You’re here. You have finally decided to take control of your health and are looking into which dietary supplement to add to your wellness toolbox. So, is it a multivitamin, probiotic, or omega-3? Check it out here.
If you’re anything like me, then it’s likely that at some point or another in your life (or all too often), you have been wandering your pharmacy’s aisles, looking for which dietary supplement can help boost your wellness and attain your health goals.
In more recent years, it has been interesting to see how we, as a collective, have quickly gravitated toward nutritional medicine and supplementation.
Check out the role of a multivitamin, probiotic, and omega-3 as a dietary supplement for your health.
Dietary Supplements vs Whole foods
First and foremost, dietary supplements are not intended to substitute whole foods simply because they cannot provide all of their benefits. You may not need nutraceuticals if you eat a diet full of whole foods, including fruits and vegetables. But for those who may be deficient because of certain health conditions or medications, it may be right for you.
There isn’t necessarily a one-size-fits-all when it comes to supplementation; in ideal situations, it needs to be customized to the individual and their specific supplement deficiency. Let’s look at some essential dietary supplements that may serve as a starting point.
Which dietary supplement to take? Multivitamin, Probiotic, Omega 3?
So here are the advantages and selection guide for a dietary supplement – multivitamin, probiotic, and omega 3.
Multivitamin Supplement
At the top of the ‘which dietary supplement to take’ list is a multivitamin. We will also see the role of a probiotic and omega 3. We all know what a multivitamin and a probiotic are and have come across sections of different names and manufacturers at our local stores. Taking a multivitamin increases your nutrient intake if you are not able to get your recommended amounts from food, if you are on a low-calorie diet, have a poor appetite, or avoid certain foods (1).
The amounts of individual ingredients in a multivitamin can vary from product to product. It’s crucial that you read the labels on your supplements and make sure they’re suitable for you! Manufacturers choose which vitamins, minerals, additional ingredients, and amounts to include in their products. So how do we go about selecting a high-quality multivitamin regardless of manufacturer?
Before choosing a daily multivitamin, make sure to talk to a healthcare provider to figure out if it is absolutely needed for you. Choose a multivitamin designed for your age, sex, and other factors specific to you. Check the label to ensure the amounts of all the vitamins and minerals do not go above the percentage of recommended Daily Values and aim to get a multivitamin from whole food sources, not synthetic ones.
Omega 3 fatty acid supplement
After a multivitamin, next on the list of ‘which dietary supplement’ is to add a high-quality essential fatty acid supplement of omega-3, also sometimes referred to as Eicosapentaenoic acid (EPA) or Docosahexaenoic acid (DHA).
These fatty acids are considered necessary because the body cannot produce them on its own, nor can they produce omega-6 fatty acids, another essential fatty acid that is in excess in our Western diets.
Omega-6 fatty acids consist of Linoleic acid (LA) and Arachidonic acid (AA), which are in high amounts in our food supply and don’t require supplementation.
So why should you implement omega-3 fatty acids into your diet?
Essential Fatty acids help reduce risk factors and symptoms associated with heart disease, inflammation, brain function, painful periods, and much more.
Omega-3s aren’t just good for your physical health; they can also profoundly impact your mental well-being. Studies have shown that people who consume omega-3s regularly are less likely to be depressed (2).
So, if you’re interested in lessening and alleviating the symptoms associated with depression, you may want to start incorporating some Omega-3-rich foods into your diet. The difference it makes for you might be surprising.
Omega-3 supplementation has also shown evidence of alleviating symptoms associated with menstrual cramps. In adolescents and adults experiencing painful menstrual cramps, the evidence shows that taking fish oil seems to decrease pain, NSAID consumption, and interference with daily activities (3). If you’re experiencing these symptoms, fish oil may be worth a try.
When it comes to which omega-3 dietary supplement to take, oral fish oil supplements may be of value. Oral fish oil supplements may help significantly reduce blood pressure in people with moderate or severe high blood pressure (4). This research led the FDA to make a determination that it would allow a qualified health claim stating that consuming EPA and DHA in combination may be beneficial for moderating blood pressure and reducing the risk of hypertension in the general population (5).
EPA and DHA supplements have also shown evidence to significantly reduce the duration of pain and stiffness associated with rheumatoid arthritis (6).
One of the most critical benefits of essential fatty acids is their effects on brain function and cognition. Did you know that Omega-3s account for a significant portion of the polyunsaturated fatty acids in your brain? That means it plays a pretty substantial role in keeping your brain healthy. So if you’re looking for ways to support your cognitive health, making sure you get enough Omega-3 fatty acids is also an excellent place to start.
So now that you know about some of the significant benefits associated with Omega-3 fatty acids, how do you go about choosing how to incorporate the omega-3 dietary supplement into your diet?
Omega-3 fatty acids compete with other fatty acids in our diets like Omega-6 and can help modify how these fatty acids are used in our bodies. Our westernized diets provide more than enough Omega-6 fatty acids, and these may convert into inflammatory chemicals that have been linked to cardiovascular disease. It is imperative to incorporate Omega-3 fatty acids into our diets as it may curb the inflammatory effects of Omega-6.
It is an excellent point to note here that how effective Omega-3 fatty acids are for us depends on the ratio of Omega-6 to Omega-3 in our bodies. With an increased intake of Omega-3 and a decreased intake of Omega-6 fatty acids, we can reap the anti-inflammatory benefits that come with the implementation of Omega-3s in our diets. The ideal ratio of Omega-6 to Omega-3 should be closer to 1:1, but our western diet creates an estimated ratio exceeding 15:1 (7).
These essential fatty acids are found in their highest concentrations in fish such as mackerel, herring, salmon, and sardines and are the best sources for most healthy people. But for people who don’t incorporate enough fish in their diets to meet the daily requirements — 3.5 ounces serving cooked or ¾ cup flaked fatty fish (e.g., tuna, salmon, etc.) twice a week — (8), or patients who need a daily fish oil supplement, omega-3 may be able to help.
Selecting the right omega-3 dietary supplement for you is equally as important as its benefits just like the selection of a multivitamin and a probiotic.
Which fish oil dietary supplement to select? When choosing your fish oil supplement, you want to consider the source of the fish — sardines are a great option as they are sustainably caught and have lower levels of mercury. Also, look at its potency — based on the American Heart Association’s daily recommendation of EPA and DHA — and quality — based on whether the product has been verified by the United States Pharmacopeia (USP), which ensures that the product contains ingredients that meet purity standards.
Probiotic Supplement
So, now you have understood the role of a multivitamin and omega 3. Last but not least, on your supplement’s foundational blueprint is a probiotic. Read on to find out how these good bacteria can provide a health benefit to you.
Probiotics are living microorganisms similar to the good bacteria that naturally occur in your body and skin. Probiotics are essential in maintaining a healthy gut, as this is where a large majority of our immune cells and serotonin — the happiness chemical that promotes a good mood — are synthesized.
The most common are lactobacilli, bifidobacteria, and Saccharomyces boulardii. When taken in adequate amounts, they can help restore the balance of good and bad bacteria, which can have many health benefits.
Probiotics are most commonly used to treat digestive issues, but people can also use them to help with skin conditions, vaginal health, and more.
Some studies have shown that probiotics may be effective in the prevention of eczema in infants and children (9), diarrhea in people taking antibiotics, bacterial overgrowth in the vagina (10), constipation, diarrhea, some common infections, and much more.
Probiotics are commonly found in fermented foods, cheese, kefir, kimchi, kombucha, miso soup, sauerkraut, tempeh, and much more. However, if you aren’t getting enough of these foods in your diet, you may want to look into a probiotic supplement in addition to a multivitamin as an alternative.
So, after selecting omega 3 and a multivitamin, one must know which probiotic dietary supplement to select. Formulations with multiple strains and a high number of living organisms — measured in colony-forming units (CFUs) per capsule — determine the strength of the probiotic.
So it makes sense that when selecting your ideal probiotic, aim for CFUs in the billions, a brand with multiple strains of well-studied probiotic strains, and check the expiration dates to ensure that your probiotic is still viable.
An excellent point to note here is that one probiotic cannot compare to the next. Some probiotics are formulated specifically for certain conditions, while others may not, so keep that in mind when selecting your supplement.
Take home message
Nutritional supplements, whether it is a multivitamin, a probiotic, or omega 3, and nutraceuticals can help bridge the gap of nutrient deficiencies that are rampant in our society today. Most of us are deficient in many nutrients, so it’s vital that we take steps to correct this.
These supplements are general recommendations and are meant to be tailored to your specific needs. It is good practice to check in with your healthcare provider to make sure you are taking the right supplement for yourself.
References:
- Office of Dietary Supplements – Multivitamin/Mineral Supplements—. https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/. Accessed June 3, 2022
- Grosso, Giuseppe et al. “Omega-3 fatty acids and depression: scientific evidence and biological mechanisms.” Oxidative medicine and cellular longevity vol. 2014 (2014): 313570. doi:10.1155/2014/313570
- Harel, Z et al. “Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents.” American journal of obstetrics and gynecology vol. 174,4 (1996): 1335-8. doi:10.1016/s0002-9378(96)70681-6
- Toft, I et al. “Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. A randomized, controlled trial.” Annals of internal medicine vol. 123,12 (1995): 911-8. doi:10.7326/0003-4819-123-12-199512150-00003
- RE: Petition for a Health Claim for Eicosapentaenoic Acid and Docosahexaenoic Acid and Reduction of Blood Pressure in the General Population (Docket No. FDA-2014-Q-1146). June 2019. Available at: https://www.fda.gov/media/128043/download. Accessed on March 30, 2020.
- van der Tempel, H et al. “Effects of fish oil supplementation in rheumatoid arthritis.” Annals of the rheumatic diseases vol. 49,2 (1990): 76-80. doi:10.1136/ard.49.2.76
- Simopoulos A. Evolutionary aspects of diet and essential fatty acids.In: Hamazaki T, Okuyama H, eds. Fatty Acids and Lipids: New Findings. Basel, Switzerland: Karger; 2001:18–27.
- “Fish and Omega-3 Fatty Acids”—. www.Heart.Org, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. Accessed June 5 2022.
- Isolauri, E et al. “Probiotics in the management of atopic eczema.” Clinical and experimental allergy : journal of the British Society for Allergy and Clinical Immunology vol. 30,11 (2000): 1604-10. doi:10.1046/j.1365-2222.2000.00943.x
- Wang, Ziyue et al. “Probiotics for the Treatment of Bacterial Vaginosis: A Meta-Analysis.” International journal of environmental research and public health vol. 16,20 3859. 12 Oct. 2019, doi:10.3390/ijerph16203859
Dr. Relindis Mbah
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