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.

Type 2 diabetes is a serious disease that is spreading at epidemic proportions. Many people have prediabetes without knowing it, with signs such as frequent hunger, apple-shaped obesity, insulin resistance, elevated cholesterol, and high blood pressure. Diet and lifestyle play a major role, and according to a study published in Research, fish oil supplementation may reduce the risk that people with prediabetes will go on to develop type 2 diabetes. In their article, the authors take a closer look at how the active omega-3 fatty acids in fish oil - EPA and DHA - help regulate insulin sensitivity, blood glucose, and other metabolic disturbances. In addition, simple dietary changes may further improve blood sugar control and weight management.

Iron deficiency is a global health problem that increases the risk of respiratory infections, anemia, and other serious diseases. Evidence now suggests that iron deficiency in early childhood may prevent immune cells in the lungs from producing key proteins that are essential for fighting viral infections and establishing immune protection. Notably, this effect appears to persist even after the body’s iron stores have been replenished. As a result, children and adolescents who have experienced iron deficiency may remain more vulnerable to viral infections later in life. These findings come from a new US study conducted at Columbia University Irving Medical Center.