What Happens When You Take Omega-3s Every Day?

Fat is one thing that most health-conscious individuals would refrain from consuming. However, if there is one kind of fat that you can eat daily as it delivers a host of health benefits, it would be Omega-3s. Renowned for improving brain health and heart health, this fat, in the form of Omega-3 fish oil supplements or food sources, delivers a wide range of benefits for your overall health. 

Even with its immense importance in overall health and well-being, most individuals fall short of this essential nutrient to a greater extent. According to popular research, adults consume only 90 out of the daily 250 mg of omega-3s that protect the body against several diseases. 

In case you are not a fish eater, you can increase your intake of omega-3s with the help of Omega-3 fish oil supplements. Let us understand how much Omega-3s you can have on a daily basis. 

What are Omega-3 Fatty Acids?

Omega-3s are quite a powerful and useful family of polyunsaturated fats. They are found in plants, primarily in the form of ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). 

People typically receive ample ALA from plant-based foods like chia seeds, walnuts, soybeans, soybean oil, and flaxseeds. On the other hand, EPA and DHA are difficult to obtain through plants as they are only found in fish, marine algae, and shellfish.

An Overview of Omega-3 Supplements

Typically, omega-3 supplements supply DHA and EPA in the following forms:

1. Algae Oil: Derived from marine algae. This serves as the only vegan source of DHA and EPA. 
2. Cod Liver Oil: Obtained from cod liver fish.
3. Krill Oil: Obtained from tiny crustaceans known as krill. The source also contains astaxanthin, a type of antioxidant responsible for supporting eye health.
4. Fish Oil: Omega-3 fish oil supplements are the most common forms of supplementation. They are usually made from fish variants like anchovies, sardines, tuna, pollock, or salmon.

What Happens When You Take Omega-3s Every Day?

Available in every cell of the body, omega-3 is responsible for keeping you healthy. Some more health benefits of taking omega-3 fish oil supplements every day are:

1. Reducing the Risk of Heart Attacks

In addition to minimising the levels of triglycerides and blood pressure, omega-3s also prevent the formation of blood clots that could lead to heart attacks. As per a study report, they are so useful that a clinical trial on 40 individuals found that those who consumed DHA/EPA supplements were 13 percent less likely to experience a heart attack. Moreover, those who took the supplements were 35 percent less likely to die. 

2. Fighting Against Depression

Studies on the ability of Omega-3s to deal with depression are quite encouraging. Some study reports reveal that a dosage of around 1 gram of omega-3 supplements every day can minimise depression-related symptoms. 

3. Improving Brain Function

It is believed that the human brain is 60 percent fat. Out of this, 10-20 percent of fat is DHA. There, it fortifies the membranes responsible for protecting brain cells, making it important for both short-term and long-term cognitive health. 

Studies reveal that individuals whose diets are rich in omega-3 fats have a reduced risk of cognitive decline. 

4. Supporting Your Vision

Research reveals that DHA is capable of dealing with inflammation that causes dryness and irritation. It also helps boost tear production to ensure better lubrication. 

5. Promoting a Healthy Pregnancy

DHA and EPA obtained from fish are important for the mother’s brain and heart health. These nutrients are also responsible for supporting the normal brain development of the baby. According to a leading study, it has been observed that consuming omega-3s from supplements or food daily can reduce the risk of preterm labour or delivering a low-weight baby.

Things to Look for in Omega-3 Fish Oil Supplements

• Dosage: According to leading health organisations, taking up to 5000 mg daily is considered safe. 
• Form: Soft gels are the most popular forms of omega-3 supplements. They are available in a wide range of sizes. Therefore, if you are not fond of taking large pills, you can consider taking smaller sizes. 

If you wish to prevent ‘fish burps,’ you can search for enteric-coated supplements or pills. In case you are afraid of swallowing the medicine, you can also try out fish oil emulsions or liquids. Most emulsions are flavoured to prevent the fish’s taste and odor. You can also come across soft chews and gummies that deliver a pleasant flavour.

• Concentration: Since DHA and EPA have slightly unique benefits, choose a supplement containing both ingredients. An average omega-3 supplement will contain around 120mg of DHA and 180mg of EPA. However, this concentration can vary from one brand to another.
• Purity: Omega-3 fish oil supplements from leading brands like Wellversed contain fewer additives like mercury, dioxins, PCBs, and other environmental components. Moreover, most manufacturers purify fish oil to minimise the involvement of environmental contaminants. If you wish to ensure more safety, you can look for products that have third-party certification and have been tested for contamination.
• Freshness: Along with checking the “expiry or best by” date on the product’s package, you should also follow your instincts. When it comes to the odour, fish oil supplements are known to smell slightly like fish. However, if it smells rancid, you should not consider buying it. 

Conclusion 

Incorporating omega-3 fatty acids into your daily routine can offer a multitude of health benefits. From improving heart health and brain function to reducing inflammation and supporting mental well-being, the potential advantages are significant. 

However, it’s essential to consult with a healthcare professional to determine the optimal dosage and to identify any potential interactions with medications. By making informed choices and incorporating omega-3-rich foods or supplements into your lifestyle, you can take a proactive step toward a healthier and happier future.