What Is Omega-3 And What Are The Benefits Of Supplementation?
Dec 05, 2024
We have been obsessing over omega-3 recently, and we have therefore put together a YouTube video where we discussed everything you need to know about omega-3! From the benefits of supplementation to the research behind it - continue reading to learn more!
What Is Omega-3 Fatty Acids?
Omega-3 fatty acids are a group of essential fats that are critical for many bodily functions such as heart and brain health, as well as overall well-being. The three main types of omega-3 fatty acids include:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
EPA and DHA can be found in fatty fish like salmon and sardines, and whereas ALA can be found in plant based foods such as vegetable oils, nuts, and seeds!
Why Omega-3 Is Important For Health
Omega-3 fatty acids are vital for several bodily structures such as the heart, brain, blood vessels, lungs, eyes, and our immune and hormone systems as well. It is also important for healthy development of the brain and eyes in infants. EPA and DHA have been found to have a protective effect on the heart, with studies linking regular fatty fish consumption to a lower risk of coronary heart disease. DHA plays a critical role in brain development and function, and is specifically important for memory, attention, and cognitive performance. Omega-3 also plays a balancing act with omega-6 fatty acids, as omega-6 can promote low-grade inflammation when consumed excessively - so omega-3s provide important anti-inflammatory properties.
What Are The Benefits Of Omega-3 Supplementation?
In the video, we discussed the research behind omega-3 and its benefits. For instance, studies have shown that supplementing with omega-3 may improve cognitive function, slow cognitive decline, and lower the risk of developing dementia. Low levels of omega-3 is associated with a higher prevalence of depression and anxiety, and research has also shown that omega-3 supplementation can be effective in reducing symptoms of anxiety. And another study found that DHA supplementation enhanced memory and reaction times in individuals whose diets were habitually low in DHA! Although it is important to get omega-3 from your diet, for those who don’t regularly consume fatty fish, such as vegetarians, vegans, or individuals with specific dietary preferences, omega-3 supplementation may be beneficial.
What Is The Recommended Daily Intake Of Omega-3?
There is no specific recommendation for omega-3 intake, however it is recommended to consume two portions of fatty fish per week, which would provide approximately 450-500 mg EPA and DHA per day. It is important to consume sufficient amounts of omega 3 to balance out omega-6 intake, this should be in a 3:1 ratio to prevent inflammation from omega-6 intakes. Fish oil supplements are a great source of omega-3 for those who do not eat enough fish, however plant based omega-3 supplements derived from algae or plant oils are also good options.
Curious to learn more about omega-3 and its benefits? Check out our video below:
