Nutrition Expert Recommends Two Daily Supplements to Combat Inflammation
In today's crowded health market, where shelves are packed with multivitamins, collagen powders, and amino acid drinks, selecting the right supplements can feel overwhelming. Performance nutritionist Abby Coleman from The Edge human performance lab has cut through the noise by identifying two key supplements worth incorporating into your daily regimen.
The Essential Daily Supplements: Vitamin D and Omega-3
Abby Coleman advises that vitamin D and Omega-3 (specifically EPA and DHA) should be taken daily. She explains that vitamin D is crucial because many people fail to get enough from sunlight, especially during the darker months from October to April. Reduced UVB exposure leads to lower natural vitamin D production, which can impact bone health, immunity, and mood.
For Omega-3 fatty acids, Coleman emphasizes their importance for heart, brain, and eye health. Since the body has limited ability to convert plant-based Omega-3 (ALA) into EPA and DHA, these must be obtained through diet or supplements. Oily fish like salmon, mackerel, and sardines are excellent sources, but supplements can help bridge dietary gaps, particularly for those who don't eat fish regularly. Omega-3 is also noted for its role in reducing inflammation.
When and How to Take Supplements for Maximum Benefit
When asked about the best time to take supplements, Coleman suggests a morning routine with food to build consistency and reduce gut irritation. Food can also enhance the absorption of certain nutrients. However, she cautions that timing can vary; for instance, magnesium is best taken before bed, while iron should be consumed one to two hours away from coffee or tea to avoid absorption issues. Vitamin C, found in orange juice, can aid absorption.
Choosing Between Liquid and Tablet Forms
Coleman addresses the debate between liquid and tablet supplements, stating there isn't a significant difference in effectiveness. Liquids may absorb slightly better, but factors like taking supplements with food or nutrient interactions have a greater impact. Tablets are often cheaper and more convenient for precise dosing, making the choice a matter of personal preference.
Supplements as a Complement, Not a Replacement
Despite the benefits of supplements, Coleman stresses that they should not replace a healthy diet. Whole foods provide not only isolated nutrients but also fiber, antioxidants, and other beneficial compounds. Supplements are intended to fill gaps that are difficult to address through diet alone, such as ensuring adequate vitamin D during winter or Omega-3 intake for non-fish eaters.
In summary, while the supplement market can be daunting, focusing on vitamin D and Omega-3 as daily additions, taken wisely with food, can support overall health and reduce inflammation. Always prioritize a balanced diet and use supplements to enhance, not substitute, nutritional intake.
