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While multivitamins dominate total sales within the dietary supplement marketplace, three wellness essentials stand out and hold significant market share: fish oil, probiotics, and collagen. These three wellness essentials share a common feature—each addresses an underlying, foundational aspect in building health within the human body.
This article aims to explain how each of these widely popular categories of supplements works to promote health and why they have become so essential to so many people.
A significant advancement in nutritional medicine is the production of highly concentrated fish oil supplements rich in long-chain omega-3 fatty acids, free from harmful compounds (lipid peroxides, heavy metals, environmental contaminants, etc.). Pharmaceutical-grade fish oil concentrates offer a superior alternative to consuming fish due to issues like mercury contamination.
The majority of the population consumes excessive omega-6 oils from meats, dairy, and vegetable oils, leading to a deficiency in omega-3 oils. This is linked to higher risks of chronic health issues. Long-chain omega-3 fatty acids like EPA and DHA are vital for good health.
Long-chain omega-3 fatty acids play a crucial role in cellular membranes and inflammation control.
A diet lacking EPA and DHA alters cell membranes, affecting water retention and nutrient absorption. This dysfunction hinders cell communication, regulation by hormones, and overall function, contributing to chronic diseases. Restoring omega-3 levels in cell membranes through fish oil supplementation offers significant health benefits.[1]
Long-chain omega-3 fatty acids transform into regulatory compounds that help with inflammation and cellular repair, promoting overall health by enhancing various cellular mechanisms. These benefits affect every cell and system in the body, making fish oils helpful in a long list of health conditions, as confirmed in over 1,000 double-blind, controlled trials in humans.
Based on substantial evidence, fish oil supplements with EPA+DHA offer health benefits when red blood cell concentration exceeds 8%. Levels below 4% pose a high risk for 60+ health conditions, like heart disease and dementia. Studies show vegans, vegetarians, and some omnivores who do not supplement with fish oil have low EPA+DHA levels, elevating the risk for health problems, especially related to inflammation and heart and brain health.[1]
When choosing a fish oil supplement, opt for a trusted brand with strict quality control to ensure it's free from heavy metals, pesticides, damaged fats, and other contaminants. The recommended daily EPA+DHA dosage for general health is 1,000 mg. Remember, it's not 1,000 mg of fish oil but 1,000 mg of total omega-3 fatty acids you need. For extra support, consider a daily dosage of up to 3,000 mg of omega-3 fatty acids.
Fish oil supplements are a valuable source of omega-3 fatty acids, crucial for cellular health and inflammation control. They offer numerous benefits, aiding in various health conditions. Choose a reputable brand with high-quality standards to reap the benefits without harmful contaminants. Aim for a daily intake of 1,000 mg of EPA+DHA for general health, with potential benefits of up to 3,000 mg daily.
Probiotics are the beneficial bacteria, yeast, and other microorganisms that inhabit the human intestinal tract. Manufacturers of probiotics typically provide safely freeze-dried live forms of many of these beneficial bacteria so that they can be put in capsules, liquids, or food and brought back to life in the human intestinal tract.
Probiotics are also found in fermented foods such as yogurt, aged and raw cheeses, kefir, kimchi, sauerkraut, and miso. The specific microorganisms found in these products will vary but usually include Lactobacilli and Bifidobacteria, which are the major probiotics found in dietary supplements.
Probiotics can aid in supporting the health of our microbiome, which consists of genetic material from the microbes in our body. The human body hosts a vast number of microbiota - bacteria, viruses, and fungi. An estimated 100 trillion microbial cells from around 1,000 species coexist in a symbiotic relationship within or on us.
The human intestinal microbiome plays an integral role in our overall health. Many people look to probiotic supplements to improve the intestinal microbiome and thus improve health. This use of probiotics is supported by significant clinical research with over 1,000 double-blind, placebo-controlled studies.
Much of the research has focused on the use of probiotics to promote gastrointestinal health and support immune function, but clinical research also supports the use of probiotics for supporting many other health goals.[7,8]
Probiotics enhance the gut environment, making it less desirable for harmful microbes. Some probiotic strains can stick to intestinal cells, acting as barriers against unwanted bacteria and yeast.[9]
Probiotics can boost the immune response. For instance, specific bacteria can enhance IgA secretion, which defends our intestines against infections. Clinical studies have demonstrated probiotics' ability to activate essential immune cells like natural killer cells and macrophages.[10]
Probiotics are well-documented for treating various gastrointestinal issues, especially in preventing and recovering from diarrhea linked to irritable bowel syndrome, infectious causes, and antibiotics. Clinical trials show that taking probiotics during and after antibiotics yields the best results.[9,11-15]
There is a growing list of health benefits of probiotic supplementation. For example, probiotics have been shown to support healthy cholesterol metabolism and heart health, while others have shown benefits to mood and stress, oral health, and many more health targets.[16-18]
Quality is important, as is the case with fish oils. The quality of a probiotic supplement depends on two main factors:
Strains of bacteria can be likened to different breeds of dogs. Just as there is a great diversity in size, shape, strength, and other physical characteristics in different breeds of dogs, there are different aspects with bacteria, even if they are both from the same strain.
Using probiotic supplements with defined strains that have been tested in human clinical trials is recommended.[19]
The dosage of probiotic supplements is often based on the number of live organisms present in the product, but it depends on the probiotic being used. If a live probiotic strain is being used, it is important to use products that list the number of live organisms at expiration versus the time of manufacture (which means nothing).
Successful results are often attained by taking between 5 billion and 20 billion viable organisms daily. Higher dosages may be necessary in certain cases.
Probiotics, or beneficial bacteria and microorganisms in our intestines, can be found in supplements and fermented foods. Probiotics support gut health, boost immunity, and aid in various health issues like gastrointestinal problems. Choose a quality supplement with tested strains for optimal benefits.
Collagen, the body's most abundant protein, holds cells and structures together. Together with hyaluronic acid and elastin, it forms the "intracellular cement" binding body cells. Collagen is vital in connective tissues like tendons, ligaments, and the skin's support layer, the dermis. Our largest organ is the skin, which is 70% collagen and connective tissue.
Bone is rich in collagen, making up 30-40% of its composition. Collagen acts as the structural matrix for bone mineralization, akin to 2X4s in a house frame. Reduced bone collagen levels contribute to lower density with age, particularly in women, affecting mineral binding sites and bone strength. If collagen levels are low, the bone becomes more brittle, and fracture risk increases dramatically.
Collagen supplements help the body build its own collagen structures more efficiently. Collagen peptides are easier to absorb and offer health benefits. These supplements come from cows, chickens, pigs, and fish.
Clinical studies reveal significant benefits of collagen peptide supplementation in enhancing joint, skin, hair, and nail health. While most noticeable in those over 40, these supplements offer benefits at any age.[20-24]
The benefits are more noticeable in those over 40 because fibroblasts, which create collagen and other connective tissues, decline sharply as we age. This leads to skin wrinkling and sagging due to collagen loss, joint stiffness, and inflammation. Collagen peptide supplementation can aid by offering collagen's building blocks for collagen synthesis.
Collagen peptides provide overall body support, with a notable use as a "beauty from within" supplement. Studies show they can help maintain skin elasticity and hydration, potentially reducing signs of skin aging and smoothing fine lines, especially when taken consistently for at least six months. Studies typically used a daily dosage of 5 grams.[21-23]
Collagen, the body's key protein, is crucial for skin and bones. Supplements aid in collagen synthesis, benefiting joint and skin health. Studies show improved skin elasticity and hydration with consistent intake.
Discover the top wellness essentials in the supplement market: fish oil for omega-3 benefits, probiotics for gut health, and collagen for skin and joints. Choose high-quality brands for optimal results!
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By Dr. Michael Murray, N.D. 
