Diet-related diseases are rampant in our societies today, as most Americans consume excessive amounts of sodium, saturated fat, and added sugar. According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 Americans consume enough fruits or vegetables. This nutritional imbalance can harm your health and leave you deprived of critical nutrients such as dietary fiber, healthy fats, antioxidants, vitamins and minerals.
These gaps in our nutritional habits cause many people to turn to supplements. According to Grand View Research, as of May 2024, the global nutritional supplement market is worth almost $193 billion and growing.
While many supplements are a waste of money, some can help you meet your nutritional goals, improve your body’s function, boost your health, and reduce your risk of life-changing diseases. But since the Food and Drug Administration (FDA) doesn’t regulate most supplements before they hit the market, it can be difficult to know what’s worth buying.
It’s important to remember that some supplements can be helpful, but they should never replace good nutrition. Instead, they should complement a healthy lifestyle by helping fill potential gaps in nutrition.
If you’re wondering whether you should take supplements for better health, it’s important to talk to your healthcare provider or a registered dietitian first. Here are four supplements to discuss with them, according to dietitians.
1. Omega 3s
Omega-3 fatty acids are polyunsaturated fats found primarily in seafood, nuts, seeds and oils. The most common types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA). Omega-3 fats are at the top of our list because they are essential for heart, brain and vision health, and many people don’t get enough of them in their diets. Supplementing with omega-3s can help meet your needs because your body cannot produce them on its own.
According to the 2024 report published by the American Heart Association CirculationHeart disease has been the leading cause of death in the United States since 1921. Since 2004, the FDA has approved omega-3 fatty acid supplements as a treatment for people with high triglyceride levels, a major risk factor for heart disease. According to a 2019 article Journal of Pharmacy.
2021 review Mayo Clinic Proceedings We reviewed 40 studies involving a total of 135,267 participants evaluating the effectiveness of omega-3 supplements. The study found that omega-3 supplementation (specifically DHA and EPA) is an effective lifestyle strategy for preventing heart disease.
With only 20% of Americans meeting the American Heart Association’s recommendations to eat seafood twice a week, taking omega-3 supplements can be a good way to protect your health.
Omega-3 supplements have a warning. According to a 2024 review in the journal DiagnosisThose who are at risk for atrial fibrillation, have a history of atrial fibrillation, or are currently experiencing atrial fibrillation may want to postpone omega-3 supplementation. Although the evidence is mixed, some suggest that omega-3 supplements may increase the risk of atrial fibrillation.
What to look for: There are many options for supplementing with Omega 3s in liquid, gummy or capsule form. You can choose from omega-3 supplements that use oil derived from fish, algae, cod liver, or seeds. To avoid a fishy taste, look for products known to taste good so they’re easy to take consistently.
How to get: Daily ALA intake recommendations are 1.6 grams for men and 1.1 grams for women. There are no current recommended intake guidelines for EPA or DHA.
2. Vitamin D
Known as the “sunshine” vitamin, vitamin D plays a major role in keeping your bones, teeth, muscles, nerves and immune system in top shape. Low levels can be associated with a number of conditions such as depression, high blood pressure and weak bones.
Because people generally consume inadequate foods containing vitamin D, the 2020-2025 Dietary Guidelines for Americans list vitamin D as one of several nutrients of public concern. According to a study conducted in 2022 Limits in Nutrition About 41% of the general U.S. population does not get enough vitamin D, according to the study, which included data from 71,685 participants.
Although it is difficult to get enough vitamin D from food alone, there are several food sources that provide it. The only food sources that naturally contain vitamin D are mushrooms, egg yolks and fish. However, cow’s milk, many cereals, plant milk, yogurt and orange juice are rich in vitamin D. Just remember to check the label.
What to look for: Choose a supplement that contains Vitamin D3 or cholecalciferol. This version of vitamin D is easier for our bodies to use than other types of vitamin D2.
How to get: According to the National Institutes of Health (NIH), adults need at least 600 IU of vitamin D per day. Vitamin D supplements are best absorbed by your body when taken with a fat-containing food, such as avocado, nut butter, or cheese.
3. Probiotics
The digestive system is home to diverse populations of microorganisms, including bacteria, viruses and fungi, many of which benefit our health. These organisms collectively make up your gut flora, also known as the microbiome.
When there is an imbalance between good and bad bacteria in your gut, the risk of inflammation and disease is higher. Fermented foods such as yogurt, tempeh, kombucha and kimchi are sources of probiotics and help bring healthy bacteria to the gut.
A review in 2023 Frontiers in Microbiology suggests that probiotics may help prevent and manage allergic diseases, gastrointestinal disorders, cancer, cholesterol levels and lactose intolerance. And a 2023 review in the magazine cells He suggests that probiotic bacteria may help strengthen the immune system by influencing and stimulating intestinal immune cells.
What to look for: According to the NIH, most probiotics range from 1 to 10 billion colony-forming units (CFU), but some go much higher. Different brands of supplements also contain different types of bacteria; So talking to your healthcare provider or a registered dietitian can help you choose what’s best for you.
How to get: Some probiotics are best taken on an empty stomach, while others are best taken with food. Follow package instructions.
4. Turmeric
For centuries, turmeric root has been widely used in various types of cuisine and medicine. The purported health benefits are due to bioactive compounds called curcuminoids. The most powerful of these is curcumin.
Research including a review dated 2022 biomoleculessuggests that curcumin helps fight oxidative stress by preventing inflammation by scavenging harmful substances called free radicals in the body. Oxidative stress is a normal part of your body’s functioning, but if oxidative stress gets out of control it can harm your health.
Since chronic inflammation is the culprit behind many chronic diseases, taking turmeric regularly may help prevent or manage arthritis, Alzheimer’s disease, depression, and cancer.
It’s important to note that turmeric supplements may affect people differently depending on their genetics. Turmeric supplements may also interfere with your medications. As with any supplement, it’s always a good idea to check with your healthcare provider before taking it.
What to look for: There is no universal consensus on how much turmeric you should take. A review published in 2021 Complementary Therapies in Medicine It found that taking a daily dose of approximately 1,000 mg of curcumin may not cause adverse reactions. When taking turmeric supplements, always look for supplements that contain black pepper for better absorption.
How to get: Take turmeric when eating foods containing fat so that your body can absorb it optimally.
Underline
One of the greatest gifts you can have in life is health. The primary way to achieve good health is to consume nutrient-dense foods. While there is no perfect diet, supplements can help you reach your health goals and nutritional needs when taken along with a balanced diet. Consider supplementing with omega-3, vitamin D, probiotics, or turmeric to ensure your needs are met.
While supplements are a good indicator of health, they can also be unsafe if not taken with care and caution. Always consult your healthcare provider to make the best choice for you.