Whether you’re looking for a concentration boost at work, suffering from heart issues or experiencing poor eyesight, you may want to look more into omega-3. These amazing fatty acids are great for fighting inflammation, too. And did you know that consuming more omega-3 can even help with depression? Let’s learn more about omega-3 fatty acids and why they’re all the rage these days in the health media. Then we’ll go over natural sources as well as how to find the best omega-3 supplement for you.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids, commonly referred to as just ‘omega-3’, are a group of three different fatty acids: EPA, DHA and ALA. Two of the omega-3 fatty acids, EPA and DHA, come from marine life. That’s why the term ‘fish oil’ is also synonymous with omega-3. The other member of the group, ALA, is found in plant sources such as hemp or chia seeds.
Are there differences between EPA, DHA and ALA? Yes, and for certain conditions you’ll be wanting to consume more of one certain type of omega-3 fatty acid. Generally speaking, though, all three fatty acids can be very beneficial to your overall health. It’s important to get adequate amounts of these amazing oils through your diet or via supplementation.
Omega-3 Health Benefits
Herein are some of the ways your body benefits from consuming omega fatty acids:
1. Omega-3 Reduces the Risk of Heart Disease
Touted as one of the best ways to keep your heart healthy, omega-3 fatty acids are known to drastically lower the levels of “bad cholesterol” (LDL) in our bodies while conversely raising the levels of the “good cholesterol” (HDL-cholesterol).
In a study that was conducted on thousands of heart attack survivors in Italy, it was concluded that those who supplemented their foods with fish oils were at a much lower risk of suffering from heart disease. The same was found true for American men who consumed fish or fish products on a regular basis [1].
In addition to cutting down the unhealthy fats and increasing the good fats, omega-3 also benefits the heart by lowering one’s blood pressure, preventing blood clots and keeping the arteries from being clogged up by plaque [2].
2. Omega-3 Counteracts the Effects of Depression and Anxiety
Scientists have discovered that in cultures where fish consumption is high, there are a lot fewer cases of depression. What’s more, omega-3 makes antidepressants more effective and also seems to be efficient in curing symptoms associated with bipolar disorder [4].
While all three types of omega acids, DHA, EPA, and ALA are very effective in curbing depressive symptoms like lethargy and sadness, EPA has by far the strongest effect on depressed patients. In fact, its potency is comparable to that of the anti-depressant Prozac [2].
The same applies to individuals suffering from anxiety. The consumption of omega-3 fatty acids can prevent or alleviate symptoms such as nervousness and worry.
3. Omega-3 Increases Mental Focus in Both Children and Adults
Attention deficit hyperactivity disorder, or ADHD, is a behavioral disorder that mostly affects young children. It is characterized by symptoms such as restlessness, an inability to pay attention, hyperactivity and impulsive behavior.
Although omega-3 should only be used as a supplementary form of ADHD treatment, studies have shown that children suffering from ADHD have a significantly lower concentration of omega-3 fats in their blood. [2, 4]
But omega-3 supplements can greatly aid in focus and concentration in adults, too. One way they do this is keeping by encouraging communication between nerve cells in the brain. DHA is especially important for this and has been shown to increase blood flow to the brain, especially during mentally strenuous tasks. [9, 10]
4. Omega-3 is Good for the Eyes
DHA, one of the three Omega-3 fatty acids, is a vital structural component of the retina and some parts of the brain. A lack of DHA can result in serious vision-related problems [2].
Other than their structural benefits to the eyes, omega-3 fatty acids have also been linked to the prevention of eye problems such as macular degeneration. This is one of the leading causes of vision impairment and permanent blindness globally [2].
5. Omega-3 has Anti-Inflammatory Properties
Sometimes our bodies need a certain amount of inflammation to purge foreign organisms that pose a risk to our health. However, chronic inflammation is the root cause of many of the health ailments plaguing modern society today. Just a few examples include cancer, asthma, and various heart diseases [2] [4].
Omega-3 fatty acids counteract inflammation by reducing the production of the molecules and substances that induce inflammation. There is plenty of evidence to show that the more omega-3 you consume, the less likely you are to suffer from inflammation [2].
Omega-3 vs. Omega-6
The primary reason why omega-3 is considered essential to our wellbeing is the fact that we are made of omega-3 at a cellular level. Omega-3 is an essential part of the cell membranes of our bodies. They play a key role in the cell receptors and in regulatory hormone production [7]. Primarily sourced from fatty fish, omega-3 is considered essential because the body cannot manufacture its own omega-3 fatty acids.
Omega-6 fats, on the other hand, are primarily obtained from vegetable oils and grains. While not even slightly comparable to the beneficial omega-3 fatty acids, omega-6 fatty acids are still useful in the body to a milder extent.
These two types of fatty acids compete to be digested. In other words, they are digested by the same enzymes, meaning that the more omega-6 fatty acids you consume, the less omega-3 fatty acids will be available for assimilation by your body. Generally, you want to be consuming the fats at a ratio of 1:1 [5].
For many years, fats have been demonized in the media as the cause of many of our health woes. Then, in recent years, diets like the ketogenic diet have been booming in popularity. Many advocates of this diet, in fact, encourage people to eat a diet consisting mostly of fats. But which side is correct?
The truth is, fats can be both good and bad. That’s why many nutritionists now prefer to use the term “healthy fats” in order to make a distinction between inflammatory fats and beneficial fats from foods like salmon, nuts and avocados.
I think that a lot of confusion over what to eat nowadays comes from how many nutritional fads focus way too much on macronutrients and specific ratios in which to eat them. Don’t get me wrong – macronutrient intake is important, and maintaining certain ratios can be useful when treating certain diseases or achieving fitness goals. But we also really need to pay more attention to the micronutrients and anti-inflammatory properties of the foods we eat. That’s why certain trendy “high-carb” diets or “high-fat” diets often won’t do much to make you a healthier person overall if macronutrients are all you’re paying attention to.
Just like with the broad umbrella term of “carbohydrate-rich foods,” which can include everything from fruit to refined pasta, there are different types of fats, some of which are more beneficial than others. Next, we’ll go over some of the best natural sources of omega-3 fatty acids to help you during your next trip to the supermarket.
The Best Natural Sources of Omega-3
Generally speaking, it’s best to get your nutrients from natural food sources when possible. Unsurprisingly, many of the best omega-3 fatty acid sources come from seafood, though you can also get it from some vegan sources like seeds and nuts.
The best natural food sources of omega-3 include:
· Salmon – The Atlantic salmon is known as one of the richest, naturally-occurring sources of omega-3, containing around 1,800 mg per 3 ounces.
· Flax seeds– These are small, tan seeds that are rich in a type of omega-3 known as ALA. While omega-3 ALA has anti-inflammatory benefits, there is some debate over how well it converts to DHA or EPA. An ounce of flaxseeds contains over 6,000 milligrams of omega-3 fatty acids [8].
· Chia seeds – Chia seeds are another rich source of omega-3 fatty acids. Each ounce has about 5,000 milligrams of omega-3.
· Walnuts – Walnuts can be consumed in a variety of ways and also contain large amounts of omega-3 per ounce.
· Caviar (Fish Roe) – Caviar is not just a decadent luxury for the wealthy; every tablespoon of the superfood contains over 1,000 milligrams of omega-3.
· Oysters – As with most seafood, oysters are rich in fish oils which contain almost 1,500 milligrams of omega-3 in every 3 ounces. They’re also among the best sources of zinc.
· Soybeans – Roasted soybeans have about 500 milligrams of omega-3 per ounce, which translates to almost 3,000 milligrams per cup [3].
Be careful, though, as there’s a very high likelihood that the soybeans or other soy products you’re buying are genetically modified. Look out for either Asian-sourced soybeans or ones that specifically have a ‘non-GMO’ label on the packaging.
Finding the Best Omega-3 Supplement For You: A Brief Guide
Sometimes you might want to consider taking a supplement to ensure you’re getting enough of a particular nutrient. Considering the multitude of health benefits of omega-3, it’s no wonder why omega-3, or ‘fish oil,’ is one of the most popular supplements on the market today.
In fact, omega-3 capsules are one of the few supplements I take on a daily basis nowadays. Even though I eat seafood and superfoods like chia seeds, I’ve found that omega-3 helps me with mental focus, as well as aiding my body with recovery after workouts. But with so many options to choose from, how can we determine which omega-3 supplement to buy?
Admittedly, I’ve made the mistake in the past of picking up a random fish oil product off the shelf, just because it seemed like a good value. But after learning more about omega-3 supplements, it’s clear that they’re not all created equal.
According to the web site GeneFood, a significant percentage of fish oil products contain oxidized lipids and other impurities. That’s why it’s especially important to look for brands that have been tested for purity. Sometimes you may have to do a little digging online to find them, but ideally, the brand you buy should have what’s called a ‘Certificate of Analysis’ as proof that it’s been tested for purity.
Other things which you want to make sure are clearly listed are the fish oil’s DHA and EPA content. If the amount of each of these is unlisted on the bottle, it’s very likely that the supplement producer is trying to hide something.
There should be a relatively balanced mix between both EPA and DHA in a single supplement. In terms of potency, the closer to 1 gram per serving of EPA and DHA together, the better.
Fish Oil Dosage
Determining the correct dosage of fish oil is tricky, as there’s no there’s no universally agreed-upon amount. I generally just take the recommended daily serving size that’s on the bottle. In certain cases, though, such as people with heart conditions, for instance, taking a lot more may be required for better results. In such cases you should consult with a professional to determine the right dosage for you.
One way to determine the dosage is to add up the EPA and DHA content listed on the back of the bottle. The two together should add up to at least 500mg. If it’s much lower than that, than you may want to try taking more than a single serving size. If that’s the case, though, then you are clearly not getting good value from your fish oil supplements.
Which Form: Triglyceride or Ethyl Ester?
When omega-3 supplements are produced, they need to go through a particular type of processing to increase their potency. Otherwise, the concentration of omega-3 fatty acids in fish oil supplements would simply be too low.
There are two main kinds of fish oil supplement processing: triglyceride (TG) and ethyl ester (EE). It’s hard to go into much detail about each process without getting very technical. But the web site ScienceBased Health sums it up nicely: “In EE, the fatty acids are esterified to an ethanol backbone, while in TG the fatty acids are esterified to a glycerol alcohol backbone.” [11]
But the real question is, which one is better?
According to that same source, neither TG nor EE has proven to be better any than the other. The web site GeneFood and a number of other sources, on the other hand, emphasize the importance of looking for TG fish oil supplements. The reasoning is that the triglyceride form is more naturally-occurring, and thus more easily absorbable by the body. [12]
Perhaps you may want to do more independent research before deciding whether TG or EE fish oil is the best omega-3 supplement for you. In either case, you should only buy brands which clearly state the processing type on the bottle.
A Few of the Best Omega-3 Supplements
The type of omega-3 supplement I have most experience with is the variety produced by Madre Labs. They’ve been processed in the triglyceride form, and contain 360mg of EPA and 240mg of DHA per serving. They’ve also been tested for purity. (For some reason, though, this info does not appear on the Amazon product listing.) I’ve had good results with this product and would definitely buy them again.
One of the highest-rated omega-3 supplements on Amazon is the Dr. Tobias Omega 3 Fish Oil Triple Strength variety. I have yet to try this product but am considering making this my next supplement purchase. It contains a whopping 600 mg DHA and 800 mg EPA per serving! On the other hand, it’s also a little pricier than the other brands. Also, there doesn’t seem to be any info on whether it’s been processed in the TG or EE form.
Another potent brand is Sports Research Triple Strength Omega-3. Unlike Dr. Tobias Omega-3, it’s clearly stated that the supplement was produced in the TG form. However, the ratio of EPA to DHA is a little less balanced. The supplement contains 687mg of EPA but only 250mg of DHA per serving.
It’s a little more expensive than the others but is a really good value in the end, as each serving consists of only 1, and not 2 softgels. And there’s 180 of them in the bottle! This is also going on my shopping list, as it seems like potentially one of the best omega-3 supplements on the market. I may write a full review in the future to let you know about my experience.
I actually have an old bottle of ‘Norwegian Cod Liver Oil’ by the Vitamin Shoppe in my cabinet. This is something I picked up before I knew what to look for when buying omega-3 supplements. The notable thing about this brand is that the EPA and DHA content is kept completely secret! It could be the best omega-3 supplement in the world, or it could be worthless junk. I don’t recall noticing much benefit from it, and I only purchased this variety once.
Don’t get lured in by cheap prices, and be sure to closely check the bottle the next time you’re out supplement shopping. Otherwise, you’ll just be wasting money in the end!
The Takeaway:
There’s a reason why everyone in both the mainstream and ‘alternative’ health communities seem to be talking about omega-3 these days. Not only do omega-3 fatty acids help increase focus, but they’re also vital in treating heart health. And they can even be useful tools in the treatment of depression and anxiety. When considering your diet, don’t forget about your omega-3 intake and be sure to keep it as high or higher than your omega-6 consumption. But if you fear you’re not getting enough, there are plenty of great supplement options available as well.
Sources
1. https://articles.mercola.com/omega-3.aspx
2. https://authoritynutrition.com/17-health-benefits-of-omega-3/
3. https://www.healthaliciousness.com/articles/high-omega-3-foods.php
4. https://www.m.webmd.com/a-to-z-guides/omega-3-fatty-acids-fact-sheet
5. https://articles.mercola.com/sites/articles/archive/2016/01/04/how-much-omega-3.aspx
6. https://wellnessmaam.com/14433/omega-6-vs-omega-3/
7. https://blog.bulletproof.com/omega-3-vs-omega-6-fat-supplements/
8. https://draxe.com/10-flax-seed-benefits-nutrition-facts/
9. https://www.brainmdhealth.com/blog/why-powering-your-brain-with-pure-fish-oil-is-pure-genius/
10. https://www.sciencedaily.com/releases/2011/10/111021074640.htm
11. https://www.sciencebasedhealth.com/Fish-Oil-EE-vs-TG-omega-3s-which-is-better-W119.aspx
12. https://www.mygenefood.com/find-best-omega-3-fish-oil-supplements/
