4 supplements you should take, according to a nutritionist

In today’s society, nutrition-related illnesses are on the rise because most Americans consume too much sodium, saturated fat, and added sugar. According to the Centers for Disease Control and Prevention (CDC), only one in ten Americans eats enough fruits and vegetables. This nutritional imbalance can lead to poor health and deficiencies in important nutrients, such as fiber, healthy fats, antioxidants, vitamins, and minerals.

These gaps in our dietary habits have led many to turn to supplements. According to Grand View Research, as of May 2024, the global supplement market is worth nearly $193 billion and growing.

While many supplements can be a waste of money, some can help you reach your nutritional goals, enhance your body’s functioning, improve your overall health, or lower your risk of life-altering diseases. But because 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.

Although some supplements can be helpful, they should not be a substitute for a healthy diet. Rather, supplements should complement a healthy lifestyle by filling in potential deficiencies in your diet.

If you’re unsure about whether you should take supplements for your health, it’s important to first consult with a healthcare professional or registered dietitian. Here are four supplements you can talk to, according to dietitians:

1. Omega-3

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). They top the list because omega-3 fats are essential for heart, brain, and vision health, and many people don’t get enough of them in their diet. Because your body can’t make omega-3s, taking a supplement can help ensure you meet your needs.

According to a 2024 report from the American Heart Association CirculationSince 1921, heart disease has been the number one cause of death in the United States. Since 2004, the FDA has approved omega-3 fatty acid supplements as a treatment for people with high triglyceride levels, a significant risk factor for heart disease, as stated in a 2019 American Heart Association paper. Pharmaceutical Journal.

2021 in review Mayo Clinic Proceedings A review of 40 studies with a total of 135,267 participants evaluated the effectiveness of omega-3 supplements. The study found that omega-3 supplements, especially DHA and EPA, are an effective lifestyle strategy for preventing heart disease.

With only 20% of Americans meeting the American Heart Association’s recommendation of eating two servings of seafood per week, taking an omega-3 supplement may be a good way to stay healthy.

Be cautious with omega-3 supplements. A 2024 journal review found that: diagnosisHowever, people who are at risk for atrial fibrillation, have a history of atrial fibrillation, or are currently experiencing atrial fibrillation may want to avoid taking omega-3 supplements. Although the evidence is mixed, some people suggest that omega-3 supplements may increase the risk of atrial fibrillation.

Points to note: There are many options for supplementing with omega-3, including liquids, gummies, and capsules. You can choose from omega-3 supplements made with oils extracted from fish, algae, cod liver, and seeds. To avoid a fishy taste, look for products that are known for their good taste, making it easier to take consistently.

How to take: The recommended daily intake for ALA is 1.6 grams for men and 1.1 grams for women. There are currently no recommended intake guidelines for EPA or DHA.

2. Vitamin D

Known as the “sunshine vitamin,” Vitamin D plays a vital role in keeping your bones, teeth, muscles, nerves, and immune system in tip-top condition. Low levels of Vitamin D can lead to a variety of conditions, including depression, high blood pressure, and weakened bones.

The 2020-2025 Dietary Guidelines for Americans lists vitamin D as one of the nutrients of public concern because people generally do not consume foods high in vitamin D. According to a 2022 study, The forefront of nutrition Approximately 41% of the general U.S. population does not get enough vitamin D, according to a study that included data from 71,685 participants.

It’s hard to get enough vitamin D through food alone, but there are several foods you can eat that provide it. The only foods that naturally contain vitamin D are mushrooms, egg yolks, and fish. However, milk, many cereals, plant-based milks, yogurt, and orange juice are fortified with vitamin D. Be sure to check the label.

Points to note: Choose a supplement that contains vitamin D3 or cholecalciferol. This type of vitamin D is more easily utilized by the body than the other type, vitamin D2.

How to take: According to the National Institutes of Health (NIH), adults should get at least 600 IU of vitamin D daily. Vitamin D supplements are best absorbed by the body when taken with foods that contain fat, such as avocado, nut butter, or cheese.

3. Probiotics

The digestive tract is home to a wide variety of microorganisms, including bacteria, viruses, and fungi, many of which are beneficial to our health. These microorganisms make up the gut flora, also known as the microbiome.

An imbalance of good and bad bacteria in the gut increases the risk of inflammation and disease. Fermented foods like yogurt, tempeh, kombucha, and kimchi are sources of probiotics and can help provide healthy bacteria in your gut.

2023 in review The cutting edge of microbiology A 2023 journal review suggests that probiotics may help prevent and manage allergic diseases, gastrointestinal disorders, cancer, cholesterol levels and lactose intolerance. cell This suggests that probiotic bacteria may interact with and stimulate immune cells in the gut, strengthening the immune system.

Points to note: According to the NIH, most probiotics contain between 1 and 10 billion colony-forming units (CFUs), but some have much more. Different brands of supplements contain different types of bacteria, so talking to your health care professional or registered dietitian can help you choose the one that’s best for you.

How to take: Some probiotics are best taken on an empty stomach, others with a meal. Follow the directions on the package.

4. Turmeric

For centuries, turmeric root has been widely used in a variety of culinary and medicinal applications, and its health benefits are due to bioactive compounds called curcuminoids, the most potent of which is curcumin.

Studies including 2022 reviews BiomoleculesCurcumin has been shown to help fight oxidative stress by absorbing harmful substances called free radicals in the body and preventing inflammation. Oxidative stress is a normal part of how the body functions, but when it gets out of hand, it can wreak havoc on your health.

Chronic inflammation is the cause of many chronic diseases, so taking turmeric regularly may help prevent and manage arthritis, Alzheimer’s disease, depression, and cancer.

It is important to note that turmeric supplements may affect different people differently depending on their genetic predisposition. Also, turmeric supplements may interact with other medications you may be taking. As with any supplement, it is always best to consult with a healthcare professional before taking it.

Points to note: There’s no universal consensus on how much turmeric you should take. A review published in 2021 found: Complementary therapies in medicine Taking about 1,000 mg of curcumin per day has been shown to cause no side effects. When purchasing a turmeric supplement, be sure to look for one that contains black pepper to enhance absorption.

How to take: Take turmeric when eating foods that contain fat so your body can best absorb it.

Conclusion

One of the greatest gifts life can give you is health. The primary way to achieve good health is by eating nutritious foods. While there is no perfect diet, supplements combined with a balanced eating pattern can help you reach your health goals and meet your nutritional needs. Consider supplements such as omega-3, vitamin D, probiotics, and turmeric to meet your needs.

Supplements can be health boosters, but they can also be dangerous if not taken with care, so always consult with your healthcare professional to make the best choice for you.