Essential Nutritional Considerations for Cold Climates
How cold weather changes your needs for calories, fluids, vitamin D and iron, based on Arctic and military nutrition research.
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
Strategies for Managing Weight as a Shift Worker
What research shows about shift work, sleep, appetite and body weight, what weight trials in night workers found, and practical habits that fit shift schedules.
The Top 10 Best Foods for Energy During Night Shifts
Ten energizing foods for night shift workers, plus research on meal vs snack timing, a caffeine cutoff before day sleep, hydration and a sample shift plan.
Top Nutritional Strategies for Shift Workers
Practical meal timing routines for night, early, evening and rotating shifts, backed by body clock research, plus meal planning, hydration and caffeine timing.
Hormonal Effects on Nutrient Metabolism: How Hormones Shape Nutrient Use
How insulin, glucagon, leptin, thyroid hormones, cortisol, estrogen and vitamin D steer nutrient use, and what research shows about iodine, fiber and soy.
The Role of Amino Acids in Metabolism and Energy Production
Essential vs nonessential amino acids, protein turnover, how amino acids are used for energy, daily protein targets, leucine, BCAA evidence and safety.
The Importance of Maintaining a Balanced Diet in Crisis
How to plan emergency food and water, keep food safe in a power outage, use a multivitamin realistically and store medicines and supplements.
The Essential Guide to Key Nutrients for Fetal Development
Daily targets and food sources for folate, iron, iodine, choline, DHA, vitamin D and B12 in pregnancy, plus calories by trimester and food safety rules.
The Essential Nutrients Most Often Missing in Vegan Diets
The nutrients vegans most often fall short on, from B12 and vitamin D to iron, iodine and omega-3s, with NIH targets and plant-based and fortified sources.
Calcium and Bone Health in Older Adults: How Much You Need
Calcium needs after 50 and 70, top food sources, the vitamin D partnership, carbonate vs citrate, what supplement trials show, and the 2,000 mg upper limit.
Nutrition for Healthy Aging: A Practical Guide for Adults Over 60
How eating needs change after 60: protein per meal, calcium and vitamin D targets, B12 absorption, fiber, fluids and tips for a smaller appetite.
How B Vitamins Impact and Support the Nervous System
The roles of thiamin, B6, folate and B12 in nerve energy, neurotransmitters and myelin, signs worth testing for, B6 safety limits and interactions.