A Multivitamin With Omega 3: Should I Switch to a 2-in-1?

Vitamins, minerals and essential fatty acids.

We hear about these key nutrients all the time. Together they are a powerhouse. Offering nutritional support so we can be our best. These nutrients also support energy metabolism, helping us maintain overall wellness.

We know that eating a balanced diet is key when it comes to obtaining them all: bright, colorful fruit and veg, lean proteins, legumes and two portions of fish per week (one of those to be oily) and we’re good to go…

But that’s not always possible.

Sometimes, you go to the fridge and the rainbow of veg has run out. Or there’s no time to soak the pulses overnight. Perhaps not everyone in the house likes oily fish. Which is where dietary supplements come in.

Those in the know supplement their diet, so that any nutritional gaps are firmly bridged. A multivitamin and an omega 3 are two hero supplements that stand tall to support our overall health and wellbeing.

And now, instead of taking these two separately, we’re seeing more and more combined multivitamin and omega 3 gummies coming on to the market. So, should we be ditching our separate supplements and going for one fruit flavored, easy-to-remember, chewable supplement?

It sounds convenient…but is there a catch?

In this article we look at the health benefits of omega-3 and multivitamins, what to look out for if you’re thinking of combining them, and the pros and cons to be mindful of.

What Are the Health Benefits of Taking Omega 3?

Omega 3 fatty acids are essential nutrients our bodies can't produce. So they must be obtained from our diet. There are three main types:

Alpha-linolenic acid (ALA)

Found in flaxseeds, chia seeds, hemp seeds, and walnuts, ALA can convert into EPA and DHA, but this process is generally inefficient in humans.

Eicosapentaenoic acid (EPA)

Primarily from fish and algae, EPA reduces inflammation and is crucial for heart and mood health. The heart-healthy EPA found in fish oil and algal oil supplements is a concentrated source that supports cardiovascular wellness.

Docosahexaenoic acid (DHA)

Also from marine sources, DHA is essential for brain development and eye health, particularly during pregnancy and early childhood.

Despite its availability in various foods, supplementation is often still necessary for those with allergies, intolerances or aversions to any of the food groups mentioned.

Why is omega-3 so important?

Because getting enough, whether through diet or supplements, has been shown to:

Support Anti-inflammatory Properties

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 defense system. ⁽¹⁾

Improve Heart Health

Fish oil has 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. ⁽²⁾

Reduce Symptoms of Depression

Supplementing with omega-3 fatty acids has been shown to reduce symptoms of depression in affected individuals. ⁽³⁾

Improve Eye Health

DHA, 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. ⁽⁴⁾

What Are the Health Benefits of Taking a Multivitamin?

A multivitamin provides essential vitamins and minerals, acting as a nutritional safety net against deficiencies. Taking a quality daily multivitamin has many health benefits:

Boosting Mood

Certain vitamins, such as B vitamins (including B12 and folate), are crucial for the production of neurotransmitters like serotonin and dopamine, which significantly influence mood regulation. ⁽⁵⁾

Support Immune Health

Vitamin C, D, and E, along with minerals such as zinc and selenium found in multivitamins, are essential for immune support. ⁽⁶⁾ These nutrients help enhance the body's ability to fight off infections and recover more quickly from illness.

Eye Health

Vitamins A, C, E, and the mineral zinc are known to contribute to eye health. ⁽⁷⁾ Vitamin A is particularly crucial for maintaining healthy vision, especially under low light conditions. Additionally, the antioxidants lutein and zeaxanthin, which are sometimes included in multivitamins, help protect the eyes from harmful light waves.

Cardiovascular Health

Certain ingredients in multivitamins, such as vitamin B12, folic acid, vitamin D, and magnesium, play roles in cardiovascular health by helping to regulate heart rhythm, reduce blood pressure, lower homocysteine levels (which in high levels can contribute to arterial damage), and maintain artery health. Vitamin B12 supports the production of cellular energy, which is crucial for cardiovascular health. ⁽⁸⁾

Cognition and Brain Health

B vitamins, vitamin D, and antioxidants like vitamin E support brain function by protecting neurons against oxidative stress, reducing inflammation, and supporting overall brain health. ^{(9, 10)}

Anti-Ageing

Antioxidants such as vitamins A, C, E, and selenium combat oxidative stress and inflammation, which are contributors to aging and degenerative diseases.

Muscle and Bone Health

Vitamins D and K, along with minerals like calcium and magnesium in multivitamins, are vital for bone health and strength. Vitamin D is essential for calcium absorption in the bones. ⁽¹¹⁾ Magnesium plays a role in muscle function, helping to avoid cramps and spasms. Vitamin D also supports muscle health, which is crucial for maintaining muscle mass and strength as we age.

Can You Take a Multivitamin with Omega 3 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.

Which just leaves the question of what form is best?

Is it better to take a separate multivitamin and omega-3, or a combined 2-in-1 capsule or gummy? Let's look at the pros and cons.

Multivitamin and Omega 3 Gummies

Instead of juggling multiple pills, many are now opting for multivitamin and omega 3 gummies. Multi + Omega-3 supplements provide essential vitamins, minerals, and omega-3 fatty acids to support overall wellness, including cardiovascular, cognitive, vision, and immune health. These gummies promise a tasty and convenient way to consume your daily vitamins and omega 3s. But what are the benefits and potential drawbacks of these combined forms?

Pros of Combined Gummy Supplements

Convenience

The convenience of a 2-in-1 supplement means that you'll never forget to take one without the other. Consolidating two into one means less clutter in your cabinet and fewer bottles to keep track of when re-ordering. Having both supplements in one has advantages for travel too, making it convenient to get your daily nutritional support whilst on the go.

Flavor and Texture

For those who have trouble swallowing a vitamin capsule or tablet, chewable gummies that taste like sweets are an appealing alternative. Many flavored gummies incorporate fruit and other natural flavors, which may be beneficial for those sensitive to the taste.

Cost-Effective

Buying one combined supplement can sometimes be more cost-effective than purchasing separate products. By combining multivitamins and omega-3, manufacturers reduce packaging and marketing expenses, savings that can then be passed on to the consumer.

Cons of Combined Gummy Supplements

Nutrient Absorption

Gummy supplements often include added sugars and binders to improve taste and texture. But these ingredients can potentially affect the digestive environment, which may interfere with the absorption of nutrients.

Capsules and tablets are designed to maximize nutrient bioavailability, and a good quality supplement will have fewer additives. Traditional high quality capsules and tablets may offer more efficient delivery and uptake of vitamins and omega-3.

Sugar and Artificial Sweeteners

Sweetness is their superpower, meaning a lot of gummies contain added sugars to enhance taste. In some off-the-shelf supplements, you may be getting artificial flavors and sweeteners added to give them that fruity, candy-like appeal.

Glucose syrup helps preserve as well as sweeten, but it's just a concentrated source of sugar and empty calories. When looking at the label of a gummy, look out for high fructose corn syrup, glucose syrup and added sugars.

Stability Issues

Omega-3 fatty acids are highly susceptible to oxidation, which can lead to rancidity. Despite the use of microencapsulation to protect these sensitive oils, maintaining stability over the product’s shelf life remains a challenge. The interaction between omega-3 oils and other ingredients, particularly in a non-airtight gummy format, might also accelerate degradation.

Dosage Accuracy and Nutrient Variety

Gummy supplements and all-in-ones in general often face limitations due to space. It's challenging to include therapeutic doses of certain nutrients, like omega-3 fatty acids DHA and EPA.

Adults typically require about 250 to 500 mg of combined EPA and DHA daily, but fitting these amounts into a gummy is difficult due to size constraints and the need to balance flavor and texture with other ingredients.

This can result in gummies providing insufficient levels of key nutrients. Which could lead to not meeting the recommended daily allowances for various nutrients, reducing the overall health benefits expected from taking a supplement.

Gelatin

To give gummies that soft, chewy texture, gelatin is added during the manufacturing process. Gelatin is derived from animal collagen. Which means some may not be suitable for vegetarians or those with dietary restrictions related to animal products.

Key Takeaways

While combined multivitamin and omega-3 gummies offer undeniable convenience, opting for separate, high-quality supplements may be more beneficial, especially if you are susceptible to deficiency.

Individual supplements are specially formulated to provide precise, targeted dosages that align better with the recommended daily allowances. It's the reason we take a supplement in the first place. So receiving the full therapeutic benefits is crucial.

Separate quality supplements usually contain fewer additives and binders, improving nutrient absorption and effectiveness. And lastly, quality control. Because omega-3s and multivitamins undergo different production and purification processes, they each require tailored quality control measures to ensure they meet the necessary standards of purity, potency, and safety.

Performance Lab® NutriGenesis® Multi provides science backed nutrition in optimal doses tailored to your needs. There are no pointless ingredients, no additives, no gelatin, just pure, potent nutrition.

SHOP PERFORMANCE LAB® NUTRIGENESIS®

Performance Lab® Omega-3 provides 540mg of DHA (docosahexaenoic acid) and 270mg of EPA (eicosapentaenoic acid) for brain, eyes, heart health and much more. Sourced directly from algal oil, resulting in high-purity and potency. And no fishy smell or aftertaste.

SHOP PERFORMANCE LAB® OMEGA-3