Browse the evidence

High intake of omega-6 polyunsaturated fatty acids (PUFAs) from vegetable oils contributes to inflammation and civilization diseases, whereas omega-3 supplementation may not reduce major cardiovascular events in controlled settings.

Be mindful of your omega-6 to omega-3 ratio. High intake of omega-6s from vegetable oils is pro-inflammatory. While omega-3 supplements are popular, they may not prevent heart disease or cancer as effectively as changing your overall dietary pattern to include more natural sources of healthy fats.

Consuming eggs does not significantly increase plasma total cholesterol or cardiovascular disease risk in healthy individuals, contradicting historical dietary guidelines that restricted egg intake due to dietary cholesterol content.

You can include eggs in your diet without fear of raising your cholesterol or heart disease risk. Eggs are a high-quality, affordable source of essential nutrients. If you have specific metabolic conditions like diabetes or hypercholesterolemia, consult your doctor, but for the general population, eggs are safe and beneficial.

Eggs provide high nutritional value and bioactive compounds that support health across the lifespan, including benefits for satiety, immune function, and potential disease prevention.

Eggs are a nutrient-dense food suitable for all ages. They provide essential proteins, vitamins, and bioactive peptides that support immune function and overall health. If you have an egg allergy, consult a specialist, as many children outgrow it.

Omega-3 LC-PUFAs (EPA/DHA) lower fasting plasma triglyceride (TG) levels by 29% in individuals with levels >150 mg/dL when taken at doses of 3.4–4 g/day, primarily by inhibiting de novo lipogenesis via SREBP1c regulation.

If your triglycerides are high (over 150 mg/dL), standard fish oil doses won't fix it. You likely need a therapeutic dose of 3.4–4 grams of EPA/DHA daily to see a ~29% drop in triglycerides. Consult a doctor for this high-dose protocol, as it is distinct from general health maintenance doses.

Omega-3 LC-PUFAs exert anti-inflammatory effects by generating specialized pro-resolving mediators (SPMs) like resolvins, protectins, and maresins, which actively promote the resolution of inflammation rather than just suppressing it.

Omega-3s do more than just reduce swelling; they help your body actively resolve inflammation and return to normal function through specialized mediators called SPMs. This supports long-term health in autoimmune and inflammatory conditions.

Adequate intake of essential micronutrients (Vitamins A, B6, B12, C, D, E, folate, zinc, selenium, copper, iron) is required to support optimal immune function and reduce susceptibility to infections.

Ensure your diet includes a wide variety of fruits, vegetables, lean proteins, and whole grains to get essential vitamins and minerals. This supports your immune system's ability to fight off infections. If you have known deficiencies, consult a healthcare provider for testing and targeted supplementation.

Zinc and selenium are particularly important for antiviral defense mechanisms.

Include foods rich in zinc (e.g., meat, shellfish, legumes) and selenium (e.g., Brazil nuts, fish) in your diet to support your body's antiviral defenses.

Hydroxytyrosol (HTyr) and its derivatives provide cardioprotective benefits by protecting LDL from oxidation, with a specific health claim established by the European Food Safety Authority (EFSA) requiring a daily intake of 20g of olive oil containing at least 5mg of HTyr and derivatives.

To get the heart-protective benefits of hydroxytyrosol, incorporate high-quality extra virgin olive oil into your daily diet. The European Food Safety Authority suggests that 20 grams of olive oil containing at least 5mg of hydroxytyrosol and its derivatives provides these benefits. This is easily achieved by using EVOO as your primary cooking fat and dressing.

Habitually low magnesium intake induces biochemical pathway changes that increase the risk of chronic degenerative diseases, including type 2 diabetes, cardiovascular disease, and neurological disorders.

Ensure adequate magnesium intake through diet or supplementation, as deficiency is linked to chronic diseases. Standard blood tests may not detect deficiency, so focus on dietary sources and recommended intake levels rather than relying solely on serum magnesium tests.

Magnesium deficiency impairs insulin sensitivity and glucose metabolism by affecting the tyrosine kinase activity of the insulin receptor and glycolytic enzymes.

Maintaining adequate magnesium levels supports proper insulin receptor function and glucose metabolism, potentially reducing the risk of type 2 diabetes.

Magnesium acts as a physiological calcium antagonist in the cardiovascular system, inhibiting L-type calcium channels and promoting vasodilation, which may help regulate blood pressure.

Adequate magnesium intake supports cardiovascular health by helping to regulate blood pressure through calcium channel inhibition and nitric oxide production.

Regular consumption of mango fruit provides significant dietary sources of Vitamin C and Vitamin A, with specific cultivars like Ataulfo offering exceptionally high Vitamin C levels (up to 125.4 mg/100g) and sufficient Vitamin A to meet substantial daily requirements.

Include mangoes in your diet to boost Vitamin C and A intake. Cultivars like Ataulfo are particularly rich in Vitamin C. A single medium-sized mango can provide a significant portion of your daily Vitamin A needs, making it a valuable food for overall health, especially if you live in an area where these vitamins are scarce.

Supplementation with glycine and cysteine increases glutathione (GSH) concentration and biosynthesis rates, leading to a significant decrease in oxidative stress biomarkers in the blood plasma of elderly persons.

Supplementing with glycine and cysteine can boost glutathione levels and reduce oxidative stress in older adults. This suggests that targeted amino acid supplementation may be a useful strategy for supporting antioxidant defenses in aging.

Food fortification significantly reduces the prevalence of inadequate micronutrient intakes in low-income regions, particularly for iron, vitamin A, and zinc, although its effectiveness varies by region and specific nutrient.

In regions where access to diverse, nutrient-dense foods is limited, supporting or consuming fortified foods (like fortified flour or oil) is a highly effective way to prevent micronutrient deficiencies, especially for iron, vitamin A, and zinc.

Calcium, iron, vitamin A, and zinc are the micronutrients with the lowest levels of adequate estimated intake globally, with strong regional variations in which specific nutrients are most deficient.

Focus on ensuring adequate intake of calcium, iron, vitamin A, and zinc, as these are the most commonly deficient nutrients globally. Tailor your diet to address specific regional deficiencies (e.g., iron and vitamin A in South Asia, calcium and folate in Southeast Asia).

Plant-based meat substitutes generally offer lower energy, total fat, and saturated fat compared to equivalent animal meats, but often lack nutritional equivalence regarding key micronutrients (iron, zinc, vitamin B12) and frequently contain high sodium levels.

When choosing plant-based meat substitutes, prioritize products that are fortified with Vitamin B12, Iron, and Zinc, as only a minority of products on the market include these. Be mindful of sodium content, as many products (especially mince) can have significantly higher sodium levels than their animal meat counterparts. Use the Health Star Rating as a rough guide, but always check the Nutrition Information Panel for sodium and micronutrients.

Chronic supplementation with the mitochondrial-targeted antioxidant MitoQ (20 mg/day for 6 weeks) improves vascular endothelial function, measured by brachial artery flow-mediated dilation, in healthy older adults (60-79 years) with baseline impairment.

If you are over 60 and have signs of stiffening arteries or poor blood vessel flexibility, taking 20mg of MitoQ daily for at least 6 weeks may significantly improve your blood vessel function. This is a specific antioxidant designed to work inside your cells' energy producers, potentially countering age-related vascular decline.

In older adults with elevated baseline aortic stiffness (carotid-femoral pulse wave velocity >7.60 m/s), chronic MitoQ supplementation (20 mg/day for 6 weeks) reduces aortic stiffness.

If you are over 60 and have been told your arteries are stiff (high pulse wave velocity), taking 20mg of MitoQ daily for 6 weeks may help reduce that stiffness. This benefit appears specifically for those who already have elevated stiffness levels.

Chronic MitoQ supplementation (20 mg/day for 6 weeks) reduces plasma oxidized LDL levels, a marker of oxidative stress, in healthy older adults.

Taking 20mg of MitoQ daily for 6 weeks can help reduce oxidized LDL, a marker of oxidative stress, in older adults. This suggests the supplement is effectively reducing oxidative damage in the body.

Adults consuming plant-based diets (vegetarian/vegan) have significantly lower intake and status of Vitamin B12, Vitamin D, Iron, Zinc, Iodine, and Calcium compared to meat-eaters, with vegans showing the lowest levels for B12, Calcium, and Iodine.

If you follow a plant-based diet, you must actively manage your intake of Vitamin B12, Iron, Zinc, Calcium, and Iodine. These nutrients are significantly lower in plant-based diets compared to meat-eaters, especially for vegans. Do not assume plant sources are equivalent; utilize fortified foods, diverse plant sources, and consider supplementation (especially B12) to meet recommended levels.

Plant-based diets provide higher intake of Fiber, Polyunsaturated Fatty Acids (PUFA), Folate, Vitamin C, Vitamin E, and Magnesium compared to meat-eaters.

If you eat a plant-based diet, you are likely getting excellent amounts of Fiber, Folate, and Magnesium. Ensure you are eating enough PUFA-rich foods (nuts, seeds, oils) to maximize these benefits. This is a key advantage of plant-based eating over typical meat-heavy diets.

Vegans and vegetarians have significantly lower intake and status of EPA and DHA compared to meat-eaters, despite potentially higher ALA intake.

If you are vegan or vegetarian, your EPA and DHA levels are likely low, even if you eat flax or walnuts. Consider an algae-based Omega-3 supplement to ensure adequate EPA and DHA intake, as these are critical for health and are not adequately produced from plant ALA.

Oral administration of 600 mg/day of alpha-lipoic acid (ALA) significantly improves symptoms of diabetic sensorimotor polyneuropathy and prevents disease progression in patients with mild-to-moderate diabetic neuropathy.

If you have diabetic neuropathy, ask your doctor about 600 mg of Alpha-Lipoic Acid daily. Clinical studies show it can reduce pain and numbness and may prevent nerve damage from getting worse over time, especially if you have Type 1 diabetes or are a smoker. It is generally well-tolerated.

The R-enantiomer of alpha-lipoic acid has superior pharmacokinetic parameters, including higher bioavailability and plasma concentrations, compared to the S-enantiomer or racemic mixtures.

When buying Alpha-Lipoic Acid, look for the 'R-enantiomer' or 'R-ALA'. It is absorbed better by your body than the cheaper 'S-enantiomer' or 'racemic' mixtures, meaning you get more benefit from the same dose.