The Role of Dietary Fats in Health: Types, Limits and Global Guidelines
The main types of dietary fat, the 20-35% calorie range, saturated fat in the 2025-2030 Dietary Guidelines vs earlier editions, and the trans fat ban.
OPA Nutrition Blog
Supplement & Wellness Guides
Plain-English guides to CoQ10, magnesium, gut health, sleep, blood sugar and more: what the research says and how to choose the right supplement.
167 articles
The Truth About Sugar: How Added Sugar Affects Your Health and Weight
What counts as added sugar, how much is too much under the newest guidelines, and what research really shows about sugar, weight, teeth and mood.
Is a Gluten-Free Diet Right for You?
Who needs to avoid gluten for medical reasons, why testing comes first, what research shows for everyone else, and the nutrition and cost trade-offs.
Debunking Detox Diets: Common Myths and Misconceptions
What NCCIH and published reviews say about detox diet claims, why cleanse weight loss returns, how your body removes waste and the real risks of cleanses.
Best Green Tea Supplement: How to Choose One
Choose a green tea supplement by EGCG and caffeine per serving. Brewed tea vs extract, what trials show, and why to take extracts with food.
Best Exercise to Increase Mitochondria
What human studies show about endurance training, HIIT, sprint intervals and strength training for building mitochondria, plus a practical weekly plan.
Mitochondrial Health: Why It Matters and What Supports It
What mitochondria do, how exercise and aging change them, and how much human evidence backs CoQ10, NAD+ precursors, creatine, ALA and PQQ.
The Best Time to Take CoQ10
Take CoQ10 with a meal that contains fat. What research says on morning vs evening, splitting doses, absorption and medication timing.
What Is the Best Time to Eat Mango?
No study shows a best time to eat mango. What matters more: portion size, pairing it with protein or fat, ripeness, and its USDA nutrition profile.
Is 1000 mg of Fish Oil Too Much? Dose and Safety Guide
Why 1,000 mg of fish oil is a modest dose: EPA and DHA on the label, FDA and EFSA 5 g/day statements, side effects, and blood thinner cautions.
The Best Form of Potassium for Heart Function: Food vs Supplements
Compares potassium chloride, citrate and gluconate with food, explains the 99 mg supplement cap, lists top sources and intake targets, and covers safety.
Potassium Benefits: What It Does, How Much You Need and Top Foods
What potassium does in the body, how much adults need each day, top food sources, why supplements contain only 99 mg and who should be careful with potassium.