Mediterranean Diet

A classical ketogenic diet typically provides ~70–80% of calories from fat, ~15–20% from protein, and only ~5–10% (often 20–50 g/day) from carbohydrates. The metabolic shift to ketosis lowers blood glucose and insulin, raises ketone bodies (beta-hydroxybutyrate, acetoacetate), and is being studied for neurological and metabolic conditions. Variants include the Modified Atkins Diet (MAD), Medium-Chain Triglyceride (MCT) ketogenic diet, and the Low Glycemic Index Treatment (LGIT).

Typical duration: Often 3–6 months minimum to assess response; medically supervised protocols (e.g. for epilepsy) may be maintained for years.

Ketogenic therapy is a medical intervention when used for seizure disorders or oncology — work with a clinician or registered dietitian experienced in ketogenic therapy. Not recommended in pregnancy, type 1 diabetes without supervision, pancreatitis, certain fatty-acid oxidation disorders, or active eating disorders.

The anti-inflammatory diet is not a single protocol but a synthesis of the patterns most consistently linked to lower inflammatory markers (CRP, IL-6, TNF-alpha) in human studies — Mediterranean-style eating, oily fish, abundant polyphenols, and low intake of ultra-processed foods, refined sugar, industrial seed oils, and excessive alcohol.

Typical duration: A long-term eating pattern.

Safe and flexible. Can be combined with Mediterranean, vegetarian, or plant-forward patterns.

A whole-food vegan diet emphasizes vegetables, fruit, legumes, whole grains, nuts, and seeds. It has been associated with improvements in body weight, blood lipids, and glycemic control, and is being studied for autoimmune and inflammatory conditions. It requires deliberate planning for vitamin B12, vitamin D, omega-3 (EPA/DHA), iodine, iron, zinc, and (sometimes) calcium.

Typical duration: A long-term eating pattern.

Vegan diets can be excellent or deficient — quality depends on planning. Pregnant, breastfeeding, and growing children on vegan diets should be followed by a registered dietitian.

An estimated 50% of adults consume below the EAR. Low magnesium is linked to insomnia, anxiety, migraines, muscle tension, and poor blood sugar regulation.

Reference intake: 310–420 mg/day RDA depending on age and sex.

Supplementation notes: Glycinate for sleep/anxiety, citrate for constipation, threonate for cognitive/brain effects. Avoid magnesium oxide (poorly absorbed).

Deficiency contributes to anxiety, low mood, PMS, and sleep disturbance.

Reference intake: 1.3–1.7 mg/day; avoid >100 mg/day long-term (peripheral neuropathy risk).

Supplementation notes: P-5-P (active form) is preferred for those with poor conversion.

Deficiency is common in vegetarians/vegans, older adults, and those on PPIs or metformin. Strongly implicated in neurological symptoms (MS-like presentations), fatigue, anxiety, and cognitive decline.

Reference intake: 2.4 mcg/day RDA; therapeutic 1,000 mcg/day sublingual methylcobalamin is common.

Supplementation notes: Prefer methylcobalamin or hydroxocobalamin over cyanocobalamin, especially with MTHFR variants.

Low EPA/DHA status correlates with depression, anxiety, dry skin, joint pain, and autoimmune flare risk.

Reference intake: 250–500 mg combined EPA+DHA/day baseline; 1–3 g/day therapeutic.

Supplementation notes: Choose IFOS-certified or molecularly distilled fish oils to minimize heavy-metal exposure.

Low vitamin D status is one of the most widespread deficiencies globally and has been linked to autoimmune disease activity (Hashimoto's, MS), mood disorders, recurrent infections, and poor skin barrier function.

Reference intake: Adults 600–800 IU/day RDA; functional medicine often targets 2,000–5,000 IU/day with monitoring.

Supplementation notes: Take with a fat-containing meal. Pair with vitamin K2 (MK-7) when supplementing higher doses long-term.