Benefits of Omega-3 Fatty Acids: Everything You Need to Know About Healthy Fats
Is there a best supplement for overall health? It's a difficult question to answer, as everyone's needs are different. But if we had to recommend something, a high-quality omega supplement would definitely be at the top (or close) of our list.
Healthy fats have some of the most profound effects on our overall health. If you are curious about the benefits of healthy fats like omegas, let us share! (If you already want to read about our Omega3 Krill Oil click here)
What are omega-3 fatty acids?
Before we dive into the benefits of omega-3s, it's important to understand what they are. Omega-3 are fatty acids commonly found in foods such as fish, nuts, seeds and oils. There are three main types of omega-3 fatty acids, namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Of these, you've probably heard the most about EPA and DHA, as they play a very important role in many aspects of human health. Below we explain many benefits of omega-3 fatty acids which in turn explain why it is high on our top list.
Mental Health
One of the most important (and best known) benefits of omega-3 is for mental health. Why do healthy fats affect mental health so much? Simply put, omega-3s play a very important role in the structure and function of cell membranes and are highly concentrated in the brain. So when the diet lacks healthy fats, it is not surprising that the tissues made up of these fats are the first to suffer.
When it comes to mental health, omega-3 has a major impact on inflammation as well as the cell structure of the brain. Both can be attributed to the benefits of omega-3 for depression. However, these positive effects are not limited to depression, but have a much broader impact on many aspects of mental health, including general mood, anxiety, ADHD, and more.
Brain health in teenagers
Although mental health throughout all ages is important, we must not forget our developmental years where the brain is constantly growing and changing. Ensuring a healthy supply of omega-3s early in childhood is critical for both brain and nervous system development as well as impulse and mood management in children, especially when it comes to ADHD management.
As mentioned, the structural function of omega-3 fatty acids in the brain cannot go unnoticed. In fact, DHA is the most important fatty acid responsible for the structure of the central nervous system and the retina. In terms of ADHD management, this can be attributed to the anti-inflammatory effects of omega-3 and the fact that dietary deficiencies can alter neuronal function, hormone balance, and nerve signaling, which unsurprisingly has a major impact on mood and impulse control.
Asthma
Now you might be thinking "how can omega help with asthma"? This goes back to the role of omega-3 fatty acids in the regulation of inflammation. Since asthma is a condition that involves chronic inflammation of the airways, it's not surprising that these healthy fats can protect against asthma.
Bone health
When most people think of bone health, the first supplement that comes to mind is usually a combination of calcium and magnesium. But did you know that omega is also good for our structural system? Although there is no obvious link between omega-3s and bone health, they have been shown to improve intestinal absorption of calcium. This in turn results in more calcium available for bone maintenance. However, it is important to remember that this effect is still being studied and needs further investigation.
Heart health
Another well-known benefit of omega-3 is our heart health. The anti-inflammatory properties of these healthy fats do wonders for our circulatory system! This has been quite well studied because populations that have a higher intake of omega-3 fatty acids tend to have a lower incidence of heart-related health problems, including a reduced risk of heart attacks.
A perfect example of this is the Sami people. Although they ate significant amounts of red meat, their nomadic lifestyle and natural diet often meant they turned to fishing. Their cold water catches were full of healthy fats, and combined with their very active lifestyles created a gene pool that has remained resistant to cancer and heart problems for generations.
Sleep
The circadian rhythm is arguably the most important bodily cycle. It's the reason we feel tired at night and wake up in the morning - the daily fluctuations that tell our hormones what to do and when. Without it, we simply wouldn't function as we do. So what does this have to do with omega-3? Our circadian rhythm can be affected by many things, diet being one of them!
Melatonin is the main hormone that controls our sleep-wake cycle, and minerals such as magnesium, zinc and fatty acids all play an important role in its synthesis. In addition to this, studies have also shown that omega-3 levels in cell membranes can also have an impact on sleep apnea!
Overall health - inflammation, body composition, metabolic syndrome
Even if you're not concerned about a specific health condition, omega-3s are still a great way to support overall health. They help regulate inflammation (which everyone deals with on some level). In fact, inflammation is the underlying cause of many chronic health conditions and many people do not get enough through their diet. So if you want to be proactive about your health, omega-3 is an excellent addition to any health regimen.
Omega-3 supplements
Are you considering taking an omega-3 supplement? If you've never taken one before, you probably have some questions. That's what we're here for!
How much omega-3 per day do I take?
The daily intake levels of omega-3 depend on a couple of things - dietary intake as well as individual health. For a person dealing with chronic inflammation or a related health condition, they would likely benefit from a higher intake of omega-3. A person who wants to support overall health and has a well-rounded diet would not need that much. Regardless, a minimum of 250-500 mg of combined EPA and DHA per day is recommended in healthy adults. For therapeutic cases, some recommend 1,000 to 3,000 mg per day. If in doubt, the best advice is always to speak to a registered health care provider or dietitian.
Omega-3 foods
If your diet is deficient in omega-3, it is a good idea to supplement. But that doesn't mean foods can't provide a portion of your daily intake as well. As for omega-3 sources, here are some foods you can incorporate into your routine:
- Salmon, herring, tuna and many other types of fish and shellfish.
- Linseed oil
- Chia, flax and hemp seeds.
- Walnuts
- Soybeans
Best Omega-3 Supplements
The best omega-3 supplements should contain oil from high-quality sources. Because fatty acids are chemically fragile, they can easily go rancid (and therefore have an undesirable effect on health if consumed). Even if this were not the case, the quality of a supplement should always be the highest priority. By choosing to consume nutritional supplements, you commit to better health. If the nutrients you're putting into your body cause more stress to be absorbed and used, there's really no point in taking them at all. So the question remains - what is the best omega-3 supplement?
Aarja Health offers both vegan and non-vegan omega-3 supplements with the quality and safety standards you all know and love. Our Omega-3 BOOST Krill Oil provides both EPA and DHA fatty acids as well as some of the krill's other natural nutrients such as astaxanthin (an antioxidant) and choline. For those looking for plant-based omega-3, Aarja Health offers Omega-3 Vegan which has a similar combination of EPA and DHA and is sourced only from the highest quality algae for a sustainable, plant-based source of healthy fats. For quality you can trust, Aarja Health has your omega-3 needs covered!
