Nutrition Guide (2024)
To empower your research journey, we've curated a comprehensive list of online resources in one convenient location.
POPULAR (Online Buying Guide)
Z-Dtox (N-Acetyl-Cysteine, Green Tea Extract, Zinc, Vitamin D and C)
Z-Flu (Quercetin, Zinc, Elderberry, Vitamin D and C)
Z-Spike for Kids (Vitamin C, Bromelain, Dandelion, Pomegranate, Rutin, Papain)
Z-Stack for Kids (Quercetin, Zinc, Vitamin D and C)
Nutrition, Diet and Nutritional Medicine 101
Differentiating between accurate and unreliable information can be difficult, especially with the proliferation of myths and misinformation on social media platforms, wellness advertisements, and even artificially generated content and websites.
At One Day MD, we strive to provide an independent and unbiased platform for health information. With our collective experience of over 30 years in the healthcare industry, we are committed to delivering reliable information that may be harder to find elsewhere.
To simplify your journey, we have curated a comprehensive list of popular diet and nutrition guides and organized them in one place (below). This allows you to review and compare various options conveniently. By exploring these resources, you can gain a better understanding of different diets and make an informed decision based on your specific needs and lifestyle.
POPULAR GUIDES
- Phytonutrients, Polyphenols and Flavonoids 101: What You Need to Know
- Metabolism 101: Crucial Facts About Your Metabolism
- How Balancing Copper, Iron, Magnesium and 1 Protein is the Solution that You're Looking For (Root Cause Protocol)
Meal Sequencing: The Science Behind Starting Your Meals With Protein or Veggies
Molecular Hydrogen Therapy: Evidence Review and the Science Behind
VITAMINS AND SUPPLEMENTS DIRECTORY SUMMARY (Alphabetical order)
- Vitamin A
- Alkaline Water
- Anti-Aging
- Anti-Oxidants
- Anti-Inflammatory
- Anti-Cancer
- Astaxanthin (Amazon)
- Artemisia Annua (Sweet Wormwood) (Amazon)
- Vitamin B Complex
- Vitamin B1 (see Thiamin) (Amazon)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (see Niacin)
- Vitamin B5 (see Pantothenic acid) (Amazon)
- Vitamin B6 (Pyridoxine) (Amazon)
- Vitamin B7 (see Biotin)
- Vitamin B9 (see Folate) (Amazon)
- Vitamin B12
- Black Seed Oil (Amazon)
- Bromelain (Amazon)
- Broccoli Extract (Amazon)
- Berberine
- Vitamin C (Amazon)
- Carotenoids
- Chondroitin
- Collagen (Amazon)
- Coenzyme Q10 (CoQ10) (Amazon)
- Coffee
- Curcumin (Turmeric) (Amazon)
- CBD Oil
- Cod Liver Oil (Amazon)
- Coconut Oil (Amazon)
- Cholesterol
- Chlorella
- Creatine
- Vitamin D3
- Vitamin D3 and K2
- Digestive Enzymes (Amazon)
- Dragon Fruit (Amazon)
- Deuterium Depleted Water
- Hydrogen Water (Molecular Hydrogen) (Amazon)
- Hemp Oil (Amazon)
- L-Arginine (Amazon)
-
Lutein
- Lycopene (Tomato)
- L-citrulline (Amazon)
- L-Carnitine
- Lactobacillus Gasseri (Amazon)
- Liposomal Vitamin C (Amazon)
- Melatonin
- Magnesium (Amazon)
- Molecular Hydrogen (Amazon)
- MSM (methylsulfonylmethane) (Amazon)
- Multivitamin and Mineral (MVM) supplements
- Milk Formula
- Milk (Dietary)
- MTHFR
- Nattokinase
- Niacin (vitamin B3) and NMN
- Niacinamide vs Nicotinamide
- N-acetyl cysteine (NAC) (Amazon)
- NAD and NAD+
- NR (Nicotinamide Riboside)
- NMN (Nicotinamide MonoNucleotide)
- Nigella Sativa (Amazon)
- Nutrigenomics
- Phytonutrients
- Probiotics (Amazon)
- Psyllium Husk
- Pycnogenol (Amazon)
- Pomegranate (Amazon)
- Pterostilbene (Amazon)
- PQQ (Amazon)
- Vitamin C (Amazon)
- Vitamin D2 vs D3
- Vitamin D3 and K2
- Vitamin E (Amazon)
- Vitamin B1 (see Thiamin) (Amazon)
- Vitamin B2 (see Riboflavin)
- Vitamin B3 (see Niacin)
- Vitamin B5 (see Pantothenic acid) (Amazon)
- Vitamin B6 (Pyridoxine) (Amazon)
- Vitamin B7 (see Biotin)
- Vitamin B9 (see Folate) (Amazon)
- Vitamin B12 (Amazon)
- Vitamin B Complex
- Zinc (Zinc 15 mg (Amazon) | Zinc 30 mg (Amazon))
- 12 Types of Zinc Supplementation and Absorption
- Zinc Gluconate vs Zinc Picolinate: What's the Difference?
- Zeaxanthin
- Z-Stack
- Z-Dtox
- Z-Stack for Kids
- Z-Flu
VITAMINS AND SUPPLEMENTS DIRECTORY (Alphabetical order)
Anti Aging
Top Anti Aging Supplements that Work (2024 Edition)
Anti Cancer Supplements
Anti Inflammatory Supplements
Best Natural Anti Inflammatory Supplement
Foods that Reduce Inflammation: How to Choose Anti Inflammatory Foods
Antihistamine Supplements
Best Histamine Blockers for Allergies
Best Supplements for Histamine Intolerance
Best Diamine Oxidase Supplement (to help with histamine intolerance)
Best Antihistamine for Histamine Intolerance
Best Digestive Enzymes for Histamine Intolerance
Antioxidant Supplements
Best Antioxidant Supplement for Immune System
Astaxanthin: The Super Antioxidant That Comes From the Ocean
Antioxidants and Coronavirus - Updates and Reviews
Black Seed Oil Supplements
Black Seed Oil 101: What You Need to Know
Best Black Seed Oil for Weight Loss
Best Black Seed Oil with Highest Thymoquinone
What To Mix Black Seed Oil With
Brain Health Supplements
Best Supplements and Antioxidants for Dementia: An Evidence Review
Best Brain Vitamins For Adults
Best Supplements to Get Rid of Brain Fog
Best Supplements For Focus And Concentration
Best Vitamins for Seasonal Depression
Broccoli Supplements
Best Sulforaphane (Broccoli) Supplements
Bromelain Supplements
Bromelain and Curcumin: Can They Help Against Coronavirus?
Calcium Supplements
Best Calcium, Magnesium and Zinc Supplements
Best Calcium Supplements for Osteoporosis
Chlorella and Spirulina Supplements
Best Spirulina and Chlorella Supplements
Best Chlorella Supplement for Weight Loss
Best Spirulina Supplement for Weight Loss
Cilantro and Chlorella for Heavy Metal Detox
Chlorella vs Spirulina vs Chlorophyll vs Chlorophyllin Comparison
Chlorella vs Spirulina Comparison
Top Green Superfoods: Chlorella vs Spirulina vs Moringa vs Wheatgrass
Benefits of Taking Chlorella and Spirulina Together
Collagen Supplements
Can Men Take Collagen Supplement and Is it Good for Them?
CoQ10 Supplements
Ubiquinone Vs Ubiquinol | Which Form of CoQ10 is Superior?
Curcumin Supplements
Curcumin 101: Benefits and Dosage
Electrolyte Supplements
Best Electrolyte Powder for Hydration 2023
Best Electrolyte Tablets for Runners
Fiber Supplements
Psylium Fiber Supplements Review
Flavonoids Supplements
Flavonoids: Benefits and Top Foods
Glutathione Supplements
Essential Glutathione: The Mother of All Antioxidants
Glutathione and COVID-19: Glutathione Deficiency Affects COVID-19 Susceptibility
Green Tea Supplements / EGCG Supplements
Green Tea Extract (EGCG) and COVID-19 Review
Heavy Metal Detox Supplements
Best Heavy Metal Detox Supplements
Hydrogen Water Supplements
Alkaline Water vs Hydrogen Water
Izumio Hydrogen Water and Super Lutein Testimonials in Cancer Treatment
Immune Support Supplements
Best Immune Support Supplements
Best Diet and Supplements for Autoimmune Disease
Best All in One Immunity Supplements | For All Ages
Best Supplements for Your Immune System
Best Immune Support Supplements for Adults
Knee Pain Supplements / Supplements for Joints and Bone Health
Best Joint Supplements for Knee Pain: Evidence Review
Best Supplement for Knee Cartilage
Best Joint Supplement for Knees
Best Supplement for Osteoporosis Prevention
Vitamins for Bones and Joints and Muscles
Best Knee Supplements for Arthritis
Best Joint Pain Supplements: Glucosamine, Chondroitin, MSM, Fish Oil and More
Luteolin Supplements
Lutein Supplements
Lutein and Zeaxanthin Supplements Review
Magnesium Supplements
Magnesium, Calcium, Potassium: Benefits
Melatonin Supplements
Melatonin 101: What You Need to Know
Best Melatonin Gummies for Kids
Milk Powder for Adults
Best Nutrition Milk Powder for Adults in USA
Glucerna vs Ensure: What's the Difference?
Glucerna vs Nutren Diabetes vs Ensure
High Calcium Milk Powder for Adults
High Protein Milk Powder for Adults
Milk Powder for Elderly with Diabetes
Mitochondria Boosting Supplements
Best Mitochondria Boosting Supplements
Molecular Hydrogen Supplements
Can Molecular Hydrogen Help Against Cancer?
NAC / NAD / NMN Supplements
Tru Niagen Review 2023: Is it Worth the Hype?
NAC vs NAD vs NR vs Niacin vs NMN: What Are the Differences?
NMN vs NAD+: What's the Difference?
Glutathione vs NAC: What's the Difference?
NAD, NMN and Resveratrol: Anti-Aging Supplements?
Nitric Oxide Supplements
Best Nitric Oxide Supplements for Blood Pressure
Olive Oil Supplements
Olive Oil: Benefits, Types and Where to Buy
Omega 3 Supplements / Fish Oil
Fish Oil (Omega-3) 101: Benefits, Heart Health, Diabetes and Knee Pain
Best Omega 3-6-9 Supplement Brands in USA
Best Omega 3 Supplement Consumer Reports Review
Best Krill Oil with Astaxanthin Supplements
Omega-3, Sardines and Reducing Risk of Diabetes
Fish Oil (Omega 3): Wild Alaskan Salmon Is a Powerhouse of Nutrition
Benefits of Omega-3 Supplements: COVID-19, Heart Health and Knee Pain
Omega 7 Supplements
Pancreatic Enzymes Supplements
Best Pancreatic Enzymes Supplements
Phytonutrients Supplements
Phytonutrients and Flavonoids 101: What You Need to Know
Best Phytonutrients Supplements: Review
Probiotics Supplements
Best Probiotics for Weight Loss
Best Probiotic for Gut Health and Weight Loss
Best Probiotics for Weight Management
Probiotic and Prebiotic: Football Coach Building Gut Health Business after Combating Crohn's Disease
Quercetin Supplements
Quercetin 101 : Here's What You Need to Know
Best Quercetin Supplements and Reviews
Best Organic Quercetin Supplements: Buying Guide
Quercetin with Bromelain for Hives Treatment
Quercetin and Bromelain for Inflammation
Quercetin with Bromelain for Prostatitis
Quercetin with Bromelain for Sinusitis
Quercetin with Bromelain for Weight Loss
Quercetin with Bromelain for Allergies
Best Organic Quercetin with Bromelain Supplements: Buying Guide
Best Quercetin, Resveratrol and Curcumin Supplements
Quercetin, Zinc, Vitamin D, Vitamin C and Melatonin
Best Quercetin and Zinc Supplements
Quercetin Dihydrate vs Quercetin Anhydrous vs Quercetin Phytosome: What are the Differences?
Quercetin vs Astaxanthin vs Curcumin: What's the Difference?
Quercetin vs Curcumin (Turmeric)
Quercetin and Vitamin C Benefits for Inflammation, Heart Disease and Diabetes: 2023 Review
Quercetin: Fact Sheet for Consumers (Evidence Based)
Quercetin as Zinc Ionophore and COVID-19 Outpatient Management
12 Proven Benefits of Quercetin
Supplements for Blood Clots
Best Natural Supplements that Dissolve Blood Clots
Supplements for Children
Best Toddler Vitamin and Mineral Supplements
Supplements for Chronic Fatigue Syndrome
Best Natural Supplements for Chronic Fatigue Syndrome
Supplements for Cytokine Storm
Best Supplements to Reduce Cytokine Storm, a Severe Complication from COVID-19
Supplements for Eye Health
Best Supplements For Eye Health
Supplements for Fertility
Best Supplement to Boost Fertility | For Both Women and Men
Supplements for Loss of Taste and Smell (Anosmia)
Vitamins for Loss of Taste and Smell
Supplements for Metabolism
Best Supplement to Boost Metabolism
Supplements to Increase Metabolism After 40
Best Metabolism Booster for Women
Best Vitamins for Energy After 60 and 70
Supplements for Sinus and Allergies
Best Supplements For Sinus And Allergies
Supplements for Weight Loss
Best Natural Ozempic Alternatives
Supplements for Women
Best Prenatal Vitamins and Supplements
Best Formula to Supplement Breastfeeding
Best Prenatal Vitamins for Pregnancy
Best Vitamins for Women Over 60 and 70
Vitamins and Nutraceuticals During Pregnancy
Prenatal Supplements: What’s in Your Prenatal Vitamin?
Saffron Supplements
11 Impressive Health Benefits of Saffron
Stem Cell Supplements
Urolithin Supplements
Best Urolithin A Supplements: Review
Vitamins and Supplements Brands
Top Nutritional Supplement Brands In The World
Top Trustworthy Supplement Brands (That You Should Use)
Best Selling Supplements in America
Best Supplements You Should Be Taking During this COVID-19 Pandemic
Vitamin A Supplements
Vitamin A, Retinol and Carotenoids: What You'll Need to Know
Vitamin B Supplements
Tru Niagen Review 2023: Is it Worth the Hype?
NAC vs NAD vs NR vs Niacin vs NMN: What Are the Differences?
Niacin and Melatonin: Metabolic Health and COVID-19
B Vitamins and COVID-19: Is Niacin a Missing Piece of the COVID Puzzle?
Vitamin C Supplements
Vitamin C 101: What You Need to Know
Best Organic Vitamin C Supplements
Best Natural Vitamin C Supplements
Recommended Vitamin C Brand - Best Vitamin C Supplements to Fight Against the Flu Virus
Best Vitamin C Supplement for Immune System
Best Powdered Vitamin C Supplements
Vitamin C: Benefits, Side Effects and Best Supplements
Best Vitamin C Supplements to Fight Against the Flu Virus: Reviews and Prices
Best Chewable Vitamin C Supplements
Best Form of Vitamin C Supplements
Doctor Yourself Recommended Vitamin C
Vitamin C and Quercetin - FLCCC Protocol for COVID-19
Vitamin D Supplements
Vitamin D 101: What You Need to Know
Best Vitamin D3 Supplements and Reviews
Best Natural Vitamin D3 Supplements
Best Vitamin D Supplements for Kids
Best Vitamin D Supplements for Weight Loss
Best Organic Vitamin D Supplements and Reviews
Best Vitamin D3 and K2 Supplements
Vitamin D and Cancer: Vitamin D Reduces Cancer Deaths, study finds
Vitamin D 25 Hydroxy and Vitamin D 1 25 Dihydroxy: What's the Difference?
Best Vitamin D Supplements: Benefits, Side Effects, Foods List and COVID-19
Vitamin D, Hydroxychloroquine and Pancreatic Cancer: Dr Stephen Bigelsen
Vitamin D and Zinc and the Virus: Can Zinc and Vitamin D3 Fight COVID-19?
Vitamin D and Zinc fight COVID-19 Studies
Vitamin D and COVID vaccine: How to make COVID vaccines more effective?
Best Over the Counter Vitamin D SupplementsVitamin K Supplements
Vitamin K1 and Vitamin K2: What You Need to Know
Whey Protein Supplements
Best Whey Protein for Weight Loss
Top Whey Protein Brands in World
Zinc Supplements
Zinc 101: What You Need to Know
Best Zinc Supplements for Immune System
Best Zinc Supplements for Men and Women over 50: Price and Reviews
Best Zinc Supplements for Kids
Zinc Gluconate vs Zinc Picolinate: What's the Difference?
Are All Zinc Supplements the Same?
Types of Zinc Supplementation and Absorption
Guide on Vitamins and Supplements
Another reason is that there is problem with our current food supply – something that many health experts refuse to consider. Due to poor agriculture practices, plus the abundance of toxic pollutants in soils and waterways, the food we’re consuming right now is no longer as nutritious as it was many generations ago.
In both these cases, taking a supplement may be a wise decision.
Be Warned: Not All Supplements Are Good (or Even Effective) for You
In 2015, the U.S. FDA warned five companies to stop selling supplements containing BMPEA (beta-methylphenylethylamine) as part of an ongoing effort to clamp down on potentially dangerous weight-loss and body-building products. BMPEA is often hidden in supplements containing the botanical Acacia rigidula.
The FDA’s action was followed by a warning asking companies to stop selling dietary supplements containing the stimulant DMBA. DMBA and BMPEA are similar to 1,3-dimethylamylamine, or DMAA, which has already been banned by the FDA.
Muscle-building supplements, high-energy products and sexual “boosters” are also linked to certain side effects, unfortunately putting supplements in a negative light.
Take note that supplements that are known for being hazardous are those that are typically "spiked" with some form of pharmaceutical drug or synthetic ingredient. With very few exceptions, it's not the natural vitamin or herb in itself that is shown to be dangerous.
Choosing Quality Supplements
The FDA doesn’t require a standardization process to ensure batch-to-batch consistency of the products and identify specific chemicals or markers that qualify for product consistency or product control.
Professor Emeritus Steve Chaney from the University of North Carolina School of Medicine pointed out that quality-control tests are expensive, and many supplement companies don’t bother with them and will put a product on the shelves anyway. Although quality issues have resulted in lawsuits and trouble with the FDA, this is still a serious problem in the industry.
Finding quality supplements takes asking tough questions, said Dr. Chaney, including asking how many quality-control tests they run and what kinds of tests they run.
Knowing the number of tests is essential since the industry standard is to test for about 105 pesticides. However, the best companies use Pesticide Analytical Manual (PAM) screening, which is more expensive but screens for 325 pesticides.
- Does the company perform DNA testing for the authenticity of the raw ingredients and non-GMO claims?
- Does it use high-performance liquid chromatography/mass spectrometry (HPLC/MS) testing? This analytic method identifies and quantifies the final product’s chemical composition and ensures it contains the correct amount of active ingredients without contaminants. Many companies forego this test because of cost.
- Does it use inductively coupled plasma/mass spectrometry (ICP/MS) testing, a highly sensitive elemental testing technique to detect heavy metal contamination? This test costs supplement companies even more than HPLC/MS testing, and it is rarely used.
- Does it test for microbial contamination?
- If the product doesn’t meet specifications, what does the company do with it?
Check Out These Articles and Stay Informed About Vitamins and Supplements
So with the abundance of supplements out there, how do you know which ones are truly beneficial for you and which ones are only marketing fads, or worse, potentially dangerous for you?We’ve also put together this comprehensive resource to help keep you informed about vitamins and supplements that are being marketed today. Discover all the important facts about supplements, their mechanisms of action and proven benefits, recommended dosage and potential side effects.
And because not all supplements sold today are good for you, as mentioned above, we’ve also included information on particular ones that have been riddled with controversies and may have potentially damaging effects – so you can stay away from them.
Read the Label Carefully Before Taking Any Supplement
If ever you choose to take a supplement to complement your diet, please read the label thoroughly before using it and only take the recommended dosage. Do not, for any reason, take more than the prescribed dose and if you experience side effects after taking a supplement, stop taking it immediately.If you are suffering from any illness or taking any medication, I advise you to consult a medical doctor before resorting to any kind of supplementation, as certain supplements may come with contraindications. Pregnant women, breastfeeding mothers and children should not take any type of supplement without the approval of their doctor.
A Wholesome Diet, Along With Healthy Lifestyle Habits, Is Still the Best Way to Optimize Your Health
As much as possible, wholesome, organic foods should be your primary source of vitamins, minerals and other nutrients. Supplements should only be a complementary health strategy.Remember that no supplement, no matter how high-quality or properly manufactured, can take the place of a balanced diet and a healthy lifestyle.
What's the difference between the RDA and the DV for vitamins and minerals?
The RDAs (Recommended Dietary Allowances) for vitamins and minerals are set by the set by the Institute of Medicine (IOM) of the National Academy of Sciences and for each nutrient, may vary depending on age, gender, and for women who are pregnant or lactating. The RDAs do not typically appear on food and supplement labels.The DVs (Daily Values) are set by the US FDA. The DVs are actually based on the RDAs but are often not up-to-date.
The new Dietary Reference Intakes (DRIs) are a set of four nutrient-based reference values that replace the former Recommended Dietary Allowances (RDAs) in the United States and Recommended Nutrient Intakes (RNIs) in Canada. The DRIs differ from the former RDAs and RNIs in that, in addition to preventing nutritional deficiency, the new reference values also aim to improve the long-term health and well-being of a population by reducing the risk of chronic disease through nutrition.
Nutrients are now assigned either an Estimated Average Requirement (EAR) and Recommended Daily Allowance (RDA) or an Adequate Intake (AI) value for each life stage category. Most nutrients also have a Tolerable Upper Intake Level (UL) to prevent the risk of adverse effects from excessive nutrient intakes.
The Bottom Line
- Ignore the hype. Be wary of promises like effortless weight loss. Don’t fall for glowing testimonials without good scientific support; the placebo effect can be as high as 50 percent.
- Your doctors aren’t trained as scientists; they don’t have time to analyze the scientific literature thoroughly. When giving nutritional advice, they often merely repeat the urban nutrition myths they’ve heard.
- Since most of us don’t have perfect diets, supplements can help fill the gaps. Most experts would agree with this general premise.
- A holistic approach to supplementation is always best. Look for supplements that mimic the balance found in whole foods.
- The most substantial evidence of the beneficial effects of supplementation is seen in those with a nutrient deficiency, increased needs, a genetic predisposition, and those at a higher risk of disease.
- Many people are unaware when they’re at high risk for disease. For example, the first symptom of heart disease can be sudden death.
- Finally, claims that supplementation is useless or harmful are no more tenable than claims that supplementation offers magic cures. Both are myths and should be disregarded.
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