Discover the Benefits of Omega-3: Daily Use & Foods
7th Nov 2024
Unlock the Power of Omega-3: Your Key to Better Health!
Omega-3 fatty acids come with so many health benefits and are needed for brain health, your cardiovascular system and the function of many organs, including your eyes, heart and brain.
Why take omega-3? Since our bodies are unable to produce this nutrient, we must get it from the foods we eat or omega-3 supplements, but making a conscious effort to add more omega-3 to your diet is also important.
In this post, we’ll discuss omega-3 benefits, omega-3 deficiency symptoms, omega-3 side effects, omega-3 daily limit and omega-3 foods, and we’ll go through some frequently asked questions about this essential nutrient.
Omegs-3 Fatty Acids FAQs
What are the benefits of taking omega-3?
Omega-3, along with omega-6, is a polyunsaturated fatty acid and it’s incredibly important for our bodies. These fatty acids are essential for the proper functioning of every cell in your body. They are key components of cell membranes, providing structure and are needed for important cellular interactions, especially in the brain and eyes where they are found in high amounts.
But what are some specific reasons as to why take omega-3 vitamins?
- Brain Function & Alzheimer’s Prevention: Nourishes the brain, improves memory and helps prevent cognitive decline and Alzheimer’s disease.
- Heart Health & Stroke Prevention: Lowers triglycerides, blood pressure and irregular heartbeat, reducing the risk of heart disease, stroke and cardiac arrest.
- Relieves Rheumatoid Arthritis: Reduces joint pain, swelling and stiffness when combined with other arthritis treatments.
- Coronary Artery Health: Prevents clogged arteries and improves blood circulation by promoting healthy blood vessel function.
- Lower Blood Pressure: Improves blood flow and prevents vessel blockages, though this is most effective in people with high blood pressure.
- Protects Vision: Lowers the risk of macular degeneration, a leading cause of blindness.
- Improves Skin Health: EPA helps with skin hydration, prevents the small bumps often seen on upper arms, reduces the risk of acne and protects against premature aging of skin.
- Diabetes Management: Supports blood sugar control, especially in people with type 2 diabetes.
- Migraine Relief: Reduces migraine symptoms by influencing brain chemicals and improving blood flow.
- Eases Asthma Symptoms: Reduces inflammation linked to asthma, helping improve breathing, particularly in children.
- Prevents Chronic Conditions: Lowers the risk of arthritis, cancer and mood disorders like depression.
Further Reading: Supplements for Diabetics
What are the types of omega-3 fatty acids?
- EPA (Eicosapentaenoic Acid): Found in fish, this lowers triglycerides and reduces the risk of heart disease and stroke. It also helps with symptoms of osteoarthritis and rheumatoid arthritis.
- DHA (Docosahexaenoic Acid): Also found in fish, DHA supports brain and eye development and prevents cognitive decline and is also important for heart health and memory function.
- ALA (Alpha-Linolenic Acid): Found in plants (e.g., flaxseeds, walnuts) and can convert to EPA and DHA, but only in small amounts, so fish sources are still necessary.
Make sure you’re consuming food and supplements that contain EPA and DHA omega-3 fatty acids.
Further Reading: List of Vitamins and Minerals and their Uses
Is it good to take omega-3 every day?
Speak to your doctor to see how much omega-3 is good for you, but it’s recommended to eat at least two servings of fish each week.
It’s been suggested to eat about 1 to 1.5g of ALA omega-3 fatty acids each day, but this depends on your age. When pregnant or breastfeeding, you need to consume more omega-3s. There are currently no guidelines for how much EPA and DHA to consume each day, but health organisations recommend between 250mg and 4g. High levels of omega-3 fatty acids may cause bleeding and other issues, so speak with your doctor before you take more than 3g of omega-3 each day and don’t take more than 5g each day.
What are the symptoms of lack of omega-3?
Not much is known about omega-3 deficiency symptoms, especially since it’s not very common in the West. You might experience rough, scaly skin or a red and itchy rash.
Who should not take omega-3?
This depends on the source of fish you take and in what amounts. For example, you need more omega-3 when pregnant and breastfeeding, but fish like swordfish, tilefish and king mackerel should be avoided as they may be high in mercury. Children should stick to recommended doses of omega-3 as high amounts of fatty fish may contain mercury that can have serious effects on children.
Other than that, if you have these conditions, speak with your doctor before taking omega-3 supplements:
- Bipolar disorder: Fish oil may worsen symptoms.
- Liver disease: Can increase bleeding risk in those with liver scarring.
- Diabetes: High doses may make blood sugar harder to control.
- Familial adenomatous polyposis: May raise cancer risk in this condition.
- Weak immune system (eg., HIV/AIDS): High doses can further reduce immune response.
- Implanted defibrillator: May increase the risk of irregular heartbeat.
- Seafood allergy: Possible risk of allergic reaction — avoid or use with caution.
- High blood pressure: Fish oil may lower blood pressure and may enhance the effect of blood pressure medications.
- Birth control: Fish oil may lower triglyceride levels, which birth control medications may interfere with.
- Certain medications: Other medications, such as orlistat, cyclosporine and sirolimus may interact with fish oil.
Always consult your doctor before taking fish oil, especially if you have any of these conditions or taking these medications. Keep in mind that there are other omega-3 supplements, like Xandro’s LPC Neuro, made from krill oil.
Further Reading: Xandro Lab Supplement Interactions
Are there negative side effects to omega-3?
Generally, it’s better to get your omega-3 from food than supplements as filling your diet with omega-3 foods may provide you with the same benefits, so, supplements (like fish oil capsules) aren’t always necessary.
Taking omega-3 supplements may benefit some individuals, though, just make sure to speak with your doctor first. Also, remember that not all supplements are equal as different formulations exist. Icosapent ethyl (a purified EPA) has shown the most promise — mainly for people with:
- Atherosclerotic cardiovascular disease
- High triglycerides (135-499 mg/dL)
- Well-controlled LDL (below 100 mg/dL) while on statins
Studies on omega-3 supplements show varying outcomes, possibly due to differences in doses, formulations or participants, but many studies have shown great promise with omega-3 supplements.
Fish oil is likely safe when taken up to 3g or less each day, with possible side effects including acid reflux, heartburn, loose stools and nosebleeds. Don’t try getting these high doses all from fish, though, as some fish may be contaminated with mercury and other chemicals, which fish oil supplements typically don’t have, so you can safely have higher doses.
Should I take omega-3 in the morning or at night?
There has been no benefit found for taking omega-3 at a specific time of the day, just make sure you take it with a meal that contains fat. This has been found to increase its absorbability, with studies even finding that if you don’t this may reduce its absorption.
You can even split your omega-3 into two smaller doses, possibly taking one in the morning or lunch and the other at night, depending on when you eat your fats. This may also help prevent acid reflux and indigestion.
Does omega-3 help with weight loss?
Omega-3 fatty acids may indirectly help in weight loss efforts, due to many reasons, including:
- May reduce hunger and cravings, although not everyone experiences these effects.
- May increase metabolism.
- May boost the effects of exercise, although more studies are needed.
To lose weight, you need to focus on reducing your calorie intake, consuming a healthy diet, exercising, getting enough sleep and reducing stress.
Further Reading: Everything to Know About Weight Management
How long does it take for omega-3 to work?
Omega-3 benefits occur with long-term use, so benefits are not immediate. Some studies have shown that taking fish oil over weeks, months and even years can increase the levels of omega-3 in your blood, so make sure you remain consistent.
What foods are high in omega-3?
Other than supplements like fish oil, there is also a range of omega-3 foods you should be adding to your diet. These omega-3 fatty acids foods include:
- Salmon
- Sardines
- Tuna
- Mackerel
- Herring
- Edamame
- Soybeans
- Walnuts
- Pecans
- Hazelnuts
- Canola oil
- Flax seed oil
End Note
Making sure you incorporate omega-3 fatty acids into your diet is incredibly important as it provides you with a large variety of health benefits you don’t want to miss out on.
While not recommended for everyone, omega-3 supplements can help supplement your diet and provide you with an extra omega-3 boost to improve your health.
As always, speak with your health professional before adding any supplements to your diet as you want to be sure you’re improving your health, not destroying it.