Browse the evidence

Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.

Completely avoid industrial trans fats. Check labels for 'partially hydrogenated oils' and avoid fried foods, baked goods, and processed snacks containing them. Opt for fresh, unprocessed foods and healthy cooking oils like olive or canola oil.

High consumption of trans-fats causes an increased risk of coronary heart disease (CHD).

Avoid trans-fats. They are linked to an increased risk of coronary heart disease. Check labels for 'partially hydrogenated oils' and choose foods with healthier fats like olive oil, nuts, and seeds.

Sodium bicarbonate supplementation (0.2–0.5 g/kg) improves performance in high-intensity exercise lasting 30 seconds to 12 minutes, including muscular endurance, combat sports, and high-intensity cycling, running, swimming, and rowing.

If you compete in high-intensity events lasting 30 seconds to 12 minutes (like a 400m run, boxing match, or rowing sprint), sodium bicarbonate can help. Start with 0.3 grams per kilogram of body weight, taken 60-180 minutes before your event. To avoid stomach issues, split the dose, take it with a high-carb meal, or use enteric-coated capsules. Do not exceed 0.3 g/kg for single doses as it increases side effects without adding benefit.

Sodium bicarbonate improves exercise performance in both men and women.

Women can benefit from sodium bicarbonate supplementation just as men do. Use the same dosing guidelines (0.3 g/kg) and timing (60-180 min pre-exercise).

Bariatric surgery leads to long-term nutrient deficiencies (anemia, neuropathies, osteoporosis) due to malabsorption and reduced gastric acid, requiring lifelong monitoring and supplementation.

After bariatric surgery, you must take lifelong vitamin and mineral supplements to prevent anemia, nerve damage, and bone loss. This is especially critical if you had a bypass procedure.

Replacing regular salt with a potassium-enriched salt substitute (75% NaCl, 25% KCl) significantly reduces cardiovascular events and mortality, particularly in populations with low baseline potassium and high sodium intake.

If you have high blood pressure or eat a lot of salty food, consider using a potassium-enriched salt substitute (like Low-Sodium Salt) instead of regular table salt. This can significantly lower your risk of heart disease and stroke, especially if you live in an area where most salt comes from home cooking.

Increasing potassium intake, particularly through salt substitution (25% KCl/75% NaCl) in populations with low potassium and high sodium intake, significantly reduces the risk of stroke and cardiovascular events.

If you live in a region where processed foods are common (high sodium) and fruit/vegetable intake is low, consider switching to a salt substitute containing 25% potassium chloride. This simple change has been shown in large trials to significantly reduce the risk of stroke and heart disease, especially if you have high blood pressure or a history of stroke. It is safe for most people, though those with advanced kidney disease should consult a doctor first.

Higher potassium intake is associated with lower blood pressure and reduced cardiovascular risk, independent of sodium intake levels, with benefits observed even when sodium reduction is modest.

Aim for a diet rich in potassium by eating more fruits, vegetables, legumes, and dairy. This helps lower blood pressure and reduces heart disease risk, even if you don't perfectly reduce your salt intake. If you use salt substitutes, choose ones with potassium chloride.

Restricting daily sodium intake to approximately 2 grams (5 grams of salt) reduces systolic blood pressure by approximately 7 mm Hg in hypertensive individuals.

Limit your daily sodium intake to about 2 grams (roughly one teaspoon of salt). Focus on avoiding processed and restaurant foods, which are the main sources of sodium, and use natural ingredients and herbs for flavoring. This single change can lower blood pressure by an amount comparable to taking a blood pressure medication.

Icosapent ethyl (pure EPA) reduces cardiovascular events in patients with Type 2 Diabetes and elevated triglycerides who are already on statin therapy.

If you have Type 2 Diabetes, high triglycerides, and are already taking a statin for cholesterol, ask your doctor about Icosapent Ethyl (Vascepa). This specific prescription omega-3 fatty acid has been shown to significantly reduce the risk of heart attack and stroke in patients like you. It is not the same as over-the-counter fish oil.

High-dose eicosapentaenoic acid (EPA) at 4g/day significantly reduces major cardiovascular events in high-risk patients already on statins, whereas general omega-3 supplementation shows mixed or null results for primary prevention.

If you are high-risk and on statins, ask your doctor about high-dose EPA (4g/day). Large studies show it significantly reduces heart attacks and strokes in this specific group. Standard over-the-counter fish oil doses may not offer this same protection.

Resistance training induces muscle hypertrophy primarily through increased muscle protein synthesis (MPS) mediated by mTORC1, resulting in a net gain of muscle protein when synthesis exceeds breakdown.

Muscle growth occurs when your body builds more protein than it breaks down. Resistance training triggers this process, and adequate protein intake ensures the raw materials are available to maximize this natural building process.

Bariatric surgery patients have extremely high rates of pre-existing micronutrient deficiencies, requiring comprehensive screening and aggressive post-operative supplementation.

If you are having bariatric surgery, get screened for nutrient deficiencies beforehand. Do not rely on standard multivitamins alone; you will likely need specific, higher-dose supplements tailored to your blood work to prevent long-term health issues.

Routine supplementation with omega-3 LC-PUFA (specifically DHA) during pregnancy reduces the risk of early preterm birth (<34 weeks) and low birth weight.

If you don't eat fish at least twice a week (including oily fish like salmon or mackerel), take a daily supplement providing at least 200 mg of DHA. This reduces the risk of early preterm birth and low birth weight. Avoid large predator fish like tuna and swordfish due to toxin risks.

Marine n-3 fatty acid supplementation (specifically EPA at 4g/day) reduces cardiovascular events in high-risk patients with elevated triglycerides, independent of statin therapy.

If you have high triglycerides and are at high cardiovascular risk, ask your doctor about high-dose EPA (4g/day). This specific intervention has been shown to significantly reduce heart attacks and strokes, even for those already taking statins.

Consuming 2 grams per day of phytosterols (PS) lowers LDL-C by 6-12% through the inhibition of intestinal cholesterol absorption.

To lower LDL cholesterol, consume 2 grams of phytosterols daily, split into two doses with meals. This can be achieved through fortified foods like margarine, yogurt drinks, or supplements. This intervention lowers LDL-C by 6-12% without affecting HDL-C.

Calcium supplementation (1,000-1,200 mg/day) combined with Vitamin D reduces the risk of osteoporotic fractures and improves bone mineral density in postmenopausal women.

If you are a postmenopausal woman at risk for osteoporosis, take 1,000-1,200 mg of calcium daily along with 800 IU of Vitamin D. This combination has been shown to significantly reduce your risk of fractures. Consult your doctor to determine the right dose for you.

Consumption of yoghurt and fermented milk products is associated with reduced cardiovascular disease risk factors, including lower total cholesterol, LDL cholesterol, triglycerides, and blood pressure.

Include yoghurt or fermented milk in your diet to support heart health. High intake is linked to lower cardiovascular mortality and improved cholesterol profiles. Whole-fat yoghurt may offer metabolic benefits comparable to or better than low-fat options.

In a general population, 1 g/day marine n-3 supplementation significantly reduces the risk of total myocardial infarction.

While fish oil didn't prevent all heart issues, it did significantly lower the risk of heart attacks in this study. It may be worth discussing with your doctor, especially if you have other risk factors.

Serum 25-hydroxyvitamin D [25(OH)D] is the best indicator of vitamin D nutritional status, reflecting contributions from diet and dermal production, and should be standardized using programs like VDSP.

To check your Vitamin D status, ask for a serum 25-hydroxyvitamin D [25(OH)D] test. This is the gold standard. Ensure your lab participates in standardization programs like VDSP for accurate results.

Global prevalence of vitamin D deficiency (serum 25(OH)D <30 nmol/L) is 15.7%, with significantly higher rates in high-latitude regions, winter-spring seasons, females, and lower-middle-income countries.

Vitamin D deficiency is a global issue affecting roughly 16% of adults, with higher risks in winter, at high latitudes, and for women. To mitigate this, prioritize Vitamin D supplementation or consumption of fortified foods, especially if you live in northern regions, wear covering clothing, or have limited sun exposure. Regular testing of serum 25(OH)D levels is recommended to ensure adequacy.

Vitamin D supplementation (specifically Vitamin D3) does not significantly reduce all-cause mortality in adults compared to placebo, although it significantly reduces cancer mortality by 16%.

Taking Vitamin D supplements will not help you live longer, according to this large review of 75,000+ people. However, it may help reduce the risk of dying from cancer. Focus on maintaining healthy levels for bone health or other indicated reasons, but do not expect it to extend your lifespan.

Dietary phytate is a potent inhibitor of zinc absorption, significantly reducing fractional zinc absorption when the phytate:zinc molar ratio exceeds 15.

If your diet is plant-based, high phytate content (found in grains and legumes) can block up to 45% of zinc absorption if the phytate:zinc ratio is high. To improve zinc status, consider soaking, fermenting, or sprouting grains/legumes to reduce phytate, or include animal products which have higher zinc bioavailability.

The health benefits attributed to ellagitannin-rich foods (pomegranates, walnuts) are primarily driven by Urolithin A, but these benefits are conditional on the individual's gut microbiota composition (metabotype).

Eating pomegranates or walnuts is healthy, but your gut bacteria must convert them into Urolithin A for maximum benefit. If you are a 'non-producer' (UM-0), you might not get these specific benefits. Testing your metabotype or using Uro-A supplements can ensure you get the intended effects.