Do I really need Omega 3 fatty acids supplements?
Omega 3 oils are essential fats that your body can’t produce on its own, so eating them is crucial for overall health. If you eat fish the recommended 4 times a week you probably don’t need them. However, many people don’t get enough Omega 3 from their diets, so supplements are an effective way to meet your daily needs.
Top Omega 3 fatty acids Benefits
The health benefits of Omega 3 fatty acids
Omega 3 supplements support heart health by reducing inflammation [1], improving cholesterol levels [2] and promoting better circulation [3] and have been found to reduce the risk of heart attacks by 90% [2].
Omega 3s are also vital for brain function, making up a substantial portion of brain matter and aiding in memory and cognitive performance [1]. They can help maintain healthy joints by reducing stiffness and swelling [5], [6].
Not only this, they have been shown to reduce anxiety symptoms [7], improve mental health and concentration [8] and support eye health [8].
Omega 3, 6 or 9 – what’s the difference?
Omega-3, omega-6, and omega-9 are fatty acids, but they differ in structure, food sources, and health benefits. Balancing omega-3 with omega-6 is key for better health. Most people need more omega-3 because it’s less common in modern diets.
Omega-3
Found in fatty fish (like salmon), flaxseeds, and walnuts.
They support heart, brain, and joint health, and have anti-inflammatory properties.
Omega 6
Present in vegetable oils and nuts, as well as meat and eggs.
It supports skin and hair health but can promote inflammation if consumed in excess.
Omega 9
Found in olive oil and avocados.
It supports heart health but isn’t essential since the body can produce it.
What is EPA and DHA in Omega 3 oil?
How do EPA and DHA work?
How does EPA improve heart health?
EPA (eicosapentaenoic acid) supports heart health by reducing inflammation, lowering blood triglyceride levels, and improving overall heart function. It helps reduce the risk of blood clots by making blood platelets less likely to stick together, which can lower the chances of heart attacks or strokes.
Additionally, EPA improves the elasticity of blood vessels, contributing to better circulation. Research suggests that EPA can help regulate heart rhythm, decreasing the likelihood of abnormal heartbeats (arrhythmias) and lowering the risk of cardiovascular disease.
How does EPA support mental health?
EPA (eicosapentaenoic acid) benefits mental health primarily through its anti-inflammatory properties. Chronic inflammation is linked to mood disorders such as depression. EPA helps by reducing the production of inflammatory molecules (e.g., cytokines), which are often elevated in individuals with depression.
Research also suggests that EPA may improve serotonin and dopamine pathways in the brain, which are critical for mood regulation. Some studies have shown that higher EPA intake can reduce depressive symptoms, especially when combined with other treatments.
How does DHA help keep the brain healthy?
DHA (docosahexaenoic acid) is crucial for brain health as it makes up a significant portion of the brain’s grey matter and supports overall cognitive function. DHA helps maintain the structure and fluidity of cell membranes in the brain, which is essential for efficient communication between neurons. It also supports neuroplasticity, learning, and memory.
In developing brains, DHA is vital for the growth of brain cells and neural connections, while in adults, it helps reduce inflammation and may protect against neurodegenerative conditions like Alzheimer’s disease.
How does DHA support eye health?
DHA (docosahexaenoic acid) supports eye health by being a key structural component of the retina, the light-sensitive layer at the back of the eye. It helps maintain the fluidity and integrity of retinal cell membranes, which is essential for optimal vision.
DHA plays a crucial role in visual development in infants and helps prevent age-related macular degeneration (AMD) and dry eye syndrome in adults. Adequate levels of DHA ensure the proper functioning of photoreceptor cells, which are responsible for converting light into visual signals.
