6 Benefits of Omega-3: Know When To Take Supplements

Omega-3 is a type of healthy fat our bodies need for many vital functions. Our bodies use omega-3 to support important processes such as maintaining heart health, and brain function, and reducing inflammation. These fats are not produced by our bodies naturally, so we need to obtain them from external sources. While there are several foods that may provide you with the required amount of Omega-3 fats, we all want simple and effective solutions to our problems, including health needs. That's where omega-3 capsules come in. Let us know more about this healthy fat and how it 

What Are Omega-3 Fatty Acids? 

Unlike popular beliefs, there are some fats, such as omega-3 fatty acids, that are not only healthy but necessary for the proper functioning of the body. Omega-3 fatty acids are a type of Polyunsaturated Fatty Acids(PUFAs) (also called the good fats) and have three main types; 

• Alpha-linolenic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)

While EPA and DHA are found in fatty fish, while ALA is in plant-based foods. Our bodies can convert a small portion of ALA into EPA and DHA. 

Also read:  Everything You Need To Know About Omega-3

Benefits of Omega-3 Fats

Several benefits of omega-3 fatty acids include:

1. Supports a Healthy Heart

• Omega-3 fatty acids help keep our hearts healthy by reducing triglyceride levels and maintaining normal blood pressure.
• They also help prevent blood clots and reduce inflammation, which lowers the risk of heart disease.

2. Boosts Brain Function and Mental Health

• Omega-3 fatty acids are important for our brains to work well and develop properly.
• They help with thinking, memory, and concentration.
• Some studies suggest that omega-3 capsules help improve mood disorders like anxiety.

3. Enhances Joint Health and Reduces Inflammation

• Omega-3 has anti-inflammatory properties, which can help with joint pain and stiffness, especially for people with conditions like arthritis.
• Taking omega-3 capsules regularly may also reduce inflammation throughout the body.

4. Supports Healthy Eyes

• DHA, one type of omega-3, is an integral part of our eyes' retina, representing about 93% of all omega-3 fatty acids in the eyes.
• Omega-3 capsules can help keep our vision healthy and lower the risk of eye problems like macular degeneration and dry eyes.

5. Benefits During Pregnancy and Early Development

• Omega-3 fatty acids are essential during pregnancy for the baby's brain and eye development.
• Pregnant women who take omega-3 capsules may have a lower chance of preterm birth or suffer from baby blues after giving birth.
• These capsules also help improve babies’ cognition and eyesight as they grow.

6. Promotes Healthy Skin

• Omega-3 capsules help control extra sebum production, hydrate our skin, and protect its natural barrier.
• Taking omega-3 fatty acids regularly may also help with skin conditions like acne, eczema, and psoriasis.

Also read:  Can a diet rich in omega-3 fatty acids prevent PCOS?

How Much Omega-3 Do You Need?

The recommended daily intake of omega-3 fatty acids varies based on age, gender, and specific life stages. The following are general guidelines:

• Adults (men and women): The recommended daily intake is around 250-500 mg (milligram) of combined EPA and DHA.
• Children: The recommended daily intake varies based on age. Consult a healthcare professional for specific guidelines.
• Pregnant and lactating women: The recommended daily intake is 650 mg, of which 300 is DHA during pregnancy and breastfeeding to support fetal development and milk production. Consult a healthcare professional for specific guidelines.

Foods Rich In Omega-3 Fats

Different food sources of omega-3 fatty acids include:

1. EPA

EPA is known for its anti-inflammatory properties and cardiovascular benefits. It is found in fatty fish like:

• Salmon
• Mackerel
• Sardines
• Trout

2. DHA

Also present in fatty fish, DHA is essential for brain health and plays a vital role in vision development and maintenance.

3. ALA

ALA is predominantly found in plant-based sources such as: 

• Flaxseeds
• Chia seeds
• Hemp seeds
• Walnuts
• Soybeans

Should You Take Omega-3 Capsules?

Those who cannot add enough omega-3 food sources to their diet can prefer taking omega-3 capsules. These capsules offer a practical solution to those with limited access to omega-3-rich foods and those who wish to have an easy & consistent source of this nutrient.  

Moreover, vegetarian and vegan options are also available for individuals who prefer plant-based sources of omega-3 fatty acids. These supplements are typically derived from algae, which naturally contain DHA and EPA.

When considering omega-3 supplements, consulting a healthcare professional is necessary to determine the right dosage as per your health needs. Furthermore, people taking medications for any pre-existing medications should also consult a doctor before adding a new supplement to their diet as it can interfere with their disease management. 

Explore Omega-3 Capsules

Takeaway

Omega-3 fatty acids are essential for our overall health. They help our hearts, brains, joints, and skin stay in good shape. While we can get omega-3 from food, omega-3 capsules are an easy and reliable way to ensure we're getting the required amount. Before starting any new supplements, it's always a good idea to talk to a healthcare professional to figure out the correct dose for you and ensure that it's safe for your health. 

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FAQs

Q. Is it okay to take omega-3 capsules every day?

There is no set limit for how much omega-3 you can take, but it's recommended not to exceed 3 grams per day of combined DHA and EPA, as suggested by the FDA. However, taking omega-3 for a long time may reduce immune system function because it lowers the body's inflammatory responses.

Q. Can I take omega-3 without consulting a doctor?

Taking high doses of omega-3 supplements can increase bleeding time and lower the consistency of the blood. Additionally, omega-3 supplements with high vitamin A content can be toxic. Therefore, it's important to seek advice from a doctor before starting omega-3 supplementation.

Q. Who should avoid consuming omega-3?

People with bipolar disorder may experience worsening symptoms after taking fish oil supplements. Those with liver disease, specifically liver scarring, may have an increased risk of bleeding if they consume fish oil. Individuals with diabetes may find it more difficult to control blood sugar levels when taking high doses of fish oil. Hence, it is advised to consult a doctor before taking omega-3 supplements.

Q. What are the benefits of omega-3 for hair?

Omega-3 provides essential proteins and nutrients to nourish the hair follicles and skin. It helps prevent inflammation in the hair follicles, which can contribute to hair loss. Additionally, omega-3 promotes scalp circulation, which may stimulate hair growth.

Q. Is omega-3 good for the skin?

Omega-3 fatty acids can help regulate oil production, improve hydration, reduce breakouts, and minimize signs of aging. Omega-3s can also help soothe rough, dry skin and relieve irritation and dermatitis.

 

Medically reviewed by Dr. Sonia Bhatt.