Browse the evidence

Trans fatty acids (TFAs) from industrial hydrogenation increase coronary heart disease risk and should be avoided, while naturally occurring TFAs from ruminant sources (dairy/meat) show no adverse effect or potential benefit.

Avoid industrially produced trans fats found in partially hydrogenated oils, as they increase heart disease risk. However, you do not need to avoid natural trans fats found in small amounts in dairy and meat, as they do not appear to increase risk and may even be protective.

Adherence to Mediterranean (MedDiet) or MIND diets reduces the risk of cognitive decline and dementia by lowering inflammation and oxidative stress.

Eat more vegetables, fruits, legumes, nuts, and fish. Use olive oil instead of butter. Limit red meat and processed foods. This pattern helps reduce inflammation and supports brain health.

Dietary iodine intake is primarily derived from dairy products in Canadian adults, and public health policies promoting salt restriction and reduced dairy consumption may inadvertently increase the risk of iodine deficiency.

If you are following a low-sodium diet for blood pressure, be aware that you might be consuming less iodine. Dairy products are a major source of iodine in the Canadian diet. Ensure you are getting enough iodine through other sources like fish, eggs, or supplements if you significantly cut back on dairy and salted foods.

Regional variations in iodine status exist in Canada, with residents of Quebec City and Vancouver having significantly lower iodine status compared to those in Hamilton and Ottawa, driven by differences in dietary habits and environmental exposure to inhibitors.

Where you live affects your iodine status. People in Quebec City and Vancouver were found to have lower iodine levels than those in Hamilton and Ottawa. This is likely due to local dietary differences (less dairy/bread) and higher exposure to inhibitors like smoking. Check your local food sources.

HMB-Free Acid (HMB-FA) provides a minor, statistically significant improvement in lower body strength (leg press) compared to HMB-Calcium and placebo, but this effect is likely too small to be practically meaningful for hypertrophy.

HMB-Free Acid might give you a tiny boost in leg press strength compared to the calcium version or placebo, but it won't help you build more muscle or improve upper body strength. The difference is likely too small to matter for your overall progress.

Adapting bariatric surgery nutritional monitoring protocols (baseline screening, supplementation, periodic testing) to GLP-1RA therapy is recommended to mitigate long-term complications.

Ask your doctor for baseline blood tests for Vitamin D, B12, Iron, Calcium, and Magnesium before or shortly after starting GLP-1 therapy. Repeat these tests annually. Based on results, take a high-quality multivitamin and specific supplements as recommended. This is a proactive step to protect your long-term health.

Most plant-based meat analogues on the market have insufficient protein quality or quantity compared to animal meat, and very few are fortified with essential micronutrients like Vitamin B12 or Iron.

Do not assume plant-based meats are nutritionally complete. Check labels for Vitamin B12 and Iron fortification, as only 12% of products include them. Also, verify protein quality; many analogues have lower digestible indispensable amino acid scores (DIAAS) than meat. If you eat these frequently, consider a B12 supplement and ensure you are getting enough total protein.

The 'keto flu' (flu-like symptoms during initial adaptation) can be avoided or alleviated by increasing sodium and mineral intake.

If you feel tired or have headaches when starting a low-carb diet, drink two cups of broth daily to replenish sodium and minerals. This simple step can prevent or alleviate the 'keto flu'.

Mineral deficiencies are disproportionately common in specific gastrointestinal disorders (Celiac, Crohn's, Ulcerative Colitis) due to malabsorption, leading to specific mineral shortfalls (Iron, Calcium, Magnesium, Zinc, Copper, Selenium) that exacerbate tissue inflammation.

If you have Celiac, Crohn's, or Colitis, standard multivitamins may not be enough. You are at high risk for specific mineral deficiencies (Iron, Calcium, Magnesium, Zinc) due to gut damage. Work with your doctor to monitor and replace these specific minerals to support gut healing and reduce inflammation.

Curcumin supplementation (1g/day with 10mg piperine) significantly reduces serum concentrations of pro-inflammatory cytokines (TNF-α, IL-6, TGF-β, MCP-1) and improves lipid profiles in patients with Metabolic Syndrome.

If you have metabolic syndrome, taking 1 gram of curcumin with 10 mg of piperine daily for 8 weeks can significantly lower inflammatory markers like TNF-α and IL-6, and improve your cholesterol and triglyceride levels compared to a placebo.

Probiotics significantly reduce the incidence of antibiotic-associated diarrhea (AAD) and Clostridium difficile disease (CDD) when specific strains (S. boulardii, L. rhamnosus GG) are used.

If you are prescribed antibiotics, ask your doctor about taking Saccharomyces boulardii or Lactobacillus rhamnosus GG to prevent diarrhea. These specific strains are proven to help, but other probiotics may not work for this purpose.

Lachnospiraceae taxa, particularly Blautia and Roseburia, play a protective role in maintaining gut barrier integrity and immune regulation through the production of butyrate and other SCFAs in healthy states.

In a healthy state, Lachnospiraceae are beneficial allies. They produce butyrate, which fuels your gut cells and reduces inflammation. To support this, consume a diverse diet rich in fibers that these bacteria can ferment, such as fruits, vegetables, and whole grains, while avoiding excessive processed foods that might disrupt this balance.

Adequate intake of specific micronutrients (Vitamins A, D, C, E, B6, B12, folate, zinc, iron, copper, selenium) is essential for maintaining the structural and functional integrity of the immune system, and marginal deficiency impairs immunity.

Ensure your diet provides adequate levels of key immune-supporting micronutrients (Vitamins A, D, C, E, B6, B12, folate, zinc, iron, copper, selenium). If you have increased requirements due to stress, infection, or pollution, or if your diet is lacking, consider supplementation as these nutrients play vital roles in immune function.

Consuming biofortified staple crops (iron beans, pearl millet, orange sweet potato, maize) significantly improves micronutrient status (hemoglobin, serum ferritin, vitamin A stores) in deficient populations compared to conventional crops.

To improve nutrition, incorporate biofortified staple crops like iron beans, pearl millet, or orange sweet potato into your regular diet. These crops are bred to contain higher levels of essential nutrients like iron and vitamin A, helping to prevent deficiencies common in areas with limited dietary diversity. Look for these crops in local markets or grow them if you are a farmer.

Dietary polyphenols reduce the risk of cardiovascular diseases (CVDs) by inhibiting LDL oxidation, preventing platelet aggregation, and improving endothelial function through nitric oxide signaling.

Include polyphenol-rich foods like tea, coffee, berries, and dark chocolate in your diet to support heart health. These foods help protect LDL from oxidation and improve blood vessel function, reducing cardiovascular risk.

Marine n-3 supplementation may offer greater cardiovascular benefits for Black participants and those with low fish consumption.

If you are Black or eat very little fish, you might get more cardiovascular benefit from fish oil supplements than the average person. However, this is a hypothesis-generating finding and not definitive.

Adequate dietary selenium intake is essential for optimal immune function, particularly enhancing T-cell proliferation, NK cell activity, and antibody responses, with the strongest benefits observed when correcting selenium deficiency rather than supplementing already sufficient levels.

If you live in a region with low soil selenium (parts of China, Europe, NZ) or have dietary restrictions, getting enough selenium (55-75 mcg/day) is crucial for a robust immune system, especially as you age. However, if you already eat a varied diet with Brazil nuts, seafood, or meat, extra selenium supplements likely offer no additional immune benefit and may carry risks. Focus on food sources first.

Vitamin E supplementation (800 IU/day) significantly reverses steatohepatitis and reduces hepatic steatosis and ALT in non-diabetic patients, but long-term safety concerns exist.

Non-diabetic NAFLD patients may benefit from 800 IU/day Vitamin E to improve liver health, but should be aware of potential long-term risks.

Fermentation and germination of cereals and legumes improve nutritional value by activating endogenous enzymes (e.g., phytase, alpha-amylase) that degrade antinutritional factors (phytates, trypsin inhibitors) and break down complex matrices, thereby increasing the bioavailability of minerals, proteins, and phytochemicals.

To maximize nutrient absorption from grains and legumes, prioritize fermented (e.g., sourdough, tempeh) or germinated (sprouted) versions over unprocessed ones. These processing methods activate enzymes that break down antinutrients like phytates, freeing up minerals and proteins for your body to use.

Adding protein to carbohydrate beverages during endurance exercise does not improve performance but suppresses markers of muscle damage and reduces feelings of muscular soreness.

If you are doing long endurance events, stick to carbohydrates for fuel. You can add a small amount of protein (0.25 g/kg/hour) to help reduce muscle soreness the next day, but do not expect it to make you faster or last longer.

Quercetin aglycone supplementation at doses of 500 mg or higher significantly reduces blood pressure in individuals with stage 1 hypertension, whereas it has no significant effect on normotensive or pre-hypertensive individuals.

If you have Stage 1 hypertension, taking 500 mg or more of quercetin aglycone daily may help lower your blood pressure by a few mmHg. However, if your blood pressure is already normal, this supplement is unlikely to provide cardiovascular benefits. Consult your doctor before starting, especially if you are on medication.

High dietary fiber intake is associated with reduced mortality from infectious and respiratory diseases, likely mediated by gut microbiota fermentation into anti-inflammatory short-chain fatty acids.

Aim to increase your daily dietary fiber intake by 10 grams. This simple change is associated with a significant reduction in mortality from infectious and respiratory diseases. Focus on plant-based sources like vegetables, fruits, nuts, seeds, and whole grains.

Specific gut bacteria, particularly Akkermansia muciniphila and those producing short-chain fatty acids (SCFAs) like butyrate, protect gut barrier integrity and reduce inflammation, whereas HFD reduces their abundance.

Feeding your gut bacteria fiber and prebiotics can increase beneficial bacteria like Akkermansia and butyrate producers, which strengthen your gut lining and reduce inflammation.

Vitamin D deficiency, defined as serum 25(OH)D <50 nmol/L, is prevalent in 30-60% of populations in Western, Southern, and Eastern Europe, and up to 80% in Middle Eastern countries, with severe deficiency (<30 nmol/L) affecting >10% of Europeans.

If you live in Western, Southern, or Eastern Europe, or the Middle East, your Vitamin D levels are likely below the recommended 50 nmol/L threshold. This is not just a Nordic issue; it is widespread. You should get your levels tested, especially if you are in a risk group like older age, pregnant, or non-Western immigrant.