If you’re into health and wellness, you’ve likely come across omega-3 fatty acid supplements. But what exactly are omega-3s, and how can you be sure you’re buying the right supplements? Let’s break it down so you can make an informed choice.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat that’s essential for your health. Your body can’t produce omega-3s on its own, so you need to get them from the food you eat. This is why omega-3 is considered an essential nutrient.
There are two main types of fats: saturated and unsaturated. Saturated fats are generally seen as “unhealthy” fats because they can increase your risk for diseases like heart disease, diabetes, and stroke. Common sources of saturated fats include baked goods, fried foods, processed meats, and full-fat dairy.
On the other hand, unsaturated fats, like omega-3 fatty acids, are good for your health. Omega-3s, specifically, help reduce health risks and provide a healthier alternative to other types of fats.
The Benefits of Omega-3 Fatty Acids
There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is mostly found in plant-based foods, while EPA and DHA are primarily found in seafood and animal sources.
Omega-3s are found in the membranes of your cells, especially in your brain, eyes, and sperm cells. These fatty acids are crucial for heart health, circulation, immune function, and hormone regulation. A lack of omega-3s can lead to issues like dry, flaky skin, and has been linked to conditions like heart disease, eczema, arthritis, and lupus.
Omega-3s are also essential for blood cell production, blood vessel function, clotting, and reducing inflammation, according to the Harvard T.H. Chan School of Public Health.
Food Sources of Omega-3
The best sources of omega-3 fatty acids come from fish and seafood. You can also get some omega-3s from certain plant-based foods. Here are some top sources:
- Herring
- Wild salmon
- Bluefin tuna
- Mackerel
- Sardines
- Anchovies
- Lake trout
- Striped bass
- Flaxseeds
- Chia seeds
- Canola oil
What Fish Oil Should You Buy?
Choosing the right omega-3 supplement can feel overwhelming with so many options out there. But to get the most benefit, focus on supplements with a high amount of DHA and EPA, as these are the most beneficial types of omega-3s. Adults should aim to take about 250-500 mg of omega-3s (especially DHA and EPA) per day. Since most people don’t eat enough fatty fish to meet this need, a supplement may be necessary.
Once you’ve picked a good omega-3 supplement, store it in a cool, dark place, like the refrigerator, to prevent it from going rancid. Taking your supplement with food can also help your body absorb it better and reduce any fishy aftertaste.
What to Look for in Fish Oil
Some fish oil supplements also contain omega-6 and omega-9 fatty acids. While omega-6s may have health benefits, most people already get enough from vegetable oils and nuts. Omega-9s aren’t essential since your body can produce them, so they don’t need to be included in your supplement. Stick to a supplement that contains mostly omega-3s to avoid wasting money on fatty acids your body doesn’t need.
Fish oil can oxidize if exposed to heat, so opt for a cold-pressed supplement to minimize damage to the omega-3s. You should also look for a supplement that contains vitamin E, which can help prevent oxidation and ensure the oil stays fresh.
By keeping these factors in mind, you’ll be able to choose the best omega-3 supplement for your needs.
