A true health superhero, Omega-3 is a big buzzword in the realm of nutrition and wellness. More than just a fleeting fad, this family of essential fatty acids play a pivotal role in various biological processes.
According to one major global survey of Omega-3s in healthy adults, the UK has among the lowest levels in the world. But what exactly are Omega-3 fatty acids and fish oil? And why are they generating so much attention?
These polyunsaturated fats perform important functions in your body. Supplementing with Omega-3 tablets or Omega-3 capsules and eating foods high in Omega-3 is an incredible way to boost your Omega-3 intake.
From the many incredible Omega-3 benefits to how much Omega-3 per day to consume, let’s take a deep dive into Omega-3 fatty acids and explore why they’re considered a cornerstone of a healthy lifestyle.
H2 So, what is Omega-3?
As its name suggests, Omega-3 is a powerhouse trio that works behind the scenes to keep you in good shape. Omega-3 comes in these three forms:
H3 ALA (Alpha-Linolenic Acid)
Found in plant-based sources like flaxseed, chia seeds, and walnuts, ALA is a fundamental building block for other types of Omega-3s.
H3 EPA (Eicosapentaenoic Acid)
Abundant in certain fatty fish, algae and fish oil supplements, EPA is a type of omega-3 fatty acid, a crucial component of the family of polyunsaturated fats.
H3 DHA (Docosahexaenoic Acid)
Predominantly found in fatty fish and algae-based supplements, DHA is a *fundamental structural component of the human brain, cerebral cortex, skin and retina.
[*this is not a medical claim, it’s stating a biological fact).
Your body can’t make Omega-3 so you need to consume sources of these healthy polyunsaturated fats, be it through nutritious Omega-3 foods or supplements such as Omega-3 fish oil.
H2 What is Omega-3 good for health-wise?
If you’re wondering what is Omega-3 good for? Or what are the benefits of Omega-3 fish oil? Then let’s explore. As we’ve established, Omega-3 is an all-round health hero. Here are the science-backed ways you can level-up your wellbeing by adding Omega-3 into your regimen.
H3 Improving heart health
According to the EFSA, a daily intake of 2 g of DHA in combination with EPA may contribute to the maintenance of normal blood triglyceride levels.
The EFSA states a daily intake of 3 g of DHA in combination with EPA may contribute to the maintenance of normal blood pressure.
H3 Boosting brain function
Docosahexaenoic acid is a major component of brain tissue. The EFSA says that daily intake of 250 mg of DHA can help maintain normal brain function.
DHA are also essential for the proper development of the foetal brain during pregnancy and early childhood. With a daily intake of 200 mg of DHA in addition to the recommended daily intake of 250 mg DHA and EPA, pregnant or lactating women can support normal brain development of the foetus and breastfed infants, the EFSA states.
H3 Supporting eye health
DHA is a key component of the retina, and daily intake of 250 mg of DHA contributes to the maintenance of normal vision.
H3 Omega-3 benefits for women
DHA are crucial during pregnancy for the proper development of the baby’s brain and eyes. The beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the recommended daily intake for omega-3 fatty acids for adults.
H2 What ways are there to take Omega-3?
It’s easy to up your intake of Omega-3 through supplements like Omega-3 tablets and Omega-3 capsules. Here are the main types of Omega-3 supplements that can easily slot into your day-to-day lifestyle.
H3 Omega-3 capsules
Capsules are probably the most common Omega-3 supplement. Fish oil, algal oil or other Omega-3-rich oils are encapsulated in soft gel capsules, making them easy to swallow.
H3 Omega-3 gummies
If you don’t like or have trouble swallowing capsules or tablets, Omega-3 gummies provide a chewable and flavoured option, making them more palatable.
H3 Liquid form Omega-3
Some Omega-3 supplements come in liquid form. This option allows for flexibility in dosage, as you can adjust the amount according to your preferences or as recommended by your healthcare professional.
H2 I’m a vegan, can I buy vegan Omega-3?
Absolutely. For those following a vegan or vegetarian diet, Omega-3 supplements derived from algae are available in capsule form.
H2 Supplements aside, what are the foods high in Omega-3?
Of course, supplementation is a great way to boost your Omega-3 levels, but nothing beats consuming it in its natural form. Including a variety of these foods in your diet can help ensure a balanced intake of Omega-3 fatty acids.
Fatty fish
Salmon, mackerel, sardines, anchovies, herring, trout, albacore tuna (fresh, not canned).
Seeds and nuts
Ground flaxseeds, flaxseed oil, chia seeds, hemp seeds, walnuts.
Beans
Edamame, soybeans and foods made from soy, such as tofu and tempeh, contain ALA.
Seaweed and algae
Some seaweed and algae varieties contain small amounts of DHA and EPA.
Vegetables
Brussels sprouts contain a moderate amount of ALA, a type of plant-based Omega-3.
H2 How much Omega-3 per day for optimal wellbeing?
According to the EFSA, 250mg of Omega-3 a day is an adequate intake.
It also concluded that daily supplemental intakes of 5g of long-chain omega-3 fatty acids raise no safety concerns for adults.
In terms of food, two portions of fatty fish a week is generally the equivalent of the recommended Omega-3 intake.
H2 What should I look for when choosing Omega-3 supplements?
When choosing the right Omega-3 supplements, look for ones that provide a combination of EPA and DHA as these are the two main types of Omega-3s associated with various health benefits.
Consider the source, too. Omega-3 fish oil supplements should be sourced from cold-water, fatty fish like salmon, mackerel, or anchovies.
Opt for ones that undergo third-party testing for purity and quality. This ensures that the product is free from contaminants such as mercury, heavy metals and PCBs (polychlorinated biphenyls).
If you do choose to take Omega-3 supplements, always follow the guidelines on the packaging and never take more than the recommended dose.
Expert comment:
“In today’s fast-paced lifestyle, meeting the recommended Omega-3 intake through regular diet alone can be challenging. Our modern diets often lack sufficient amounts of these essential fatty acids. Therefore, supplementation becomes crucial to bridge the gap and ensure your body receives the necessary Omega-3 support for optimal health.
Choosing the right supplement, such as the one highlighted in the article, is paramount. Look for products with a balanced combination of EPA and DHA, sourced from reputable and quality-tested sources. These supplements can serve as a convenient and effective solution to elevate your Omega-3 levels, promoting heart health, and overall well-being in the midst of today’s demanding lifestyle. Consider incorporating such a reliable supplement to guarantee you’re giving your body the essential support it needs amid our hectic modern routines. “
– Loredana Condoiu, RD, Bucharest, Romania.
