Omega 3: the essential fatty acid supplement

• What is Omega 3 and why is it so important for our health?

• What are the benefits of supplementing with Omega 3

• What is the recommended dosage and supplements

What is Omega 3?

Omega-3 fatty acids are essential nutrients that your body cannot make on its own. They have many important roles in our health, from supporting our brain and heart functionality to keeping our skin and joints healthy. Let's explore some of the science-based benefits of an omega-3 supplement and why you should consider adding it to your diet.

Under the microscope

There are saturated and unsaturated fatty acids, and within the unsaturated class, mono and poly-unsaturated fatty acids. Omega 3 and Omega 6 sit within the poly-unsaturated classification. It's the chemical structure of each acid that impacts how our bodies use them, making 'fat' as a term and its 1g = 9 calories much too simplistic.

There are three main types of Omega-3 fatty acids (fatty acids that have a double bond at the third carbon atom from the end of the molecule):

1. Alpha-linolenic acid (ALA): This is the most common omega-3 in plant foods, such as flaxseeds, walnuts, and soybeans. Your body can convert some ALA into EPA and DHA (approximately 5-10%), but the process is inefficient and depends on other factors, such as your genes, age, and diet.

2. Eicosapentaenoic acid (EPA): This is mainly found in fish and seafood, such as salmon, mackerel, and sardines. EPA is involved in reducing inflammation, blood clotting, and immune function.

3. Docosahexaenoic acid (DHA): This is also mainly found in fish and seafood, and it is the most abundant omega-3 in your brain and eyes. DHA is crucial for brain development, vision, and cognitive function.

Why are omega-3 supplements necessary?

The recommended intake of omega-3 fatty acids varies depending on your age, sex, and health status. The World Health Organization (WHO) suggests that adults should consume at least 0.5 grams of EPA and DHA per day, while pregnant and lactating women should consume at least 0.7 grams per day. Children should consume at least 0.25 grams of EPA and DHA per day.

Supplement dosage are recommended at a ratio of 3:1 or 2:1 EPA:DHA, with some doctors advocating 2000mg per day, which is almost four times the WHO recommendation.

However, metabolising Omega-3 from diet alone is difficult, especially if you do not eat oily fish regularly. Moreover, if you consume too much Omega-6 fatty acids, found in vegetable oils, meat, and processed foods they can compete with Omega-3 fatty acids for the same enzymes and receptors in your body. A high ratio of Omega-6 to Omega-3 can increase inflammation and the risk of chronic diseases. Therefore, taking omega-3 supplements can help balance your intake of these essential fats.

Supplementing with Omega 3: the benefits

Improve your mood and mental health

Several studies have shown that omega-3 supplements can help treat and prevent depression and anxiety. EPA seems to be the most effective type of omega-3 for reducing symptoms of depression, while both EPA and DHA may help with anxiety. Omega-3 supplements may also help with other mood disorders, such as bipolar disorder and schizophrenia.

Support your eye health

Protect your baby's health during pregnancy

Improve your heart health

Improve your joint health

Improve your skin health

How to choose and use omega-3 supplements

There are many types of omega-3 supplements available on the market, such as fish oil, krill oil, algae oil, and flaxseed oil. When choosing an omega-3 supplement, you should consider the following factors:

• The amount and ratio of EPA and DHA: Look for a supplement that provides at least 0.5 grams of EPA and DHA per serving, and preferably more EPA than DHA for mood and inflammation benefits.

• The purity and quality: Look for a supplement that has been tested for contaminants, such as mercury, PCBs, and dioxins, and has a certificate of analysis from a third-party lab. You should also choose a supplement that has been processed with minimal heat and oxygen exposure to preserve its freshness and potency.

• The form and delivery: Look for a supplement that is easy to swallow, digest, and absorb. You may prefer a liquid, capsule, or softgel form, depending on your preference. You may also look for a supplement that has added antioxidants, such as vitamin E or astaxanthin, to prevent oxidation and rancidity.

You should follow the dosage instructions on the label of your omega-3 supplement, or consult your doctor for personalized advice. You should also take your omega-3 supplement with a meal that contains some fat to enhance its absorption. You may experience some mild side effects from taking omega-3 supplements, such as fishy burps, nausea, diarrhea, or bloating. These can be minimized by taking a lower dose, splitting your dose throughout the day, or freezing your capsules before swallowing.

In Summary

Omega-3 fatty acids are essential nutrients that have many health benefits for your body and brain. However, most people do not get enough omega-3 from their diet, and may benefit from taking Omega-3 supplements. They can help improve your mood, eye health, brain health, heart health, joint health, and skin health.

When choosing an omega-3 supplement, you should look for one that provides a good ratio (2:1 min) of EPA and DHA, has high purity and quality, and is easy to take. You should also take your Omega-3 supplement with a meal and follow the dosage instructions or your doctor's advice.