Omega 3 Fish Oil is almost a staple supplement in the wellness industry already. Many insist that it is a must-take supplement, while others have never heard about it at all. In this blog post we’ll get into what omega 3 oil is, whether it’s important, and where you can get it from.
What is Omega 3?
Omega 3 are essential fatty acids that are important to our health. They are called essential because we need them in our diet to function properly. Every single one of our cell walls require omega 3s to uphold the structure, they’re also an important energy source.
There are many different types of these omega 3 fatty acids, however the three most important ones for the human body are: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).
EPA and DHA are primarily found in certain fish, while ALA can be easily found in plant sources, like seeds or nuts. Small amounts of EPA and DHA can also be converted from ALA.
Is Omega 3 important?
Omega 3 fatty acids are important for many aspects of our health. Particularly DHA can be found in our brains and eye retina. Mediterranean countries, Japan or Greenland, where the diets are known to be rich in Omega 3 have shown to have a lower risk in heart disease than countries in the West.
Additionally, more and more studies are emerging highlighting the health benefits and protective properties of Omega 3.
Especially pregnant and breastfeeding women are advised to make sure they are getting enough Omega 3, as it can have an effect on the baby’s health.
Benefits of Omega 3
Omega 3 can improve eye health
Since DHA is a major structural component of our eye retina, evidence suggests that people who don’t get enough Omega 3 are more prone to eye diseases.
Omega 3 may be good for skin health
DHA is also a structural component of our skin and is responsible for the health of our cell membranes. Healthy cell membranes translate to soft skin with little to no wrinkles.
Our skin’s oil production and hydration is managed by EPA, which means it can reduce the risk of acne, as well as premature aging.
Omega 3 may improve sleep
Low levels of DHA have been linked to an insufficient production of the sleep hormone melatonin. This suggests that omega 3 might benefit healthy sleep.
There are many more benefits associated with Omega 3, and as time progresses, there will surely be more and more scientific evidence supporting these claims.
Foods rich in omega 3
DHA and EPA are mainly found in animal foods, predominantly in fatty fish (salmon, mackerel or sardines). However, as our diet drastically changed in the past 100 years or so, this is almost impossible to get the desired amount just from food. The approved health claim for Omega 3, suggested by the European Food Safety Authority (EFSA), for normal blood pressure is 3,000mg of EPA and DHA – this would require eating fish more than once, every single day.
Apart from fish, you can find Omega 3 also in flax or chia seeds and walnuts.
Due to its most common source, vegan and vegetarians often lack EPA and DHA, which is why it’s important they take supplements, such as microalgae.
Who needs Omega 3 supplements?
Although there isn't a general consensus among experts, how much combined DHA and EPA adults should ideally take, leading health agencies, like the WHO (World Health Organization) suggest a minimum of 250-500mg, especially during pregnancy.
Given that not everyone would like to eat fish that often, and to be sure that you get the required amount of omega 3, taking a supplement seems like an easy option for anyone, but particularly pregnant women and vegans and vegetarians.
Our Favourite Omega 3 Supplements
Omega 3 supplements are generally packed with exactly as much as you need – if not more – are easy to dose and, if formulated correctly, easily digested.
In the following we’ll introduce our favourite Omega 3 supplements:
Bare Biology have made it their mission to provide sustainable and high-quality omega 3 supplements. Their products contain up to ten times more than ten times the amount of EPA and DHA than other supplements and publish the purity test result of every single batch.
They also have a version for kids – the Bare Biology Lion Heart Fish oil.
The athletes behind FourFive have formulated an Omega 3 supplements with athletes, or people with active lifestyles, on their mind. They are Informed Sport-tested and have optimised bioavailability – in order for you to be able to absorb the 500mg EPA and 250mg DHA, which you get in every capsule.
Buy FourFive Omega 3 here.
Another one from Bare Biology - they have recently launched a vegan version of their sustainable omega 3 supplements. These capsules contain the essential fatty acids DHA and EPA in plant-powered form; formulated from algae.
Buy their Vegan Omega 3 here