Browse the evidence

Lower circulating taurine concentrations in humans are associated with adverse health outcomes including abdominal obesity, hypertension, inflammation, and type 2 diabetes.

Maintaining healthy taurine levels through diet or supplementation might be beneficial for metabolic health, as low levels are linked to obesity and diabetes. However, more research is needed to confirm if supplementation directly improves these conditions in humans.

Specific next-generation probiotics and synbiotics (e.g., VSL#3, E. coli Nissle 1917, specific Bifidobacterium strains) show promising or beneficial effects in treating Ulcerative Colitis (UC) and Necrotizing Enterocolitis (NEC), unlike general probiotics.

For UC or NEC, generic probiotics may not work. However, specific strains like VSL#3 or E. coli Nissle 1917 have shown benefit. Consult a doctor for strain-specific therapy rather than buying random supplements.

Supplementation with S(-)-equol (10-30 mg/day) reduces the severity and frequency of menopausal vasomotor symptoms (hot flashes) in both equol-producing and non-producing women.

If you suffer from hot flashes during menopause, S(-)-equol supplements (10-30mg daily) may help reduce their frequency and severity. This works even if you don't naturally produce equol from eating soy, as the supplement provides the active compound directly. Consult a doctor before starting.

Equol supplementation improves arterial stiffness and may lower LDL cholesterol in overweight individuals, suggesting cardiovascular benefits.

For overweight individuals, equol supplementation may help improve arterial stiffness and lower LDL cholesterol. However, results vary, and it should not replace standard cardiovascular care or lifestyle changes.

Equol supplementation prevents bone mineral density loss and reduces bone resorption in postmenopausal women.

Postmenopausal women may benefit from 10mg/day of equol to help maintain bone density and reduce bone loss. This is particularly relevant for those at risk of osteoporosis.

Alcohol consumption immediately post-exercise impairs muscle glycogen storage by displacing carbohydrates and potentially interfering with synthesis, particularly in the first 8 hours of recovery.

Avoid alcohol immediately after training or competition. It displaces carbohydrates and impairs glycogen storage, even if you replace the calories. If you choose to drink, do so in moderation and ensure you have consumed your required carbohydrates first.

Alpha-lipoic acid bioavailability is significantly reduced when taken with food, and should be administered on an empty stomach to maximize absorption.

Take your Alpha-Lipoic Acid on an empty stomach, at least 30 minutes before a meal or 2 hours after. Taking it with food significantly reduces how much your body absorbs.

Myofunctional therapy (MT) significantly reduces the Apnea-Hypopnea Index (AHI) in adults with Obstructive Sleep Apnea (OSA) by approximately 50% and in children by 62%, while also improving lowest oxygen saturation, snoring, and subjective sleepiness.

If you have OSA, myofunctional therapy involves specific tongue and throat exercises that can significantly reduce your apnea events and improve sleep quality. While protocols vary, consistent daily practice (often multiple times a day) for several months is required. It is not a replacement for CPAP for everyone but can be a valuable adjunct, especially for those who struggle with other treatments or want to improve their condition further.

Obesity (BMI ≥40) is a significant independent risk factor for increased prevalence, severity, and lethality of COVID-19, primarily driven by metabolic dysregulation, chronic inflammation, and immune system attenuation.

If you have obesity, especially with a BMI over 40 or associated conditions like diabetes or high blood pressure, your risk of severe COVID-19 is significantly higher than that of a healthy-weight individual. This is not just about weight, but about how obesity affects your immune response and lung function. Prioritize prevention (vaccination, masking, distancing) aggressively, as your body may struggle more with the inflammation caused by the virus.

Deficiencies in trace elements (specifically magnesium, zinc, chromium, and selenium) are associated with impaired glucose metabolism and insulin resistance, while supplementation or restoration of these levels can improve insulin sensitivity and glucose tolerance.

If you have insulin resistance or Type 2 Diabetes, ensure your intake of magnesium, zinc, chromium, and selenium is adequate. While whole foods are preferred, clinical evidence suggests that correcting specific deficiencies in these trace elements can help improve insulin sensitivity and glucose control, particularly when standard dietary intake is insufficient due to metabolic demands or soil depletion.

Dietary intake tends to decline with age, leading to potential nutrient deficiencies, but nutrient density may remain adequate or even improve in some groups.

Be aware that your energy needs decrease with age, but your nutrient needs may stay the same or increase. Focus on nutrient-dense foods to maintain health.

Quality of life in older adults is significantly influenced by psychosocial factors such as perceived control, enjoyment, and satisfaction with diet and exercise, rather than just biomedical endpoints.

Pay attention to how you feel and enjoy your diet and exercise routines. Satisfaction and enjoyment are key to maintaining a good quality of life.

Adherence to a Mediterranean Diet increases gut microbiota diversity and shifts composition toward beneficial taxa (e.g., Prevotella, Bifidobacteria) and metabolites (SCFAs), while reducing pro-inflammatory markers and pathogenic bacteria associated with Western diets.

To improve your gut health, adopt a Mediterranean-style eating pattern. This means prioritizing fruits, vegetables, legumes, whole grains, and extra virgin olive oil as your main fat source. Include fish and limit red meat. This dietary pattern is associated with a more diverse and beneficial gut microbiome, which produces protective metabolites like short-chain fatty acids and reduces inflammation compared to a standard Western diet.

Specific components of the Mediterranean Diet, particularly dietary fiber and polyphenols from Extra Virgin Olive Oil, drive the beneficial modulation of gut microbiota by promoting the growth of SCFA-producing bacteria and reducing pro-inflammatory markers.

Incorporate Extra Virgin Olive Oil and high-fiber plant foods into your daily meals. The fiber feeds beneficial gut bacteria to produce protective short-chain fatty acids, while the polyphenols in olive oil help reduce inflammation. This combination is key to the health benefits of the Mediterranean Diet.

Increased intake of EPA and DHA improves quality of life, appetite, and physical functioning in cancer patients, particularly those with non-small cell lung cancer and head/neck squamous cell cancer, and may enhance chemotherapy efficacy.

For cancer patients, particularly those with lung or head/neck cancer, high-dose EPA and DHA supplementation (1.8-3g daily) may improve appetite, body weight, and quality of life. Some evidence suggests it may also enhance the effectiveness of chemotherapy. Consult with an oncologist before starting high-dose supplements.

Long-term mild cold exposure (19°C overnight for 1 month) reversibly increases brown adipose tissue (BAT) abundance and activity, which enhances postprandial insulin sensitivity and diet-induced thermogenesis in healthy adult men.

For healthy young men, sleeping in a cooler room (around 19°C or 66°F) for several weeks may help improve how your body handles sugar after meals by activating brown fat. This is not a weight-loss strategy, as body weight did not change, but it may support metabolic health. It requires consistent nightly exposure, not just occasional cold showers.

Vitamin D supplementation (700-1000 IU/day) reduces the risk of falls in the elderly, particularly those with baseline low vitamin D levels, but high-dose intermittent regimens may increase fall risk.

If you are elderly and have low vitamin D, taking 700-1000 IU daily can help reduce your risk of falling. Do not take high-dose annual supplements (like 500,000 IU once a year), as these may actually increase your risk of falling and fractures. Stick to daily dosing.

Adherence to a Mediterranean dietary pattern, as measured by validated indexes, is associated with reduced total mortality, coronary heart disease mortality, and cancer mortality, as well as increased life expectancy in observational studies.

Adopting a Mediterranean-style dietary pattern is associated with significant reductions in mortality and chronic disease risk. You do not need to follow a rigid prescription; adherence indexes show that incremental improvements in key components (like increasing vegetables, fruits, legumes, nuts, and olive oil while reducing meat and sweets) yield measurable health benefits. Focus on the overall pattern of eating rather than perfection.

Adherence to a Mediterranean-style diet significantly reduces systolic and diastolic blood pressure in adults without established cardiovascular disease (primary prevention).

To lower your blood pressure, adopt a Mediterranean-style diet. This means using olive oil as your main cooking fat, eating plenty of fruits, vegetables, and legumes, and including tree nuts. This approach has been shown to modestly but significantly reduce both systolic and diastolic blood pressure in people at risk of heart disease.

A Mediterranean-style diet reduces the risk of stroke in high-risk individuals, but does not significantly reduce total mortality or myocardial infarction compared to a low-fat diet.

If you are at high risk for heart disease, a Mediterranean diet supplemented with olive oil or nuts can significantly lower your risk of stroke. While it may not prevent heart attacks or death in all cases, the protection against stroke is a critical health benefit.

PCOS contributes to weight gain and hinders weight loss maintenance through indirect mechanisms including mental health issues (depression, anxiety, poor body image) and emotional barriers to physical activity.

Recognize that PCOS symptoms like hirsutism and irregular periods can cause anxiety and depression, which make weight loss harder. Addressing mental health and body image is a crucial part of managing PCOS and achieving weight loss goals.

Adherence to Mediterranean (MD) and DASH dietary patterns is associated with slower cognitive decline and reduced risk of Alzheimer's disease, primarily through the inhibition of neuroinflammatory processes via anti-inflammatory nutrients like polyphenols and omega-3 fatty acids.

Adopt a Mediterranean or DASH-style diet rich in fruits, vegetables, whole grains, nuts, and fish. This approach is more effective for cognitive health than taking isolated supplements because the combination of nutrients works synergistically to reduce brain inflammation.

Reducing waist circumference through diet and exercise improves cardiometabolic risk factors, but the reduction in WC itself may not be the direct cause of the benefit; rather, it reflects broader metabolic improvements.

Exercise and diet reduce waist size and improve health markers like blood pressure and sugar. However, focus on the overall health benefits rather than just the waist measurement, as the two are linked but not strictly causally linked in all cases.

Supplementation with NAD+ precursors (NMN or NR) mitigates age-associated functional decline by restoring NAD+ levels, thereby activating sirtuins (SIRT1, SIRT3, SIRT6) and improving mitochondrial and systemic metabolic health.

As you age, your body's natural production of NAD+ declines, which reduces the activity of sirtuins—enzymes critical for mitochondrial health and metabolic regulation. Supplementing with NAD+ precursors like Nicotinamide Riboside (NR) or Nicotinamide Mononucleotide (NMN) can help restore NAD+ levels. This restoration supports sirtuin activity, potentially improving mitochondrial function and metabolic health, thereby mitigating some age-related functional decline. Consult a healthcare provider for appropriate dosing.