Our body needs two main types of polyunsaturated fatty acids (PUFAs) – Omega 3 and Omega 6. These long-chain fatty acids are different from saturated and monounsaturated fatty acids. You must get omega-3 supplements from foods such as fatty fish like salmon, sardines, mackerel, chia seeds, flax seeds, and walnuts.
The bioavailability and absorption of omega fatty acids from the food differ based on an individual's health and dietary choices. Omega supplements offer a cost-effective and beneficial way to include omega fatty acids in your diet. This is important because some benefits of omega 3 supplements, like brain function, heart health,and inflammation etc, are backed by science. Those who are seeking a healthier lifestyle can opt for the best omega 3 supplements.
What are Omega 3 Fatty Acids?
Omega 3 fatty acids primarily are made up of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The human body can't produce omega-3 fatty acids on its own. You must get ALA, EPA, and DHA from the foods you eat. When you consume ALA, it can be converted into EPA and DHA by your body, but its capability is minimal. So, the best way to consume omega-3 fatty acids is to take them as EPA and DHA.
During pregnancy, eating omega-rich foods can help in the brain development of the baby. You can find many omega-3 fatty acid supplements for pregnancy and you can take them after consulting with your doctor.
You can get ALA from foods like canola oils, soybeans, and flaxseed. EPA and DHA-rich foods include fish, krill oils, and fish oils. The easiest and effective way to take omega-3 is in the form of good omega 3 supplements. Various types of omega supplements are available and these are readily absorbed by the body, meaning they are more bioavailable than the food sources.
Benefits of Omega 3 Supplements
Some of the omega supplement benefits are:
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Brain and Mood: Omega supplements are well known for their cognitive function support. High EPA formulas are particularly useful to reduce depression and anxiety symptoms. Overall, taking the supplement omega can help with mood balance.
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Metabolic Health: Metabolic syndrome can be a cause for several health conditions. Omega 3 fatty acids may be useful to improve blood sugar levels in healthy individuals. Combined with their anti-inflammatory properties, omega 3 fatty acids can be useful for healthy metabolism.
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Cardiovascular Health: Many meta-analyses show that EPA + DHA supplementation may improve LDL and triglyceride levels. It may be useful in reducing cardiac event risks.
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Women's Health: EPA/DHA supplements can support fetal growth, reduce the risks of preterm birth and so, they are useful for pregnant women. In the postnatal stage also, omega 3 fatty acid supplements are useful to balance mood. Some studies point out that taking omega supplements regularly can result in lower menstrual pain and relieve PMS symptoms.
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Inflammation and Immunity Support: Omega 3 fatty acids have anti-inflammatory properties. They may also offer immune support.
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Bone and Joint Health: Due to their anti-inflammatory effect, omega 3 supplements benefits extend to joints. They can be useful to reduce joint pain and stiffness associated with conditions like arthritis.
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Skin Health: Fish oil supplements can also be useful to skin barrier function. They can help skin retain moisture and also protect against environmental damage. They can help combat skin dryness issues.
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Eye Health: DHA is an important component of the retina. Vision problems can happen if you are deficient in omega 3s. You can take the best omega 3 supplement for dry eyes to improve eye health.
Types of Omega Supplements
Top rated omega 3 supplements are available in different types such as:
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Fish Oil: Fish oil supplements like Country Life Omega-3 Fish Oil contain fish body oils from marine sources.
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Krill Oil: Krill oil supplements like the one from Dr. Mercola brand are made of Krill that are at the bottom of the food chain. They don't contain any contaminants and pollutants that other types of fish are generally exposed to. If you eat other types of fish and still need a good omega 3 supplement, you may choose krill oil supplements.
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Algal Oil: Fish accumulate omega 3 by consuming plant algae. Vegetarians who want the best omega supplements without fish can choose Nordic Naturals Algae Omega which has plant-based EPA and DHA.
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Vegan Oil: Omega supplements like Dr Ohhira's Essential Living Oils are suitable for those leading vegan lifestyles to get their omega 3s. It contains eight natural plant and seed oils that provide complete and balanced essential fatty acids.
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Omega 3-6-9: If you are looking for complete omega supplements with all types of omega fatty acids, the NOW Omega 3-6-9 is a good option. While it contains different types of oils, the EPA and DHA concentrations may vary.
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Kids Formulations: Omega supplements for kids like ProOmega Junior, can be useful for their brain health and also for immunity.
Forms of Omega Supplements
Omega 3 supplements are available in different forms, such as:
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Oil: Some supplements, like Pharmax Finest Pure Cod Liver Oil, are available in oil form. Some people may not like the taste of fish oil.
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Capsules: Capsules like Omega Nutrition Omega Plus Supplement are easy to take.
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Softgels: The omega supplements, like Brain MD Omega-3 Powe,r are available in softgel form.
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Gummies: ProOmega gummy chews come with a pleasant taste. The omega supplements for kids are generally available in gummy forms. Some kids multivitamins like Smarty Pants Multi & Omegas contain multivitamins and omega 3 fatty acids for comprehensive health support.
How to Choose the Best Omega Supplements
When you are looking for an omega 3 supplement, consider the following factors:
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EPA, DHA, ALA Concentrations: For any omega supplement, you must pay attention to the EPA and DHA levels per serving. Many high-quality omega 3 fish oil dietary supplements you can buy from Nutriessential contain 1000 mg of EPA and DHA per serving.
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Source: A Common source of omega supplements is fish oil. They must undergo rigorous purification to remove contaminants. If you are a vegetarian or vegan, look for omega 3 supplements made from plant-based sources.
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Purity and Freshness: Ensure that the products you choose have undergone thorough testing with high-quality standards.
Are There Any Risks Associated with Taking Omega-3 Supplements?
Omega supplements are generally well-tolerated. Some of the common omega 3 supplements side effects include:
If you have underlying health conditions or you are taking some medications, consult with a health expert first to determine whether the omega supplements are right for you.
FAQs
1. What's the difference between fish oil and other sources of omega 3s?
Fish oil omega 3 supplements are made from marine sources. Fish oils are usually extracted from the bodies of fish. Cod liver oil is another type of omega 3 supplement which is extracted from the livers of cod fish. Similarly, vegetarian and vegan omega 3 supplements are made from plant-based sources. The EPA and DHA concentrations differ based on the source.
2. Which is the best omega 3 supplement?
Fish oil supplements are usually considered one of the best omega 3 supplements. You can also get complete omegas from plant-based sources. Read the product labels to understand the EPA and DHA levels.
3. When to take omega 3 supplements, morning or night?
Often, omega 3 supplements are taken with food and they can be taken during the day or night. Consistency is more important.
4. Can I take omega supplements even if I eat fish regularly?
Yes, food sources are vital for omega 3 consumption. But regular everyday diets often lack the required amount of omega 3 fatty acids. The omega supplements ensure that you get these essential fatty acids in the required amounts in standardized and bioavailable forms.
