These gaps in our eating habits have many turning to supplements. The global supplement market is worth hundreds of billions of dollars and continues to grow each year.\n<\/p>\n
While many supplements can be a waste of money, some can help you meet nutrition goals, support your body\u2019s function, boost well-being and even lower disease risk. But unlike drugs, supplements are regulated under different rules. Manufacturers are responsible for ensuring safety and proper labeling before products go to market, and the FDA can only step in to take action if a supplement is found to be adulterated or misbranded after it\u2019s already on shelves.\n<\/p>\n
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It’s important to note that while some supplements can be helpful, they should never become substitutes for eating well. Instead, they should complement a healthy lifestyle by helping to fill in potential gaps in the diet.\n<\/p>\n
If you’re wondering if you should take supplements for better health, it’s important to first talk with a health care provider or a registered dietitian. According to dietitians, here are four supplements you could discuss with them.\n<\/p>\n
1. Omega 3s <\/p>\n
<\/a> What to look for: There are many options for supplementing omega 3s, whether in liquid, gummy or capsule form. This Nordic Naturals Ultimate Omega 2X is our favorite omega-3 supplement<\/a>. It’s a high-dosage pill that is lemon-flavored, so you won’t get any fishy burps. Plus, the brand is well-known for its high-quality and purity.\n<\/p>\n You can choose from omega-3 supplements that use oil from fish, algae, cod liver or seeds. To avoid fishy tastes, search for products known for good taste, so it’s easy to take consistently.\n<\/p>\n How to take: The recommendations for daily intake of ALA are 1.6 grams for men and 1.1 g for women. There are no current recommended intake guidelines for EPA or DHA.\n<\/p>\n According to the American Heart Association, heart disease has been the leading cause of death in the U.S. since 1921. Since 2004, the FDA has approved prescription forms of omega-3 fatty acid supplements as a treatment option for people with high triglyceride levels, a significant risk factor for heart disease.\n<\/p>\n A review looked at 40 studies with a total of 135,267 participants that evaluated the efficacy of supplementing with omega-3s. The study found that omega-3 supplementation\u2014specifically, DHA and EPA\u2014was an effective lifestyle strategy for preventing heart disease.<\/p>\n Supplementing omega-3s does come with a word of caution. According to research, those at risk for, or who have a history of, or are currently experiencing atrial fibrillation may want to hold off on supplementing with omega-3s. While the evidence is mixed, some suggest omega-3 supplements may increase the risk of atrial fibrillation.\n<\/p>\n 2. Vitamin D <\/p>\n <\/a> What to look for: Choose a supplement that contains vitamin D3 or cholecalciferol. It’s a version of vitamin D is more readily available for our bodies to use than the other type, vitamin D2. This particular supplement by Pure Encapsulations is our favorite vitamin D supplement<\/a> for that reason: you get 1,000 IUs of D3 in each capsule. The brand is also one of the most solid brands on the market and their supplements are independently verified by NSF.\n<\/p>\n How to take: According to the National Institutes of Health (NIH), adults should take at least 600 IUs of vitamin D daily. Vitamin D supplements are best absorbed by your body when taken with a food containing fat, like avocado, nut butter or cheese.\n<\/p>\n Known as the “sunshine” vitamin, vitamin D plays a big role in keeping your bones, teeth, muscles, nerves and immune system in tip-top shape. Low levels may be associated with<\/a> a host of conditions, including depression, high blood pressure and weak bones.\n<\/p>\n Because most people under-consume vitamin D\u2013rich foods, the 2020-2025 Dietary Guidelines for Americans identify vitamin D as a nutrient of public concern. Research that included data from 71,685 participants found that about 41% of the U.S. population falls short of adequate vitamin D intake.\n<\/p>\n It\u2019s difficult to get enough vitamin D from food alone, but some options do provide it. Natural sources include mushrooms, egg yolks and fish<\/a>. In addition, many foods such as cow\u2019s milk, plant milks, yogurt, cereals and orange juice are fortified with vitamin D\u2014just be sure to check the label.\n<\/p>\n 3. Probiotics <\/p>\n <\/a> What to look for: Many probiotic supplements<\/a> range from 1 to 10 billion colony-forming units (CFUs), although some go much higher. Different brands also carry different types of bacteria in their supplements so talking with a health care practitioner or a registered dietitian can help you choose one best suited for you. That said, Ritual’s Symbiotic+ Probiotic supplement is our favorite probiotic supplement for a few reasons. First, it contains clinically studied strains of probiotics. Second, Ritual tests its supplements in-house and has them independently verified for purity and potency. And it’s vegan.\n<\/p>\n How to take: Some probiotics are better to take on an empty stomach, while others may work best taken with a meal. Follow the package instructions.\n<\/p>\n The digestive tract is home to a diverse population of microorganisms, like bacteria, viruses and fungi\u2014many of which benefit our health. These organisms collectively make up your gut flora, also known as the microbiome<\/a>.\n<\/p>\n When there’s an imbalance of good and bad bacteria<\/a> in your gut, you’re at higher risk for inflammation and illness. Fermented foods such as yogurt, tempeh, kombucha and kimchi are sources of probiotics<\/a> and help bring healthy bacteria to the gut.\n<\/p>\n A review of previous studies suggests probiotics may help prevent and manage allergic diseases, gastrointestinal disorders, cancer, cholesterol levels and lactose intolerance. And other research suggests that probiotic bacteria can interact and stimulate intestinal immune cells, helping to strengthen the immune system.\n<\/p>\n 4. Turmeric <\/p>\n <\/a> What to look for: There isn’t a universal consensus on how much turmeric you should take<\/a>, but a research review found that taking a daily dose of around 1,000 milligrams of curcumin may not lead to adverse reactions. When shopping for a turmeric supplement, always look for supplements containing black pepper for better absorption. That said, our favorite turmeric supplement<\/a> made by Thorne, doesn’t contain black pepper. But it contains a patented phytosomal curcumin called Meriva and is clinically proven to be better absorbed by the body than other turmeric supplements.\n<\/p>\n How to take: Take turmeric while eating foods that contain fat so your body can best absorb it.\n<\/p>\n For centuries, turmeric root has been widely used in several types of cuisine and medicine. Its touted health benefits are due to its bioactive compounds called curcuminoids. The strongest of these is curcumin.\n<\/p>\n Research suggests that curcumin helps fight against oxidative stress by picking up harmful substances in the body called free radicals, preventing inflammation. Oxidative stress is a normal part of your body’s work to function, but if that oxidative stress gets out of hand, it can wreak havoc on your health.\n<\/p>\n Because chronic inflammation is a culprit behind many chronic diseases, regularly taking turmeric may help prevent<\/a> or manage arthritis, Alzheimer’s disease, depression and cancer.\n<\/p>\n
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Omega-3 fatty acids<\/a> are polyunsaturated fats found in seafood, nuts, seeds and certain oils. The three main types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). These fats are essential for heart, brain and vision health\u2014yet many people don\u2019t get enough in their diet. Only about 20% of Americans meet the American Heart Association\u2019s recommendation to eat seafood twice a week, making omega-3 supplements a practical way to fill the gap. Because the body cannot produce these fats on its own, supplementing can help ensure your needs are met.\n<\/p>\n
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