We all know that fats aren't the most popular thing on our plates, but there is one fat we should all be consuming more often: omega-3s. Known for their benefits to the heart and brain, omega-3s offer numerous advantages for your body, including support for the immune system and improvements in visual, hormonal, and reproductive health.
However, most people don't meet the recommended intake. According to the National Institutes of Health, adults average only 90 to 110 milligrams of the 250 milligrams needed daily to protect against heart disease. Of course, you could get this amount from a few servings of fatty fish per week, but for many, that isn’t the case. "Most people avoid seafood because of the taste, texture, or smell," explains Valerie Agyeman, a dietitian and host of the Flourish Heights podcast. Others don't know how to prepare it.
If fish isn't your thing or you just need a little boost, here's how to decide if an omega-3 supplement is right for you.
What Are Omega-3 Fatty Acids?
Omega-3s are a family of powerful polyunsaturated fatty acids. They are found in plants, mainly as alpha-linolenic acid (ALA), and in seafood as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Plant-based foods like nuts, chia seeds, soybeans, and flaxseed oil typically provide enough ALA. In contrast, DHA and EPA are mainly found in fish, shellfish, and marine algae.
Omega-3 Supplements
Omega-3 supplements generally contain EPA and DHA derived from:
- Fish oil (anchovies, sardines, salmon, tuna, or cod)
- Krill oil, derived from small crustaceans and also containing astaxanthin, an antioxidant
- Cod liver oil, extracted from cod liver
- Algae oil, the only vegan source of DHA and EPA
What Happens When You Take Omega-3s Every Day
Omega-3s are present in every cell of your body and play a crucial role in your health, according to the NIH. Here are some of the key health benefits of omega-3s:
- Reduced Risk of Heart Attack: In addition to lowering blood pressure and triglycerides, omega-3s can also prevent blood clots, thus reducing the risk of heart attack. A 2021 meta-analysis found that those who took DHA/EPA supplements were 13% less likely to suffer a heart attack and, if they did, had a 35% lower risk of death.
- Improved Brain Function: Your brain is composed of about 60% fat, of which 10 to 20% is DHA. This strengthens the protective membranes of your brain cells, which is essential for short- and long-term cognitive health. "Studies suggest that diets rich in omega-3s are associated with a reduced risk of cognitive decline," explains nutritionist Monica Reinagel.
- Protection Against Depression: Research on omega-3s and depression is promising but sometimes contradictory. Some studies, such as a 2019 review, suggest that a dose of 1 gram of omega-3 per day can improve depression symptoms, but more research is needed.
- Support for Vision: For people with dry eyes, omega-3s can reduce inflammation and improve tear production. "Omega-3s may also slow the progression of age-related macular degeneration," according to Agyeman. However, further studies are required.
- Promoting a Healthy Pregnancy: Omega-3s are crucial for maternal brain and heart health and support the baby's brain development, especially during the third trimester. According to a 2018 review, consuming omega-3s may reduce the risk of preterm labor and low birth weight.
What to Look for in an Omega-3 Supplement
- Dosage: In the United States, there is no official recommendation for omega-3s. According to the FDA, up to 5,000 mg per day is safe.
- Form: Capsules are the most common. To avoid a fishy taste, look for coated capsules or try liquids, emulsions, or gummies with pleasant flavors.
- Concentration: Choose a supplement that contains both DHA and EPA. Most supplements contain around 120 mg of DHA and 180 mg of EPA.
- Purity: Fish oil supplements contain fewer environmental contaminants than fresh fish. Check for third-party certification to ensure purity.
- Freshness: Check the expiration date and smell. If the oil smells bad or is rancid, it’s time to toss it out.
Conclusion
An omega-3 supplement can be a good option if you don't regularly consume fish, but it won't replace the other nutrients found in fish like lean protein, potassium, B vitamins, and selenium. Prioritize fish first and supplements as a complement.
