OMEGA 3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce on its own. They must be obtained through diet or supplements. The three main types of omega-3 fatty acids are  ALA (Alpha-linolenic acid): Found in plant oils like flaxseed, chia seeds, and walnuts. EPA (Eicosapentaenoic acid): Found in fish and seafood. DHA (Docosahexaenoic acid): Found in fish and seafood and is a major component of the brain and retina.

Include fatty fish (such as salmon, mackerel, sardines, and trout), flaxseeds, chia seeds, walnuts, and canola oil in your diet. Omega-3 supplements come in various forms, including fish oil, krill oil, algal oil (vegetarian source), and flaxseed oil. Follow the recommended dosage on the supplement label or as advised by your healthcare provider. Commonly recommended doses range from 250-500 mg of combined EPA and DHA per day for general health. Take omega-3 supplements with meals to improve absorption and reduce the likelihood of fishy aftertaste or burps.

Heart Health: Omega-3s can lower triglycerides, reduce blood pressure, decrease the risk of arrhythmias, slow the buildup of plaque in arteries, and reduce the chance of heart attack and stroke.

Brain Health: DHA is a major structural component of the brain and retina; omega-3s are crucial for brain development and function, and they may reduce the risk of neurodegenerative diseases.

Anti-Inflammatory: Omega-3s have anti-inflammatory properties that can help manage conditions like rheumatoid arthritis and inflammatory bowel disease.

Mental Health: Omega-3s can help reduce symptoms of depression and anxiety.

Eye Health: DHA is vital for eye health, potentially reducing the risk of macular degeneration.

Pregnancy and Early Life: Essential for the development of the fetal brain and eyes; may reduce the risk of preterm birth.

Some of the potential side effects are nausea, diarrhea, or an upset stomach. Fish oil supplements may cause a fishy aftertaste or burps. High doses can increase the risk of bleeding, particularly if you are taking blood-thinning medications. Individuals allergic to fish or shellfish should be cautious and consider plant-based omega-3 sources.

Over time, you may notice improved heart health markers such as lower blood pressure and reduced triglyceride levels. Potential improvements in cognitive function and a reduction in symptoms of depression and anxiety. Reduced joint pain and stiffness, particularly in inflammatory conditions like arthritis. Enhanced general health and potentially reduced inflammation.