Vitamins and Dietary supplements: What you need to know

The majority of people across the globe take one form of vitamins and supplements. Vitamins and supplements are a great way for people to complement their dietary needs and live a healthy life where the body gets all the necessary nutrients, such as EFA from fish oil. Before making any decision to buy any vitamins and dietary supplements, you need to know the following:

Vitamins and dietary supplements label

vitamins-and-supplementsAll products labeled as vitamins and dietary supplements carry a label showing all the contents of the active ingredients and vitamins contained. Any added ingredients like fillers, flavorings and binders must also be listed. The right serving is also suggested although your health care provider might suggest a different serving, e.g. the probiotics product for children or for adults are in different dosage. Always check to ensure all the vitamins and supplements you order have this label.


Vitamins and supplements are effective in supplementing the shortages of body nutrition from diets but never a replacement for diet. You must still continue eating healthy and be using vitamins and supplements only as a way to complement where diet comes short. Most government organization like the FDA never checks whether the vitamins and supplements are effective before they are released to the market.

Safety and Risks

You must know if there are any risks associated with the vitamins and supplements you want to take. Most supplements and vitamins contain strong, active ingredients that can have effects on the body. Read and understand the safety concerns of any vitamins and supplements especially when trying a new product. Vitamins and supplements can cause harm when taken in combinations or when people take them instead of the prescribed medicines. A good example is vitamin K that can causes blood to clot. Lack of it can cause heavy menstrual bleeding, bleeding within the digestive tract and in the gums.


The quality of the vitamins and supplements must meet the regulations set by the FDA. Good manufacturing practices for vitamins and supplements ensure they are pure and work effectively. Always check to see if the product you are buying meets such requirements and is approved by the relevant authorities. Go through the valuable reviews from the customers on the shopping websites, e.g. Vitaminworld, Amazon, Target, etc. will be a good method to know how the supplement works.

On top of all that, it is important to let your healthcare provider know the type of vitamins and supplements you are taking. Vitamins and supplements should mainly be taken to complement and not substitute good diets as most people might think.

Fish Oil Benefits

fish oilFish Oil is one of the richest sources of Omega-3 Fatty Acids, providing a wide range of health benefits that bring about overall well-being. You can get Omega-3 Fatty Acids from food, such as fatty fish, spinach, walnuts, chia seeds, and other vegetables. However, getting the proper amount may not be so easy for everyone, and thus, supplements are a great idea to enjoy all the benefits of fish oil.

Benefits of Fish Oil for Overall Health

Derived from the tissue of oily fish and other plant sources, fish oil contains large amounts of Omega-3 Fatty Acids which include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Among the major benefits of fish oil include reduced inflammation, cancer prevention, improved digestive health, improved joint pain, promotes heart health, lowers cholesterol levels, improves Alzheimer’s disease symptoms, and many, many more.

Let’s take a closer look at some of these benefits:

1. Lowers Cholesterol Levels

One of fish oil’s major mechanisms to promote improved health is reducing pain and swelling, which explains why it helps in preventing heart disease, as well as improves pain symptoms of arthritis. About 3 to 6 grams of fish oil per day is enough to lower cholesterol levels and improve blood pressure levels and prevent heart disease.

2. Improves Mood and Brain Health

Fish oil is known to alleviate symptoms of depression, anxiety, bipolar disorder, ADHD, Alzheimer’s disease, and many other mental and emotional issues.

3. Supports Weight Loss

Fish oil improves blood flow to the muscles and increases stamina and endurance to support exercise. It also stimulates enzymes that convert fat tissues into energy, helping to burn fat and promoting healthy weight loss.

Are There Any Fish Oil Side Effects?

The supplement is generally safe to take but some fish oil side effects have been reported, which include: belching, bad breath, skin rashes, headaches, nausea, loose stools, and back pain. Overdosage can lead to serious side effects such as reduced immune system activity and kidney problems.

If you currently have a medical condition or are in pregnancy, it is best you consult your doctor before taking the supplement.