Omega-3 fatty acids health benefits extend far beyond heart health. They also fight inflammation and joint pain, support brain health, and more.
Gone are the days when all fats were considered foes. Today, research has proven the incredible importance of eating and supplementing with healthy fats.
When it comes to healthy fats, one group stands out as particularly crucial and beneficial to our overall health: Omega-3s.
Read on to explore the power of omega-3 fatty acids, their many health benefits, and how to incorporate more of these healing fats into your daily wellness routine.
What is Omega-3?
You’ve probably heard the hype about healthy fats. But what exactly are omega-3s?
Omega-3 fatty acids are a type of essential fats that the body needs to maintain our overall health and wellness. Unlike other types of fats, our body cannot produce omega-3s on its own. That’s why they are called “essential” fatty acids – they are an essential part of our diet.
The most well-known types of omega-3 fatty acids are ALA (alpha-linolenic acid), which is found in plant oils (as in chia seeds), and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are commonly found in marine oils (as in salmon or krill).
Why We Need Omega-3s
Crucial for our health and well-being. They allow our organs and body systems to function normally and help prevent disease. Here are just a few reasons why we need omega-3s to thrive:
> To Support Heart Health
Best known for their ability to boost and protect the cardiovascular system. They can help lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, and reduce the likelihood of heart attacks and stroke.
> To Fight Inflammation
Have anti-inflammatory properties that can help with inflammatory conditions like pain, rheumatoid arthritis, and digestive issues.
> To Support Brain Health
DHA, a type of omega-3, is a major structural component of the brain. Omega-3s help maintain this structure and support our brain health throughout life, from fetal development to maintaining cognitive abilities in old age.
> To Maintain Good Mental Health
Omega-3s don’t just support brain health – they can also influence our mood regulation and play a role in reversing and preventing mental health conditions, such as depression and anxiety.
Omega-3 vs. Omega-6
Omega-3s aren’t the only type of fatty acid; omega-6 fatty acids (found in vegetable oils, poultry, and nuts) are another essential fat that our bodies need to function.
But getting the benefits of omega-3 and omega-6 fatty acids requires more strategy than simply eating as many as you can. Here, what matters most is striking the right balance between omega-3 and omega-6 fatty acids.
To keep a healthy balance, aim for a ratio between 4:1 to 1:1 (omega-6 to omega-3).
Unfortunately, in a typical Western diet, the consumption of omega-6 is much higher than omega-3 (closer to 20:1). This throws off the body’s balance and can lead to increased inflammation and the consequences that come with it.
This is because omega-6s promote pro-inflammatory processes, whereas omega-3s are anti-inflammatory. While we do need to support our body’s ability to mount an inflammatory response when necessary, too much inflammation will eventually contribute to chronic diseases, including heart disease, cancer, and autoimmune diseases.
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients our bodies need to function. While they have been touted for their ability to support heart health, they offer a wide range of benefits from head to toe. Let’s dive into just a few of the key benefits of upping your omega-3 intake.
1) Improves Heart Health
Omega-3 fatty acids are crucial if you want to protect and support your cardiovascular system. A key reason for this is that omega-3s help reduce triglycerides – a type of fat in your blood that can increase the risk of heart disease when too high. These fatty acids also impact cholesterol levels by increasing the “good” HDL cholesterol and balancing “bad” LDL levels.
Omega-3s are also known to slightly lower blood pressure and help prevent the formation of harmful blood clots by making blood platelets less sticky. Overall, these benefits work to reduce your risk of cardiovascular events like heart attacks and strokes.
2) Enhances Brain and Cognitive Function
The brain is made up of nearly 60% fat, and much of this is omega-3 fatty acids (particularly DHA). These fats help maintain the fluidity and structure of cell membranes in the brain, which enhances the communication between your neurons. Improved communication means better overall cognitive function.
Omega-3s are also powerful antioxidants. They help reduce inflammation in the brain which leads to damage and aging. By increasing your omega-3s, you can clear brain fog to improve your focus, concentration, and memory.
3) Eases Joint Pain and Inflammation
Omega-3s are nature’s anti-inflammatory remedy. They help by reducing the production of the substances and enzymes that erode cartilage and cause inflammation in joints. Over time, this leads to less joint pain, stiffness, and swelling, and a better quality of life (especially for those with arthritis).
4) Helps Mood and Mental Well-Being
Could the secret to happier days lie in eating healthy fats? Omega-3 fatty acids play a significant role in brain chemistry and mental health. They can influence the function of feel-good neurotransmitters like serotonin and dopamine, both of which help to regulate our moods and promote well-being. Studies suggest that omega-3s can also help stabilize our moods and prevent or manage issues like depression and anxiety.
5) Supports Eye Health
DHA, a type of omega-3, is crucial for maintaining eye health. Not only do omega-3s nourish and hydrate the eye (to prevent dry eye syndrome), but they make up a significant part of the retina. We need omega-3s to maintain the health of the retina and prevent age-related issues like macular degeneration and blindness.
6) Improves Skin Health
Do you struggle with skin issues? Want clear, glowing skin? Hope to slow down the signs of aging? Omega-3 might be your secret weapon. Omega-3s support skin health in several ways, including regulating the skin’s oil production, improving hydration, and reducing wrinkles. Additionally, omega-3s anti-inflammatory properties help reduce symptoms of skin conditions like acne, eczema, and psoriasis and promote healthy, calm skin.
7) Supports Healthy Child Development
During pregnancy and early childhood, getting the right nutrients is crucial for healthy development – including omega-3s. These fats (especially DHA) are key for a child’s brain and vision development.
Studies show that children whose mothers had a higher intake of omega-3s during pregnancy and breastfeeding may develop better problem-solving skills and could be at a lower risk of developmental delays. If you are pregnant or breastfeeding, speak with your healthcare provider about getting the right amount of omega-3s to support both you and your baby.
Growing children need adequate omega-3, too. As the brain is mostly made up of fats, kids need an abundance of these healthy fatty acids to support their growth and development, and enhance their cognitive skills. Omega-3s can also support children with vision, emotional and behavioral health, and overall growth.
Omega-3 Deficiency Symptoms
We’ve seen how important it is to make omega-3s part of a healthy diet. But how do you know if you are getting enough? If you’re like 68% of Americans, your daily diet may not be enough to provide your body with enough omega-3 to thrive. Here are some common signs and symptoms of omega-3 deficiency:
> Dry, itchy skin
Did you know that your skin can often mirror what’s happening inside your body? Your skin may become dry, flaky, or itchy if you aren’t getting enough nourishing, hydrating omega-3s in your diet.
> Dry eyes
Just as omega-3s nourish the skin, they also nourish other moist membranes like the eyes. A deficiency in omega-3s can lead to dry eye syndrome or scratchy, red, and uncomfortable eyes.
> Fatigue and poor concentration
If your brain was a car, omega-3s would act as the oil. Without enough of these fatty acids, your “car” may struggle to run smoothly, leading to feelings of fatigue, poor memory, and brain fog.
> Joint pain and stiffness
Do you have a nagging pain that won’t go away, no matter what you do? There could be an omega-3 deficiency at the root of your slow healing. Omega-3s have anti-inflammatory properties. When you lack omega-3s, issues like joint pain and stiffness can increase, particularly if you have inflammatory conditions like rheumatoid arthritis.
> Mood swings and depression
Omega-3 fatty acids can directly influence your mood and brain function. Those with a deficiency in these fatty acids can experience more frequent or severe mood swings, anxiety, and depression.
> Heart problems
Given their role in heart health, a lack of omega-3s can commonly lead to symptoms associated with poor cardiovascular health. You may notice an increase in your blood pressure, an irregular heartbeat, or heart palpitations.
> Low immunity
Omega-3s are important for a healthy immune response. If you’re low in omega-3s, you may notice frequent illnesses (like colds, flu, or infections) or slow-healing wounds.
> Brittle nails
Omega-3s help keep your nails strong and healthy. If you’re deficient, you might notice that your nails are brittle and break or flake easily.
> Hair thinning
Are you finding more hairs on your pillow or in your shower drain? Similar to skin and nails, hair health can also be affected by omega-3 deficiency. Symptoms might include dry hair, hair breakage, or hair loss.
> New or increased allergies
Omega-3s help regulate the body’s inflammatory response, which is closely linked to allergies. If you don’t have enough omega-3s, inflammation increases and your body becomes more sensitive to allergens and triggers.
If you’re experiencing several of these symptoms, it might be time to take a look at the omega-3s in your diet. However, it’s always best to consult with a healthcare professional before making any significant changes to your diet or supplement regimen. Get the full picture with AlignLife functional nutrition lab testing and a personalized functional nutrition plan to fuel your body best.
Recommended Daily Dose of Omega-3
It’s clear that omega-3s are crucial for achieving optimal health. But how much do you need?
The recommended intake of omega-3 fatty acids varies depending on age, gender, and lifestyle. The best way to find out how much your body needs is through functional lab testing, where our nutritionists can pinpoint the best dose for your unique situation. In the meantime, here are general guidelines to start with:
For Babies
- 0 to 12 months: About 0.5 grams of omega-3s per day. Infants typically get their omega-3 fatty acids (specifically DHA) from breast milk or fortified infant formula.
For Kids
- 1 to 3 years: About 0.7 grams per day.
- 4 to 8 years: About 0.9 grams per day.
For Women
- Adult women (19 years and older): About 1.1 grams per day.
- During pregnancy: About 1.4 grams (especially DHA) per day.
- In menopause: About 1.1 grams per day.
For Men
- Adult men (19 years and older): About 1.6 grams per day.
For Seniors
- Older adults (65 years and older): About 1.1 grams for women and 1.6 grams for men per day.
How to Get More Omega-3s
Whether you want to improve your brain power, heal your skin, or protect your heart health, omega-3s can help. But, getting enough of these fatty acids can be tricky, especially if you eat the Standard American Diet. By updating your diet with healthy fats and getting a helping hand from an effective supplement, however, you can make getting enough omega-3s an easy daily habit.
Food Sources of Omega-3
You can eat your way to better health with omega-3-rich foods. Try incorporating more of these foods in your diet to boost your omega-3 intake and balance your omega-3 to omega-6 ratio.
- Fatty Fish (Salmon, mackerel, sardines, and trout)
Try it: Smoked Mackerel Pate with Griddled Toast and Cress - Chia Seeds
Try it: Overnight Chocolate Chia Seed Pudding - Walnuts
Try it: No-Bake Paleo Walnut Cookies - Flaxseeds and Flaxseed Oil
Try it: Flaxseed Crackers - Hemp Seeds
Try it: Hemp and Lemon Hummus - Eggs
Try it: Easy Shakshuka - Soybeans and Soy Products
Try it: Tofu Stir-Fry - Seaweed
Try it: Crispy Seaweed Snack - Algae
Try it: Super Green Spirulina Smoothie
What to Look for in Omega-3 Supplements
Don’t like fish? Allergic to nuts? Struggling to get enough omega-3 through your daily meals? You’re not alone. Eating enough omega-3 fatty acids every day can be a tall order – even if you eat a wholesome, well-rounded diet.
That’s where supplements come in. While fish oil supplements have long been used to help boost omega-3 and healthy fat levels, not all omega-3 supplements are created equal. So, what should you look for when choosing the best omega-3 supplement?
1) High EPA and DHA Content
Check the label for the amounts of EPA and DHA, as these are the most beneficial omega-3 fats.
2) Absorbability
Look for triglyceride form or re-esterified triglyceride form, as they are more effectively absorbed than the ethyl ester form.
3) Purity and Authenticity
Ensure the supplement has been tested for heavy metals (like mercury and lead), PCBs, and other toxins or contaminants.
4) Freshness
Omega-3 oils can oxidize, which can reduce their effectiveness and safety. Check the product’s freshness and how it is preserved.
5) Burpless
No one likes fishy burps. Look for supplements that are designed to be burpless or have enteric coatings to prevent this issue.
Our Top Pick: Aceva Omega 3 Plus
Finding an omega-3 supplement that ticks all these boxes can be a challenge. Thankfully, our team has done the research for you! Aceva’s Omega 3 Plus supplement is our top recommended supplement to boost your omega-3 levels and balance your omega-3 to omega-6 ratio.
Why do we love this particular fish oil?
- Omega 3 Plus comes in a highly absorbable triglyceride form, providing up to 51% better absorption than others.
- This formula is pure and safe to ensure you ingest none of the usual toxins, like mercury and lead, typically found in fish.
- Omega 3 Plus is an easy-to-swallow soft gel that guarantees a burp-free experience.
- Encapsulation is done in a protective nitrogen atmosphere to greatly reduce the risk of oxidation and keep your omega-3 as fresh as possible.
- Omega 3 Plus tops the industry in DHA and EPA levels to give you the best concentration of the most beneficial omega-3 fatty acids.
Heal Heart, Body, and Mind with Omega-3
From supporting heart health to brain health to joint health and everything in between, omega-3 fatty acids are a core part of a healthy diet and self-care plan.
Unfortunately, many people struggle with omega-3 and other nutrient deficiencies – and the troubling symptoms that come with it. With help from your dedicated AlignLife team, you can assess your current omega-3 levels and adopt a strategic diet and supplement plan to put you back on track to the healthy, balanced life you deserve.
Learn more about heart health and the benefits of Omega 3 or schedule your next visit at an AlignLife center near you.
