Omega-3 Supplement Guide: What You Need to Know

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Image credit: istockphoto.com/portfolio/Galina_Zhigalova

Vitamins and minerals get good credit when one is living a healthy life. You can easily find them in foods consumed daily. Alternatively, you can get them through supplements. However, they’re not the only essential nutrients in the body, and one that doesn’t get enough emphasis is omega-3. The ALA, the plant-derived omega-3, is a daily nutritional requirement that the body cannot produce. The marine sourced variations, called the EPA, and the DHA, are also essential nutrients that the body needs, which explains why the omega-3 is such a big deal today. 

Over the years, omega-3 fish oil has become a top-tier supplement in the industry. As people discover this product’s many benefits, like improving brain function and ensuring a healthy heart, it has become popular in general well-being. However, there’s still much misinformation about what omega-3 supplements can do for you. This guide will dissect what you need to know, including how it can benefit you. 

Omega-3 Comes In Different Forms

Fish oils are available in natural and processed forms. Note that the processing usually results in omega-3 taking the form of fatty acid. Knowing the different types is important because some are easier to absorb than others.

  • Fish: In whole fish, you can find omega-3 as free fatty acids, triglycerides, and phospholipids. 
  • Fish oil: In conventional fish oil supplements, omega-3 is usually triglycerides.
  • Processed fish oil: When the fish oils are refined, they become ethyl esters. This allows them to adjust to the various concentrations of EPA and DHA in the oil.
  • Reformed triglycerides: You can convert the ethyl esters in processed fish oil into triglycerides. When this happens, they’re known as reformed triglycerides. 

The Omega-3 Capsules

Omega-3 is usually found in capsules or soft gels. These soft gels are usually popular because they’re tasteless and very easy to swallow. While most capsules are generally made from a soft gelatin layer, some manufacturers use an enteric coating. This coating prevents the capsule from dissolving till it reaches your small intestine. Additionally, it can prevent fish burps. You should also buy the best products if you want to take omega-3 supplements. You can get them from iHerb at a discounted price with iHerb first order discount from yoursherbs.

Potency Features To Look Out For In Omega-3 Supplements

  • Check out brands that are transparent about the product materials. Information like the type of fish used and their origin should not be hidden from the consumers.
  • The total amount of EPA and DHA in a pack should be what you look out for, not the total amount of fish oil. Brands that fail to provide this information clearly should be avoided. 
  • Look out for products that have a less fishy smell with clearer oils, as they are usually the most potent ones. 

Benefits Of Omega-3 Supplements

Any studies focus on how omega-3 affects human health. Therefore, below is an overview of what these studies show to be the benefits of omega-3 supplements.

Improved Heart Health

Heart health is one of the most researched areas regarding omega-3 and its effect on the human body. It shows that omega-3 supplements can reduce triglycerides that can contribute to the thickening of the artery walls, which results in heart attack, stroke, or heart disease. In simpler terms, these omega-3 supplements can significantly reduce triglyceride levels, keeping your heart healthy.

Improved Bone Health

Research has also found that these supplements can be vital to the musculoskeletal health of humans in all age groups. It is capable of regulating bone turnovers and ee aiding in calcium balance.

It Relieves Inflammation

A common benefit of omega-3 supplements is their anti-inflammatory effect. Inflammation results in many illnesses, including rheumatoid arthritis. However, studies have shown that omega-3 can help reduce inflammation on many levels. In addition, it helps people manage their rheumatoid arthritis by decreasing their need for pain meds when they take them alongside their regular medications. 

It Enhances Brain Health & Cognition

When it comes to brain health, especially for older persons, there’s evidence of omega-3’s positive influence. For example, omega-3 supplements can improve memory while preventing brain and nervous system-related issues like multiple sclerosis and Parkinson’s. Docosahexaenoic, popularly known as DHA, is one of the three major omega-3 supplements and is also very instrumental in pregnancy as it helps infants develop better and supports pediatric cognitive functioning. 

It Helps To Improve The Vision

The combinations in the supplements work to ensure that certain cells in the eye function optimally and implement general eye health and vision. This supplement is usually highly recommended for pregnant as it is essential to developing a baby’s vision.

Improved Immune Function

Since the supplements contain a reasonable amount of anti-inflammatory and antioxidant content, they can help the body to maintain homeostasis and fight oxidation.  In addition, studies have also proven that these supplements act as signalling molecules within the immune system to aid activation and response. 

How Safe Is The Omega-3 Supplement

The omega-3 fish oil supplement has its benefits and can do your body a lot of good. However, even good things can have bad effects on people if misused. According to the AHA, about three grams of fish oil supplement is more than enough daily. Taking anything other than this can injure your health, as an overdose is never advisable. It can lead to uncomfortable situations like an upset stomach, nausea and increased risk of bleeding. 

Regardless of the recommended dose, many still feel like they need to take more to supplement their diet effectively, which might still be permitted. However, a medical doctor’s counsel is paramount. This is because the doctor is in the best position to give you expert recommendations and monitor you if you are prescribed above the recommended dosage. However, you can be assured that the supplement is a perfectly safe supplement that can really improve your health if taken wisely.

Final Thoughts

For most people, eating foods rich in omega-3 is enough. However, that’s only sometimes the case. Top-quality omega-3 supplements can help ease pain, improve your heart health, and enhance your memory. Overall, it helps to improve your overall quality of life. 

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