Evidence-based guidance for optimal health and performance
Proper nutrition forms the foundation of health, while targeted supplementation can help address specific needs and deficiencies. This guide combines the latest scientific research with practical recommendations to help you make informed decisions about your dietary choices and supplement regimen.
Understand the roles of proteins, carbohydrates, and fats in your diet, including optimal ratios for different health goals and activity levels.
Vitamins and minerals are essential for hundreds of biochemical processes. Learn which ones are commonly deficient and how to obtain them from food.
When you eat can be as important as what you eat. Explore intermittent fasting, nutrient timing for athletes, and circadian nutrition.
While whole foods should always be the foundation, these evidence-based supplements can help fill nutritional gaps and support specific health goals.
These foods provide the highest concentrations of essential vitamins and minerals per calorie.
| Nutrient | Best Food Sources | Daily Value % |
|---|---|---|
| Vitamin C | Bell peppers, citrus, kiwi | 100-200% |
| Vitamin D | Fatty fish, mushrooms, eggs | 10-100%* |
| Magnesium | Pumpkin seeds, spinach, almonds | 20-40% |
| Omega-3s | Salmon, chia seeds, walnuts | 50-100% |
| Iron | Red meat, lentils, spinach | 10-30% |
| Zinc | Oysters, beef, pumpkin seeds | 20-50% |
*Vitamin D from food is limited; sunlight/supplementation often needed
Find out which supplements might be right for your health goals