Introduction 

Supplements are a great way of filling the nutritional gap between your diet and what your body requires to function properly. In this article I lay out the four most important supplements people take: Multivitamins, Fish Oil, Probiotics, and Turmeric-Curcumin. I will cover what they are, and what their potential health benefits are. It’s in my disclaimer, but I want to note again: I am not a health professional. Nothing here should be taken as medical advice. Consult your doctor before adding these supplements into your daily routine. Now let’s get into it!

Multivitamins

Multivitamins can be an excellent source of nutrients that are essential for your meat vehicle to run properly. Multivitamins make the top of this list because they contain 20+ vitamins and minerals of which you may not get the recommended daily value of. Fun fact: vitamins are sourced from organic matter, such as plants and animals, whereas minerals come from inorganic matter.

Although there is some debate in the field, the general consensus is that the likelihood of long-term positive impacts is higher than any chances of adverse side effects. Some interesting things to note is that studies have shown a lower risk of cancer in men who take multivitamins daily, but not in women. Conversely, women who take multivitamins have a lower risk of developing heart disease, but not men.

It should also be noted that the efficacy of multivitamins is directly tied to how poor your diet is. Someone who eats fast food every day will benefit more from multivitamins than someone who already gets the recommended daily values of these nutrients from their food. I definitely fall in the middle of these two polar opposites, so I opt to take them. Always remember though, supplements are just that: supplements. They are meant to fill in the gaps from an already healthy diet. Diet must come first if you are aspiring to lead a healthy life.

Fish Oil

Fish oil supplements contain two of the most important omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies have shown the potential for great health benefits when consuming the recommended daily value of these. Some health benefits include: increased heart health, lower blood pressure, slowed plaque development in arteries, reduced inflammation/pain/swelling, lower risk of depression, lower risk of eye disease, and early prevention of Alzheimer’s disease. These are some of the more widely noted benefits from fish oil, though there are many more.

EPA and DHA (found in fish oil) also play an important part in brain health. Your brain is made up of about 60% fat, much of which are of omega-3 fatty acids. Your body cannot naturally produce omega-3’s, so it’s critical your diet includes them. As with multivitamins, your omega-3 intake should ideally be coming from your diet via fatty seafood such as salmon, tuna, trout, or mackerel (among others). In the case you don’t eat much fish and don’t care to start, then fish oil supplements could be a great addition to your daily routine. I take them daily, unless I’ve eaten fish that day.

Note to vegetarians and vegans: the most popular replacement for Fish Oil is Flaxseed Oil. This plant based supplement does not contain EPA or DHA, but instead alpha-linolenic acid (ALA), which is another essential fatty acid. Your body will naturally convert a percentage of ALA into EPA and DHA, albeit only small amounts. Regardless, for those who choose not to consume Fish Oil, this alternative is better than nothing.

Probiotics

Within your body, there is what is known as your ‘microbiome’. Without going into too much detail, this is essentially all of the microorganisms that live inside of you. The majority being bacteria in the gut/digestive tract. Contrary to popular belief, all bacteria are not bad for you. In fact, healthy (or good) bacteria are essential. These are known as probiotics. Probiotics help balance out (fight) the bad bacteria in your system to ensure proper function of your gut, including the creation of vitamins.

Probiotics have been shown to: reduce inflammation, improve digestion, reduce risk of certain diseases, improve the immune system, promote weight loss, among many other things. Probiotics also enhance the lining of your intestines, which prevents unwanted substances from entering your bloodstream and making you sick. There are also fascinating studies which outline the benefits of probiotics to people with Alzheimer’s disease, Parkinson’s disease, and Autism.

Probiotics can also be obtained from eating foods such as yogurt, sourdough bread, cottage cheese, kombucha (my favorite), tempeh, sauerkraut, and kimchi (gross). Or, if you’re like most people and don’t find yourself eating these things frequently, you can take a daily probiotic supplement.

Turmeric Curcumin

Curcumin is a chemical found in the roots of the turmeric plant. It is this chemical curcumin that is an active ingredient in Turmeric-Curcumin supplements. The main benefit of curcumin is its anti inflammatory effects. Chronic inflammation is at the root of many diseases and disorders (including certain cancers), so any way to reduce overall inflammation in the body should be welcomed. Another main benefit is that curcumin contains antioxidants which stabilize free radicals in your body and prevent cell death. There are also early studies that show favorable impacts on people with HIV, depression, diabetes, certain brain disorders, certain viral diseases, among other things.

Not to be confused with the supplement form, the spice version of turmeric cannot be used effectively to obtain the health benefits listed above because of inadequate levels of curcumin. So unlike the supplements earlier in this list, your main source of curcumin should actually come in pill form. Be sure to buy a supplement that includes black pepper, as this combination increases absorption of curcumin in your body as much as 2000%, compared to just curcumin alone.

Conclusion

Overall, supplements are not the end all be all for optimum health. You should Ideally be getting the nutrients listed above from a healthy diet. If you’re like me, however, and can go a whole day eating leftover pulled pork sandwiches and Dunkin Donuts cold brew, then these little magical pills can be a godsend. The list I’ve put together here is formed from a half decade of sporadic (but thorough) personal research, whether it be listening to health & fitness podcasts or reading other nutrition blogs. Much of which being articles from trusted sources such as Harvard Health and Hopkins Medicine. They say practice what you preach. I take each of these supplements daily. I believe that the rewards greatly outweigh the potential risks. In some cases certain vitamins or minerals can actually be harmful, though, so it’s important to speak with your doctor before taking any of the above supplements. I hope this helps point you in the right direction. Please don’t hesitate to reach out with any questions or comments.