Omega-3 fatty acids have become one of the most popular supplements on the market, and for good reason. Extensive research has uncovered a diverse range of health benefits linked to getting enough of these essential fats in your diet. Omega-3s have the potential to optimise wellness in many ways.
If you don’t eat fatty fish like salmon, sardines, or mackerel at least two times per week, chances are you may not be getting adequate amounts of omega-3s from your diet alone. Many people turn to fish oil or algae-based supplements to increase their intake of two key omega-3s in particular – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Explore the science behind omega-3 supplementation and walk through the compelling evidence supporting its use. You’ll learn how to select a quality omega-3 supplement, who may benefit the most from supplementation, and how to incorporate omega-3s into your daily wellness regimen.
Understanding Omega-3 Fatty Acids
Omega-3s are a type of polyunsaturated fatty acid essential for human health. There are three (3) main omega-3s of interest:
- ALA (alpha-linolenic acid): This is found mainly in plant sources like flaxseeds, chia seeds, walnuts, and soybeans. ALA can be converted into EPA and DHA in the body, but only in small amounts.
- EPA (eicosapentaenoic acid): This is found primarily in fatty fish and fish oil supplements. EPA supports heart, immune, and cognitive health.
- DHA (docosahexaenoic acid): This is abundant in fatty fish and fish oil supplements. DHA is a key structural component of the brain, eyes, and sperm.
Both EPA and DHA play critical roles within the body. As essential fats, they help form the membranes that surround each cell in your body. Omega-3s also have anti-inflammatory properties that can regulate immune responses.
These fatty acids are especially concentrated in the brain, eyes, and nervous system. DHA, in particular, supports cognitive development and accounts for over 90% of the omega-3s found in the brain. That’s why getting enough EPA and DHA is crucial for optimal brain health and performance.
The best dietary sources of EPA and DHA are cold-water fish like salmon, mackerel, tuna, herring, and sardines. Unless you eat these fish frequently, you likely need to supplement with fish oil or algal oil to get enough. Plant sources like walnuts and flaxseed provide ALA, but the conversion to EPA and DHA is inefficient.
The Science Behind Omega-3 Supplementation
Decades of research have uncovered convincing evidence supporting the health benefits of omega-3 fatty acids. Here are some of the ways EPA and DHA supplementation has been shown to promote wellness.
Heart health benefits
Omega-3s benefit cardiovascular health in many ways. EPA and DHA lower triglyceride levels, reduce blood pressure, prevent erratic heart rhythms, and make blood platelets less sticky. As a result, there is a lower risk of heart attack, stroke, and sudden cardiac death.
Brain health benefits
DHA is highly concentrated in brain tissue, so getting enough of this omega-3 supports cognition and mental health. Supplementing pregnant and breastfeeding women with DHA enhances brain development in infants. In adults, omega-3 intake is linked to better memory, focus, and mood.
Omega-3s also appear protective against dementia, Alzheimer’s disease, and age-related cognitive decline. People with higher omega-3 blood levels experience less brain shrinkage and perform better on tests of mental function as they age.
Anti-inflammatory effects
The potent anti-inflammatory properties of EPA and DHA can alleviate joint stiffness, improve mobility, and reduce reliance on pain medications. Omega-3s curb the production of inflammatory proteins called cytokines. This helps manage chronic inflammatory conditions like rheumatoid arthritis.
Other emerging research
While more research is needed, omega-3 intake may also benefit conditions like depression, ADHD, autoimmune disease, cancer, type 2 diabetes, and non-alcoholic fatty liver disease. Omega 3-s show promise in boosting immune function and aiding recovery from exercise.
Health Benefits of Omega-3 Supplements
The many benefits attributed to omega-3s are supported by data from clinical research, epidemiological studies, and randomised controlled trials. Here are some of the evidence-based ways EPA and DHA supplementation can help you with your wellness goals.
Cardiovascular disease risk reduction
Omega-3 intake consistently reduces risk factors for heart disease like high blood pressure, arrhythmias, and atherosclerosis. EPA/DHA supplementation decreases the risk of heart attack, stroke, and death in those with preexisting cardiovascular disease.
Supporting brain function
Omega-3s are integral structural components of brain and nerve tissue. Supplementing with DHA boosts cognition, memory, and focus at all ages. It also helps slow age-related mental decline and lowers dementia risk.
Managing depressive symptoms
Multiple analyses link higher omega-3 levels to reduced depression prevalence and symptoms. EPA may have efficacy comparable to antidepressants for major depressive disorder with fewer side effects.
Easing joint pain and arthritis
The anti-inflammatory effects of omega-3s alleviate stiffness, swelling, and pain in rheumatoid arthritis and osteoarthritis. EPA and DHA allow some patients to lower their dose of anti-inflammatory drugs.
Benefits during pregnancy
Omega-3 intake during pregnancy and breastfeeding supports the baby’s neural, retinal, and immune development. Kids born to mothers with adequate omega-3 levels have better cognition, language, and motor skills.
Supplementation for Specific Groups
Some populations have greater omega-3 needs or stand to benefit more from increasing their EPA and DHA intake. Supplementation is often recommended for:
Heart disease patients
For those with heart disease or at high risk, omega-3s can help reduce additional cardiovascular conditions. Taking 1 gram daily of combined EPA and DHA for these patients is advised, usually delivered through fish oil capsules or supplements.
Pregnant women
During pregnancy and breastfeeding, sufficient DHA ensures optimal brain growth and development in infants. At least 8 ounces of low-mercury fish per week for pregnant or nursing women (or an algal oil supplement) is recommended.
Vegans/vegetarians
Those avoiding fish and animal products rely solely on the conversion of ALA from plant sources. But this is inefficient. Algal oil supplements are a vegan-friendly way to directly increase EPA and DHA intake.
Children
Kids need omega-3s for proper brain, eye, and nerve development. However, some fish are high in mercury. For children who don’t eat fish often, an algal oil supplement can provide a safe dose of vital DHA.
Choosing the Right Omega-3 Supplement
If you decide to supplement with omega-3s, selecting a high-quality product is the key. Here are some factors to consider when shopping for the best fish oil or algal oil supplements there is in the market.
Fish oil vs algal oil
Fish provides the most potent forms of omega-3s humans can use (EPA and DHA). However, algal oil is an equally absorbable vegan alternative extracted from marine microalgae. If sustainability or contaminants are a concern, algal oil may be preferable.
EPA/DHA content
Look at the supplement facts to determine the amounts of EPA and DHA per serving. Aim for at least 250 to 500 mg combined EPA/DHA per capsule. If you have heart disease, choose a supplement with at least 1,000mg total EPA/DHA.
Third-party testing
Trusted supplements undergo independent testing to verify purity and potency. Look for seals from organisations like the Global Organisation for EPA and DHA Omega-3s and NSF International.
Sustainability
For fish oil, choose brands using sustainably sourced fish oils or those with a Friend of the Sea sustainability certification. Algal oil supplements are eco-friendly alternatives.
Incorporating Omega-3 Supplements into Your Health Regimen
Once you’ve selected a quality omega-3 supplement you think is best in the market, integrating it into your routine is simple.
Recommended daily dosage
General health: 250-500 mg combined EPA/DHA daily
Heart disease: at least 1,000 mg EPA/DHA under medical guidance
Pregnancy/breastfeeding: at least 200 mg DHA in addition to prenatal vitamin
Timing
Take omega-3 supplements with food to boost absorption. Splitting your daily dose rather than a single large dose may be more beneficial. Consider taking half your dose in the morning and half at night.
Pairing with other supplements
Omega-3s complement antioxidants like vitamin E that prevent fatty acids from oxidising. Probiotics may also boost the absorption and bioavailability of omega-3s.
Monitoring effects
Give supplementation at least two to three months to notice effects. Have bloodwork done to test omega-3 levels if symptoms of deficiency persist. Watch for possible side effects like blood thinning.
With some routine testing and adjustment, regularly taking an omega-3 supplement can soon become second nature and pay dividends for your health.
Boost Wellness with Omega Nutrition Flaxseed Oil
Want to increase your omega-3 intake? Choose Omega Nutrition Flaxseed Oil Capsules for an optimal plant-based source of ALA.
Each capsule delivers unrefined, organic flaxseed oil with all its natural nutrients intact. The unique OMEGAFLO extraction process maintains purity without hexane solvents.
Flaxseed oil provides anti-inflammatory ALA omega-3s to support heart, brain, skin, and joint health. The organic oil comes in convenient 150 or 250-capsule bottles - ideal for travel.
Support overall wellness with Omega Nutrition Flaxseed Oil Capsules. Just 1-3 capsules per day helps meet your daily omega-3 needs.
Experience the benefits of omega-3 supplementation with Omega Nutrition. Add Flaxseed Oil Capsules to your routine today!