Omega-3 Supplements: A Complete Guide

Looking for a one-stop solution to improve your overall health & well-being? The good news is that omega-3 supplements are here to help you! If you are not getting ample omega-3 in your diet, you can consider taking omega-3 supplements for optimal health. Let us understand what omega-3 fatty acids are and how you should choose the right omega-3 supplement.

What is Omega-3 Fatty Acid?

Omega-3 fatty acids are polyunsaturated fatty acids. There are three forms of omega-3 fatty acids: EPA, DHA, and ALA. 

ALA is typically used as the source of energy while other forms of omega-3 fatty acids deliver a wide range of additional benefits. Omega-3 is known for promoting heart health, improving brain & eye health, and boosting bone & joint health. There are several more benefits of omega-3 fatty acids we will learn about.

Types of Omega-3: EPA, DHA, and ALA Explained

1. EPA or eicosapentaenoic acid

Your body makes use of EPA to produce signalling molecules known as eicosanoids. These molecules play an important role in ensuring physiological health and reducing inflammation. [1]

Low-level, chronic inflammation drives an array of common diseases. There are several studies indicating that fish oil, high in DHA and EPA, can be useful in reducing symptoms of depression. [2]

Both EPA and DHA are abundantly available in seafood, including algae and fatty fish. Due to this, they are also referred to as marine omega-3s. You can find higher EPA concentrations in foods like salmon, shrimp, herring, and eel.

2. DHA or docosahexaenoic acid

DHA is a crucial structural component of your skin and retinas. Fortifying baby formulae that contain DHA results in improved vision in infants. 

DHA is also responsible for brain function and development during childhood, along with brain functioning in adults. [3]

As specified, DHA is most commonly found in seafood, including algae and fatty fish. Grass-feeding animals also contain some levels of DHA.

3. ALA or alpha-linolenic acid

ALA is one of the most commonly found omega-3 fatty acids in your diet. It is easily found in plant-based foods. Only a smaller portion of ALA is converted to EPA. When ALA is not converted into EPA or DHA, it is simply stored in the form of energy like other forms of fats.

ALA is found in many plant-based food items, including spinach, kale, soybeans, nuts, and many seeds. It can also be present in animal fats. 

Sources of Omega-3 

1. Flax Seed

These are one of the rich sources of omega-3 fatty acids. Flax seeds are rich in ALA. As the conversion to EPA and DHA can be slightly limited, they can somewhat meet the body’s need for Omega-3 fatty acids. 

2. Chia Seeds

It is another great source of omega-3 fatty acids that have garnered ample attention quite lately. Chia seeds are also rich in manganese, calcium, and fiber. 

3. Mustard Oil

Used in Indian cooking for several centuries, mustard oil serves to be richer in omega 3 than olive oil.

4. Salmon

Almost all forms of seafood have omega-3s. However, cooked salmon is a great source of EPA and DHA. While fresh fish does not contain ALA, canned salmon is known to have around 0.04 grams along with DHA & EPA content. 

5. Omega-3 or Fish Oil Supplements

If you have omega-3 deficiency and are not able to get this nutrient through your daily diet, YouWeFit Omega-3 Fish Oil supplements by Wellversed are rich sources of EPA and DHA content to deliver a wide range of health-specific benefits. 

How to Choose the Right Omega-3 Supplement

Choosing the right omega-3 fatty acids supplements depends on a wide range of factors. Here are some factors to consider:

1. Form of Omega-3

Make sure that your supplement contains EPA and DHA content. These are functionally active compounds of Omega-3 fatty acids and deliver a wide spectrum of health benefits for your eyes, heart, skin, and joints.

2. Amount of Omega-3

Look into the amount of EPA and DHA content in the supplement, not the amount of fish oil. Some supplements might be high in total omega-3 but low in total EPA & DHA. Therefore, it is important to check the right composition of omega-3 on the supplement’s label. For instance,  YouWeFit omega-3 supplements contain 540mg of EPA and 360mg of DHA. [4]

3. Source of Omega-3

It is advised to check the source of omega-3 while choosing the right one as per your dietary preference. There are both plant-based and marine sources of omega-3 fatty acids. 

4. Purity 

Analyse product quality and choose supplements with higher purity levels and minimal contaminants. Marine-based supplements can get heavy metal contamination from seawater. This can eventually pass down to the fish oil supplements as well.

Recommended Dosage of Omega-3 Capsules

Consuming around 2000-3000 mg of EPA and DHA combined every day is usually sufficient to meet your daily requirement of omega-3 fatty acids. For instance, fish oil supplements have around 1000mg. You can buy  YouWeFit fish oil supplements containing 540mg of EPA and 360mg of DHA content.

Bottom Line

Omega-3 fatty acids, with their wide range of benefits, aid in supporting your overall health & well-being. When consumed through dietary sources, including seafood and fatty fish, these crucial fats contribute to skin, brain, and eye health. You can try  YouWeFit omega-3 fish oil supplements to garner its wide range of benefits for your health and well-being. 

Frequently Asked Questions

1. Can I get enough omega-3 from my diet alone?

For healthy people with a reduced risk of heart disease, the consumption of fish oil supplements at least twice a week, in addition to a healthy diet, will be enough to garner the necessary amounts of omega-3 fatty acids. 

2. How long does it take to see benefits from omega-3 supplements?

It can take up to 6-7 weeks for you to observe the potential benefits of omega-3 supplements. It is crucial to take these supplements on a regular basis. It is recommended to take the right dosage at the right time.

3. Can omega-3 supplements help with weight loss?

Omega-3 in fish oil can assist weight loss by improving metabolism. The higher your metabolic rate, the more calories are burned, and it becomes easier to lose weight.

4. Is it safe to take omega-3 supplements during pregnancy?

Adequate consumption of fish oil supplements is crucial during pregnancy as they serve as vital building blocks of the fetal retina and brain. Omega-3 supplements also play a vital role in evaluating the gestation period while preventing prenatal depression.