Food
Fiber and alpha-linolenic acid support bowel regularity and lipid-related outcomes.[3299,4175,4276, etc.]
Superscript reference numbers link to the Sources bibliography.
Composite Rating
Blends evidence depth, community direction, safety friction, and completeness.
Evidence Intensity
100/100
High depth from human/RCT/meta counts
Community Direction
-4
Mixed / Neutral • confidence Moderate
Safety Friction
77/100
High signal from adverse/interaction markers
Data Completeness
100%
Studies 16 • mentions 10 • links 25
Not medical advice. This product is for educational and informational purposes only. It does not diagnose, treat, cure, or prevent any disease and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions regarding a medical condition.
FDA disclaimer: These statements have not been evaluated by the Food and Drug Administration. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Not intended for use by pregnant or nursing women, individuals under 18, or those with known medical conditions without physician consultation.
If you are experiencing a medical emergency, call 911 or your local emergency number immediately.
Classification: prioritize.[117,1274,3299, etc.]
Best fit: Users with low fiber and omega-3 precursor intake..[117,1274,3299, etc.]
Goal alignment: Gut Health, Heart Health, Hormone Health.[117,1274,3299, etc.]
Classification
Prioritize
Evidence Tier
HIGH
Best Fit
Users with low fiber and omega-3 precursor intake.
Primary Focus
Gut Health, Heart Health
Clinical Depth
Humans: 1,085 • RCTs: 227 • Meta: 39
Cohort / Real-World
Cohort signals: 131
Safety Markers
Adverse signals: 50 • Interactions: 0
Freshness, trend, and study timeline for this item
Status
Trend
→ Stable evidence base
Depth
1085 total studies · 9 recent
Timeline
Total indexed
1,085
Human studies
1,085
In vitro / tissue
748
Randomized trials
227
Cohort signals
131
Safety adverse signals
50
Weighted direction score: -4 (Mixed / Neutral)
High when there are >=2 human meta-analyses, or strong human trial/cohort volume with substantial human literature.
Total indexed
1,085
Human studies
1,085
In vitro / tissue
748
Randomized trials
227
Cohort signals
131
Safety adverse signals
50
Meta-analyses
39
Animal-only studies
0
Distribution of evidence by study design strength
Evidence Strength: High
PMID 39813010 • 2025 Jul 1
Effect of Plant Versus Animal Protein on Muscle Mass, Strength, Physical Performance, and Sarcopenia: A Systematic Review and Meta-analysis of Randomized Controlled Trials.
Nutr Rev
Open PubMedPMID 35170723 • 2022 Oct 2
Impact of α-Linolenic Acid, the Vegetable ω-3 Fatty Acid, on Cardiovascular Disease and Cognition.
Adv Nutr
Open PubMedPMID 39009489 • 2024 Jul
Dietary Patterns and Cardiovascular Diseases in Asia: A Systematic Review and Meta-Analysis.
Adv Nutr
Benefit reports: 3
Adverse reports: 3
No-effect reports: 0
Mixed reports: 1
Unclear reports: 3
Signal confidence: 0.52
Benefits
Adverse
No Effect
Community confidence 0.52 with mentions: benefit 2, adverse 1, no-effect 0.
Subreddit coverage: Biohackers, MealPrepSunday, loseit.
post • r/Biohackers • benefit
I posted here a few days ago about eating sardines and feeling better than I have in over a decade. Turns out, I was on an elimination diet. I added in chick peas and pumpkin seeds and the pain came back. It was the lectins!
Open mentionpost • r/Biohackers • adverse
Could natural 5-alpha-reductase (5-AR) inhibitors such as pumpkin seeds, astaxanthin, turmeric, and zinc, in certain situations (e.g. viral infection, brain inflammation), lead to reduced production of neurosteroids like Allopregnanolone –…
Open mentionpost • r/Biohackers • unclear
Adding pumpkin seed to my diet I got back my blood work last week and there are a few things that are low. I asked Chat gpt What can I eat to improve and it told me a few times to add pumpkin seats to my diet. Google Says having a quarter …
Evidence Sources
PUBMED • Humans + preclinical triage
Counts from structured PubMed query set for diet/intake context.
Outcome: Humans 1085, RCT 227, meta 39, cohort 131.[3299,4175,4276, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 39813010 from Nutr Rev.
Outcome: See linked PubMed abstract for methods and outcomes.
Composite of study volume, RCTs, and meta-analyses
PMID 31041446 • 2019 Jul 1
Maternal Dietary Patterns and Birth Outcomes: A Systematic Review and Meta-Analysis.
Adv Nutr
Open PubMedPMID 39703891 • 2024
Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.
J Nutr Sci
Open PubMedPMID 37778442 • 2023 Nov
Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Adv Nutr
Open PubMedPMID 37836574 • 2023 Oct 8
Beneficial Effects of Oral Nutrition Supplements on the Nutritional Status and Physical Performance of Older Nursing Home Residents at Risk of Malnutrition.
Nutrients
Open PubMedPMID 39878338 • 2025 Dec
Effect of light fasting diet therapy on lipid metabolism and sex hormone levels in patients with polycystic ovary syndrome combined with infertility.
Gynecol Endocrinol
Open PubMedPMID 39550356 • 2024 Nov 16
Effectiveness of flaxseed consumption and fasting mimicking diet on anthropometric measures, biochemical parameters, and hepatic features in patients with Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD): a randomized controlled clinical trial.
Nutr Diabetes
Open PubMedPMID 35807836 • 2022 Jun 27
Ameliorating Effect of Crassocephalum rabens (Asteraceae) Extract on Skin Aging: A Randomized, Parallel, Double-Blind, and Placebo-Controlled Study.
Nutrients
Open PubMedPMID 34837524 • 2022 Apr
The effect of flaxseed with or without anti-inflammatory diet in patients with rheumatoid arthritis, a randomized controlled trial.
Eur J Nutr
Open PubMedPMID 39360590 • 2024 Dec
Effect of chia seeds or concentrated fish oil on cardiometabolic risk markers in subjects with hypertriglyceridaemia: a parallel clinical trial.
J Hum Nutr Diet
Open PubMedPMID 38578269 • 2024 Apr 5
Higher ratio of plasma omega-6/omega-3 fatty acids is associated with greater risk of all-cause, cancer, and cardiovascular mortality: A population-based cohort study in UK Biobank.
Elife
Open PubMedPMID 34477853 • 2021 Sep 1
Association of Sleep Duration With All- and Major-Cause Mortality Among Adults in Japan, China, Singapore, and Korea.
JAMA Netw Open
Open PubMedPMID 40383109 • 2025 Jul
Prevention of Cardiovascular and Other Systemic Adverse Outcomes in Patients with Asthma Treated with Biologics.
Am J Respir Crit Care Med
Open PubMedPMID 39563466 • 2024 Nov 19
Efficacy, side effects, adherence, affordability, and procurement of dietary supplements for treating hypercholesterolemia: a narrative review.
J Health Popul Nutr
Open PubMedpost • r/loseit • benefit
I cook 1 lb of dried beans every 4 days, and I couldn't be happier. It's 80% of my diet and my weight loss is finally consistent. Long story short, I've had a lifetime of obesity and I've really been focused on success lately. Health issue…
Open mentionpost • r/MealPrepSunday • unclear
What are your favorite small meal-prep upgrades that feel obvious in hindsight? Ive recently started prepping overnight oats in one big jar for the week, and it’s been one of those why didn’t I think of this sooner changes. The idea of pre…
Open mentioncomment • r/Biohackers • unclear
you can't eat 'lectin-free' as there are like 500 known lectins in different sorts of foods (most of them harmless to humans), but you can quit eating RAW pumpkin (and other) seeds, as they indeed can be harmful when taken in substantial a…
Open mentionCommunity Sources
PUBMED • 2022 • Human evidence curation set
PMID 35170723 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39009489 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2019 • Human evidence curation set
PMID 31041446 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39703891 from J Nutr Sci.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37778442 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37836574 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 39878338 from Gynecol Endocrinol.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39550356 from Nutr Diabetes.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35807836 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 34837524 from Eur J Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39360590 from J Hum Nutr Diet.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38578269 from Elife.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2021 • Human evidence curation set
PMID 34477853 from JAMA Netw Open.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 40383109 from Am J Respir Crit Care Med.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39563466 from J Health Popul Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3299,4175,4276, etc.]
Open source