Wellness supplements fill nutritional gaps in diets, increase energy and athletic performance and support mental clarity and focus. Folic acid in particular is recommended as part of preconception care to protect pregnant women against neural tube defects such as spina bifida.
However, studies conducted over an extended period have found little to suggest that megadoses of supplements provide any tangible health advantages – and may even prove hazardous.
Fish oil
Fish oil supplements contain omega-3 fatty acids that have been shown to lower heart disease risks and improve mood, while simultaneously decreasing depression risks and alleviating dry eye symptoms. But recent research indicates that high-dose fish oil supplements increase your risk for atrial fibrillation – an irregular heartbeat condition.
Make an effort to consume enough omega-3s by eating several servings of fish (preferably broiled or baked and not fried) each week and taking supplements only when advised. However, always consult your physician prior to trying any dietary supplements, such as fish oil. This is particularly important if taking blood thinners or have certain medical conditions.
Fiber
Dietary fiber can be found in whole grains, fruits and vegetables. Fiber consumption protects heart health by lowering cholesterol and triglyceride levels while also decreasing risk for colon cancer and helping maintain a healthy weight.
Nurse practitioners can recommend soluble fiber supplements, like psyllium and methylcellulose powders and wafers, which help soften stool by bulking and bulking it up. These may prove especially helpful to people suffering from constipation, diarrhea or IBS.
However, for an isolated nondigestible carbohydrates to qualify as functional fibers in controlled trials, evidence must demonstrate their beneficial physiological effect. This is especially relevant when discussing viscous, gel-forming soluble fibers like b-glucan and psyllium which have been demonstrated to reduce elevated cholesterol levels and improve glycemic control among those suffering from type 2 diabetes or metabolic syndrome.
Glucosamine and chondroitin
Glucosamine and chondroitin are naturally present in cartilage, the main form of connective tissue in your joints. People living with osteoarthritis (OA) often take them as supplements to alleviate joint discomfort.
These supplements may work by inhibiting enzymes that degrade cartilage or by drawing in water into joints to increase fluid levels, or they could even help to reduce inflammation by blocking production of proinflammatory molecules such as phospholipase A2, matrix metalloproteinases and aggrecan.
As much evidence exists to show the benefits of glucosamine and chondroitin supplements, studies have had mixed results. Still, many individuals report experiencing relief when taking them, and research into this treatment continues. An exploratory analysis from VITAL showed that taking either or both was associated with reduced risks of colorectal cancer (CRC); the association varied according to BMI, with greater reductions seen among overweight/obese people taking both supplements.
Vitamins and minerals
Vitamins and minerals are organic compounds your body uses in small amounts for various metabolic processes, typically through diet alone. Although some vitamins can be obtained as supplements, too much exposure could prove dangerous – especially to children and pregnant women.
When shopping for multivitamins and mineral supplements, look for products certified as meeting strength, quality, and purity standards by U.S. Pharmacopeia – a testing organization. Avoid products with extra ingredients like herbs, enzymes or amino acids as these could add unnecessary cost without providing any real benefit. Also discuss any high dose vitamin or mineral supplements with your physician prior to taking them as they could interfere with prescription medicines or medical treatments that you might already be receiving.
Omega-3 fatty acids
Omega-3 fatty acids–often known as n-3 fatty acids–are an essential part of human health, and should be consumed through our diets. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since our bodies cannot produce these essential nutrient, they can be found in sources like fish such as salmon, mackerel, sardines or tuna, flaxseeds or chia seeds.
Some clinical trials indicate that omega-3 supplements may lower heart disease risk; others do not [91]. One 2018 trial demonstrated that supplementing with 1 g/day of EPA and DHA reduced triglycerides but did not significantly lower cardiovascular events or deaths among people with diabetes compared with a placebo; another trial concluded that cognitively healthy older adults did not benefit from supplementing with ALA and EPA supplements [92], although further confirmation may be needed before any definitive conclusions are drawn from them.
