You Won't Eat the Kimchi? Fine. Here's Plan B.

I wrote an entire article about how fermented foods fight obesity and fix blood sugar. Cited the Stanford study. Explained SCFAs, GLP-1, and Akkermansia muciniphila. Gave you a daily protocol that costs $1.50. Then I wrote another article about cholesterol, where I told you fatty fish twice a week, olive oil as your primary fat, and cut the seed oils.

And some of you read both articles, nodded thoughtfully, and went right back to eating chicken tenders and calling it a protein-forward meal.

I get it. Not everybody is going to eat a forkful of kimchi with lunch. Not everybody wants to open a can of sardines at their desk. Some of you have texture issues. Some of you travel constantly. Some of you are just honest enough to admit that your diet has gaps and you'd rather fill them with a capsule than a fermented cabbage jar.

That's what this article is for. Plan B. The supplement version of what whole foods do naturally, with real dosing guidelines, real science, and the products we actually stand behind at gotHABITS.

A Quick Disclaimer (Read This)

At gotHABITS, our philosophy is simple: food first, supplements second, pharmaceuticals last. We covered Plan A in the fermented foods article and the cholesterol article. If you haven't read those, start there. Supplements don't replace the plate. They fill gaps in it.

I'm a 1st Phorm Legionnaire, and the products I recommend here are ones I've used personally with measurable improvements on my own bloodwork. That said, I'm not recommending them because I'm affiliated. I'm affiliated because I was already recommending them. There's a difference. Every product mentioned here earns its place through third-party testing, transparent labeling, and clinical relevance. My own preference leans heavily toward whole foods for most of my nutritional needs, but I keep these supplements on hand and reach for them when the plate falls short.

The Two Gaps This Article Fills

We're targeting two specific deficiencies that connect directly to the last two articles in this series:

Gap 1: Probiotics. Your gut microbiome needs diverse bacterial strains to produce the short-chain fatty acids (SCFAs) that trigger GLP-1 and PYY, your body's natural appetite and blood sugar regulators. Fermented foods are the gold standard. If you're not eating them consistently, you need a probiotic that actually delivers.

Gap 2: Omega-3 fatty acids (EPA and DHA). These essential fatty acids lower triglycerides, reduce inflammation, improve LDL particle size (shifting from small, dense Pattern B to large, buoyant Pattern A), and support cardiovascular function. Fatty fish is the ideal source. If you're not eating salmon or sardines twice a week, you need a high-quality fish oil.

Gap 1: Probiotics (When You Won't Eat the Fermented Foods)

Why Most Probiotic Supplements Are Garbage

Walk into any pharmacy and you'll find a wall of probiotic bottles making wild promises. "50 billion CFU!" "Immune support!" "Digestive harmony!" Most of them are useless, and here's why.

CFU count doesn't mean what you think. CFU stands for colony-forming units, the number of live bacteria in a dose. But that number on the label is measured at the time of manufacture, not at the time you swallow it. Heat, humidity, and shelf time kill bacteria. A bottle that says "50 billion CFU at time of manufacture" might deliver 5 billion by the time it reaches your gut. Look for products that guarantee CFU counts at expiration, not at production.

Strain diversity matters more than raw count. Your gut contains roughly 1,000 different bacterial species. A probiotic with one or two strains, even at high doses, is like trying to rebuild an entire ecosystem by planting one type of tree. You need Lactobacillus strains (for lactic acid production and pathogen resistance), Bifidobacterium strains (for SCFA production and immune modulation), and ideally some Bacillus strains (which survive stomach acid far better than most Lactobacillus species).

Survivability is everything. Most probiotic bacteria die in stomach acid before reaching the intestines where they do their work. Lactobacillus acidophilus, one of the most commonly marketed strains, has notoriously poor acid resistance. Bacillus coagulans and Bacillus subtilis, by contrast, form protective spores that survive the gastric gauntlet and germinate in the intestines. A 2020 meta-analysis in Nutrients confirmed that spore-forming probiotics demonstrated significantly better survival rates and more consistent clinical outcomes than non-spore-forming strains (Elshaghabee et al., 2020).

The Real Dosing: Beyond the Label

Here's what your probiotic label won't tell you. Most clinical trials that demonstrated meaningful gut health outcomes used doses between 10 and 30 billion CFU per day of multi-strain formulations. The key word is "meaningful." Studies using fewer than 5 billion CFU rarely showed statistically significant changes in microbiome composition or inflammatory markers.

But more isn't always better. A 2023 systematic review in Gut Microbes found that exceeding 100 billion CFU daily didn't produce additional benefits and in some cases caused bloating, gas, and GI distress, particularly in people with compromised gut barriers (Zhang et al., 2023). The sweet spot for most healthy adults sits between 15 and 30 billion CFU of diverse, acid-resistant strains.

Timing matters too. Take probiotics on an empty stomach, ideally 30 minutes before a meal. Stomach acid is lowest when the stomach is empty, giving the bacteria the best shot at surviving the transit. A 2011 study published in Beneficial Microbes found that probiotic survival was highest when taken 30 minutes before a meal containing some fat, which helps buffer the acid as food arrives (Tompkins et al., 2011).

What I Recommend: Opti-Greens 50

Full disclosure: kimchi and Greek yogurt have been part of my daily routine for so long that they stopped feeling like a health choice and just became food I genuinely love. I regularly add extra kimchi to meals because I crave the stuff. For me, whole foods handle most of my probiotic needs. But I keep Opti-Greens 50 on hand for the days when the plate doesn't come together, and I've seen strong results on my bloodwork using it during travel weeks or stretches where fresh fermented foods aren't available.

Opti-Greens 50 isn't marketed as a standalone probiotic, but it's one of the smartest formulations I've found for supplemental gut support. It combines a greens blend (whole-food phytonutrients from 50+ ingredients), a probiotic blend with multiple strains, and digestive enzymes that help your body actually absorb what you're eating.

Why I recommend this over a standalone probiotic capsule: it addresses multiple problems simultaneously. You get the probiotic strains for gut microbiome support, the prebiotic fiber from the greens to feed those strains, and the digestive enzymes that most people over 30 are producing less of naturally. It's a systems approach rather than a single-ingredient Hail Mary.

The protocol: One scoop in water first thing in the morning, 30 minutes before breakfast. The empty stomach maximizes probiotic survival. The greens provide prebiotic fiber. The enzymes prime your digestive system for the day. Total time: 30 seconds to mix, 10 seconds to drink.

If you want to add a dedicated high-potency probiotic on top of the Opti-Greens, 1st Phorm makes a standalone Probiotic that delivers clinically relevant strains at doses that matter. You can also look for products featuring Bacillus coagulans, Lactobacillus rhamnosus GG, and Bifidobacterium longum as the headline strains. These three have the deepest clinical evidence bases across gut health, immune function, and metabolic support.

Building Your Gut From Both Ends

Here's the part most supplement companies won't explain because it requires nuance. A probiotic is only half the equation. You also need prebiotics, the fiber that feeds your existing gut bacteria and the new ones you're introducing.

Think of it this way: probiotics are the seeds. Prebiotics are the soil. You can scatter all the seeds you want, but if the soil is barren, nothing grows.

The most clinically validated prebiotics include:

• Inulin (from chicory root): feeds Bifidobacterium species and increases SCFA production
• Fructooligosaccharides (FOS): promotes Lactobacillus growth
• Galactooligosaccharides (GOS): shown to reduce cortisol and improve stress resilience in a 2015 Oxford study (Schmidt et al., 2015)
• Resistant starch: feeds Akkermansia muciniphila, the gut barrier guardian we discussed in the fermented foods article

A 2017 review in Nutrients found that synbiotic formulations (probiotics + prebiotics together) produced roughly three times greater increases in beneficial SCFA production compared to probiotics alone (Markowiak & Śliżewska, 2017). This is why Opti-Greens 50's combination approach makes more sense than popping a probiotic capsule in isolation.

Gap 2: Omega-3 Fish Oil (When You Won't Eat the Sardines)

Why This Matters for Your Cholesterol

In the cholesterol article, I explained that your triglyceride-to-HDL ratio is the best quick indicator of LDL particle size from a standard panel. High ratio? You're likely carrying small, dense LDL (Pattern B), the kind that embeds in arterial walls. Low ratio? You're in Pattern A territory, the big, fluffy particles that float harmlessly.

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), attack this problem from multiple angles:

1. They lower triglycerides. The REDUCE-IT trial (Bhatt et al., 2019) showed that high-dose EPA reduced cardiovascular events by 25% in patients with elevated triglycerides. The American Heart Association recognizes omega-3s as a first-line treatment for hypertriglyceridemia.

2. They shift LDL particle size. A 2016 study in the Journal of Clinical Lipidology found that omega-3 supplementation significantly increased the proportion of large, buoyant LDL particles while decreasing small, dense particles (Soria-Florido et al., 2016).

3. They reduce inflammation. EPA and DHA are converted into resolvins and protectins, specialized pro-resolving mediators (SPMs) that actively resolve inflammation rather than just suppressing it. This matters because, as we discussed, cholesterol accumulates at sites of existing inflammation. Less inflammation means fewer sites for plaque to form.

4. They improve endothelial function. The inner lining of your blood vessels produces nitric oxide, which keeps arteries flexible and resistant to plaque. Omega-3s support this function. Stiff, inflamed arteries are the real danger, not the cholesterol floating past them.

Why Most Fish Oil Supplements Are Underdosed

Here's the dirty secret of the fish oil industry: most products advertise the total fish oil content per serving, not the EPA and DHA content. A label that says "1,000 mg Fish Oil" might only contain 300 mg of combined EPA and DHA. The other 700 mg is filler fats that do nothing for your cardiovascular markers.

What the research actually uses:

The clinical trials showing meaningful triglyceride reduction and cardiovascular benefit used doses of 2,000 to 4,000 mg of combined EPA and DHA per day. Not 2,000 mg of fish oil. 2,000 mg of the actual active ingredients.

The American Heart Association recommends:

• General population: 500 mg combined EPA/DHA daily (roughly equivalent to two fatty fish servings per week)
• Elevated triglycerides: 2,000 to 4,000 mg combined EPA/DHA daily
• After a cardiac event: 1,000 mg combined EPA/DHA daily

Most over-the-counter fish oil capsules deliver 300 mg of combined EPA/DHA per capsule. To hit the therapeutic dose for elevated triglycerides, you'd need to swallow 7 to 13 capsules per day of a standard drugstore fish oil. Nobody is doing that. Which is why most people taking fish oil never see their numbers move.

The Form Matters: Triglyceride vs. Ethyl Ester

Fish oil supplements come in two molecular forms, and the difference matters more than most people realize.

Ethyl ester (EE) form: The cheaper, more common form. Created during processing by stripping the fatty acids from their glycerol backbone and attaching them to ethanol. Your body has to convert these back before absorbing them, which reduces bioavailability by approximately 27% compared to the triglyceride form (Dyerberg et al., 2010).

Triglyceride (TG) form: The natural form found in fish. The fatty acids remain attached to their glycerol backbone, which your body recognizes and absorbs efficiently. A 2010 study published in Prostaglandins, Leukotrienes and Essential Fatty Acids found that the triglyceride form produced 70% higher EPA and DHA blood levels compared to the ethyl ester form at the same dose.

Translation: If you're taking an ethyl ester fish oil, you need roughly 40% more to get the same blood levels as a triglyceride form product. That's more capsules, more calories, and more money for the same result.

What I Recommend (and Actually Take Daily): Full-Mega

Full-Mega is the fish oil I take every single day and recommend to every gotHABITS client. Unlike probiotics, where I lean on whole foods most of the time, fish oil is the one supplement in my stack that never takes a day off. My bloodwork confirms why. Here's what earns it the spot:

High EPA/DHA concentration. Each serving delivers a meaningful dose of combined EPA and DHA, not padded with filler fats. You're getting the active ingredients at levels that actually move the needle on your bloodwork.

Triglyceride form. Full-Mega uses the natural triglyceride molecular form, which means your body absorbs it the way it absorbs omega-3s from actual fish. No conversion step. No 27% absorption penalty.

Third-party tested for purity. Heavy metals (mercury, lead, cadmium), PCBs, and dioxins accumulate in fish. A quality fish oil must be molecularly distilled and independently tested to verify these contaminants are below detectable limits. This isn't optional. If your fish oil company can't show you their third-party test results, find one that can.

No fish burps. This sounds trivial, but it matters for compliance. The number one reason people stop taking fish oil is the reflux and fishy aftertaste. Full-Mega uses an enteric coating and high-quality sourcing that eliminates this issue. If you can't stay consistent with it, it doesn't matter how good the formulation is.

The protocol: Take Full-Mega with your first meal of the day (not on an empty stomach). Fat-soluble nutrients absorb significantly better when consumed with dietary fat. A 2019 study in the Journal of the Academy of Nutrition and Dietetics found that taking omega-3s with a fat-containing meal increased absorption by up to 300% compared to taking them fasted (Schuchardt & Hahn, 2013). Take your fish oil with breakfast, specifically a breakfast that contains some fat (eggs, avocado, yogurt, nuts). Not with your morning coffee on an empty stomach.

The Dosing Guide Your Label Won't Give You

This is the section most supplement articles skip because it requires actual research. Here are evidence-based dosing ranges for both probiotics and omega-3s, organized by goal.

Probiotic Dosing by Goal

General gut maintenance (you eat reasonably well, just want insurance):

• 10 to 15 billion CFU daily, multi-strain formula
• Take on empty stomach, 30 minutes before a meal

Active gut restoration (after antibiotics, during high stress, or recovering from poor diet):

• 25 to 50 billion CFU daily for 4 to 8 weeks, then step down to maintenance
• Include Saccharomyces boulardii specifically during/after antibiotic courses (this yeast-based probiotic isn't affected by antibacterial antibiotics)
• A 2015 Cochrane review confirmed S. boulardii reduces antibiotic-associated diarrhea by 57% (Goldenberg et al., 2015)

Metabolic support (targeting blood sugar regulation, appetite, weight management):

• 20 to 30 billion CFU daily, specifically including Lactobacillus rhamnosus, Bifidobacterium lactis, and Akkermansia muciniphila strains
• Combine with prebiotic fiber (inulin, FOS, or resistant starch)
• A 2019 meta-analysis in Obesity Reviews found that multi-strain probiotic supplementation at these doses produced significant reductions in body weight, BMI, and waist circumference (Borgeraas et al., 2018)

Omega-3 Dosing by Goal

General cardiovascular maintenance (no diagnosed issues, just smart prevention):

• 1,000 to 1,500 mg combined EPA/DHA daily
• Triglyceride form preferred
• Take with a fat-containing meal

Elevated triglycerides (your numbers are above 150 mg/dL):

• 2,000 to 4,000 mg combined EPA/DHA daily
• This is the range used in the clinical trials (REDUCE-IT, JELIS) that showed significant cardiovascular benefit
• Work with your doctor to monitor levels every 90 days
• Note: at doses above 3,000 mg, omega-3s can have mild blood-thinning effects. Inform your physician, especially before surgery.

Inflammation reduction (high hs-CRP, joint pain, autoimmune concerns):

• 2,000 to 3,000 mg combined EPA/DHA daily, with a higher EPA-to-DHA ratio (aim for 2:1 or 3:1 EPA to DHA)
• EPA is the primary anti-inflammatory omega-3. DHA is more important for brain and eye health. For inflammation specifically, EPA-dominant formulations outperform balanced or DHA-dominant ones.
• A 2019 meta-analysis in Atherosclerosis found that EPA-dominant formulations produced significantly greater reductions in hs-CRP compared to DHA-dominant or balanced formulations (AbuMweis et al., 2018)

Cognitive and mood support (brain fog, low mood, focus issues):

• 1,000 to 2,000 mg combined EPA/DHA daily, with a balanced or slightly EPA-dominant ratio
• Your brain is approximately 60% fat by dry weight, and DHA is the predominant structural omega-3 in neural membranes
• A 2019 meta-analysis in Translational Psychiatry found that omega-3 supplementation with EPA-dominant formulations significantly reduced symptoms of major depressive disorder (Liao et al., 2019)

The Combined Protocol: A Realistic Stack

Here's what a solid morning supplement routine looks like, built on the gotHABITS philosophy of targeted supplementation. You don't need to nail this perfectly every single day. We follow an 80/20 rule here: if you're doing it right 80% of the time, the other 20% isn't going to derail you. Any amount of doing this correctly beats doing nothing at all.

Empty stomach (30 minutes before eating):

• Opti-Greens 50: one scoop in water. Probiotics, prebiotic fiber, digestive enzymes, and whole-food phytonutrients. This primes the gut before anything else enters it.

With your first meal:

• Full-Mega: fish oil with a fat-containing breakfast (eggs, avocado, or yogurt). The dietary fat triggers bile release and maximizes omega-3 absorption.
• M-Factor Men (or M-Factor Goddess for women): comprehensive multivitamin that covers micronutrient gaps. The fat-soluble vitamins (A, D, E, K) in the multi also benefit from the fat in breakfast.

That's it for the gut-and-cholesterol stack. Three products. Under two minutes. Covers your probiotic diversity, prebiotic fiber, digestive enzymes, omega-3 fatty acids, and foundational micronutrients.

What About the Other Supplements?

Since this article bridges the fermented foods and cholesterol series, I'm keeping the focus tight on probiotics and omega-3s. But some of you will want the full picture. Here's the quick reference for the rest of the foundational stack, which I covered in depth in the supplement stack article:

• Creatine Monohydrate: 5g daily. The most researched supplement in existence. Strength, power, and emerging cognitive benefits. No loading needed. No cycling needed. Just 5g every single day, forever.

• Vitamin D3: 2,000 to 5,000 IU daily (get tested first to calibrate). Combine with K2 for proper calcium routing. Essential for immune function, mood, and hormone production. If your level is below 40 ng/mL, you're deficient regardless of what the lab's "normal" range says.

• Core-21: Sleep support. Magnesium, ashwagandha, and calming compounds without dependency. Sleep is when your gut repairs, your inflammation resolves, and your hormones reset. If your sleep is broken, nothing else works.

• Collagen with Dermacal: Joint and connective tissue support. Especially important if you're over 35 and training hard.

"The best supplement stack is the shortest one that covers all your bases. If you can't explain why you're taking something, you probably shouldn't be taking it."

Common Mistakes People Make With These Supplements

Mistake 1: Taking Fish Oil on an Empty Stomach

I see this constantly. Someone buys a quality fish oil, takes it with their morning coffee on an empty stomach, and wonders why their triglycerides haven't budged in 90 days. Fat-soluble supplements need dietary fat for absorption. Without it, a significant portion passes through unabsorbed. Take it with food. Specifically, food that contains fat.

Mistake 2: Expecting Results in Two Weeks

Gut microbiome changes take time. A 2021 study in Cell Host & Microbe found that significant shifts in microbiome composition required a minimum of 4 to 6 weeks of consistent probiotic intake (Walter et al., 2021). Omega-3s take even longer. Most clinical trials showing lipid panel improvements ran for 12 to 16 weeks. If you're assessing whether a supplement "works," give it 90 days of consistent use before judging.

Mistake 3: Using the Label Dose Without Context

Supplement labels provide a single dose for the "general population." That's like a shoe store that only sells size 9. A 130-pound woman with normal triglycerides doesn't need the same omega-3 dose as a 220-pound man with a triglyceride-to-HDL ratio of 5. Get bloodwork. Know your numbers. Dose accordingly. The ranges I provided above give you the clinical context. Your doctor and your lab results give you the specificity.

Mistake 4: Substituting Supplements for the Foods They're Named After

Fish oil is not fish. A probiotic capsule is not kimchi. Whole foods contain thousands of compounds that work synergistically in ways no supplement can replicate. The fiber matrix in fermented vegetables feeds bacteria differently than isolated prebiotic powder. The protein in Greek yogurt contributes to satiety in ways a probiotic capsule never will. Supplements are Plan B. Plan A is always food. Always.

Mistake 5: Ignoring Omega-6 to Omega-3 Ratio

Taking fish oil while still drowning in seed oils (soybean, corn, canola, sunflower) is like bailing water from a boat without plugging the hole. The modern Western diet has an omega-6 to omega-3 ratio of roughly 20:1. The optimal range is 2:1 to 4:1. No amount of supplemental omega-3 will fix your inflammatory profile if you're still cooking in vegetable oil and eating processed foods loaded with soybean oil at every meal.

The 90-Day Protocol

Here's your action plan. This is what I'd put together for any gotHABITS client who isn't consistently eating fermented foods and fatty fish.

Week 1 to 2: Foundation

• Start Opti-Greens 50 every morning on an empty stomach
• Start Full-Mega with your first fat-containing meal
• Swap all cooking oils to olive oil, butter, ghee, or avocado oil
• Remove soybean oil and canola oil from your kitchen entirely

Week 3 to 4: Optimization

• Add one serving of actual fermented food per day (even if it's just a forkful of sauerkraut or a cup of yogurt). Supplements + food > supplements alone.
• Begin tracking how you feel: energy, digestion, cravings, sleep quality

Week 5 to 8: Assessment

• By now, your gut microbiome should be shifting. Many people report reduced bloating, more consistent energy, and fewer cravings in this window
• If you've been consistent, schedule bloodwork for Week 12

Week 9 to 12: Measurement

• Get a full lipid panel (request NMR LipoProfile if possible)
• Request hs-CRP for inflammation markers
• Compare to your baseline numbers
• Adjust dosing based on results, not labels

Beyond 12 weeks:

• Reassess every 90 days
• Increase whole food sources as tolerance and habits develop
• The goal is to gradually move from Plan B (supplements) toward Plan A (food) as your palate and habits evolve
• Schedule a free gotHABITS consultation to review your numbers and refine your approach

The Honest Takeaway

Look, I genuinely love the whole food approach. Kimchi and Greek yogurt became part of my lifestyle years ago, not because a study told me to eat them, but because I started craving them. I regularly pile extra kimchi onto meals just because it tastes good. That's the goal: when the healthy choice becomes the easy choice because you actually enjoy it.

But I've been coaching long enough to know that perfection is the enemy of consistency. Not everybody is going to fall in love with fermented cabbage, and that's fine. The protocols in this article are genuinely excellent, and I've seen them produce real results on bloodwork, both my own and my clients'. Whether you get there through food, supplements, or some combination of both, the important thing is that you get there.

Remember the 80/20 rule. If you're hitting this right 80% of the time, the other 20% is not going to sink you. Any amount of doing it right is better than not doing it at all. The people who fail aren't the ones who skip a day here and there. They're the ones who let one missed day turn into "I'll start again Monday," and Monday never comes.

The gut-health and cholesterol science from the last two articles is clear. Probiotics and omega-3s aren't luxury add-ons. They're essential nutrients that most people aren't getting enough of.

Plan A is food. Plan B is smart supplementation. There is no Plan C except the prescription pad, and you've read enough now to know that's not where you want to end up.

Your gut and your arteries don't care about your excuses. They only care about your inputs. Start giving them the right ones.

References

• AbuMweis, S., Jew, S., Taber, G., et al. (2018). Eicosapentaenoic acid versus docosahexaenoic acid-rich fish oil for modulation of inflammatory markers: A systematic review and meta-analysis. Atherosclerosis, 266, 216-228.

• Bhatt, D.L., Steg, P.G., Miller, M., et al. (2019). Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia. New England Journal of Medicine, 380(1), 11-22.

• Borgeraas, H., Johnson, L.K., Skattebu, J., et al. (2018). Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: A systematic review and meta-analysis. Obesity Reviews, 19(2), 219-232.

• Dyerberg, J., Madsen, P., Møller, J.M., et al. (2010). Bioavailability of marine n-3 fatty acid formulations. Prostaglandins, Leukotrienes and Essential Fatty Acids, 83(3), 137-141.

• Elshaghabee, F.M.F., Rokana, N., Gulhane, R.D., et al. (2020). Bacillus as potential probiotics: Status, concerns, and future perspectives. Nutrients, 12(4), 1017.

• Goldenberg, J.Z., Yap, C., Lytvyn, L., et al. (2015). Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children. Cochrane Database of Systematic Reviews, 12.

• Liao, Y., Xie, B., Zhang, H., et al. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9(1), 190.

• Markowiak, P. & Śliżewska, K. (2017). Effects of probiotics, prebiotics, and synbiotics on human health. Nutrients, 9(9), 1021.

• Schmidt, K., Cowen, P.J., Harmer, C.J., et al. (2015). Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers. Psychopharmacology, 232(10), 1793-1801.

• Schuchardt, J.P. & Hahn, A. (2013). Bioavailability of long-chain omega-3 fatty acids. Prostaglandins, Leukotrienes and Essential Fatty Acids, 89(1), 1-8.

• Tompkins, T.A., Mainville, I., & Arcand, Y. (2011). The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Beneficial Microbes, 2(4), 295-303.

• Walter, J., Maldonado-Gómez, M.X., & Martínez, I. (2021). To engraft or not to engraft: An ecological framework for gut microbiome modulation with live microbes. Cell Host & Microbe, 29(4), 549-558.

• Zhang, T., Zhang, C., Zhang, J., et al. (2023). Efficacy of probiotics for various health outcomes: An overview of systematic reviews and meta-analyses. Gut Microbes, 15(1), 2167244.