Browse the evidence

Daily supplementation with menaquinone-7 (MK-7) at 150 µg/d is significantly more effective than synthetic Vitamin K1 at 150 µg/d at promoting the carboxylation of osteocalcin in bone tissue over a 6-week period.

For bone health, MK-7 (from natto) is more effective than synthetic Vitamin K1. You need less MK-7 (e.g., 25-150 µg) to get the same bone benefits as higher doses of K1 (100+ µg). However, if you are on blood thinners, avoid MK-7.

Consuming 2-3 servings (approx. 48g) of whole grains daily reduces the risk of cardiovascular disease, type 2 diabetes, and certain cancers.

Aim for 2-3 servings of whole grains daily (approx. 48g). This simple dietary shift is strongly linked to a 20-30% reduction in Type 2 Diabetes risk and lower cardiovascular disease risk. Prioritize whole wheat, rye, oats, or barley over refined white flour products to access the protective phenolic acids and fiber concentrated in the bran.

Sodium should be included in fluids consumed during exercise lasting longer than 2 hours or by individuals who lose heavy amounts of sodium (>3-4 g).

If you are exercising for more than 2 hours, or if you are a heavy sweater, add sodium to your drinks. This helps prevent hyponatremia, a dangerous condition caused by drinking too much plain water.

Exclusive breastfeeding without vitamin D supplementation causes severe vitamin D deficiency and rickets in infants because breast milk contains inadequate vitamin D levels.

If you are breastfeeding your baby, you must give them 400 IU of vitamin D daily starting from the first few days of life. Breast milk alone does not have enough vitamin D to protect their bones. Continue this daily supplement until your baby is drinking more than 1000ml of vitamin D-fortified formula per day.

Vitamin D deficiency is a widespread pandemic in industrialized countries, linked to osteoporosis, fractures, and increased risk of chronic diseases, requiring supplementation of 400 IU/day for infants, children, and adolescents.

If you are a parent, ensure your children get 400 IU of Vitamin D daily, especially if they spend little time outdoors. This prevents rickets and supports bone health.

A well-balanced diet is beneficial for all COPD patients, not just for pulmonary effects but for reducing metabolic and cardiovascular risk associated with visceral adiposity.

Maintain a well-balanced diet regardless of your weight. For COPD patients, especially those with mild-to-moderate disease, cardiovascular health is a major concern. Reducing visceral fat through a balanced diet helps lower systemic inflammation and cardiovascular risk, complementing pulmonary care.

The protective association between plant-based diets and type 2 diabetes risk is strengthened when the diet emphasizes 'healthy' plant foods (fruits, vegetables, whole grains, legumes, nuts) and excludes refined grains and sugars.

Not all plant-based diets are created equal. To maximize your protection against type 2 diabetes, focus on 'healthy' plant foods: fruits, vegetables, whole grains, legumes, and nuts. Avoid relying on refined grains, starches (like white potatoes), and sugars, which are also plant-based but do not offer the same protective benefit. The stronger the focus on these healthy foods, the greater the reduction in diabetes risk.

Vitamin D supplementation of 800-1000 IU/day is recommended for elderly and postmenopausal women with serum 25-(OH)D levels below 50 nmol/L to normalize bone turnover and prevent osteoporosis-related outcomes.

If you are an older woman or postmenopausal and your Vitamin D levels are low (below 50 nmol/L), take 800-1000 IU of Vitamin D3 daily along with 1000 mg of calcium. This helps protect your bones from breaking. You don't necessarily need more than this unless you are very frail and prone to falls, in which case your doctor might aim for a higher level.

For fragile elderly patients at high risk of falls and fractures, a target serum 25-(OH)D level of 75 nmol/L (30 ng/mL) is recommended, requiring higher supplementation (e.g., 1600 IU/day) than the general population threshold.

If you are very old and have fallen before or feel weak, ask your doctor about aiming for a higher Vitamin D level (75 nmol/L). You might need a higher dose (like 1600 IU/day) to get there, which may require a blood test to check. This extra step can help prevent falls.

Higher adherence to the Mediterranean Dietary Pattern (MDP) is associated with a significantly lower prevalence of inadequate micronutrient intakes and a reduced risk of failing to meet nutritional recommendations compared to lower adherence or Western dietary patterns.

To improve your micronutrient status, adopt a Mediterranean-style eating pattern. This means prioritizing vegetables, fruits, whole grains, legumes, nuts, fish, and olive oil, while limiting red meat, processed foods, and sugars. Even moderate adherence to this pattern significantly reduces the risk of missing essential nutrients like iron, zinc, and vitamins compared to a standard Western diet.

In postmenopausal women with vitamin D insufficiency, a daily vitamin D3 dose of 800 IU (with adequate calcium) raises serum 25-hydroxyvitamin D levels above 50 nmol/L in 97.5% of the population, meeting the Recommended Dietary Allowance (RDA).

If you are a postmenopausal woman with low vitamin D levels, taking 800 IU of Vitamin D3 daily along with adequate calcium (1200-1400 mg total) will raise your blood levels above the recommended threshold for nearly everyone in your demographic. You do not need extremely high doses; levels plateau around 3200 IU, making 800 IU the efficient target.

HMB reduces markers of muscle damage (CK, LDH) and delayed-onset muscle soreness (DOMS) following exercise, particularly in untrained individuals or during high-damage activities.

Take 3g of HMB daily if you are new to exercise or doing intense eccentric workouts to reduce soreness and muscle damage markers.

Specific demographic groups fail to meet recommended intakes for key micronutrients (folate, vitamin D, iron, calcium), necessitating targeted supplementation advice for those groups.

If you are pregnant or planning pregnancy, over 50, a woman of childbearing age, or an adolescent, ensure you are meeting specific micronutrient needs (folate, vitamin D, iron, calcium) through diet or supplements as advised by health authorities, as general dietary guidelines may not be sufficient for your specific physiological stage.

An adequate daily intake of 15 µg (600 IU) of vitamin D is required for adults and children (aged 1-17) to maintain serum 25(OH)D concentrations at or above 50 nmol/L, which is the target threshold for musculoskeletal and pregnancy-related health.

For adults and children aged 1-17, aim for 15 µg (600 IU) of vitamin D daily, especially if you have limited sun exposure. This intake helps maintain blood levels above 50 nmol/L, which supports bone health and reduces risks associated with deficiency. Infants aged 7-11 months should receive 10 µg (400 IU) daily. This is particularly important in winter months or for those with darker skin tones who synthesize less vitamin D from sunlight.

Consuming 3 servings of dairy foods daily as part of a DASH-style diet significantly lowers blood pressure in individuals with normal and elevated blood pressure.

Include 3 servings of dairy in your daily diet, especially if you have high blood pressure. The DASH diet, which includes 3 servings of dairy, significantly lowers blood pressure. You can choose low-fat or full-fat dairy, as both show benefits, but guidelines prefer low-fat.

Plant sterols and stanols (PS/PS) reduce LDL-C by 8-12% through competitive inhibition of intestinal cholesterol absorption, with efficacy plateauing at approximately 3 g/day.

If you have moderately elevated cholesterol and are not on statins, adding 2-3 grams of plant sterols/stanols daily (found in fortified spreads or supplements) can lower your LDL by about 10%. Take them with meals, preferably in fat-based spreads like canola oil, to maximize absorption. This is not a substitute for statins if you are at high cardiovascular risk.

Soluble fibers (beta-glucan, psyllium, glucomannan) reduce LDL-C by 5-15% through mechanisms including bile acid excretion and increased fecal cholesterol excretion, with additional benefits on triglycerides for glucomannan.

Incorporate 5-10 grams of soluble fiber daily. Oats (beta-glucan) and psyllium husk are effective for lowering LDL. If you also have high triglycerides, glucomannan (konjac root) may offer additional benefits. Start with a lower dose to minimize gastrointestinal side effects like bloating.

Preconception folic acid and multivitamin supplementation significantly reduce the risk of congenital heart defects and preeclampsia.

Taking a multivitamin with folic acid before pregnancy can lower your risk of heart defects in the baby and preeclampsia. While food is important, supplements ensure you get adequate levels during the critical early weeks.

Periconceptional multivitamin supplementation significantly reduces the risk of neural tube defects, limb reduction defects, and congenital urinary tract anomalies.

Taking a multivitamin before pregnancy can help prevent neural tube defects, limb reduction defects, and urinary tract anomalies. It provides a broader range of nutrients than folic acid alone.

Consuming up to three servings of dairy products per day is safe and confers favorable benefits for bone health, including increased bone mineral density and reduced fracture risk, without increasing cardiovascular disease risk.

Include up to three servings of dairy (milk, yogurt, cheese) daily. This provides essential calcium and protein for bone health without increasing cardiovascular risk. If lactose intolerant, choose yogurt or hard cheese.

Adherence to a Mediterranean Diet (MD) reduces the incidence and severity of metabolic syndrome, type 2 diabetes, and cardiovascular disease by mitigating systemic oxidative stress and chronic low-grade inflammation through the intake of polyphenols, fiber, and unsaturated fatty acids.

Replace processed foods and saturated fats with a diet centered on vegetables, fruits, legumes, nuts, and olive oil. Prioritize fiber-rich foods to support gut microbiota and reduce inflammation. This dietary pattern is a proven strategy to lower the risk of heart disease, diabetes, and metabolic syndrome.

Creatine monohydrate supplementation (5g/day) combined with resistance training significantly enhances fat-free mass and isometric strength gains in older adults compared to resistance training alone.

If you are over 65 and doing resistance training, adding 5 grams of creatine monohydrate daily can help you gain more muscle mass and strength than exercise alone. This is particularly effective for improving leg strength (knee extension) and functional measures like chair stands. It is safe and does not cause significant side effects in this population.

Consumption of a tart cherry juice blend (providing ~50-60 cherries equivalent per 12oz bottle) taken before and after eccentric exercise significantly reduces strength loss and pain associated with exercise-induced muscle damage compared to a placebo.

To reduce muscle soreness and strength loss after intense workouts, drink 24 ounces of tart cherry juice blend daily, starting 4 days before your workout and continuing for 4 days after. Take 12 ounces in the morning and 12 ounces in the evening. This specific blend has been shown to cut strength loss from 22% down to 4% compared to a placebo.

Vegans exhibit a high prevalence of dietary inadequacy for vitamin B12 and iodine when relying solely on food sources, necessitating supplementation or fortified foods to maintain adequacy.

If you follow a vegan diet, you must actively manage your Vitamin B12 and Iodine intake. Food sources alone are often insufficient. Use a B12 supplement (considering absorption limits and dosing frequency) and ensure your iodine sources (like iodized salt or specific supplements, as UK salt is often not iodized) are adequate. Do not assume plant-based diets automatically provide these nutrients.