Vitamins, minerals, and essential fatty acids are a collection of nutrients largely responsible for the daily functioning of our body, making them vital for our health and wellbeing.
Insufficient intake of any nutrient may lead to several health problems, which is why it’s so important to consume a healthy, well-balanced diet rich in fruit, vegetables, and whole foods - where we get all these essential nutrients from.
However, this isn’t always possible, especially if you are following a specific diet that cuts out certain food groups.
This is when supplementation becomes necessary. Supplementing with omega 3 or a multivitamin ensures you are bridging any potential nutrient gaps, thus avoiding any insufficiencies.
Though, are there any additional benefits to taking omega 3 and a multivitamin together? Is this a good idea, or can it be ineffective?
Find out all you need to know in this article!
Firstly, an overview of the nutrients themselves and the benefits of taking them as individual supplements.
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What Are the Benefits of Taking Omega 3?
Omega 3 fish oils are essential fatty acids that we must obtain from food as our body’s cannot produce them naturally.
Omega 3 can be split into two kinds of fatty acids: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), both of which play key roles in the body, from brain function to eye health.
You can find high levels of omega 3 in foods such as:
- Fish and other seafood
- Nuts and seeds
- Plant oils
- Fortified foods
However, supplementation is often necessary for those who follow fishless diets, or those with allergies and intolerances which prevents them from consuming adequate sources of omega 3.
Supplementing with omega 3 has been shown to:
- Possess Anti-inflammatory Properties
A higher intake of omega 3 has been linked to reduced inflammation. Omega 3 has been shown to reduce the production of molecules and substances linked to inflammation, meaning it better controls this defence system.
- Improve Heart health
Fish oils have been shown to support heart health by increasing levels of “good” HDL cholesterol, lower triglycerides, and reduce blood pressure in individuals with elevated levels. Omega 3 may also prevent plaque that causes arteries to harden.
- Reduce Symptoms of Depression
A reduction in symptoms of depression upon supplementing with omega 3 has been noted in individuals suffering from severe depression. The supplementation of fish oils for depression has been compared to prescribed anti-depressants, such as fluoxetine.
- Improve Eye Health
DHA, one of the two types of omega 3, is a major structural component of the retina of the eye. Sufficient omega 3 intake has been linked to a reduced risk of developing macular degeneration.
What Are the Benefits of Taking a Multivitamin?
A multivitamin is a supplement containing many of the essential vitamins and minerals needed for optimal health and functioning.
A multivitamin supplement is often taken as a form of insurance against any potential nutrient deficiencies, or to “cover all the bases”.
While a multivitamin shouldn’t replace a poor diet and lifestyle, it can still be useful and sometimes necessary for specific populations who are more at risk of nutrient deficiencies or have additional requirements, such as athletes, the elderly, and pregnant women.
As mentioned, a multivitamin is often taken to help bridge any potential nutrient gaps, though it can sometimes be beneficial for optimizing certain bodily functions such as:
- Boosting mood
- Improving immune function
- Eye health
- Heart health
- Cognition and brain health
- Anti-ageing
- Bone and muscle health
Can You Take Omega 3 and a Multivitamin Together?
The burning question here is if you can take both supplements together!
At the time of writing, there is currently no known interactions between these two supplements. So, it appears to be safe for most people to take them together.
However, this is only referring to isolated omega 3 fish oil supplements - not supplements such as cod liver oil or other multi fish oil supplements with added vitamins.
For example, cod liver oil has naturally occurring vitamin A and D, so taking this alongside a multivitamin which also contains a dose of vitamin A and D would increase your risk of overdosing on these nutrients.
So, it’s best to avoid this risk by taking a multivitamin and an omega 3 supplement which solely contains omega 3, in the form of EPA and DHA.
There remains one question though: is it beneficial to take these supplements together?
There are no additional benefits to taking these supplements together regarding how may interact with each other.
However, it’s always best to take your supplements together at the same time of day (unless there is an optimal time to take a certain supplement), as this would reduce the risk of forgetting or skipping doses.
After all, supplements work best when taken consistently!
Remember, it’s always important to consult your doctor before taking any new supplements, or when experimenting with supplement stacking.
