Though whole foods should always be the top choice, supplements can be helpful in filling nutritional gaps, strengthening immune systems and aiding athletic performance.
Be wary of products making bold claims without being supported by rigorous scientific research (i.e. randomized clinical trials). Examples may include claims to enhance prostate health, sexual performance or reduce colds.
Glucosamine and chondroitin
Glucosamine and chondroitin are natural compounds found in cartilage, the soft connective tissue that cushions bones within joints. Both substances can be purchased as dietary supplements in tablet, capsule, powder and liquid forms.
Numerous studies have demonstrated the efficacy of glucosamine and chondroitin for relieving osteoarthritis (OA) symptoms in knee or hip joint replacement surgery patients, including pain relief comparable to taking an NSAID pain reliever like celecoxib (10). One such study demonstrated the benefits of taking 1,500 mg glucosamine hydrochloride combined with 1,200 mg chondroitin sulfate to ease joint discomfort (10).
Studies have failed to uncover evidence of benefit from these supplements, while some studies have reported no discernible effects of taking them. Furthermore, glucosamine and chondroitin may interact with anticoagulant medications; those allergic to shellfish should avoid them altogether. As such, before adding any of these supplements into your wellness routine it would be wise to speak to a healthcare provider as they can recommend dosages which work for you or recommend alternatives if they feel these supplements don’t fit with what works for them.
Fish oil
Fish oil is packed with omega-3 fatty acids that are vital for maintaining cardiovascular and brain health, and also found in plants such as flaxseed, chia seeds, walnuts and canola oil. But fish oil provides more eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) than what can be found elsewhere – potentially making fish oil even more effective.
Omega-3s can be obtained through eating oily fish such as herring, mackerel, tuna and anchovies as well as taking fish oil supplements in non-prescription and prescription-only forms with various levels of EPA and DHA concentrations.
Studies suggest omega-3 fatty acids may help lower blood pressure, decrease your risk of cardiovascular disease, improve mood and mental wellbeing, ease joint pain in people living with arthritis and even help children with attention deficit hyperactivity disorder (ADHD). Fish oil supplements may also help lower triglyceride levels as well as reduce medication needs in those suffering from rheumatoid arthritis. Omega-3 supplements should only be taken under medical advice; their consumption should never replace taking medication prescribed to you directly by a healthcare provider.
Vitamin B12
Vitamin B12 (cobalamin) is an essential water-soluble vitamin required by your body to produce red blood cells and DNA, as well as maintaining myelin sheath protection for nerves. A deficiency may result in fatigue, certain forms of anemia, neurological symptoms such as tingling hands or feet as well as fatigue.
Vitamin B12 can be found in meat and dairy products, fortified foods and multivitamin/B-complex supplement formulas, or even prescription forms such as cyanocobalamin, methylcobalamin or hydroxocobalamin; your body can use all but cyanocobalamin which must combine with intrinsic factor produced in your stomach in order to enter your system and be utilized.
People suffering from pernicious anemia cannot produce intrinsic factor and have difficulty absorbing vitamin B12 from food or supplements. They may require intramuscular injections of B12 in their arm or thigh or sublingual tablets (dissolved under their tongue ). Studies have revealed that taking B12 does not increase cardiovascular disease risk, but may lower levels of homocysteine which has been linked with increased risks of blood clots and heart attacks.
Fiber
Fiber can help prevent constipation by adding bulk to the stool and softening its consistency for easier passage. Fiber may also lower cholesterol and triglyceride levels, decreasing risk for heart disease.
Get more fiber by eating whole, high-fiber foods such as fruits, vegetables and whole grains. Also look out for supplements with fiber such as Psyllium (Metamucil, Konsyl), Methylcellulose (Citrucel) or Calcium Polycarbophil.
Studies demonstrate that purified soluble fibers such as arabinoxylan (AX) and long-chain inulin (LCI) can significantly lower serum cholesterol. Unfortunately, their health implications on human gut microbiota and metabolism remain uncertain due to variations in how these supplements impact different individuals differently.
