In today’s fast-paced world, staying healthy is something we all try to achieve. However, it’s not always possible to get all the nutrients we need from food alone. And one nutrient in particular that most people are deficient in – and that’s Omega-3 fatty acids, specifically those found in fish oil. Fish Oil Omega 3’s play a vital role in maintaining your overall health – everything from supporting your heart to promoting brain health and reducing inflammation.
Today we look at why you should supplement with fish oil Omega 3’s… and how to choose the best supplement for you.
Omega 3 fatty acids are a type of polyunsaturated fat that are crucial for health. We need fats and we especially need these essential fats for our brain to function optimally and our cells to keep renewing themselves. There’s actually no way for your body to make omega-3 or omega-6 fats, so we rely on getting them through the food we eat. The three main types of omega-3s are:
Omega-3 fatty acids play a vital role in various bodily functions and offer numerous health benefits:
While omega-3 fatty acids are crucial for health, many people struggle to get enough of them through diet alone. Here are some reasons why:
1. Limited Dietary Sources
The main dietary sources of EPA and DHA are fatty fish, such as salmon, mackerel, sardines, and tuna. However, many people do not consume enough fish to reap the benefits. Whether it be due to dietary choices, allergies, or ethical reasons; some people prefer not to consume fish or fish-based products. Plant-based sources of omega-3s (such as flaxseeds and chia seeds) provide ALA—the nonessential omega-3 fatty acid. The body then needs to convert that ALA into EPA or DHA in order for it to become bioavailable—the process of which can be rather slow.
2. Modern Diets Are Omega-3 Deficient
Modern diets, particularly in Western countries, tend to be high in omega-6 fatty acids and low in omega-3s. Omega-6s are found in many processed foods and vegetable oils, and an imbalance between omega-6 and omega-3 intake is associated with inflammation.
3. Environmental Concerns and Sustainability
Some people also avoid fish because of concerns about mercury, overfishing, and the environmental impact of fish farming. This further reduces omega 3 intake from dietary sources and makes supplements a good idea.
When it comes to choosing a fish oil supplement, there are several factors to consider to ensure you’re getting a high-quality product:
1. EPA and DHA Content
Look at the label to see how much EPA and DHA are in each serving. A quality product will give you a combined total of 500 milligrams (mg) of EPA and DHA per day as recommended, but your healthcare provider should tell you higher amounts are safe for particular health concerns.
2. Purity and Quality
Look for a fish oil supplement that is third-party tested for purity and free from contaminants such as mercury, PCBs, and dioxins. Seek out products certified by reputable organizations like the International Fish Oil Standards (IFOS) program.
3. Sustainability
Choose fish oil supplements that are sourced from sustainably harvested fish to reduce your impact on the environment. Look for certifications from organizations like the Marine Stewardship Council (MSC).
4. Form of Omega-3s
Fish oil supplements can be found in triglyceride and ethyl ester forms. Triglyceride form is closer to the natural form of omega-3s present in fish and is generally better absorbed by the body.
5. Flavor and Digestibility
Some people worry about the taste or potential gastrointestinal side effects of taking fish oil supplements. Certain products in the market have strong fishy odors or aftertastes, and others can cause gastrointestinal side effects, such as loose stools, diarrhea, constipation, or upset stomachs. There are also those that use flavors masking the odors to enhance compliance.
Omega-3 fatty acids are essential for maintaining overall health, and fish oil supplements provide a convenient and effective way to ensure you’re getting enough of these important nutrients. Whether you’re looking to support heart health, protect cognitive function, reduce inflammation, or promote eye health, omega-3 fish oil supplements can be a valuable addition to your daily routine.
As with any supplement, it’s important to consult with your healthcare provider before starting fish oil supplementation, especially if you have any pre-existing health conditions or are taking medications. With the right approach, fish oil supplements can help you achieve and maintain optimal health, supporting you in living a long, healthy, and vibrant life.
