Condition
Optimal Nutrient Levels
Optimal nutrient levels means having enough of the vitamins and minerals your body relies on for bones, nerves and immunity, which diet, age or little sun can make harder. The evidence is strongest for vitamin D, omega-3s and magnesium, and a global review called vitamin D shortfalls a widespread problem. Separately, piperine from black pepper increased how much curcumin people absorbed, though that came from only about 60 people.
- Supplements studied
- 2
- Graded outcomes
- 1
- Trials
- 1
- People studied
- 28
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Curcumin Bioavailability 20mg piperine increased curcumin bioavailability by 2000% in humans (PMID: 9619120); consistent enhancement across multiple studies | Improves (the measure goes up) | Large effect | 60 people |
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Iron Absorption | Improves (the measure goes up) | 4 studies | 28 people | |||
Key findings
- Curcumin BioavailabilityImproves (the measure goes up)
The Optimal Nutrient Levels for Health protocol
2 primary supplements · 7 supporting supplements
- Vitamin D2,000–4,000 IU daily (adjust based on blood levels; target 40–60 ng/mL)
- Omega-3 Fatty Acids1–2 g EPA+DHA daily (higher for specific conditions)
Studies cited
4 studies from PubMed
- Effect of increasing concentrations of zinc on the absorption of iron from iron-fortified milk
- Zinc inhibits nonheme iron bioavailability in humans
- Elevated intakes of zinc in infant formulas don not interfere with iron absorption in premature infants
- New insights about iron bioavailability inhibition by zinc