evidence is still preliminary.

Omega-3 fatty acid supplementation (specifically DHA) shows promise in preclinical models for reducing beta-amyloid and oxidative stress, but current clinical evidence is insufficient to recommend it for the general prevention or treatment of cognitive frailty or dementia.

Focus on obtaining Omega-3 fatty acids through dietary sources like fish rather than supplements for general cognitive health. Do not use Omega-3 supplements as a primary treatment or prevention strategy for dementia, as current clinical evidence is insufficient to support this use, unless you have a specific deficiency.

BMI categories are arbitrary classifications that do not accurately reflect health risks or body fat levels, and using them as a proxy for disease leads to misdiagnosis and stigma.

Do not rely on BMI alone to determine your health. It is an arbitrary cutoff that fails to account for muscle mass or individual health markers. Focus on how you feel, your fitness, and metabolic health markers rather than a number on a scale.

Black carrot anthocyanins and polyacetylenes (falcarinol) exhibit anti-proliferative and cytotoxic effects against cancer cell lines (specifically colon, breast, prostate, and leukemia) in vitro.

Black carrots contain high levels of anthocyanins and polyacetylenes that show promise in laboratory studies for fighting cancer cells. However, these are in vitro results. Eating black carrots is a healthy dietary choice that contributes to overall disease prevention, but it is not a treatment for cancer. Consult a doctor for medical advice.

Screening for vitamin D deficiency is recommended for individuals at risk but not for the general population, with deficiency defined as serum 25(OH)D below 20 ng/ml.

If you have risk factors like obesity, dark skin, malabsorption issues, or are elderly, get your Vitamin D levels checked. If you are generally healthy with no risk factors, routine screening is not recommended by current guidelines.

Vitamin and mineral supplements are not needed if an athlete consumes adequate energy from a variety of foods to maintain body weight, but may be appropriate for those with specific deficiencies or dietary restrictions.

You likely do not need vitamin or mineral supplements if you eat a balanced diet with enough calories to maintain your weight. However, if you are dieting, restricting food groups, or have a known deficiency, a supplement may be appropriate. Consult a sports dietitian for personalized advice.

Bariatric surgery procedures (SG, RYGB, BPD/DS) significantly increase the risk of micronutrient deficiencies due to reduced oral intake and malabsorption, necessitating lifelong biochemical monitoring and targeted supplementation.

If you undergo bariatric surgery, you must commit to lifelong blood tests and vitamin/mineral supplementation. This is not optional; surgery changes how your body absorbs nutrients, leading to dangerous deficiencies if not managed. Work with your bariatric team to establish a monitoring schedule (typically every 3-12 months initially, then annually) and adhere strictly to prescribed supplements.

Calcium and Vitamin D supplementation reduces fracture risk in postmenopausal women.

Postmenopausal women should consider taking both Calcium and Vitamin D supplements together to help reduce the risk of fractures, as neither alone is sufficient.

Serum bicarbonate levels below 27 mmol/L can effectively rule out Obesity Hypoventilation Syndrome (OHS) in obese patients with sleep-disordered breathing who have a low to moderate pretest probability (<20%) of having the condition.

If you are obese and have sleep apnea, your doctor can check your blood bicarbonate level. If it is below 27, it is very unlikely you have the serious breathing condition called OHS, and you might not need more invasive blood tests. If it is higher, you likely need further testing.

Vitamin D deficiency is defined as serum 25(OH)D below 20 ng/ml, and insufficiency as 21-29 ng/ml, with sufficiency targeted above 30 ng/ml for optimal bone health.

Your Vitamin D status is categorized as deficient if your blood level is below 20 ng/ml, insufficient between 21-29 ng/ml, and sufficient above 30 ng/ml. These levels determine whether you need supplementation.

Vitamin D supplementation at typical doses (400–8571 IU/d) does not produce clinically significant improvements in blood pressure, glycemic control, or cardiovascular disease risk in generally healthy adults.

Taking Vitamin D supplements (even at high doses up to 8571 IU/day) will not lower your blood pressure, prevent diabetes, or protect your heart if you are already generally healthy. Do not rely on Vitamin D as a substitute for proven lifestyle changes or medications for these conditions.

Daily supplementation with 1 gram of n-3 fatty acids (460 mg EPA and 380 mg DHA) does not significantly reduce the risk of serious vascular events in patients with diabetes mellitus without established cardiovascular disease.

If you have diabetes but no known heart disease, taking 1 gram of fish oil daily (providing 460mg EPA and 380mg DHA) will not significantly lower your risk of heart attacks, strokes, or vascular death compared to taking a placebo. This large, long-term study suggests that routine supplementation with these specific doses is not an effective strategy for preventing cardiovascular events in this group.

Monthly high-dose vitamin D3 supplementation (200,000 IU initial, then 100,000 IU monthly) does not prevent cardiovascular disease in the general population.

Taking 100,000 IU of Vitamin D3 once a month will not prevent heart disease or stroke, even if you are deficient. While maintaining adequate Vitamin D levels is important for bone health, this specific high-dose monthly regimen has not been shown to reduce cardiovascular risk in older adults. Do not use Vitamin D as a substitute for standard cardiovascular prevention strategies.

Vitamin D3 supplementation does not significantly improve glucose homeostasis (HOMA-IR, HOMA-B, A1c, fasting glucose) or prevent the progression to type 2 diabetes in adults with normal glucose tolerance, prediabetes, or established type 2 diabetes.

Do not take Vitamin D3 specifically to lower blood sugar or prevent diabetes. While it is important for bone health, this review of over 43,000 patients shows it does not improve glucose control or prevent diabetes progression, regardless of dose or baseline status.

Multivitamin/mineral (MVM) supplements do not provide sufficient evidence to recommend for or against their use for chronic disease prevention in the general healthy adult population.

Do not take multivitamin/mineral supplements expecting them to prevent chronic diseases like cancer or heart disease. Current scientific evidence does not support this use. Focus on a healthy diet and lifestyle instead.

Beta-carotene supplementation increases the risk of lung cancer in smokers and asbestos workers.

If you smoke or have been exposed to asbestos, do not take beta-carotene supplements, as they increase your risk of lung cancer. This risk does not apply to non-smokers.