Fish Oil (Omega 3)

Choosing supplements can be incredibly overwhelming!  To keep it simple, I’d like to start by saying there is only ONE supplement that I’d recommend to almost everyone, and that’s FISH OIL.  The vast majority of Americans tend to consume diets that are very high in Omega-6 fatty acids (inflammation-causing fats) and very low in Omega-3 fatty acids (inflammation-reducing fats).  Fish Oil contains two essential (meaning that they must be provided by diet, as our bodies can’t make them) Omega-3 fatty acids – DHA & EPA.

Warnings:  There is a small risk of bleeding or bruising; check with your prescriber BEFORE taking fish oil if you are taking aspirin or a “blood thinner”.   People allergic to fish might react to fish oil capsules.

Taking fish oil capsules with meals or refrigerating them may help with the “fishy taste”.  The recommended starting dose for a healthy individual is 400-500 mg of Omega 3 per day.  If you are using fish oil as therapy for a specific condition, consult your physician or pharmacist (me) directly for your recommended dosage.  When choosing a fish oil supplement, look at the total dosage of EPA and DHA listed on the ingredients label, NOT the total amount of fish oil advertised on the front of the label!  I recommend this product:

Protein Powder (Whey)

The next most frequently recommended supplement is protein.  Many people have a hard time consuming adequate protein from food, thus a supplement can be very beneficial for muscle recovery and maintenance.  Whey is the gold standard, although there are other options if you can’t tolerate whey or are vegan (whey is a dairy product).  For most people, though, I recommend Ascent Whey, as it is quality tested and contains very little “junk”.  For your convenience, we offer Ascent Whey for purchase at Jubilee.

Collagen

Another product I recommend frequently is hydrolyzed collagen.  As we age, the body’s natural ability to repair supporting connective tissues (bone, tendons, ligaments, cartilage, etc) diminishes, causing added inflammation and pain in joints.  Collagen contains amino acids such as glycine, lysine and proline, which can be used by the body to build connective tissue structures.  This is the product that I use daily; it’s tasteless and will dissolve in any liquid:

Curcumin (Tumeric Root)

The final supplement I recommend commonly is curcumin (from turmeric root). Use this supplement for acute relief as a natural anti-inflammatory (in place of traditional medications containing ibuprofen or naproxen), or regularly to help prevent inflammation.

Warnings:  It is recommended that turmeric/curcumin-containing supplements be avoided in women who are pregnant or nursing.  Despite a lack of clinical evidence, some also suggest caution for patients who have (or with a history of) gallstones and biliary tract obstructions, stomach ulcers, bleeding disorders, and those taking “blood thinners” or medications for diabetes.  Curcumin should also be avoided by patients taking sulfasalazine.

Consuming a therapeutic dose of curcumin as food would require somewhere between 3 and 18 teaspoonfuls of turmeric. I much prefer to take this supplement as a capsule (take with food to increase absorption) and recommend this one:

Any supplement product recommendations beyond these, I would make on a case by case basis, determined by the needs of the individual.

Sincerely,

April ~ Your JF Nutrition Coach and Registered Pharmacist