Omega-3 fatty acids are essential nutrients with powerful benefits for your eyes, brain, muscles, heart, and overall health. In this ultimate guide, we break down everything you need to know about Omega-3 — from its top benefits and best food sources to how much you really need. Let’s dive in!

What is Omega-3 and How Does It Work?

Omega-3 fatty acids are a family of essential fats that the body cannot produce on its own. This means they must be obtained through diet or supplements. Omega-3 comes in 11 forms, with 3 of them considered as the most important forms:^{1 2}

1) Alpha-linolenic acid (ALA)

Found primarily in plant foods like flaxseeds, chia seeds, and walnuts, ALA is the most common Omega-3 fatty acid in the diet. However, it has lower bioavailability and primarily serves as an energy source (like other fats). The body only converts a small amount of ALA into the more active forms, EPA and DHA. 

2) Eicosapentaenoic acid (EPA)

EPA is mainly found in fatty fish and seafood. It plays a key role in producing signaling molecules called eicosanoids, which help reduce inflammation in the body. EPA is also recognized for its potential benefits in heart health and mood support.³

3) Docosahexaenoic acid (DHA)

DHA is crucial for brain health, eye function, and cell membrane integrity. It is the primary structural fat in the brain and retina, making up a large percentage of their fatty acid content.⁴ DHA is also found abundantly in seafood and algae-based supplements.

In addition to the three main Omega-3 fatty acids, there is a lesser-known fourth fatty acid called Docosapentaenoic acid (DPA). Babies typically get equal portions of DHA and DPA – and a smaller amount of EPA – from human breast milk. DPA can be converted into both EPA and DHA in the body. It is also found in smaller amounts in fish and seafood.⁵

What are the Best Omega-3 Food Sources?

Getting enough Omega-3 from your diet is essential, and both plant-based and non-plant foods can provide these fatty acids. The table below summarizes the top sources and their approximate Omega-3 content:^{6 7 8}

What are the Benefits of Omega-3?

Here are 20 of the biggest health benefits of taking the best Omega-3 supplement: 

 1) Omega-3 May Relieve Depression Symptoms

Studies suggest that high doses of Omega-3, particularly EPA or a combination of EPA and DHA, can improve symptoms of major depressive disorder when used alongside antidepressants.^{9 10}

One study specifically highlights EPA as a mood enhancer and anti-inflammatory agent. They noted that supplements should at least contain 60% EPA to be effective against depression.¹¹

2) It May Reduce Anxiety Levels

Omega-3 supplements, particularly those with over 2,000 mg of EPA and DHA combined, have been shown to significantly reduce anxiety levels. Studies indicate that the most noticeable effects are seen in individuals with a higher Omega-3 to Omega-6 ratio in their blood.^{12 13}

3) Helps Manage ADHD Symptoms

Research has shown that Omega-3, especially in combination with Omega-6, can help manage symptoms of ADHD, including impulsivity, hyperactivity, and attention deficits, in both children and young adults. These supplements have been found effective both as standalone treatments and when used alongside conventional medications.¹⁴

4) Reduces Inflammation

Omega-3 fatty acids, particularly EPA, are known for their strong anti-inflammatory properties. They help manage chronic inflammation, which is linked to conditions like heart disease and arthritis. 

Some studies also suggest that Omega-3 may benefit patients with Alzheimer’s, Parkinson’s, multiple sclerosis, and certain cancers by reducing chronic inflammation.^{15 16}

5) Supports Brain Health and Slows Cognitive Decline

Omega-3, especially DHA, plays a crucial role in maintaining brain health. DHA is found in high concentrations in the brain, where it helps keep brain cell membranes fluid and elastic, ensuring proper cell signaling. Although present in smaller amounts, EPA and DPA also contribute to brain function.^{17 18}

Studies indicate that a deficiency in DHA in developing brains can lead to issues like impaired brain cell generation, learning disabilities, vision problems, and neurotransmitter metabolism disorders.¹⁹

Moreover, higher levels of DHA and EPA are linked to a reduced risk of cognitive decline and improved memory, particularly in older adults.^{20 21}

6) May Help with PTSD Symptoms

Omega-3 fatty acids, especially EPA and DHA, have been studied for their potential role in managing post-traumatic stress disorder (PTSD). PTSD can wreak havoc on a person’s life, with symptoms including paranoia, insomnia, anxiety, heightened irritability, and even aggression. 

While more research needs to be done, the evidence so far points to Omega-3 helping ease the symptoms. It might even prevent and reverse trauma-induced brain changes.^{22 23}

7) Promotes Learning, Memory, and Cerebral Blood Flow

Higher levels of Omega-3 have been linked to increased cerebral blood flow, which has a positive impact on brain performance across different age groups.^{24 25}

For example, young adults aged 18-25 experienced a 23% boost in working memory after 6 months of taking fish oil capsules.²⁶

Additionally, adults aged 50-75 who took 2,200 mg of Omega-3 daily for 26 weeks showed a significant improvement in memory.²⁷

Lastly, a study involving 485 participants around 70 years old found that those taking 900 mg of DHA daily for 24 weeks made fewer mistakes on a memory test, indicating a notable improvement in memory.²⁸ 

8) Omega-3 Slows Skin Aging

Omega-3’s EPA and DHA forms are considered essential anti-aging skin nutrients.

Multiple studies show that both oral and topical use helps keep skin healthy and wrinkle-free. They provide anti-inflammatory benefits and act as antioxidants. They also improve moisture levels, elasticity, firmness, and other measures of skin health.

One study gave credit to 2,200mg daily oral doses of ALA from flaxseed oil for improved skin health as well.²⁹

9) Helps Prevent Hair Loss

Omega-3 is beneficial for scalp hydration, increasing hair density, and reducing hair brittleness and loss. In a 2015 study involving 120 women, those who took Omega-3, Omega-6, and antioxidants for 6 months experienced less hair loss, higher hair density, and thicker hair compared to those on a placebo.³⁰ 

10) Supports Joint Health

Arthritis Today Magazine highlights numerous studies indicating that Omega-3 can alleviate inflammation-related symptoms such as pain, soreness, and stiffness.³¹

A 2013 study reported that rheumatoid arthritis patients taking high doses of fish oil were twice as likely to reach remission and had better outcomes than those on standard treatment alone. While Omega-3 reduces joint pain, its impact on joint tissue damage is minimal but may help prevent immune-related damage.³²

 11) Promotes fat loss

Omega-3 fatty acids may support fat loss by boosting metabolism and increasing levels of the hormone adiponectin, which is linked to fat breakdown. Omega-3 also influences gene expression related to fat storage and fat burning. This makes it a useful supplement for those looking to manage their weight more effectively.³³

12) Boosts Athletic Performance

DHA can enhance athletic performance by reducing fatigue and improving reaction times. In a study, female soccer players taking 3.5g of high-DHA fish oil daily showed better performance than those on olive oil.³⁴

13) Omega-3 Speeds Up Muscle Recovery

Studies have shown that Omega-3 helps alleviate delayed-onset muscle soreness (DOMS) and reduce swelling, leading to faster recovery times.³⁵

For instance, rugby players that took 551 mg of both DHA and EPA twice daily for 5 weeks reported less muscle soreness and improved performance during recovery.³⁶

14) May Improve Blood Sugar Levels 

Omega-3 may help regulate blood sugar and enhance insulin sensitivity. However, its effectiveness depends on factors like DHA to EPA ratio, dosage, duration of use, ethnicity, and hormones created in the body by omega-3 use.³⁷

15) Omega-3 Supports Fetal Development During Pregnancy

The American Pregnancy Association emphasizes the importance of DHA and EPA during pregnancy. These fatty acids may help with the baby’s visual and cognitive development and potentially reduce allergy risk in infants.³⁸

Higher Omega-3 intake during pregnancy is linked to reduced risks of preterm labor, preeclampsia, and low birth weight. ³⁸ Moreover, moms who took 2,500 mg of Omega-3 during pregnancy also had children with higher IQ scores at age 4!³⁹

That said, due to mercury concerns in some Omega-3 sources, always consult a doctor for safe dosages during pregnancy.⁴⁰  

16) Lowers Blood Pressure

The omega-3 fatty acids, EPA and DHA, may lower blood pressure as effectively as making lifestyle changes such as increasing exercise, reducing salt intake, or decreasing alcohol consumption.⁴¹

17) Promotes Muscle Growth

Researchers at the Washington School of Medicine found that a prescription Omega-3 supplement, more concentrated than fish oil, enhanced muscle-building in participants aged 25 to 45.⁴²

18) Omega-3 Promotes Heart Health

Omega-3 fatty acids help support heart health by reducing inflammation, lowering blood pressure, and slowing the buildup of plaque in the arteries. They can also reduce levels of “bad” cholesterol and decrease the risk of heart disease by improving overall blood vessel function.^{43 44}

19) Relieves Dry Eye and Macular Degeneration

Omega-3 can help alleviate dry eye symptoms and may slow the progression of age-related macular degeneration. In a study, 70% of patients taking 750 mg of Omega-3 daily (450 mg EPA and 300 mg DHA) reported significant relief from dry eye symptoms within 90 days.⁴⁵

20) Supports Male and Female Fertility

Omega-3 fatty acids may help improve fertility in both men and women. In women, they can regulate hormones and reduce inflammation associated with conditions like PCOS and endometriosis. For men, Omega-3 may improve sperm quality and overall reproductive health.⁴⁶

How Much Omega-3 Do We Need Each Day?

The recommended daily intake of Omega-3 varies according to health guidelines:

• Academy of Nutrition and Dietetics: Recommends at least 500 mg of combined DHA and EPA per day to prevent deficiency.
• American Heart Association: Suggests 2,000–4,000 mg per day for individuals aiming to lower triglycerides.
• 2015–2020 Dietary Guidelines for Americans: Advises 250 mg of Omega-3 daily from seafood to reduce the risk of cardiovascular disease.
• FDA: Caps the recommended supplement intake at 2,000 mg of DHA and EPA combined per day.

Individual needs may vary, so it’s best to consult with a healthcare provider for personalized advice on Omega-3 dosage and ratios.^{2 47}

How Much Omega-3 vs Omega-6 Do We Need Each Day?

The optimal ratio of Omega-3 to Omega-6 intake can vary, but a lower ratio like 4:1 (Omega-6 to Omega-3) is generally considered healthier. Western diets often have an excess of Omega-6, which can interfere with Omega-3 absorption and promote inflammation.^{48 49}

Which is the Best Type of Omega-3?

Choosing the best type of Omega-3 depends on your health goals, as DHA and EPA offer overlapping yet distinct benefits. For the broadest range of effects, a combination of both is ideal. For instance, higher EPA-to-DHA ratios (like 60/40) have been effective in studies on depression and other conditions.

Our Ultra Pure Omega-3 supplement provides this 60/40 EPA/DHA ratio to support various health benefits, making it a great option for most needs.

What Should I Look For in an Omega-3 Supplement?

When choosing an Omega-3 supplement, consider these key factors:

1. Free of Contaminants: Look for supplements that are molecularly distilled to remove contaminants like heavy metals and PCBs. Ensure the product is regularly tested by third-party labs for purity.
2. Natural Triglyceride Form: Opt for Omega-3 in its natural triglyceride (TG) form, not the ethyl ester (EE) form. TG Omega-3 is more easily absorbed by the body and stays fresh longer compared to EE, which is semi-synthetic and prone to oxidation.^{50 51}
3. Sourced from Certified Suppliers: Choose products from suppliers certified by reputable organizations, like “Friends of the Sea,” that use sustainable sources.
4. Third-Party Lab Testing: Ensure the supplement is tested by independent labs for potency and purity, with results that confirm the accurate levels of EPA and DHA.

What Are the Side Effects of Omega-3?

Omega-3 supplements are generally safe for most people, but some may experience mild side effects like stomach upset, diarrhea, or nausea if they take too much. 

Because omega-3 reduces blood clotting, it could interact with drugs, supplements, or foods that thin the blood and reduce clotting. This might increase the risk of bleeding or bruising, especially in people taking blood-thinning medications.² 

Also, omega-3 lowers blood pressure, so it could interact with drugs, supplements, or foods that also lower blood pressure.

Omega-3 may also reduce vitamin E. Contraceptive drugs could reduce omega-3’s ability to reduce your triglyceride levels. Orlistat, a weight loss drug, could reduce the absorption of omega-3.⁵²

When Is the Best Time to Take My Omega-3 Supplement?

There’s no specific “best” time of day to take your Omega-3 supplement. But it’s recommended to take it with a meal that contains fat to boost absorption. Taking it with food can also reduce any potential stomach discomfort.

Final Words

The extensive research on Omega-3 shows its wide-ranging benefits for health, from brain function to heart health. While this article provides helpful information, it is not a substitute for professional medical advice, which should be based on lab tests and diagnostics. Lastly, omega-3 supplements are not intended to treat, cure, or prevent any particular disease.

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