If you’re asking yourself – can I take omega 3 with other vitamins? You’re in the right place. Check out this article to discover more.
Anyone with a basic understanding of human nutrition knows that omega-3 fatty acids are essential to our health. From improving your cognitive function to keeping your joints healthy, these polyunsaturated fats play a crucial role in helping our bodies function correctly.
But if you’re looking to keep your body in tip-top shape, you can’t just rely on omega-3s alone. Our bodies require a variety of vitamins and minerals to function correctly, so it’s in your best interest to ensure you’re getting enough of each one.
Not sure where to start? Here are seven vitamins and minerals you should be taking with omega-3s for optimum health:
- Vitamin C
- B Vitamins
- Vitamin D
- Vitamin K
- Coenzyme Q10
In this article, we’ll take a closer look at each of these vitamins and minerals, why they’re important, and the best sources of each one.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for human health. It is well known for its antioxidant properties, but it also plays a role in healing wounds, maintaining your immune system, synthesizing collagen, and more.
Vitamin C is also required to produce dopamine, norepinephrine, and epinephrine, three neurotransmitters important for brain health. Each of these neurotransmitters plays a different role in the brain, but they are all essential for things like mood, motivation, and focus.
The best sources of vitamin C are citrus fruits like oranges and grapefruits, as well as leafy green vegetables like spinach and kale. You can also take a vitamin C supplement to make sure you’re getting enough.
Omega-3s and specific B vitamins work together to create a powerful one-two punch in the fight against cognitive decline. B vitamins are essential for cognitive function, and they work together with omega-3s to protect the brain against age-related damage.
B vitamins are also crucial for energy production, cell metabolism, and red blood cell formation. This gives you a good reason to take them even if you’re not worried about your cognitive function.
The best sources of B vitamins are dark leafy greens, legumes, nuts and seeds, and whole grains. You can also take a B-complex vitamin supplement to ensure you get enough of all the different B vitamins.
They don’t call vitamin D the “sunshine vitamin” for nothing. This fat-soluble vitamin is produced by the body in response to exposure to sunlight, and it’s essential for bone health and calcium absorption.
Vitamin D is also important for immunity, brain function, and reducing inflammation. A deficiency in vitamin D has been linked with various chronic illnesses, so it’s essential to ensure you’re getting enough.
The best way to get your vitamin D is by spending time in the sun. But of course, not everyone has the luxury of being able to do that year-round.
In that case, you can take a vitamin D supplement or eat foods fortified with vitamin D, such as milk and some breakfast cereals. But be sure to talk to your doctor before going down the supplement route, as it can be toxic in high doses .
Vitamin K is a fat-soluble vitamin crucial for blood clotting and bone and joint health. While vitamin K deficiency is rare, it can lead to poor bone development, osteoporosis, as well as an increased risk of bleeding .
Considering the vital role that vitamin K plays in our bodies, it’s no surprise that it works together with omega-3s to promote heart health. Vitamin K helps keep calcium from building up in the arteries, and it also helps protect against damage caused by inflammation.
The best sources of vitamin K are dark leafy greens like spinach and kale, as well as broccoli and Brussels sprouts. These are all excellent sources of nutrients, so there’s no reason not to include them in your diet.
Magnesium is a mineral that is critical for maintaining heart health, muscle function, and nerve conduction. Despite its importance, it is estimated that around half of Americans are deficient in magnesium .
A deficiency can lead to various health problems, including sleepiness, muscle spasms, and irregular heartbeat . Luckily, getting enough magnesium is easy, as it can be found in various foods like leafy greens, nuts and seeds, legumes, and whole grains.
Magnesium and omega-3 each play a vital role in maintaining heart health, so it only makes sense to take them together, whether that’s through your diet or supplements.
Regardless of age, it’s important to ensure you’re getting enough zinc. This mineral is necessary for growth and development, immune function, and wound healing. Zinc deficiency can lead to many problems, including hair loss, diarrhea, and delayed wound healing.
Oysters are the best source of zinc, but it can also be found in other seafood, red meat, poultry, and beans. You can also take a zinc supplement if you’re not a fan of oysters or don’t eat much meat.
Zinc is a common feature in immune-boosting supplements, and for a good reason. It’s essential for a strong immune system, and considering omega 3 fatty acids help to reduce inflammation in the body, taking them together can help keep your immune system in tip-top shape.
Coenzyme Q10 (CoQ10) is a vitamin-like substance produced within your body, primarily in your liver. It is also found in some foods, including fish, peanuts, and organ meats.
CoQ10 plays an important role in energy metabolism, and research has shown that it can reduce the risk of heart disease. So if you want to ensure you’re getting your daily dose, it’s worth including more CoQ10-rich foods in your diet or taking a supplement.
Both CoQ10 and Omega-3 play an essential role in heart health, so taking them together can be beneficial. CoQ10 can also help lower blood pressure and improve blood sugar control in people with diabetes, making it an essential nutrient for overall health .
Can I Take Omega 3 With Other Vitamins? – Final Thoughts
Getting your daily dose of the above vitamins and minerals alongside omega-3 is vital. Luckily, it’s easy to do this by eating a healthy diet full of nutrient-rich foods.
But if you’re not able to get all the nutrients you need from food alone, supplements can help fill in the gaps. Be sure to talk to your doctor before starting any new supplement regimen, as some interactions may occur.
And finally, remember that it’s perfectly acceptable to take omega 3 and these vitamins and minerals separately. While they do work well together, they each provide their unique benefits. So as long as you’re getting enough of each, you’ll be on your way to optimum health!