Browse the evidence

Omega-3 fatty acid supplementation reduces cardiovascular morbidity and mortality by lowering triglycerides, reducing blood pressure, and decreasing arrhythmia risk.

To protect your heart, aim for at least two servings of fish per week, ensuring one is oily (like salmon or mackerel). If you don't eat fish, consider a fish oil supplement providing around 1g of EPA/DHA daily, especially if you have existing heart conditions. This is a foundational dietary shift, not a quick fix.

Omega-3 fatty acids reduce plasma triglyceride concentrations by less than 24% and may marginally increase LDL-cholesterol, though LDL particle size increases.

If you take fish oil for high triglycerides, expect a reduction of up to 24%. Be aware that your total LDL number might tick up slightly, but this is often offset by an improvement in LDL particle size (larger, less dangerous particles). Monitor your full lipid panel, not just LDL-C.

Maternal intake of Omega-3 fatty acids (specifically DHA) reduces the risk of premature birth and improves fetal intellectual development.

If you are pregnant or planning to be, aim for 200mg of DHA daily. The best source is 1-2 servings of oily fish per week. If you are vegetarian, use a fish oil supplement or ensure your infant formula is fortified with DHA, as plant-based ALA is not converted efficiently enough for fetal brain needs.

FMT can improve insulin sensitivity and increase butyrate-producing intestinal microbiota in patients with metabolic syndrome when lean donor stool is used.

If you have metabolic syndrome, FMT from lean donors might improve your insulin sensitivity and gut health, based on a small study. This is still experimental and not a standard treatment.

Accelerated gastric emptying in overweight and obese individuals may contribute to rapid postprandial glucose increases and insulin resistance.

For those with obesity, managing gastric emptying through dietary choices (e.g., fiber) might help stabilize blood sugar. However, more research is needed to confirm this link.

Nutritional labelling on menus or food options in laboratory settings does not conclusively reduce energy consumed during a meal.

In controlled laboratory settings, seeing nutritional labels on food options does not consistently lead to eating less. The effect is uncertain and may not translate to real-world consumption.

Labelling a single food or drink option does not significantly change the amount of energy consumed during a snack or meal.

Putting nutritional labels on single food items (like a chocolate bar or a soda) does not significantly change how much energy you consume when eating that item.

Environmental interventions to reduce SSB consumption can have adverse outcomes, including compensatory consumption outside school, reduced milk intake, and stakeholder discontent.

When implementing SSB restrictions, anticipate and monitor for unintended consequences like compensatory consumption or stakeholder pushback. Ensure healthy alternatives are available in all relevant settings (e.g., water outside school).

Pharmacological activation of the Nrf2 pathway using small molecule activators (e.g., Bardoxolone methyl, Sulforaphane) shows promise in improving renal function and metabolic indices in animal models, but human trials have shown mixed results with potential cardiovascular risks.

Be cautious with unapproved Nrf2-activating drugs like Bardoxolone methyl. While they showed promise in early trials for kidney function, a later large trial was stopped due to heart-related risks. Do not self-medicate with experimental compounds. Stick to natural dietary sources of Nrf2 activators (like cruciferous vegetables) which are generally safe.

Quercetin improves glucose metabolism and reduces obesity markers in animal models of type 2 diabetes and high-fat diet-induced obesity through MAPK and AMPK signaling pathways.

Animal studies show quercetin can reduce fat mass and improve glucose metabolism by activating specific cellular pathways (MAPK/AMPK). However, these results have not been consistently replicated in human clinical trials, so it should not be relied upon as a primary weight loss or diabetes treatment.

Consumption of fermented foods is associated with beneficial effects on weight management, cardiovascular disease, type 2 diabetes, and mood/brain activity.

Include fermented foods like yogurt in your diet. Observational studies link regular consumption to better weight management, lower risk of heart disease and type 2 diabetes, and improved mood. While not a cure-all, these foods are a low-risk addition to a healthy diet.

Specific probiotic strains (e.g., Bifidobacterium pseudocatenulatum CECT 7765) can reduce stress-induced corticosterone levels and improve depressive-like behavior in obese animal models by modulating the gut microbiota.

This specific probiotic strain showed promise in reducing stress hormones in obese mice. While human results are not guaranteed, it suggests that targeted probiotic supplementation might be worth exploring for stress and mood management in obesity, alongside diet changes.

High intake of LCn3 omega-3 fatty acids may slightly reduce the risk of stroke, but the evidence is of low quality and the effect size is small.

Increasing omega-3 intake might slightly lower stroke risk, but the evidence is not strong enough to rely on it as a primary prevention strategy. Focus on proven stroke risk factors like hypertension and smoking cessation.

A specific myostatin gene variant (Lys 153 Arg) may influence muscle hypertrophy in women, but not in men.

Current evidence is too weak to recommend genetic testing for myostatin variants to guide training. The potential link is interesting but unproven.

Gut microbiota modulate appetite by influencing the metabolism of Tryptophan (Trp) into serotonin (5-HT) and indole derivatives, which regulate satiety and intestinal permeability.

Tryptophan metabolism by gut bacteria influences serotonin levels, which affect appetite. However, because results are inconsistent and depend on dosage and health status, focus on whole-food sources of tryptophan (e.g., turkey, eggs, seeds) rather than high-dose supplements for appetite control.

Gut microbiota composition and metabolite production are associated with obesity and type 2 diabetes, but current human evidence is largely associative and causality remains unproven due to scarcity of intervention data.

Current science does not support gut microbiota as a standalone, proven cause of obesity or diabetes in humans. While diet and lifestyle significantly shape the microbiome, interventions like probiotics or FMT are not yet standard, effective treatments for these conditions in humans. Focus on established factors: diet, physical activity, and medical management.

There is no compelling evidence that non-sugar sweeteners provide important health benefits for weight loss in adults or children who are actively trying to lose weight, nor do they significantly improve glycaemic control or other major health outcomes compared to sugar.

If you are actively trying to lose weight, switching to non-sugar sweeteners is unlikely to provide a significant advantage over other methods. The evidence does not support using NSS as a primary tool for weight loss in this group. Focus on overall caloric deficit rather than just substituting sweeteners.

Acute exercise increases body temperature, which may promote Slow Wave Sleep (SWS) by facilitating the subsequent drop in core body temperature required for sleep onset, although empirical evidence remains inconsistent.

Exercising before bed raises body temperature. Theoretically, this helps you fall into deep sleep (SWS) once your body cools down. However, because results are inconsistent, monitor your own response; if you feel overheated, move your workout earlier.

Early nutritional intervention with zinc, selenium, and vitamin D in high-risk or exposed individuals may protect against severe COVID-19 progression by mitigating low-grade inflammation and supporting immune function.

If you are in a high-risk group (elderly, chronic conditions) or exposed to SARS-CoV-2, ensure your zinc, selenium, and vitamin D levels are adequate. Do not wait for severe symptoms. Start supplementation early, adhering to safe upper limits (Zn ≤25mg, Se 100-200µg, Vit D 40-100µg daily), as this may help mitigate severe inflammation. This is an adjuvant therapy, not a replacement for medical care.

High glycemic load diets are associated with an increased risk of colorectal and breast cancer, potentially through mechanisms involving hyperinsulinemia, insulin resistance, and insulin-like growth factors (IGFs).

While the evidence is still emerging, choosing low-glycemic index foods may help reduce the risk of colorectal and breast cancer. These foods may help regulate insulin and insulin-like growth factors, which are implicated in cancer development. However, more research is needed to confirm these findings.

Combined diet and exercise interventions during pregnancy do not clearly reduce the risk of pre-eclampsia compared to standard care.

While combining diet and exercise during pregnancy is beneficial for preventing gestational diabetes and may help with caesarean section rates, current evidence does not show it clearly prevents pre-eclampsia. Continue to follow your healthcare provider's advice for managing blood pressure and other pregnancy risks.

Kefir consumption is associated with hypocholesterolemic, anticancer, and antimicrobial effects, contributing to long-term health and disease prevention.

Use kefir as a functional food to potentially support cholesterol management and gut health. It offers bioactive compounds that may help prevent disease.

Early mobilization or active exercise in the ICU does not currently have sufficient evidence to confirm improvements in physical function, muscle strength, or quality of life for critically ill adults, despite being feasible and generally safe.

While early movement in the ICU is considered safe and feasible, current evidence does not strongly confirm that it significantly improves physical function, muscle strength, or quality of life compared to usual care. Clinicians should prioritize safety and feasibility, but should not expect guaranteed functional improvements based on current data.

The association between DHA levels and specific gut bacteria (Lachnospiraceae) may be mediated by the production of N-carbamylglutamate (NCG), a metabolite correlated with both DHA and these bacterial abundances.

The benefit of DHA on gut bacteria might involve the production of N-carbamylglutamate (NCG). While NCG is available as a supplement, this study suggests the body may produce it in response to DHA, potentially improving gut function and reducing oxidative stress.