4 Supplements You Should Actually Be Taking, According to a Dietitian – EatingWell

Nutrition-related diseases run rampant in our communities today, as most Americans eat an excess of sodium, saturated fats and added 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 billionand 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.

It's important to note that while some supplements can be helpful, they should never become substitutes for eating well. Instead, they should complement a healthy lifestyle by helping to fill in potential gaps in the diet.

If you're wondering if you should take supplements for better health, it's important to first talk with your healthcare provider or a registered dietitian. According to dietitians, here are four supplements you could discuss with them.

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 is our 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 grams for women. There are no current recommended intake guidelines for EPA or DHA.

Omega-3 fatty acids are 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 healthand 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 supplementationspecifically, DHA and EPAwas 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.

What to look for: Choose a supplement that contains Vitamin D3 or cholecalciferol. It's a version of vitamin D is more readily available for our bodies to use than the other type, vitamin D2. This particular supplement by Pure Encapsulations is our favorite vitamin D supplement for that reason: you get 1,000 IUs of D3 in each capsule. The brand is also one of the most solid brands on the market and their supplements are third-party tested by NSF.

How to take: According to the National Institutes of Health (NIH), adults should take at least 600 IUs of vitamin D daily. Vitamin D supplements are best absorbed by your body when taken with a food containing fat, like avocado, nut butter or cheese.

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 with a 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 only food sources that naturally contain vitamin D are mushrooms, 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.

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 healthcare 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 with a third-party lab for purity and potency. And it's vegan.

How to take: Some probiotics are better to take on an empty stomach, while others may work best taken with a meal. Follow the package instructions.

The digestive tract is home to a diverse population of microorganisms, like bacteria, viruses and fungimany of which benefit our health. These organisms collectively make up your gut flora, also known as the microbiome.

When there's an imbalance of good and bad bacteria in your gut, you're at higher risk for inflammation and illness. Fermented foods such as yogurt, tempeh, kombucha and kimchi are sources of probiotics and 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.

What to look for: There isn't a universal consensus on how much turmeric you should take. A 2021 review found that taking a daily dose of around 1,000 mg of curcumin may not lead to adverse reactions. When shopping for a turmeric supplement, always look for supplements containing black pepper for better absorption. That said, our favorite turmeric supplement made by Thorne, doesn't contain black pepper. But it contains a patented phytosomal curcumin called Meriva and is clinically proven to be better absorbed by the body than other turmeric supplements.

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.

Research suggests that curcumin helps fight against oxidative stress by picking up harmful substances in the body called free radicals, preventing inflammation. Oxidative stress is a normal part of your body's work to function, but if that oxidative stress gets out of hand, it can wreak havoc on your health.

Because chronic inflammation is a culprit behind many chronic diseases, regularly taking turmeric may help prevent or 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 supplements may also affect your medications. As with any supplement, discussing it with your healthcare practitioner before taking it is always a good idea.

One of the greatest gifts you can have in life is good health. The primary way to achieve good health is by eating nutrient-dense foods. While there's no perfect diet, supplements can help you reach your health goals and nutrition needs when taken in conjunction with a balanced eating pattern. To ensure your needs are covered, consider supplementing with omega-3s, vitamin D, probiotics or turmeric.

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 healthcare provider to make the best choice for you.

Gaby McPherson, M.S., RD, is a registered dietitian with a master's degree in in Clinical Nutrition with Pediatric Nutrition Emphasis from Saint Louis University. She has a passion for encouraging others to eat well in simple, practical ways that are realistic for the whole family.

This article was reviewed by Jessica Ball, M.S., RD, EatingWell's Nutrition Editor.

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4 Supplements You Should Actually Be Taking, According to a Dietitian - EatingWell