All three supplements were linked to reduced inflammation, but the kefir-based synbiotic had the strongest impact. This is likely because the supplement delivers both good microbes<\/a> and the fibers that feed them<\/a>, according to Amrita Vijay, PhD<\/a>, lead author of the study and a senior researcher at the University of Nottingham.\n<\/p>\n This combination boosts production of butyrate, a short-chain fatty acid that supports gut immunity and helps lower inflammation, Vijay said.<\/p>\n What Are the Benefits of Synbiotic Supplements? <\/p>\n In addition to lowering inflammation, previous studies have linked synbiotics with improved gut health<\/a>, immunity, and weight loss in some people.\n<\/p>\n Synbiotics might be an easy way to get both healthy gut microbes and the food they need to survive, but there are plenty of unknowns about these combination supplements.\n<\/p>\n “We\u2019re still learning a lot about synbiotics, including which types, doses, and timing are most effective and for whom,” Ashlee Carnahan, MS, RDN, CLC,<\/a> manager of nutrition and education services and dietetic internship director at Henry Ford Health in Detroit, told Verywell in an email.\n<\/p>\n It’s a good idea to speak with a healthcare provider before trying a synbiotic, especially if you have a chronic condition or a weakened immune system, Carnahan added.<\/p>\n Add Synbiotic Food Sources to Your Diet <\/p>\n There are synbiotic food pairings that don’t involve pills or powders.\n<\/p>\n “Some combinations would be yogurt, which is your probiotic, with bananas or berries, which give you prebiotics. Or kimchi, which is your probiotic, with stir-fried vegetables and rice for your prebiotic,” Vanessa King, MS, RDN, CNSC<\/a>, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics based in Los Angeles, California, told Verywell.\n<\/p>\n However, you don’t need to stress too much about making the perfect synbiotic food pairing. You will likely hit the targets you need if you eat a wide variety of flavorful foods, King added.\n<\/p>\n Are Synbiotics Really Better Than Omega-3s? <\/p>\n If you want to add synbiotics to your diet, don’t cut out omega-3s. The new study linked synbiotics with a stronger anti-inflammatory effect, but omega-3 fatty acids<\/a> still had an anti-inflammatory effect and offer other benefits for brain and heart health.\n<\/p>\n “Even though the study shows that it wasn’t as effective for this particular activity in the body, omega-3s are critical to our health. They’re an essential nutrient that we need to get from our food, because our body can’t make it,” King said.\n<\/p>\n The study focused on supplements, but evidence has shown that omega-3s food sources<\/a>, like fatty fish<\/a>, provide more health benefits than supplements. For maximum benefits, find ways to add probiotics, prebiotics, and omega-3s into your diet.\n<\/p>\n “One of my favorite breakfast combos is omega-3 eggs mixed with avocados, your prebiotic, and sauerkraut as your probiotic. And that is just divine, and really will deliver that anti-inflammatory power,” King said.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Vijay A, Simpson L, Tooley M, et al. The anti-inflammatory effects of three different dietary supplement interventions<\/a>.\u00a0J Transl Med. 2025;23(1):1081. doi:10.1186\/s12967-025-07167-x<\/p>\n Farag MA, Jomaa SA, Abd El-Wahed A, R. El-Seedi H. The many faces of kefir fermented dairy products: quality characteristics, flavour chemistry, nutritional value, health benefits, and safety<\/a>.\u00a0Nutrients. 2020;12(2):346. doi:10.3390\/nu12020346<\/p>\n Recharla N, Geesala R, Shi XZ. Gut microbial metabolite butyrate and its therapeutic role in inflammatory bowel disease: a literature review<\/a>.\u00a0Nutrients. 2023;15(10):2275. doi:10.3390\/nu15102275<\/p>\n Siddiqui MT, Cresci GAM. The immunomodulatory functions of butyrate<\/a>.\u00a0J Inflamm Res. 2021;14:6025-6041. doi:10.2147\/JIR.S300989<\/p>\n Liu N, Wang X, Wang M. The effect of pre\/pro\/synbiotics on cardiometabolic health in patients with polycystic ovary syndrome: a systematic review, meta-analysis and meta-evidence<\/a>.\u00a0J Funct Foods. 2025;133:106996. doi:10.1016\/j.jff.2025.106996<\/p>\n Al-Habsi N, Al-Khalili M, Haque SA, Elias M, Olqi NA, Al Uraimi T. Health benefits of prebiotics, probiotics, synbiotics, and postbiotics<\/a>.\u00a0Nutrients. 2024;16(22):3955. doi:10.3390\/nu16223955<\/p>\n MedlinePlus. Omega-3 fats – good for your heart<\/a>.<\/p>\n National Center for Complementary and Integrative Health. Omega-3 supplements: what you need to know<\/a>.<\/p>\n![\"Stephanie](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/StephanieBrownnewheadshot-e5ca9ba2a404491384e9300a7871f190.jpg\")
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