Zinc deficiency is widespread, and a refined or plant-based diet increases the risk. The widespread zinc deficiency appears to contribute to the growing number of children who develop asthma and hay fever. In addition, zinc deficiency may be an overlooked factor that reduces the effectiveness of medical treatment, as shown in a review article published in Nutrients. According to the researchers, zinc plays a crucial role in maintaining strong mucous membranes, supporting immune function, and regulating inflammation. For this reason, zinc supplementation may represent a new, safe, and inexpensive complementary approach in the management of asthma and hay fever.

According to a large Chinese study of older adults, people who eat meat and fish have a greater chance of living to the age of 100. This surprised the researchers, who had previously assumed that a plant-based diet protects against chronic disease and premature death. They also found that older adults need considerably more protein to maintain muscle mass, as age-related muscle loss can lead to sarcopenia, reduced quality of life, and early death. One important thing to consider, is that meat contains specific amino acids needed for building muscle tissue. Meat, fish, and eggs also contain vitamin B12, iron, iodine, selenium, zinc, and omega-3 fatty acids, which are difficult or impossible to obtain in sufficient amounts from a strictly plant-based diet. For older adults and many others, the optimal approach is therefore a varied diet based on high-quality animal and plant foods.

Selenium, a key component of several selenoproteins and antioxidants, plays a crucial role in cellular energy metabolism, overall metabolism, and protection against damage caused by oxidative stress. Because of this, selenium helps delay muscle fatigue during athletic performance, reduce muscle loss, and prevent premature aging of muscles. This is highlighted in a review article published in Nutrients, where researchers summarized the latest findings on the role of different selenium compounds in muscles and optimal sports nutrition.

An increasing number of people are affected by Alzheimer’s disease, and women are significantly more at risk than men. According to a population-based study published in Alzheimer’s & Dementia, women with Alzheimer’s disease also have fewer polyunsaturated fatty acids in their brains, which appears to influence the disease progression. Since the brain contains a substantial amount of polyunsaturated fatty acids, their metabolism is particularly important for brain health. Previous studies have also shown that widespread deficiency of omega-3 fatty acids (primarily obtained through fatty fish or fish oil supplements) negatively affects brain health, increasing the risk of Alzheimer’s disease, depression, and other neurological disorders.

Seventy-six percent of the world’s population does not get enough of the essential omega-3 fatty acids. This represents a serious public health concern, as insufficient intake throughout life is associated with an increased risk of preterm birth, skin problems, depression, menstrual pain, dry eyes, arthritis, cardiovascular disease, Alzheimer’s disease, and various other conditions. These findings are highlighted in a large population study published in Nutrition Research Reviews. The researchers also emphasize that fatty fish and fish oil supplements are particularly valuable sources of omega-3 fatty acids due to their content of the biologically active forms EPA and DHA.

Although depression can have many different causes, new research suggests that CoQ10 supplementation may help alleviate symptoms when used alongside standard treatment. This is highlighted in a recent meta-analysis published in the Journal of Clinical Psychopharmacology. The authors describe how CoQ10 plays a dual role: it is essential for cellular energy production and also functions as a powerful antioxidant that protects nerve cells and other tissues from damage caused by oxidative stress. It is important to choose a CoQ10 supplement of documented quality with high bioavailability.

The appearance of the skin plays a crucial role in how we look, and both aging processes and unhealthy lifestyle habits leave visible marks. However, new research suggests that increasing vitamin C intake through diet or supplementation may have a greater positive effect than topical creams containing vitamin C. The reason is that vitamin C, delivered through the bloodstream, penetrates all layers of the skin, where it boosts collagen production and stimulates the formation of new skin cells. This is demonstrated in a study from the University of Otago in New Zealand, in which participants consumed two vitamin C–rich kiwifruit per day. Other good dietary sources of vitamin C may also be used, or supplements can be taken at higher doses.

Summer sunlight is the most important source of vitamin D, and many people therefore take supplements during the winter months or all year round, as the vitamin plays a role in immune function, blood sugar regulation, mood, cancer prevention, and many other physiological processes. However, there is no guarantee that following official vitamin D guidelines or taking higher doses will optimize blood levels of the nutrient. One reason is that magnesium is required to regulate the metabolism and utilization of vitamin D. Since magnesium deficiency is widespread, this represents a serious and often overlooked public health problem, according to a study from the Vanderbilt-Ingram Cancer Center in the United States.

Side effects such as chronic fatigue syndrome (CFS/ME), brain fog, sleep disturbances, and other neurological issues have been observed both after COVID-19 infections and vaccinations. According to a study published in Nutrition, most of these patients were already deficient in vitamin D, and higher doses of vitamin D that optimize blood levels can help relieve their symptoms. It’s generally advisable to maintain adequate vitamin D levels for the prevention of COVID-19, influenza, and other infections.

Nearsightedness is a vision condition that typically begins in childhood and often worsens during adolescence. However, a diet rich in omega-3 fatty acids from fatty fish appears to reduce the risk of children and adolescents developing nearsightedness, according to a Chinese study published in the British Journal of Ophthalmology. The findings also suggest that the omega-3 fatty acid DHA, found in fatty fish and fish oil supplements, plays a particularly important role in eye health.

Red meat (from four-legged animals) contains complete proteins, vitamin B12, iron, zinc, selenium, choline, and other nutrients that can be difficult to obtain in sufficient amounts from a plant-based diet. According to a population-based study published in Scientific Reports, red meat plays a role in supporting brain health and preventing depression.