Lavender for Anxiety

A 2010 study found that an 80mg extract of lavender taken daily was significantly more effective than placebo at treating anxiety. A 2014 study also found that the 160mg extract of lavender was more effective than the 80mg extract at improving generalized anxiety disorder over 10 weeks. There are many different types of lavender. No significant adverse effects were seen but some people may experience digestive issues.

Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Dienel A, Schläfke S. Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of 'subsyndromal' anxiety disorder: a randomized, double-blind, placebo controlled trial. Int Clin Psychopharmacol. 2010 Sep;25(5):277-87. doi: 10.1097/YIC.0b013e32833b3242. PMID: 20512042.

Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Schläfke S, Dienel A. Lavender oil preparation Silexan is effective in generalized anxiety disorder--a randomized, double-blind comparison to placebo and paroxetine. Int J Neuropsychopharmacol. 2014 Jun;17(6):859-69. doi: 10.1017/S1461145714000017. Epub 2014 Jan 23. PMID: 24456909.

Bilberry for Skin Aging

A 2024 study found that a fermented bilberry extract significantly improved wrinkles and skin complexion compared to placebo over 12 weeks. Another study in 2018 showed that freeze-dried bilberry significantly improved walking distance after 8 weeks compared to standard medical therapy alone after a heart attack.

Nobile V, Dudonné S, Kern C, Roveda G, Garcia C. Antiaging, Brightening, and Antioxidant Efficacy of Fermented Bilberry Extract (Vaccinium myrtillus): A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2024 Jul 10;16(14):2203. doi: 10.3390/nu16142203. PMID: 39064646; PMCID: PMC11280171.

Arevström L, Bergh C, Landberg R, Wu H, Rodriguez-Mateos A, Waldenborg M, Magnuson A, Blanc S, Fröbert O. Freeze-dried bilberry (Vaccinium myrtillus) dietary supplement improves walking distance and lipids after myocardial infarction: an open-label randomized clinical trial. Nutr Res. 2019 Feb;62:13-22. doi: 10.1016/j.nutres.2018.11.008. Epub 2018 Nov 17. PMID: 30803503.

Siberian Rhubarb for Menopausal Symptoms

A 2006 study found that an extract from the roots of Siberian Rhubarb (Rheum rhaponticum) was significantly more effective than placebo at treating menopausal symptoms over 12 weeks. Siberian Rhubarb is thought to act like a selective estrogen receptor modulator. A subsequent study in 2009 found this same extract to be effective over 96 weeks without significant adverse effects.

Heger M, Ventskovskiy BM, Borzenko I, Kneis KC, Rettenberger R, Kaszkin-Bettag M, Heger PW. Efficacy and safety of a special extract of Rheum rhaponticum (ERr 731) in perimenopausal women with climacteric complaints: a 12-week randomized, double-blind, placebo-controlled trial. Menopause. 2006 Sep-Oct;13(5):744-59. doi: 10.1097/01.gme.0000240632.08182.e4. Erratum in: Menopause. 2007 Mar-Apr;14(2):339. PMID: 16894335.

Hasper I, Ventskovskiy BM, Rettenberger R, Heger PW, Riley DS, Kaszkin-Bettag M. Long-term efficacy and safety of the special extract ERr 731 of Rheum rhaponticum in perimenopausal women with menopausal symptoms. Menopause. 2009 Jan-Feb;16(1):117-31. doi: 10.1097/GME.0b013e3181806446. PMID: 18978638.

Vitamin K2 for Osteoporosis

A 2000 study found that 45mg of vitamin K2 (MK-4) plus calcium daily was significantly more effective at reducing fractures (especially vertebral) and improving lumbar bone mineral density (BMD) in Japanese women with osteoporosis over 2 years than only calcium daily. A 2021 Danish study found that 325mcg (0.325mg) of vitamin K2 (MK-7) did not significantly improve bone mineral density in postmenopausal women with osteopenia over 3 years compared to placebo. A 2023 British study found that 45mg of vitamin K2 (MK-4) did not significantly increase bone mineral density compared to placebo over 18 months in postmenopausal women with osteoporosis already taking bisphosphonate medication.

Shiraki M, Shiraki Y, Aoki C, Miura M. Vitamin K2 (menatetrenone) effectively prevents fractures and sustains lumbar bone mineral density in osteoporosis. J Bone Miner Res. 2000 Mar;15(3):515-21. doi: 10.1359/jbmr.2000.15.3.515. PMID: 10750566.

Rønn SH, Harsløf T, Oei L, Pedersen SB, Langdahl BL. The effect of vitamin MK-7 on bone mineral density and microarchitecture in postmenopausal women with osteopenia, a 3-year randomized, placebo-controlled clinical trial. Osteoporos Int. 2021 Jan;32(1):185-191. doi: 10.1007/s00198-020-05638-z. Epub 2020 Oct 8. PMID: 33030563.

Moore AE, Dulnoan D, Voong K, Ayis S, Mangelis A, Gorska R, Harrington DJ, Tang JCY, Fraser WD, Hampson G. The additive effect of vitamin K supplementation and bisphosphonate on fracture risk in post-menopausal osteoporosis: a randomised placebo controlled trial. Arch Osteoporos. 2023 Jun 20;18(1):83. doi: 10.1007/s11657-023-01288-w. PMID: 37338608; PMCID: PMC10282078.

Rose Geranium for Nasal Infections

A 2024 study found that a nasal spray containing rose geranium in sesame oil was significantly more effective than isotonic saline at improving symptoms of nasal vestibulitis (infection) over 2 weeks in people on chemotherapy. Rose geranium is thought have have anti-inflammatory and anti-microbial effects.

Cathcart-Rake EJ, Steinert K, Smith D, Lewis-Peters S, Giridhar K, Novotny P, Dauer D, O'Connor A, Thomé S, Erickson MK, Friday BB, Loprinzi CL. Rose geranium in sesame oil nasal spray to improve nasal vestibulitis symptoms: a randomized controlled trial. Support Care Cancer. 2024 May 24;32(6):379. doi: 10.1007/s00520-024-08580-6. PMID: 38789656.

Cathcart-Rake EJ, Smith D, Zahrieh D, Loprinzi CL. Rose geranium in sesame oil nasal spray: a treatment for nasal vestibulitis? BMJ Support Palliat Care. 2020 Dec;10(4):411-413. doi: 10.1136/bmjspcare-2018-001569. Epub 2018 Sep 26. PMID: 30377210.

Licorice Root for Heartburn

A 2025 study found that an extract of deglycyrrhizinated licorice root was significantly more effective than placebo at treating symptoms of acid reflux or heartburn over 4 weeks. Licorice contains glycyrrhizin (glycyrrhizic acid), which can cause serious electrolyte imbalances if consumed in large amounts or for long periods of time. Licorice is unsafe for use during pregnancy.

Raj JP, Saxena U, Belhekar MN, Mamde A, Darak H, Pawar S. Efficacy and Safety of GutGard® in Managing Gastroesophageal Reflux-Related Symptoms: A Phase III, Single-Centre, Double-Blind, Randomized Placebo-Controlled Trial. Complement Med Res. 2025;32(1):26-36. doi: 10.1159/000543367. Epub 2025 Feb 10. PMID: 39929150; PMCID: PMC11892464.

Ginseng for Cancer-Related Fatigue

A 2020 study found that colorectal cancer patients receiving chemotherapy who took 2g of Korean red ginseng daily had significant improvements in fatigue, mood and walking ability compared to placebo over 16 weeks. This effect may not be the same for other types of ginseng, other cancers or other cancer treatments. Ginseng may cause insomnia among other side effects. Ginseng is not safe for use during pregnancy.

Kim JW, Han SW, Cho JY, Chung IJ, Kim JG, Lee KH, Park KU, Baek SK, Oh SC, Lee MA, Oh D, Shim B, Ahn JB, Shin D, Lee JW, Kim YH. Korean red ginseng for cancer-related fatigue in colorectal cancer patients with chemotherapy: A randomised phase III trial. Eur J Cancer. 2020 May;130:51-62. doi: 10.1016/j.ejca.2020.02.018. Epub 2020 Mar 13. PMID: 32172198.

Guglielmo M, Di Pede P, Alfieri S, Bergamini C, Platini F, Ripamonti CI, Orlandi E, Iacovelli NA, Licitra L, Maddalo M, Bossi P. A randomized, double-blind, placebo controlled, phase II study to evaluate the efficacy of ginseng in reducing fatigue in patients treated for head and neck cancer. J Cancer Res Clin Oncol. 2020 Oct;146(10):2479-2487. doi: 10.1007/s00432-020-03300-z. Epub 2020 Jul 2. PMID: 32617701; PMCID: PMC11804631.

Kim HS, Kim MK, Lee M, Kwon BS, Suh DH, Song YS. Effect of Red Ginseng on Genotoxicity and Health-Related Quality of Life after Adjuvant Chemotherapy in Patients with Epithelial Ovarian Cancer: A Randomized, Double Blind, Placebo-Controlled Trial. Nutrients. 2017 Jul 19;9(7):772. doi: 10.3390/nu9070772. PMID: 28753932; PMCID: PMC5537886.

NCCIH. “Asian Ginseng.” NCCIH, Aug. 2020, www.nccih.nih.gov/health/asian-ginseng.

Pumpkin Seed Oil for Hair Loss

A 2021 study found that pumpkin seed oil was similarly effective to topical minoxidil at treating female pattern hair loss over 3 months. Another study in 2014 found that pumpkin seed oil was significantly more effective than placebo at treating male pattern hair loss (androgenic alopecia) over 24 weeks. Pumpkin seed oil likely blocks 5-alpha reductase, an enzyme that converts testosterone to dihydrotestosterone and plays a role in androgenic alopecia. No significant adverse effects were seen.

Ibrahim IM, Hasan MS, Elsabaa KI, Elsaie ML. Pumpkin seed oil vs. minoxidil 5% topical foam for the treatment of female pattern hair loss: A randomized comparative trial. J Cosmet Dermatol. 2021 Sep;20(9):2867-2873. doi: 10.1111/jocd.13976. Epub 2021 Feb 12. PMID: 33544448.

Cho YH, Lee SY, Jeong DW, Choi EJ, Kim YJ, Lee JG, Yi YH, Cha HS. Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial. Evid Based Complement Alternat Med. 2014;2014:549721. doi: 10.1155/2014/549721. Epub 2014 Apr 23. PMID: 24864154; PMCID: PMC4017725.

Jackfruit for Type 2 Diabetes Mellitus

A 2021 study found significant improvement in blood sugar levels (including A1c) with 30g of green jackfruit flour daily compared to 30g of rice and wheat flour daily over 12 weeks. Jackfruit is lower in calories and higher in fiber than rice or wheat. It is thought that jackfruit may increase insulin production. It is likely the effect seen was, in part, due to jackfruit having a lower glycemic load.

Rao AG, Naik KS, Unnikrishnan AG, Joseph J. Efficacy of green jackfruit flour as a medical nutrition therapy replacing rice or wheat in patients with type 2 diabetes mellitus: a randomized, double-blind, placebo-controlled study. Nutr Diabetes. 2021 Jun 14;11(1):18. doi: 10.1038/s41387-021-00161-4. PMID: 34127645; PMCID: PMC8203736.

Thyme, Rosemary, Lavender & Cedarwood for Alopecia Areata

A 1998 study found an extract of essential oils (thyme 88mg, rosemary 114mg, lavender 108mg, and cedarwood 94mg) in a mixture of carrier oils (jojoba 3ml and grapeseed 20ml) was significantly more effective than the carrier oils alone at improving hair regrowth in people with alopecia areata over 7 months. No significant adverse events were seen. These essential oils are thought to be anti-inflammatory. Rosemary may also be effective for androgenic alopecia.

Hay IC, Jamieson M, Ormerod AD. Randomized trial of aromatherapy. Successful treatment for alopecia areata. Arch Dermatol. 1998 Nov;134(11):1349-52. doi: 10.1001/archderm.134.11.1349. PMID: 9828867.

Panahi Y, Taghizadeh M, Marzony ET, Sahebkar A. Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed. 2015 Jan-Feb;13(1):15-21. PMID: 25842469.

Sage for Alzheimer’s Disease

A 2003 study found that an extract of sage (Salvia officinalis) was significantly more effective than placebo at improving cognition in people with mild to moderate Alzheimer’s disease over 4 months. Sage is thought to inhibit acetylcholinesterase and butyrylcholinesterase. Sage may also improve mood and reduce agitation. No significant differences in side effects were seen. However, sage contains thujone, which may be toxic in high doses and is not safe in pregnancy.

Akhondzadeh S, Noroozian M, Mohammadi M, Ohadinia S, Jamshidi AH, Khani M. Salvia officinalis extract in the treatment of patients with mild to moderate Alzheimer's disease: a double blind, randomized and placebo-controlled trial. J Clin Pharm Ther. 2003 Feb;28(1):53-9. doi: 10.1046/j.1365-2710.2003.00463.x. PMID: 12605619.

Kennedy DO, Pace S, Haskell C, Okello EJ, Milne A, Scholey AB. Effects of cholinesterase inhibiting sage (Salvia officinalis) on mood, anxiety and performance on a psychological stressor battery. Neuropsychopharmacology. 2006 Apr;31(4):845-52. doi: 10.1038/sj.npp.1300907. PMID: 16205785.

“Sage.” NCCIH, Oct. 2020, www.nccih.nih.gov/health/sage.

Pygeum for Urination

A 1990 study found significant improvements in urination with pygeum 50mg twice daily vs placebo over 60 days in people with benign prostatic hyperplasia (BPH). A follow up study showed safety of pygeum 100mg daily for up to 12 months. Pygeum may cause gastrointestinal or other side effects.

Chatelain C, Autet W, Brackman F. Comparison of once and twice daily dosage forms of Pygeum africanum extract in patients with benign prostatic hyperplasia: a randomized, double-blind study, with long-term open label extension. Urology. 1999 Sep;54(3):473-8. doi: 10.1016/s0090-4295(99)00147-8. PMID: 10475357.

Krzeski T, Kazón M, Borkowski A, Witeska A, Kuczera J. Combined extracts of Urtica dioica and Pygeum africanum in the treatment of benign prostatic hyperplasia: double-blind comparison of two doses. Clin Ther. 1993 Nov-Dec;15(6):1011-20. PMID: 7509261.

Barlet A, Albrecht J, Aubert A, Fischer M, Grof F, Grothuesmann HG, Masson JC, Mazeman E, Mermon R, Reichelt H, et al. Wirksamkeit eines Extraktes aus Pygeum africanum in der medikamentösen Therapie von Miktionsstörungen infolge einer benignen Prostatahyperplasie: Bewertung objektiver und subjektiver Parameter. Eine placebokontrollierte doppelblinde Multizenterstudie [Efficacy of Pygeum africanum extract in the medical therapy of urination disorders due to benign prostatic hyperplasia: evaluation of objective and subjective parameters. A placebo-controlled double-blind multicenter study]. Wien Klin Wochenschr. 1990 Nov 23;102(22):667-73. German. PMID: 1702916.

Chocolate & Pomegranate for Testosterone Support

A 2023 study found that an extract of pomegranate rind and cocoa seeds significantly increased free and total testosterone in young males compared to placebo over 56 days. It is thought that this extract increases testosterone production and reduces the conversion of testosterone to estradiol by inhibiting aromatase activity. Another study also found improved sexual function with this extract over 84 days. Cocoa seeds and pomegranate may cause stomach upset among other side effects.

Sreeramaneni PGA, Yalamanchi A, Konda MR, Cherukuri SHV, Maroon JC. A Proprietary Herbal Blend Containing Extracts of Punica granatum Fruit Rind and Theobroma cocoa Seeds Increases Serum Testosterone Level in Healthy Young Males: A Randomized, Double-Blind Placebo-Controlled Study. J Diet Suppl. 2023;20(3):411-427. doi: 10.1080/19390211.2022.2035037. Epub 2022 Feb 6. PMID: 35129040.

Srivastava MK, Singh G, Kodur RR, Yalamanchi A. A Combination of Punica granatum Fruit Rind and Theobroma cacao Seed Extracts Enhances Sexual Function in Aging Males in a Randomized, Double-blind, Placebo-controlled Study. Int J Med Sci. 2025 Jan 1;22(2):383-397. doi: 10.7150/ijms.99958. PMID: 39781534; PMCID: PMC11704686.

Elderberry for the Flu

A 2004 study found that elderberry syrup significantly reduced duration and severity of illness compared to placebo in people with laboratory confirmed influenza virus. The elderberry syrup was initiated within 48 hours of symptom onset and taken four times per day for 5 days. It is thought that elderberry prevents the adhesion of the influenza virus to cell receptors.

Other studies have not found the same efficacy for elderberry in people with other viruses. Raw elderberries and other parts of the elder tree contain poisonous cyanide-producing substances. Cooking eliminates these poisonous substances.

Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004 Mar-Apr;32(2):132-40. doi: 10.1177/147323000403200205. PMID: 15080016.

Zakay-Rones Z, Varsano N, Zlotnik M, Manor O, Regev L, Schlesinger M, Mumcuoglu M. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama. J Altern Complement Med. 1995 Winter;1(4):361-9. doi: 10.1089/acm.1995.1.361. PMID: 9395631.

Curcumin for Non-Alcoholic Fatty Liver Disease

A 2021 study found that curcumin was significantly more effective than placebo at improving non-alcoholic fatty liver disease (NAFLD) over 2 months. Multiple other studies have had similar findings. Curcumin is a major component of turmeric and gives it a distinct yellow color. Curcumin can cause gastrointestinal or other side effects.

Mirhafez SR, Azimi-Nezhad M, Dehabeh M, Hariri M, Naderan RD, Movahedi A, Abdalla M, Sathyapalan T, Sahebkar A. The Effect of Curcumin Phytosome on the Treatment of Patients with Non-alcoholic Fatty Liver Disease: A Double-Blind, Randomized, Placebo-Controlled Trial. Adv Exp Med Biol. 2021;1308:25-35. doi: 10.1007/978-3-030-64872-5_3. PMID: 33861434.

Saberi-Karimian M, Keshvari M, Ghayour-Mobarhan M, Salehizadeh L, Rahmani S, Behnam B, Jamialahmadi T, Asgary S, Sahebkar A. Effects of curcuminoids on inflammatory status in patients with non-alcoholic fatty liver disease: A randomized controlled trial. Complement Ther Med. 2020 Mar;49:102322. doi: 10.1016/j.ctim.2020.102322. Epub 2020 Jan 21. PMID: 32147075.

Rahmani S, Asgary S, Askari G, Keshvari M, Hatamipour M, Feizi A, Sahebkar A. Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial. Phytother Res. 2016 Sep;30(9):1540-8. doi: 10.1002/ptr.5659. Epub 2016 Jun 8. PMID: 27270872.

Hyperbaric Oxygen Therapy for PTSD

A 2024 study found that hyperbaric oxygen therapy (HBOT) was significantly more effective than sham protocol at treating combat-associated PTSD over 14 weeks. Symptoms of depression improved significantly as well. Studies have shown this improvement can last for years after treatment. Brain imaging has also shown improved connections with HBOT treatment. It’s important that HBOT is conducted under appropriate medical supervision.

Doenyas-Barak K, Kutz I, Lang E, Assouline A, Hadanny A, Aberg KC, Levi G, Beberashvili I, Mayo A, Efrati S. Hyperbaric Oxygen Therapy for Veterans With Combat-Associated Posttraumatic Stress Disorder: A Randomized, Sham-Controlled Clinical Trial. J Clin Psychiatry. 2024 Nov 10;85(4):24m15464. doi: 10.4088/JCP.24m15464. PMID: 39566051.

Doenyas-Barak K, Catalogna M, Kutz I, Levi G, Hadanny A, Tal S, Daphna-Tekoha S, Sasson E, Shechter Y, Efrati S. Hyperbaric oxygen therapy improves symptoms, brain's microstructure and functionality in veterans with treatment resistant post-traumatic stress disorder: A prospective, randomized, controlled trial. PLoS One. 2022 Feb 22;17(2):e0264161. doi: 10.1371/journal.pone.0264161. PMID: 35192645; PMCID: PMC8863239.

Senna for Constipation

A 2021 study found that senna was similarly effective to magnesium oxide and superior to placebo at treating chronic constipation daily over 28 days. No serious adverse events were seen. Senna may cause stomach upset or other side effects.

Morishita D, Tomita T, Mori S, Kimura T, Oshima T, Fukui H, Miwa H. Senna Versus Magnesium Oxide for the Treatment of Chronic Constipation: A Randomized, Placebo-Controlled Trial. Am J Gastroenterol. 2021 Jan 1;116(1):152-161. doi: 10.14309/ajg.0000000000000942. PMID: 32969946.

Astragalus for Chronic Kidney Disease

A 2024 study found that astragalus, in addition to standard care, significantly reduced the progression of chronic kidney disease in people with type 2 diabetes and chronic kidney disease stages 2 or 3 compared to control over 48 weeks. Of note, there were more adverse events with astragalus. Astragalus may cause gastrointestinal or other side effects.

Chan KW, Kwong ASK, Tsui PN, Chan GCW, Choi WF, Yiu WH, Cheung SCY, Wong MMY, Zhang ZJ, Tan KCB, Lao L, Lai KN, Tang SCW; READY and SCHEMATIC research group. Add-on astragalus in type 2 diabetes and chronic kidney disease: A multi-center, assessor-blind, randomized controlled trial. Phytomedicine. 2024 Jul 25;130:155457. doi: 10.1016/j.phymed.2024.155457. Epub 2024 Feb 28. PMID: 38810556.

Strontium for Osteoporosis

A 2004 study found that 2 grams of oral strontium ranelate taken daily was significantly more effective than placebo at improving bone mineral density (BMD) and reducing vertebral fractures in postmenopausal women with osteoporosis over 3 years. All people in the study also received calcium and vitamin D supplements. BMD of the lumbar spine and femoral neck increased by 14.4% and 8.3% respectively. Vertebral fractures were reduced by 49% in the first year and 41% over the 3 year trial. A 10 year follow up trial showed that lumbar BMD increased continuously and significantly over this time. Fracture risk also remained decreased. Strontium may cause headache, nausea, diarrhea or other side effects. Strontium ranelate is not approved for use in the US by the FDA as there have been concerns about increased cardiovascular risk.

Meunier PJ, Roux C, Seeman E, Ortolani S, Badurski JE, Spector TD, Cannata J, Balogh A, Lemmel EM, Pors-Nielsen S, Rizzoli R, Genant HK, Reginster JY. The effects of strontium ranelate on the risk of vertebral fracture in women with postmenopausal osteoporosis. N Engl J Med. 2004 Jan 29;350(5):459-68. doi: 10.1056/NEJMoa022436. PMID: 14749454.

Reginster JY, Kaufman JM, Goemaere S, Devogelaer JP, Benhamou CL, Felsenberg D, Diaz-Curiel M, Brandi ML, Badurski J, Wark J, Balogh A, Bruyère O, Roux C. Maintenance of antifracture efficacy over 10 years with strontium ranelate in postmenopausal osteoporosis. Osteoporos Int. 2012 Mar;23(3):1115-22. doi: 10.1007/s00198-011-1847-z. Epub 2011 Nov 29. PMID: 22124575; PMCID: PMC3277702.

Cranberry for Prevention of Urinary Tract Infections

A 2025 study found that 500mg of whole cranberry fruit powder daily was significantly more effective than placebo at reducing recurrent urinary tract infections in women over 6 months. Cranberries contain proanthocyanidins and flavonoids, which inhibit the ability of Escherichia coli (a common pathogen) to adhere to uroepithelial cells. In large amounts, cranberries may cause stomach upset or other side effects.

Stonehouse W, Benassi-Evans B, Bednarz J, Vincent AD. Whole cranberry fruit powder supplement reduces the incidence of culture-confirmed urinary tract infections in females with a history of recurrent urinary tract infection: A 6-month multicenter, randomized, double-blind, placebo-controlled trial. Am J Clin Nutr. 2025 Apr;121(4):932-941. doi: 10.1016/j.ajcnut.2025.01.022. Epub 2025 Jan 23. PMID: 39863114; PMCID: PMC12002188.