Diet-related diseases are prevalent in our communities today because most Americans eat excess sodium, saturated fats and added sugars. According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 Americans eat enough fruits or vegetables. This dietary imbalance can harm your health, leaving you deficient in essential nutrients such as dietary fiber, healthy fats, antioxidants, vitamins and minerals.
These gaps in our eating habits have led many to turn to supplements. According to Grand View Research, the global supplement market is estimated to be worth nearly $193 billion by May 2024 – and counting.
While many supplements can be a waste of money, some can help you get closer to your nutritional goals, improve your body’s function, increase your well-being, and 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.
It’s important to note that while some supplements can be helpful, they should never become a substitute for eating right. Instead, they should complement a healthy lifestyle by helping to fill potential gaps in the diet.
If you’re wondering whether you should take supplements for better health, it’s important to first talk to your healthcare provider or a registered dietitian. According to dieticians, here are four supplements you could discuss with them.
1. Omega 3 fatty acids
Omega-3 fatty acids are polyunsaturated fats found mainly in seafood, nuts, seeds and oils. The most common types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). They top our 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. Supplementing with omega-3 fatty acids can help ensure your needs are met because your body cannot produce them on its own.
According to a 2024 report in the American Heart Association publication CirculationHeart disease has been the leading cause of death in the US since 1921. Since 2004, the FDA has approved omega-3 fatty acid supplements as a treatment method for people with high triglyceride levels, a major risk factor in heart disease. according to a 2019 article in the Pharmaceutical Journal.
A 2021 review in Mayo Clinic procedure reviewed 40 studies with a total of 135,267 participants that evaluated the efficacy of supplementation with omega-3 fatty acids. The study found that omega-3 supplementation, specifically DHA and EPA, was an effective lifestyle strategy for preventing heart disease.
Since only 20% of Americans meet the American Heart Association’s recommendations to eat seafood twice a week, taking an omega-3 supplement can be a good way to stay on top of your health.
Supplementing omega-3 fatty acids does come with a warning. According to a 2024 review in the magazine DiagnosisThose who are at risk for, have a history of, or are currently experiencing atrial fibrillation may want to wait before supplementing with omega-3 fatty acids. 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 to supplement with omega-3 fatty acids, whether in liquid, gummy or capsule form. You can choose from omega-3 supplements that use oil from fish, algae, cod liver oil or seeds. To avoid fishy flavors, look for products that are known for their good taste so that you can easily take them consistently.
How to take: The recommendations for daily intake of ALA are 1.6 grams for men and 1.1 grams for women. There are currently no recommended guidelines for EPA or DHA intake.
2. Vitamin D
Vitamin D is known as the ‘sunshine vitamin’ and plays a major role in keeping your bones, teeth, muscles, nerves and immune system in top shape. Low levels can be linked to a variety of conditions, including depression, high blood pressure and weak bones.
Because people generally eat too little vitamin D foods, the Dietary Guidelines for Americans 2020-2025 lists vitamin D as one of the nutrients of general importance. According to a 2022 study in Limits in nutrition which includes data from 71,685 participants, approximately 41% of the general US population does not get enough vitamin D.
Although it is difficult to get enough vitamin D from food alone, there are a few food sources that provide it. The only food sources that naturally contain vitamin D are mushrooms, egg yolks and fish. But cow’s milk, and many breakfast cereals, plant-based milk, yogurt and orange juice are fortified with vitamin D. Check the label.
What to look for: Choose a supplement that contains vitamin D3 or cholecalciferol. This version of vitamin D is more readily available to our bodies than the other type, vitamin D2.
How to take: According to the National Institutes of Health (NIH), adults should take at least 600 IU of vitamin D daily. Vitamin D supplements are best absorbed by your body if you take them with foods that contain fat, such as avocado, nut butter or cheese.
3. Probiotics
The digestive tract is home to a diverse population of microorganisms, such as bacteria, viruses and fungi, many of which benefit our health. These organisms together form your intestinal flora, also called the microbiome.
When there is an imbalance between good and bad bacteria in your gut, you are at greater risk for inflammation and disease. Fermented foods such as yogurt, tempeh, kombucha and kimchi are sources of probiotics and help bring healthy bacteria to the intestines.
A review from 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 suggests that probiotic bacteria may interact and stimulate intestinal immune cells, thereby strengthening the immune system.
What to look for: According to the NIH, the amounts of most probiotics range from 1 to 10 billion colony-forming units (CFUs), although some are much higher. Different brands also have different types of bacteria in their supplements, so talking to your doctor or a registered dietitian can help you choose one that’s best for you.
How to take: Some probiotics are better taken on an empty stomach, while others are best taken with a meal. Follow the instructions on the packaging.
4. Turmeric
For centuries, turmeric root has been widely used in various types of dishes and medicines. The touted health benefits are due to the bioactive compounds called curcuminoids. The strongest of these is curcumin.
Research, including a 2022 review in Biomoleculessuggest that curcumin helps fight oxidative stress by absorbing harmful substances in the body called free radicals, thus preventing inflammation. Oxidative stress is a normal part of your body’s job to function, but when that oxidative stress gets out of hand, it can wreak havoc on your health.
Because chronic inflammation is the cause of many chronic diseases, taking turmeric regularly can help prevent or manage arthritis, Alzheimer’s disease, depression and cancer.
It is important to note that turmeric supplements can have a different impact on people depending on their genetics. Turmeric supplements can also affect your medications. As with any supplement, it is always a good idea to discuss this with your doctor or nurse before taking it.
What to look for: There is no universal consensus on how much turmeric to take. A 2021 review published in Complementary therapies in medicine found that taking a daily dose of about 1,000 mg of curcumin may not lead to side effects. When purchasing a turmeric supplement, always look for supplements that contain black pepper for better absorption.
How to take: Take turmeric while eating foods containing fat so that your body can absorb it best.
It comes down to
One of the greatest gifts you can receive in life is good health. The most important way to achieve good health is by eating nutrient-rich foods. While there is no perfect diet, supplements can help you achieve your health goals and nutritional needs when combined with a balanced diet. To ensure your needs are met, consider supplementing with omega-3 fatty acids, vitamin D, probiotics, or turmeric.
While supplements can promote good health, they can also be unsafe if not taken with caution and care. Always consult with your healthcare provider to make the best choice for you.