Dietitians continue to claim that fish dishes are a must-have for any balanced diet. They say it's essential for our nutrition due to a high content of Omega-3 fatty acids or "good fats." Still, a recent survey shows that only 3% of people have a sufficient Omega-3 level in their blood. So what can you do to get an adequate amount of this fatty acid without worrying about your diet?
If you have a busy lifestyle and don't want to spend more time cooking or managing your weekly menu, reach for Omega-3 supplements! They're a convenient source of this nutrient when you're always on the go; plus, you can take them with such frequency that suits your needs.
Types of Omega-3 supplements
When you visit your local supplement shop or online store, you may find tons of Omega-3 supplements variations available. But to choose your supplements wisely, you should know more about Omega-3 fatty acids types. There are three Omega-3 acids:
- DHA and EPA (which you can get with seafood and fish)
- ALA (which you can find in plant oils like soybean or flaxseed oil).
Still, ALA fatty acids have lower efficiency, and you should take them in massive amounts to get health benefits. They can convert into DHA and EPA but in tiny amounts, insufficient for your normal body functioning.
In turn, taking DHA and EPA fatty acids as a supplement will help you maintain heart health, strong bones, and brain productivity. There are also particular DHA and EPA ratios since they’re most effective when you take them together. So 1:1 and 2:1 ratios will help you reduce cell death and boost nerve growth.
You can get Omega-3 supplements in forms that contain different types of this fatty acid. Let's take a look at them:
- Fish, krill, and fish liver oils. These Omega-3 supplements are rich in DHA and EPA, plus they contain such vitamins as D and A to support your bones' health and good vision.
- Algal oil. If you're a vegetarian, this fatty acid is safe for you to take since it's plant-based and also contains DHA and EPA.
- Flaxseed oil. This supplement comes from flax seeds containing high doses of AHA fatty acid.So you can choose the Omega-3 supplement depending on your needs and dietary preferences.
Now let's reveal how taking Omega-3 supplements may benefit your health and help you be more productive at work!
How Omega-3 supplements benefit your health, energy, and productivity?
So many people don't get enough Omega-3 in the ration because they simply aren't aware of its benefits for their bodies. Therefore, we're going to uncover why this nutrient matters in your nutrition.
Omega-3 helps maintain your heart health
One of the main reasons you should reach for more Omega-3 is that it helps you maintain a healthy heart. Studies show that taking it as a supplement lowers your risk of getting a heart attack and dying from cardiovascular diseases. Moreover, Omega-3 supplements will help you reduce blood pressure, lower your heart rate, and fight inflammation (that may irritate your blood vessels).
At the same time, consuming Omega-3 supplements can help you increase the amount of "good" cholesterol that removes other types of cholesterol from your blood. In addition, Omega-3 supplements can lower the amount of fat in your blood that causes severe heart diseases if not treated timely.
Harvard School of Public Health research has shown that people with high levels of Omega-3 live for 2,2 years longer than those who don't have enough of this fatty acid. In addition, it links to an overall healthier heart and blood vessels, so taking an Omega-3 supplement can add a few years to your lifespan.
Omega-3 may boost your brain health and performance
If your ultimate goal in life is to grow a successful career, stand out from other professionals, and always have a sharp mind, Omega-3 supplements may help you. Since Omega-3 is present in every cell membrane throughout your body, it's essential to have enough of this fatty acid for cell integrity. Plus, the destruction of brain cells is hazardous, as it leads to dementia and Alzheimers, so you should take Omega-3 to keep your brain healthy.
What's more, the study claims that the high content of Omega-3 in blood improves memory, brain structure, and grey matter volume. In addition, other brain-related Omega-3 functions link to supporting blood flow to the brain and promoting neuron communications, essential for your brain productivity and learning skills. Therefore, taking an Omega-3 supplement may help you achieve your work-related and professional goals faster and keep your brain healthy.
So Omega-3 supplements not just affect your brain health by protecting your memory and brain cells integrity. It’s also substantial support for your brain productivity and cognitive skills, which could be helpful for leveling up your productivity and speeding up career growth.
Omega-3 elevates your mood and helps fight depression
If managing a busy schedule and keeping up with all life and work issues push you to the limits again and again, then a nervous breakdown is just a matter of time. According to a StressPulse survey, in 46% of cases, the main reason for high-stress levels is workload, while in 20%, it's juggling work and life. In such cases, Omega-3 can help you avoid a meltdown and stay focused and confident even in the most stressful circumstances.
Research showed that Omega-3 could travel through brain cells and influence mood-related brain molecules. Moreover, the anti-inflammatory properties of this fatty acid may help you reduce depression symptoms and anxiety. Health professionals also suggest taking Omega-3 dietary supplements to prevent severe mood disorders like obsessive-compulsive disorder, bipolar disorder, and schizophrenia.
If you're prone to frequent mood swings, bouts of sadness or anger, or have lost motivation to move forward; then the Omega-3 supplement can help you! It can soothe a stressed mind and assist you in gaining control over your emotions.
Omega-3 supports your bones and joints health
Even if you've just turned thirty, that doesn't mean you should care about your bones and joints' health. Poor diet, sedentary lifestyle, and bad posture may lead to numerous health issues like osteoporosis or scoliosis. In turn, the University of Parma study says taking Omega-3 supplements has a positive effect on bone metabolism, allowing your body to supply them with necessary nutrients and chemicals. In addition, this fatty acid assists in maintaining a calcium balance, crucial for your bones' health.
What's more, Omega-3 supplements may help you prevent or effectively treat arthritis. It's possible because Omega-3 molecules help your body resist inflammation by activating an autoimmune response to its processes. Thus, if you want to have strong bones and healthy joints, Omega-3 is a great natural supplement to support them.
Omega-3 helps you sleep better
Do you find it hard to get enough sleep at night? Then consider taking Omega-3 supplements to maintain healthy sleep patterns!
Few studies have examined the role that foods linked to the risk of cardiovascular disease play in sleep quality. This includes whether these foods are able to help with the ability to fall asleep, stay asleep and arranging sleep for restful and beneficial periods.
A survey has shown taking this fatty acid (namely, DHA) can help you sleep longer, reduce sleep disturbance, and restore more energy while resting. Higher levels of DHA were revealed to be associated with better sleep, including less bedtime resistance, parasomnias (such as night terrors and sleepwalking), and sleep disturbances.
Another study claims that Omega-3 may boost melatonin production in your body. Additionally, it regulates your level of norepinephrine (stress hormone) that may decrease your REM sleep duration. So if you have difficulties falling asleep or face insomnia frequently, Omega-3 supplements may become a savior to your energy level.
As you can see, Omega-3 has numerous positive effects on your health and productivity. Still, how can you know that your body needs more of this fatty acid?
Symptoms of Omega-3 deficiency
Your body can't produce Omega-3; still, this is an essential fat for its functioning. So if you aren't fond of fish and don't take supplements, it may affect your body and cause unpleasant symptoms. Your body may lack Omega-3 if you:
- feel constant fatigue and are sleep-deprived
- face arrhythmia or other heart issues
- have dry skin or thin nails
- struggle with leg cramps
- find it hard to focus and overcome emotions.
Taking Omega-3 supplements may help you relieve these symptoms and start to live a full life with high productivity levels and increased wellbeing. Now let's find out more on how to consume Omega-3 supplements most effectively.
How to choose the proper Omega-3 dosage?
The dietitians are not consistent regarding the ideal Omega-3 dosage. Most health organizations suggest taking at least 500 mg of it, but this is the minimum amount necessary for your body system to function. Although, studies have shown that taking higher doses of Omega-3 isn't harmful to your body. So here are the Omega-3 (DHA+EPA) daily dosage recommendations for adults to maintain good health and optimize this fatty acid level in the body:
- Take from 200 to 2000 mg of Omega-3 supplements to overcome depression symptoms.
- Take 5000 mg of Omega-3 supplements to protect yourself from heart diseases and keep your blood vessels healthy.
- Take 3000-4000 mg of Omega-3 to keep your skin, nails, and hair healthy and strong. This dosage is also beneficial for general health support.
Cautions and side-effects when taking Omega-3
Though Omega-3 supplements are mostly safe even in high doses, you should know the possible side effects they may cause. For example, taking a low-quality Omega-3 dietary supplement may result in bad taste in the mouth or bad breath. Still, these side effects can't harm your health. Another side-effect is continuous bleeding since Omega-3 prevents blood from clotting. In rare cases, consuming Omega-3 supplements can also cause nausea, constipation, and vomiting
Besides, taking this fatty acid may interact with your prescribed drugs. So we don't recommend you consume it together with blood-thinning medications to avoid uncontrolled bleeding. Plus, Omega-3 may increase the effects of steroid drugs.
Tips on how to take your Omega-3 supplements most effectively:
- Store your Omega-3 supplements in a cold dark place. Since most of such supplements come in gelatin-coated tablets, they can spoil under direct sunlight. Plus, they have a high risk of oxidation, so we recommend storing them in your fridge or other dark and cold places.
- Take these supplements along with your meals. Fats that come with food help your body absorb Omega-3 more efficiently. So get it along with your meal to receive maximum benefit from your supplements.
- Reduce your Omega-6 intake. Omega-6 fatty acids, which you can find in vegetable oils and processed foods, competes with Omega-3 for enzymes. That's why consuming less Omega-6 may help you optimize Omega-3 levels in your blood.
- Reach for supplements tested on heavy metals and toxic chemicals. Due to the ocean water's pollution, Omega-3 supplements could contain heavy chemicals and toxins present in infected fishes. Therefore, try to choose those supplements that have non-toxic certification and avoid possible health issues.
- Take DHA and EPA together. When choosing your Omega-3 supplement, make sure you take those that contain DHA and EHA in one pill. They will bring you the maximum benefits when taken together.
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