What is Omega 3?
Omega 3 is a fatty acid that consists of docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). Omega 3 fats are unsaturated fats which means in short that it is not saturated with hydrogen atoms. This makes them more susceptible to going rancid which is why the processing of your omega 3 product is important.
Eicosapentaenoic acid (EPA) – EPA is found abundantly in some cold-water fish like mackerel, salmon and sardines. EPA can reduce the risk of blood clots and it can reduce pain and swelling in the body.
Docosahexaenoic acid (DHA) – Like EPA, DHA is also found abundantly in fish that live in cold water. DHA has a big role in the development of the eyes and the nerve tissues.
Alpha-linolenic acid (ALA) – Good sources of ALA are plant based. Examples are flaxseed and soybeans. Alpha-linolenic can decrease the risk of heart disease.
Why should you take Omega 3?
There are many benefits to taking an Omega 3 supplement, especially if you are not getting it via food intake. Omega 3 is needed to maintain normal development and growth. Our body cannot produce omega-3 fatty acids so we need to get them from our diet, or take it as a supplement. Omega 3 is vital for the body and has many benefits.
Omega 3 benefits:
- Can decrease the risk of high blood pressure
- Can help with rheumatoid arthritis
- Can reduce the risk of heart attacks
- Can reduce the risk of strokes
- Can reduce the risk of heart disease
- Can strengthen the immune system
Symptoms of Omega 3 deficiency:
- Trouble sleeping
- Feeling fatigued
- Leg cramps and/or joint pain
- Dry skin, thin nails and brittle hair
Where does Omega 3 come from?
Omega 3 comes from food or supplements and cannot be manufactured in the body. It is a fatty acid that is found in certain fish, seeds and some oils.
How often should you take Omega 3?
There is no dose that is perfect for everyone, but the recommended regular dose per day is around 250–500 mg of combined EPA and DHA. Depending on how much you get you’re your diet, you should take an omega 3 supplement daily.
Should you take it day or night?
Omega 3 is a long-term supplement and it can be taken at any time of day with food. Often it is taken with breakfast, or with each meal.
In what food can I find Omega 3?
Omega 3 oil can be found in fatty fish such as salmon, mackerel and sea bass. It can also be found in vegetarian foods such as: seaweed, algae, chia seeds, flaxseeds, walnuts, some vegetable oils etc.