Browse the evidence

Elite athletes use dietary supplements significantly more frequently than non-elite athletes, with no consistent change in overall prevalence over time.

If you are not competing at a professional or national level, you are statistically less likely to use supplements than elite athletes, but this does not mean you should. The data shows high usage across all levels, suggesting supplements are common but not strictly required for non-elite success.

Women athletes are more likely to use iron supplements, while men are more likely to use vitamin E, protein, and creatine.

Women athletes should check their iron status before supplementing, as it is a common choice. Men should evaluate if they actually need protein or creatine based on their diet and training, as these are popular but not universally necessary.

The overall prevalence of dietary supplement use among athletes is high, with approximately 60% of athletes using any type of supplement.

You are in the majority if you use supplements, but this doesn't mean you need them. Focus on whole foods first, and use supplements only to fill specific, identified gaps.

Moderate energy restriction and weight loss can reverse some immune impairments associated with obesity, such as reduced lymphocyte proliferation and NK cell activity.

Losing weight through moderate caloric restriction can help reverse some of the immune system weaknesses associated with obesity. However, the process might cause temporary fluctuations in certain immune markers. Focus on sustainable, moderate weight loss rather than extreme diets to support long-term immune health.

Pea protein hydrolysis yields bioactive peptides with angiotensin I-converting enzyme (ACE) inhibitor activity and antioxidant activity, potentially contributing to blood pressure regulation and oxidative stress reduction.

While whole pea protein is nutritious, hydrolyzed pea protein (often found in supplements) may offer additional cardiovascular benefits due to bioactive peptides that inhibit ACE. However, more human trials are needed to confirm these effects on blood pressure.

Maintaining serum 25(OH)D concentrations above 30 ng/mL (50 nmol/L) reduces oxidative stress, inflammation, and mitochondrial dysfunction, thereby slowing aging and reducing all-cause mortality.

Aim for a serum 25(OH)D level of at least 30 ng/mL. This can often be achieved through sensible sun exposure or supplementation (e.g., 1000-4000 IU/day for most adults). This supports mitochondrial health and reduces oxidative stress, which are key drivers of aging.

Pharmacological inhibition of central sympathetic outflow using imidazoline I1 agonists (e.g., moxonidine) improves metabolic parameters including blood pressure, weight, and insulin sensitivity in MetS patients.

For MetS patients with hypertension, moxonidine (an imidazoline I1 agonist) may offer additional metabolic benefits like weight loss and improved insulin sensitivity, in addition to blood pressure reduction. However, long-term efficacy needs more study.

Daily consumption of diet soda is associated with a significantly increased risk of incident type 2 diabetes (67% greater relative risk) and metabolic syndrome (36% greater relative risk) compared to non-consumption, independent of baseline adiposity measures.

If you drink diet soda daily, be aware that observational data links this habit to a higher risk of developing type 2 diabetes and metabolic syndrome, even after accounting for body weight. While this doesn't prove diet soda causes diabetes, it suggests that relying on it as a 'free' substitute for sugary drinks may not offer the metabolic protection assumed. Consider monitoring your overall dietary patterns and blood glucose levels.

Higher blood 25-hydroxyvitamin D concentrations are associated with a reduced risk of colorectal cancer, but this protective association is not observed for breast or prostate cancer.

Maintaining adequate Vitamin D levels may help lower the risk of colorectal cancer, as higher blood levels are linked to a modest reduction in risk. However, this benefit does not extend to breast or prostate cancer based on current observational data. Focus on overall health rather than expecting Vitamin D to prevent all cancers.

Medically tailored meals (MTM) for high-need patients with complex medical conditions reduce overall healthcare costs and hospital admissions.

If you have a complex chronic condition and struggle to prepare healthy meals, ask your doctor about medically tailored meal programs. These are often covered by insurance for high-risk patients and can significantly reduce hospital visits and costs.

A 3-week intervention combining a low-fat diet (12-15% calories from fat) and moderate aerobic exercise significantly reduces oxidative stress and improves cardiocyte survival in young overweight men.

For young overweight men, a 3-week commitment to a low-fat, high-fiber diet combined with daily moderate walking can significantly lower oxidative stress and improve heart cell health markers. Focus on keeping fat intake low (12-15% of calories) and walking daily at a heart rate that challenges you slightly but sustainably.

Umami taste (savoury) enhances the satiating power of protein-rich foods, leading to greater compensation at subsequent meals, but has no effect on carbohydrate-rich or low-energy foods.

Use umami-rich ingredients (like mushrooms, tomatoes, or MSG) in protein-rich meals to enhance satiety and help you feel fuller longer. This effect is specific to protein-rich foods.

Higher density of BMI-healthy food outlets (supermarkets, fruit/vegetable markets, natural food stores) within a half-mile residential network buffer is associated with lower mean BMI and lower prevalence of obesity, independent of neighborhood walkability.

Living in a neighborhood with more supermarkets, fruit/vegetable markets, and natural food stores is linked to a slightly lower BMI. However, this effect is modest and exists alongside the benefits of walkable neighborhoods. Simply adding healthy food options without improving walkability or addressing other lifestyle factors may have limited impact on obesity rates.

Phenolic acids, particularly ferulic acid, found in whole grain bran exhibit antioxidant, anti-inflammatory, and antimicrobial biological activities.

The health benefits of whole grains are largely driven by phenolic acids like ferulic acid, which provide antioxidant and anti-inflammatory effects. These compounds are concentrated in the bran. While they are bound to fiber, gut fermentation releases them, contributing to reduced oxidative stress and inflammation.

Avocado consumption is associated with higher diet quality, improved nutrient intake, and a 50% lower risk of metabolic syndrome in US adults.

Include avocados in your diet to improve overall diet quality and nutrient intake. They are associated with a significantly lower risk of metabolic syndrome and better lipid profiles (higher HDL) without increasing total calorie intake. Focus on the healthy fats and fiber they provide.

Chronic subclinical micronutrient deficiencies accelerate aging and degenerative diseases (cancer, neural decay) by triggering an evolutionary 'triage' mechanism that prioritizes short-term survival functions over long-term maintenance (DNA repair, mitochondrial integrity).

Ensure you meet the Recommended Dietary Allowance (RDA) for all essential vitamins and minerals, not just enough to avoid acute sickness. The most accessible way to do this is a daily standard multivitamin-mineral (MVM) supplement, especially if you are in a high-risk group (e.g., elderly, obese, low income). This prevents the body from 'triaging' scarce nutrients away from DNA repair and mitochondrial health, thereby slowing aging and disease risk.

Adherence to a Mediterranean diet (MD) positively influences gut microbiota composition and immune system function, thereby reducing the risk of non-communicable diseases (NCDs) associated with chronic inflammation, whereas a Western diet (WD) promotes dysbiosis and immune impairment.

Prioritize a Mediterranean-style eating pattern over a Western one to support gut health and reduce chronic inflammation. Focus on increasing fiber-rich foods, healthy fats, and diverse plant sources while reducing processed foods typical of a Western diet. This dietary shift is a primary lever for improving the gut microbiota-immune system interplay and preventing non-communicable diseases.

Daily supplementation of 1.5-2 g of EPA (a component of omega-3 fatty acids) effectively stimulates mood elevation and treats depression in human patients.

If you are treating depression with omega-3 supplements, aim for a daily intake containing 1.5 to 2 grams of EPA. Do not exceed 3 grams daily, as higher doses offer no additional mood benefits and may be unsafe if you take blood-thinning medications. Consult your doctor before starting.

Deficiencies in neurotransmitters such as serotonin, dopamine, noradrenaline, and GABA are associated with depression, and amino acid precursors (tryptophan, tyrosine, phenylalanine, methionine) can help treat mood disorders.

Ensure your diet includes high-quality proteins containing essential amino acids like tryptophan, tyrosine, phenylalanine, and methionine. These are building blocks for neurotransmitters like serotonin and dopamine, which are often deficient in depression. While not a standalone cure, adequate protein intake supports brain chemistry.

In primary care populations, higher BMI categories (overweight and obese) are associated with significantly reduced total sleep time compared to normal weight individuals, with a linear inverse relationship observed up to obesity.

If you are overweight or obese, your sleep duration may be shorter than that of normal-weight individuals. While this study is observational, it suggests that prioritizing sleep duration (even small increases, such as 20 minutes per night) could be a low-risk, high-reward strategy to support weight management efforts alongside diet and exercise.

High volumes of sedentary time (prolonged sitting) are an independent predictor of chronic disease risk, metabolic dysfunction, and weight gain, regardless of whether an individual meets standard physical activity guidelines.

Do not rely solely on your workout to protect your health. If you sit for long periods, break it up. Stand up, walk, or move for a few minutes every hour. This 'breaking up' of sitting time is crucial for metabolic health and weight management, independent of your gym routine.

Breaking up prolonged sitting time with frequent, short breaks is associated with more favorable metabolic profiles and blood glucose control compared to continuous sitting.

Set a timer to stand up and move for 1-2 minutes every hour. This simple act improves blood glucose control and metabolic health more than sitting continuously, even if you exercise later.

Lifestyle management, including healthy lifestyle and emotional well-being, is a core component of PCOS care, with a specific emphasis on avoiding weight stigma.

Focus on healthy habits and mental well-being, not just weight loss. If you have PCOS, your care should include support for your emotional health and quality of life, without judgment about your weight.

Modulation of gut microbiota via probiotics, prebiotics, synbiotics, or fecal microbial transplantation improves metabolic parameters (glucose tolerance, insulin sensitivity) and reduces inflammatory markers in patients with type 2 diabetes and associated complications.

If you have Type 2 Diabetes, your gut health matters. Research suggests that specific probiotics (like Lactobacillus and Bifidobacterium strains) may help improve blood sugar control and reduce inflammation, especially if you have complications like kidney issues. However, this is not a replacement for standard medical care. Consult your doctor before starting any probiotic regimen, as the specific strain and dose matter.