Image from Vitamins NZ
I never used to be a big believer in supplements, but there are some that I now take and some that I do recommend in certain circumstances. My philosophy is always food first, then supplement if necessary. There are some natural remedies that are evidence based and do make a difference in health and wellness – here’s a few of the supplements I like:
1. Omega 3 fatty acids
Unless you eat a lot of oily fish, omega 3 fats are a valuable supplement to take. Omega 3 fats are essential fatty acids – we can’t make them ourselves. They play an essential role in brain function and growth and development. While we get lots of the other essential fats, omega 6 fats, the majority of us don’t of us don’t get enough omega 3 fats.
Omega 3 fats can be broken down into two main types:
Alpha-linolenic acid (ALA), found in certain vegetable oils, such as soybean, canola, and flaxseed, and in walnuts.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish such as salmon and tuna.
Both ALA, and EPA and DHA are good for our health.
Research shows omega 3 fats reduce inflammation. Chronic inflammation is involved in a number of chronic diseases including atherosclerosis (thickening of the walls of blood vessels), heart disease, arthritis, and cancer. Taking omega 3 fats is thought to lower risk of these diseases.
The strongest evidence for the benefits of omega 3 fats relate to maintaining good heart health, but there is also some evidence that shows omega 3 fats can help reduce blood pressure and can help with pain associated with rheumatoid arthritis. There is some evidence that omega 3 fats may help depression symptoms and help some skin conditions.
2. Echinacea
With the cooler weather kicking in, I’ve noticed more people starting to come down with sore throats and colds. If you’re wanting to avoid a similar fate, echinacea could be the supplement for you. Before now, there have been mixed reviews on the benefits of echinacea as an aid to help prevent colds, but a recent study, which is the largest study conducted so far on echinacea, found that those who took the herbal supplement reported fewer colds, decreased recurrence of symptoms and fewer viral infections compared to the placebo group. If you’re not keen on taking it every day, then there is also research that taking echinacea as soon as a cold starts can help reduce the time and severity of your cold. It’s important to note that some people with asthma have had severe reactions to echinacea, so it’s not recommended for asthmatics.
3. Vitamin B6
For years mum told me Vitamin B6 helped with the symptoms of premenstural syndrome (PMS), but I’d never really been bothered to try it. But recently PMS has been more of an issue for me and I was given some to try. I found it really helped with bloating! According to the ODS at the National Institutes of Health in the USA, some evidence suggests that vitamin B6 supplements could reduce the symptoms of premenstrual syndrome (PMS), but better quality studies are needed to confirm this. One study found that found that taking 80 mg of Vitamin B6 taken daily over the course of three cycles was associated with reductions in a broad range of PMS symptoms, including moodiness, irritability, forgetfulness, bloating, and anxiety. It’s worth giving it a try if you suffer from PMS.
Please be aware that supplements can interfere with some medications and it’s best to discuss taking supplements with a health professional before starting.
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