Browse the evidence

Leucine supplementation (50 mg/kg/day) significantly improves sprint performance in basketball athletes by enhancing cytoskeletal dynamics and muscle adaptation.

Basketball players looking to improve sprint speed may benefit from taking 50 mg of leucine per kg of body weight daily, split before and after training, for at least 4 weeks. This should be combined with a balanced diet and regular training. While shooting accuracy showed trends, the strongest evidence supports speed improvements.

Leucine supplementation upregulates cytoskeletal genes (e.g., tubulins, vimentin, cadherins) in muscle tissue, which may support muscle growth and structural integrity.

For coaches and athletes, the upregulation of cytoskeletal genes suggests that leucine may help build more resilient muscle tissue. This supports the use of leucine not just for immediate performance, but for long-term muscle health and recovery in high-intensity sports.

Whey protein powders contain significantly higher concentrations of sweet-tasting free amino acids (glycine, alanine, serine, proline, threonine) compared to plant-based protein powders.

If you are choosing between whey and plant protein, be aware that whey naturally contains higher levels of certain free amino acids like glycine and alanine. This difference exists regardless of the total protein content listed on the label.

High concentrations of specific free amino acids (glutamine, tryptophan) are consistently present in both whey and plant-based protein powders.

You can expect both whey and plant protein powders to be rich sources of glutamine and tryptophan.

The geographical origin of protein powder (India, China, Japan) significantly influences its free amino acid profile.

The country where your protein powder was manufactured affects its specific amino acid content, not just the brand or type.

Correcting vitamin D insufficiency (levels < 30 ng/mL) may be warranted to prevent greater quadriceps muscle loss and support genomic recovery processes after ACL reconstruction.

Have your Vitamin D levels checked after ACL surgery. If they are below 30 ng/mL, correcting this insufficiency may help reduce quadriceps muscle loss and support recovery, though its impact on functional outcomes is less clear.

Consuming whole dairy milk provides superior nutrient bioavailability and fewer adverse metabolic effects compared to isolated dairy nutrients or high-dose supplements due to the protective food matrix.

Prioritize drinking plain cow's milk over calcium supplements or isolated whey powders when possible. The natural structure of milk helps your body absorb nutrients better and avoids potential side effects linked to high-dose isolated supplements.

Fermented dairy products offer enhanced health benefits compared to unfermented milk due to bioactive compounds produced during fermentation and reduced lactose content.

If you experience bloating or discomfort from milk, try fermented options like yogurt or kefir. The fermentation process breaks down lactose and creates beneficial compounds that support gut health.

Micronutrient deficiencies, specifically low serum zinc and vitamin C, are associated with increased susceptibility to Buruli ulcer, suggesting that nutritional interventions could serve as a prophylactic measure.

In regions with high Buruli ulcer prevalence, improving dietary diversity and ensuring adequate intake of zinc and vitamin C may reduce susceptibility to the disease. This suggests that public health efforts should prioritize nutritional support alongside case detection.

High-carbohydrate diets (>45% calories, >6 g/kg body weight) and high-dose carbohydrate supplements (up to 90 g/session) in endurance athletes may negatively impact gut microbiota composition and intestinal barrier integrity by promoting dysbiosis and low-grade inflammation.

If you are an endurance athlete, be aware that very high carbohydrate intake (>6g/kg) combined with low fiber can disrupt your gut bacteria and increase inflammation. Consider balancing your carb intake with prebiotic fibers (like pectin or inulin) to protect your gut barrier, especially if you are consuming high doses of simple sugars or maltodextrin during training.

Specific micronutrients (folate, choline, resveratrol, EGCG) can mitigate toxin-induced epigenetic damage by altering DNA methylation and histone modification patterns.

Ensure adequate intake of methyl-donors (folate, choline, B vitamins) and antioxidants (resveratrol, EGCG) to help mitigate the epigenetic damage caused by environmental toxins like smoke and alcohol.

Dietary interventions targeting gut microbiota composition (e.g., prebiotics, probiotics, or specific fiber types) can improve glucose homeostasis and insulin sensitivity in obese individuals, particularly by modulating the Firmicutes/Bacteroidetes ratio and reducing pro-inflammatory bacterial species.

Focus on dietary fibers and fermented foods to support a healthy gut microbiome. This may help improve insulin sensitivity and reduce inflammation, which are key drivers of obesity and metabolic syndrome.

Omega-3 fatty acid supplementation increases muscle volume, strength, and muscle protein synthesis in elderly adults, potentially by activating the mTOR pathway and reducing inflammation.

Consider adding Omega-3 fatty acids to your diet, either through fatty fish or supplements, as they may help increase muscle strength and volume in older adults, even if you are not exercising. However, more research is needed specifically for Indian populations.

Leucine supplementation (isolated or enriched) improves lean body mass, muscle strength, and physical functioning in sarcopenic or elderly populations.

Ensure your protein sources are rich in leucine, or consider leucine-enriched protein supplements. Studies show this can improve muscle mass and walking ability in older adults, especially those with sarcopenia. However, more research is needed for Indian populations.

Daily consumption of 30g of dark chocolate (83% cocoa) for 12 weeks significantly reduces body weight, BMI, and serum AST levels in patients with Non-Alcoholic Fatty Liver Disease (NAFLD).

If you have NAFLD, consuming 30 grams of dark chocolate (at least 83% cocoa) daily for 12 weeks may help reduce your body weight, BMI, and liver enzyme levels (AST). This suggests that specific high-cocoa dark chocolate can be part of a liver-healthy diet, contrary to the general belief that all chocolate causes weight gain.

Vitamin D3 supplementation (800 IU/day) is the most cost-effective management strategy for sarcopenia in Iran, whereas combination therapies (Protein + Vitamin D3) are not cost-effective despite higher clinical effectiveness.

For managing sarcopenia cost-effectively, Vitamin D3 supplementation (800 IU/day) is the recommended single intervention. While combining it with protein and exercise improves muscle metrics, the added cost makes it economically inefficient for public health systems compared to Vitamin D alone.

GLP-1 receptor agonist (GLP-1RA) therapy is associated with clinically relevant risks of protein, vitamin, and mineral deficiencies due to reduced caloric and nutrient intake.

If you are taking a GLP-1 medication like semaglutide or tirzepatide, you are likely eating less, which means you might not be getting enough vitamins and minerals. You should prioritize nutrient-dense foods and discuss baseline blood testing for Vitamin D, B12, Iron, and Calcium with your doctor. Do not assume that because this is a medication and not surgery, you are exempt from nutritional monitoring.

Zinc supplementation (50 mg oral zinc acetate, 2x/day for 14 weeks) improves insulin secretion specifically in individuals with the SLC30A8 rs13266634 CT/TT genotype, demonstrating a genotype-dependent response to micronutrient intervention.

If you are considering zinc supplementation for insulin resistance, check your SLC30A8 genotype first. If you carry the CT or TT variant of rs13266634, 50mg of zinc acetate twice daily for 14 weeks may significantly boost your fasting insulin levels. If you have the CC genotype, this specific intervention may not offer the same benefit.

Higher intake of plant-based fast food and white flour pasta is associated with higher uric acid levels, even in a plant-based diet.

Limit plant-based fast food and white flour pasta. While they are plant-based, they can raise uric acid levels. Choose whole-food alternatives like whole-grain pasta and unprocessed foods to minimize this risk.

Multivitamin supplementation is recommended for individuals using GLP-1 receptor agonists to address micronutrient insufficiencies resulting from reduced caloric intake and gastrointestinal side effects.

Take a daily multivitamin while on GLP-1RA medication. Because you are eating less, you might not get enough vitamins from food alone. This helps protect your long-term health and prevents deficiencies.

Carbohydrate reduction leads to a significant decrease in Alanine Aminotransferase (ALT) levels, indicating improved liver function, while HDL cholesterol may show a small decline.

Your liver function is likely to improve, as shown by a significant drop in ALT levels. However, be aware that HDL ('good') cholesterol may decrease slightly. This is a common finding with carbohydrate reduction and should be monitored by your doctor.

Second-generation incretin-based therapies (semaglutide, tirzepatide) increase the risk of micronutrient deficiencies and related complications, primarily through reduced dietary intake and altered food selection, with real-world data showing a 22.4% incidence of recorded nutritional deficiencies at 12 months.

If you are taking semaglutide or tirzepatide, your reduced food intake may lead to micronutrient gaps. Prioritize nutrient-dense foods (vegetables, lean proteins, dairy) and consider discussing baseline testing (Vitamin D, B12, Iron) with your doctor, especially if you experience GI side effects or rapid weight loss.

Specific biologically active substances (BAS) such as baicalin, resveratrol, curcumin, quercetin, squalene, coenzyme Q10, and omega-3 exhibit anti-atherosclerotic potential and can be used as functional foods or supplements.

Consider incorporating functional foods or supplements containing baicalin, resveratrol, curcumin, quercetin, squalene, coenzyme Q10, or omega-3 to support heart health and prevent atherosclerosis.

Modern agricultural systems and dietary shifts have led to widespread mineral malnutrition (specifically calcium, potassium, magnesium, and iron), which impairs immune cell metabolic adaptation and contributes to chronic low-grade inflammation and metabolic dysfunction.

Your diet's energy content (calories/macros) does not guarantee metabolic health if it lacks essential minerals. Modern farming and processing have reduced mineral density in food. If you have obesity, diabetes, or gut issues, you are at higher risk for mineral deficiencies (Ca, Mg, K, Fe) that drive inflammation. Prioritize mineral-dense whole foods and consider testing levels if you have malabsorption risks.