In This ArticleView AllIn This ArticleOmega 3sVitamin DProbioticsTurmeric
In This ArticleView All
View All
In This Article
Omega 3s
Vitamin D
Probiotics
Turmeric
Nutrition-related diseases run rampant in our communities today, as most Americans eat an excess of sodium, saturated fats andadded sugars. According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 Americans eat enough fruit or vegetables. This nutrition imbalance can damage your health, causing you to fall short of critical nutrients like dietary fiber, healthy fats, antioxidants, vitamins and minerals.
These gaps in our eating habits have many turning to supplements. In fact, as of May 2024, the global supplement market is valued at almost $193 billion—and climbing.
While many supplements can be a waste of money, some can help get you closer to meeting your nutrition goals, enhance your body’s function, increase your well-being and lower your risk of life-altering diseases. But because the Food and Drug Administration (FDA) does not regulate most supplements before they go to market, it can be hard to know what’s worth buying.
7 Things You Should Look for When Buying a Supplement, According to Dietitians
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If you’re wondering if you should take supplements for better health, it’s important to first talk with your health care provider or a registered dietitian. According to dietitians, here are four supplements you could discuss with them.
1. Omega 3s
Nordic Naturals Ultimate Omega 2XPHOTO: Amazon$53$38 at Amazon$84 at Walmart$38 at Walgreens
Nordic Naturals Ultimate Omega 2X
PHOTO: Amazon
$53$38 at Amazon$84 at Walmart$38 at Walgreens
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 isour favorite omega-3 supplement. 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.
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.
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.
Omega-3 fatty acidsare polyunsaturated fats primarily found in seafood, nuts, seeds and oils. The most common types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). They’ve made the top of our list because omega-3 fats are essential to heart, brain and vision health—and many people don’t get enough of them in their diet. Supplementing with omega-3s can ensure your needs are met because your body cannot make them itself.
According to a 2024 report from the American Heart Association, heart disease has been the leading cause of death in the U.S. since 1921.Since 2004, the FDA has been approving omega-3 fatty acid supplements as a way of treatment for people with high triglyceride levels, a significant risk factor in heart disease.
A 2021 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—specifically, DHA and EPA—was an effective lifestyle strategy for preventing heart disease.
With only 20% of Americans meeting the American Heart Association’s recommendations for eating seafood twice a week, taking an omega-3 supplement could be a good way to stay on top of your health.
Supplementing omega-3s does come with a word of caution. According to a 2024 review, 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.
How We Decide Which Supplements to Recommend
2. Vitamin D
Pure Encapsulations Vitamin D3 10000 IUPHOTO: Amazon$26 at AmazonView on Beautifiedyou.com
Pure Encapsulations Vitamin D3 10000 IU
$26 at AmazonView on Beautifiedyou.com
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 witha host of conditions, including depression, high blood pressure and weak bones.
Because people generally under-eat vitamin D foods, the 2020-2025 Dietary Guidelines for Americans list vitamin D as one of several nutrients of public concern. According to a 2022 study that included data from 71,685 participants, about 41% of the general U.S. population does not get enough vitamin D.
While it is difficult to get enough vitamin D from only food, there are a few food sources that provide it. The onlyfood sources that naturally contain vitamin Daremushrooms, egg yolks and fish. But cow’s milk, and many cereals, plant milks, yogurt and orange juice are fortified with vitamin D. Just be sure to check the label.
8 Conditions When You Might Need a Vitamin D Supplement, According to Health Experts
3. Probiotics
Ritual Synbiotic+PHOTO: Ritual$56$46 at AmazonView on Ritual.com
Ritual Synbiotic+
PHOTO: Ritual
$56$46 at AmazonView on Ritual.com
What to look for:Most probiotics 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 your 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.
The digestive tract is home to a diverse population of microorganisms, like 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’s animbalance of good and bad bacteriain your gut, you’re at higher risk for inflammation and illness. Fermented foods such as yogurt, tempeh, kombucha and kimchi aresources of probioticsand help bring healthy bacteria to the gut.
A 2023 review 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.
The 6 Best Spices to Fight Gut Inflammation, According to Gastroenterologists
4. Turmeric
Thorne Research Curcumin Phytosome (Meriva)PHOTO: Amazon$57 at Amazon$32 at IHerbView on Thorne.com
Thorne Research Curcumin Phytosome (Meriva)
$57 at Amazon$32 at IHerbView on Thorne.com
How to take:Take turmeric while eating foods that contain fat so your body can best absorb it.
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.
Because chronic inflammation is a culprit behind many chronic diseases,regularly taking turmeric may help preventor manage arthritis, Alzheimer’s disease, depression and cancer.
It’s important to note that turmeric supplements might impact people differently based on their genetics. Turmeric supplementsmay also affect your medications. As with any supplement, discussing it with your health care practitioner before taking it is always a good idea.
The Bottom Line
Though supplements can be a driver of good health, they can also be unsafe if not taken with caution and care. Always consult with your health care provider to make the best choice for you.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Dietary Supplements.Martin SS, Aday AW, Almarzooq ZI, et al.2024 heart disease and stroke statistics: a report of us and global data from the american heart association.Circulation. 2024;149(8). doi: 10.1161/CIR.0000000000001209Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA.Effect of omega-3 dosage on cardiovascular outcomes.Mayo Clinic Proceedings. 2021;96(2):304-313. doi: 10.1016/j.mayocp.2020.08.034Herrmann W, Herrmann M.N-3 fatty acids and the risk of atrial fibrillation, review.Diagnosis. Published online May 9, 2024. doi: 10.1515/dx-2024-0077Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018.Front Nutr. 2022;9:965376. doi: 10.3389/fnut.2022.965376National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Probiotics.Latif A, Shehzad A, Niazi S, et al.Probiotics: mechanism of action, health benefits and their application in food industries.Front Microbiol. 2023;14:1216674. doi: 10.3389/fmicb.2023.1216674Hsiao AF, Lien YC, Tzeng IS, Liu CT, Chou SH, Horng YS.The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis.Complementary Therapies in Medicine. 2021;63:102775. doi: 10.1016/j.ctim.2021.102775Sathyabhama M, Priya Dharshini LC, Karthikeyan A, Kalaiselvi S, Min T.The credible role of curcumin in oxidative stress-mediated mitochondrial dysfunction in mammals.Biomolecules. 2022;12(10):1405. doi: 10.3390/biom12101405
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Dietary Supplements.Martin SS, Aday AW, Almarzooq ZI, et al.2024 heart disease and stroke statistics: a report of us and global data from the american heart association.Circulation. 2024;149(8). doi: 10.1161/CIR.0000000000001209Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA.Effect of omega-3 dosage on cardiovascular outcomes.Mayo Clinic Proceedings. 2021;96(2):304-313. doi: 10.1016/j.mayocp.2020.08.034Herrmann W, Herrmann M.N-3 fatty acids and the risk of atrial fibrillation, review.Diagnosis. Published online May 9, 2024. doi: 10.1515/dx-2024-0077Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018.Front Nutr. 2022;9:965376. doi: 10.3389/fnut.2022.965376National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Probiotics.Latif A, Shehzad A, Niazi S, et al.Probiotics: mechanism of action, health benefits and their application in food industries.Front Microbiol. 2023;14:1216674. doi: 10.3389/fmicb.2023.1216674Hsiao AF, Lien YC, Tzeng IS, Liu CT, Chou SH, Horng YS.The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis.Complementary Therapies in Medicine. 2021;63:102775. doi: 10.1016/j.ctim.2021.102775Sathyabhama M, Priya Dharshini LC, Karthikeyan A, Kalaiselvi S, Min T.The credible role of curcumin in oxidative stress-mediated mitochondrial dysfunction in mammals.Biomolecules. 2022;12(10):1405. doi: 10.3390/biom12101405
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Food and Drug Administration.Dietary Supplements.Martin SS, Aday AW, Almarzooq ZI, et al.2024 heart disease and stroke statistics: a report of us and global data from the american heart association.Circulation. 2024;149(8). doi: 10.1161/CIR.0000000000001209Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA.Effect of omega-3 dosage on cardiovascular outcomes.Mayo Clinic Proceedings. 2021;96(2):304-313. doi: 10.1016/j.mayocp.2020.08.034Herrmann W, Herrmann M.N-3 fatty acids and the risk of atrial fibrillation, review.Diagnosis. Published online May 9, 2024. doi: 10.1515/dx-2024-0077Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018.Front Nutr. 2022;9:965376. doi: 10.3389/fnut.2022.965376National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Probiotics.Latif A, Shehzad A, Niazi S, et al.Probiotics: mechanism of action, health benefits and their application in food industries.Front Microbiol. 2023;14:1216674. doi: 10.3389/fmicb.2023.1216674Hsiao AF, Lien YC, Tzeng IS, Liu CT, Chou SH, Horng YS.The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis.Complementary Therapies in Medicine. 2021;63:102775. doi: 10.1016/j.ctim.2021.102775Sathyabhama M, Priya Dharshini LC, Karthikeyan A, Kalaiselvi S, Min T.The credible role of curcumin in oxidative stress-mediated mitochondrial dysfunction in mammals.Biomolecules. 2022;12(10):1405. doi: 10.3390/biom12101405
U.S. Food and Drug Administration.Dietary Supplements.
Martin SS, Aday AW, Almarzooq ZI, et al.2024 heart disease and stroke statistics: a report of us and global data from the american heart association.Circulation. 2024;149(8). doi: 10.1161/CIR.0000000000001209
Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA.Effect of omega-3 dosage on cardiovascular outcomes.Mayo Clinic Proceedings. 2021;96(2):304-313. doi: 10.1016/j.mayocp.2020.08.034
Herrmann W, Herrmann M.N-3 fatty acids and the risk of atrial fibrillation, review.Diagnosis. Published online May 9, 2024. doi: 10.1515/dx-2024-0077
Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018.Front Nutr. 2022;9:965376. doi: 10.3389/fnut.2022.965376
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Probiotics.
Latif A, Shehzad A, Niazi S, et al.Probiotics: mechanism of action, health benefits and their application in food industries.Front Microbiol. 2023;14:1216674. doi: 10.3389/fmicb.2023.1216674
Hsiao AF, Lien YC, Tzeng IS, Liu CT, Chou SH, Horng YS.The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis.Complementary Therapies in Medicine. 2021;63:102775. doi: 10.1016/j.ctim.2021.102775
Sathyabhama M, Priya Dharshini LC, Karthikeyan A, Kalaiselvi S, Min T.The credible role of curcumin in oxidative stress-mediated mitochondrial dysfunction in mammals.Biomolecules. 2022;12(10):1405. doi: 10.3390/biom12101405
