Western diet is not rich in omega hence many people are omega deficient. Omega-3 fatty acids are polyunsaturated fats known for their heart health benefits but there is more to know about. These are also beneficial for eye, brain and bone health. There are still many more benefits. Our body cannot produce omega and we need them daily. So this requirement should be fulfilled through diet and those who do not take enough via diet can use supplements. Fish is the main source of omega-3 but vegans avoid eating fish so there are other diet options and vegan omega supplements for them.
Omega-3 supplements can fulfil your daily omega-3 requirements. Many types of omega-3 supplements are available, depending on what they provide. These serve as the best source of EPA, DHA, ALA, and other omega-3s. This guide will explore omega-3 benefits, the best options for different omega-3 fish oil supplements with insight into their ingredients, plant-based omega-3 supplements for vegans, and much more.
Types of Omega-3 Fatty Acids:
Three main types are:
EPA and DHA are found in fish whereas ALA is obtained from plants.
Sources of Omega-3 Fatty Acids:
You can easily fulfil your daily omega-3 requirement with a healthy diet and high-quality supplements.
- Food sources: These include seafood, flax seeds, chia seeds, fatty fish like salmon and mackerel, walnuts, algae oil, flaxseed oil, soybean oil.
- Omega supplements: These have omega-3, omega-6, and other ingredients.
The Daily Requirement of Omega
- Adults should consume a minimum of 500 mg of EPA and DHA daily.
- For children and teens aged 2–19, the average daily ALA intake from food for females and males is 1.32 g and 1.55 g. In adults aged 20 and above, it is 1.59 g and 2.06 g respectively.
- The dosage of omega-3 fatty acids should not exceed 3 g per day.
Types of Omega-3 Supplements:
Omega-3 supplements differ based on their source, composition and benefits. The different types of these supplements are listed below:
Fish oil supplements
These are considered an excellent source of omega-3 and are good for brain health and heart health. Those who do not eat fish daily can get maximal benefits from fish oil supplements. Their composition includes EPA, DHA, vitamins A and D, other omega-3s, etc. Some of the interesting facts about these supplements are; that every fish oil supplement is unique because of varying ratios of DHA and EPA, the presence of vitamins A and D add benefits of immunity, bone and vision, etc. These highly versatile supplements allow you to make the best-informed choice based on the dosage you need.
Some of the best options for fish oil supplements are:
- Nordic Naturals ProOmega 2000: This premium omega-3 supplement in natural lemon flavor provides a total of 2150 mg omega-3s per serving: 1125 mg of EPA, 875 mg of DHA, and 150 mg of other omega-3s. There is no saturated fat or trans fat in this supplement. It has purified deep sea fish oil from anchovies and sardines, d-alpha tocopherol for anti-oxidant action and rosemary extract which acts as a natural preservative.
- Omegagenics line of fish oil supplements by Metagenics: These supplements have triglyceride form of omega-3 fatty acids, fish oil sources, and quality in common. The difference lies in the concentration of EPA and DHA. Some of the examples are OmegaGenics® EPA-DHA 300, OmegaGenics Fish Oil EPA-DHA 1000 mg, OmegaGenics Fish Oil EPA-DHA 720 mg, OmegaGenics® Fish Oil EPA 2400 mg, OmegaGenics Fish Oil EPA-DHA 500 mg.
- OmegaGenics Mega 10 Fish Oil supplement: Along with 782 mg of marine lipid concentrate, it also delivers 210 mg of omega-7 per serving thereby balancing purified omega-7 and omega-3 fatty acids and supporting heart health and immunity. Fish oil in this Metagenics supplement is obtained from anchovy and sardine.
Cod Liver Oil Supplements
These are rich in omega-3 fatty acids, vitamins and antioxidants. The nutritional value of cod liver oil is high due to which it benefits heart health (reduce cholesterol), bone health (alleviate joint pain and good source of vitamin D), minimise inflammation, promote eye health, and enhance mental health by reducing symptoms of anxiety and depression.
Some of the high-quality cod liver supplements are:
Genestra Cod Liver Oil Forte: This supplement supports cognition, bone, eye and skin health. It has cod liver oil derived from Atlantic cod, Gadus morhua and also contains vitamins A and D.
Rosita Premium Extra Virgin Cod Liver Oil Softgels: This supplement is obtained from Wild Cot (Gadus morhua) which is harvested from the Pristine waters of Norway. The unique characteristic of this supplement is it is produced using a cold extraction method, no chemicals are used and the properties of the ingredients are preserved.
Krill Oil supplements
What is the difference between fish oil vs krill oil? Krill oil is popular because it is an excellent source of EPA and DHA. Omega-3 fatty acids in krill oil are found in phospholipid form which is easily absorbed by the body. It works well to increase omega-3 levels.
Some of the popular krill oil supplements are:
- Dr. Mercola Krill Oil - 60 Capsules contains omega-3 fatty acids bound to phospholipids. It also has powerful anti-oxidant astaxanthin making its composition exceptionally rich while maintaining the stability of krill. This supplement has omega-3 in its phospholipid form making its transport easier into the brain. Choline in this supplement not only increases omega-3 bioavailability but also is a precursor to acetylcholine. This krill oil supplement is Marine Stewardship Council (MSC) Certified. Dr. Mercola Kid's Krill Oil is also available.
- Genestra Krill Oil: It contains Crustacean shellfish and tilapia and provides EPA, DHA, phospholipids and esterified Astaxanthin.
Algae oil
Only a few people know that algae oil is loaded with omega-3 fatty acids making it a valuable source of omega-3 for vegans. It works in a way similar to fish oil. The fatty acid concentration in algae depends on the type of species, environment and season. The health benefits are similar to fish oil supplements.
Some options for Algae oil supplements:
- Nordic Naturals Algae Omega is a plant-based supplement for vegans. The algae oil is obtained from Schizochytrium sp and provides 715 mg of omega-3 per serving which is well absorbed by the body.
- Garden of Life Minami Algae Omega-3 provides 500 mg of DHA and 1.5 mg of Astaxanthin per serving.
Flax seed oil supplements
Flaxseed oil also called linseed oil is available as liquid and capsule form. It has alpha-linoleic acid (ALA). This supplement is used by those who are vegans or have an allergy to fish or shellfish. It is good for heart health, acts as a laxative, promotes bowel regularity, improves skin health (hydration, texture, roughness, redness, itching), etc.
Here are some examples of premium-quality flaxseed oil supplements:
- Advanced Nutrition by Zahler Flax Seed Oil (cold pressed) typically provides 1000 mg of ALA. It is made using organic flax seeds and is 100% pure and natural.
- Vital Nutrients Flax Oil is another option. The amount per serving of Organic Flaxseed oil (Linum usitatissimum),omega-3 (alpha-linolenic acid), omega-6 (linolenic acid) and omega-9 (oleic acid) is 3000 mg, 1620 mg, 450 mg and 630 mg.
- Other options are Progressive Labs Flax Oil 1000 mg, Protocol for Life Balance Flax Seed Oil 1000 mg, Flora High Lignan Flax Oil Certified Organic, etc.
Other omega-3 supplements
- OmegaGenics EPA-DHA 2400, a liquid omega-3 supplement by Metagenics supports immunity, muscle and heart health. provides high-quality fish oil sustainably sourced from anchovy, sardine and mackerel and tested for 450 contaminants. Fatty acid is in triglyceride form. It has a total of 2.8 g of omega-3 fatty acid triglycerides per serving (1410 mg EPA + 990 mg DHA + 400 mg other omega-3s).
- Dr. Mercola Krill Oil for Women with EPO (organic evening primrose oil) is formulated to support women’s health, hormonal and overall well-being.
- Nordic Naturals Omega Focus Junior can be taken by those aged 6-18 years. It has 10 mg of DMAE, 100 mg of phosphatidylserine from sunflower lecithin and 900 mg of total omega. These nutrients are in the best absorbable forms and support brain health (attention and learning).
How to choose the best omega-3 supplement?
Here are some of the tips that can help you choose the best omega-3 supplement:
- Get your omega-3 levels checked before planning to choose the supplement.
- Check the composition of EPA and DHA while buying omega-3 supplement.
- Look for additional ingredients like vitamins A and D.
- Choose high-quality supplements because fish oil is sustainably sourced. It is important to get omega-3 from toxin-free fish. These supplements are tested for environmental toxins and heavy metals, maintain freshness and purity and contain fish oil in the triglyceride or phospholipid form.
Conclusion
To make the right decision, you must know the right information. Omega-3 and omega-6 both are essential fatty acids but there is a huge difference between the two. We need more of omega-3. Every food you eat has omega-6 so people are never deficient in omega-6. However, this is not the scenario with omega-3. 80 to 90 % of people have omega-3 deficiency due to poor dietary intake. This deficiency is concerning because omega-3 deficiency leads to heart and brain concerns. Choosing the right Omega-3 supplement can help combat its deficiency and improve overall health and wellness. If you are looking for the best omega-3 for heart health, consult our expert.
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FAQ
What are the health benefits of Omega-3?
Omega-3 health benefits are:
- Heart health
- Immune health
- Joint health
- Brain Health
- Overall wellness
Is fish oil the best source of Omega-3?
Yes, fish oil is considered to be the best source of omega-3