How Do Omega-3 Supplements Help You?

Omega-3 fatty acids are a healthy nutrient found in fish. Omega-3 supplements may help rheumatoid arthritis, cardiovascular disease, cognitive function, and other processes.

Omega-3 fatty acids are a healthy nutrient found in fish. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two types of omega-3 fatty acids and have many health benefits. According to recent research, eating two four-ounce servings of seafood a week is the best way to get these nutrients. 

Omega-3 supplements are a great alternative if you're not getting enough seafood in your diet. Supplements are great for lowering your risk of heart problems and chronic disease. 

Taking omega-3 supplements regularly has been shown to reduce your risk for heart disease. However, some studies have conflicting evidence on whether taking omega-3 supplements is as beneficial as eating seafood with omega-3 fatty acids.

Omega-3s give your body energy from the calories in the supplements. Fatty acids also help your:

• Heart
• Blood vessels
• Lungs
• Immune system
• Endocrine system

Omega-3s are available in many forms. You can take dietary supplements with omega-3s other than fish, like salmon, mackerel, tuna, and others. 

Fish oil supplements are one of the most popular ways to get omega-3s EPA and DHA. Fish liver oil supplements like cod liver oil contain the two leading omega-3 supplements, vitamins A and D. Krill oil is another supplement with similar ingredients to regular fish oil supplements. 

Typical fish oil supplements have about 1,000 mg of fish oil containing around 180 mg EPA and 120 mg DHA omega-3 fatty acids.

If you don’t want to get your omega-3s from fish products, you can get DHA omega-3 from algal oils. Some algal oils can also contain EPA.

The plant-based sources of omega-3s have about 100-300 mg of DHA. The triglyceride form of plant-based supplements has omega-3s in them. One study even shows that the bioavailability of DHA from algal oil is similar to cooked salmon.   

Omega-3 supplements have many benefits. Research has shown that the most beneficial omega-3s are EPA and DHA.

Rheumatoid arthritis

Some research has shown that omega-3s help relieve rheumatoid arthritis symptoms. The study participants claimed they had less morning stiffness, joint swelling, and pain and less reliance on anti-inflammatory drugs to reduce their symptoms when taking fish oil supplements.

Cardiovascular disease

Omega-3 supplements with a good amount of EPA and DHA can help lower triglyceride levels. The American Heart Association recommends eating seafood weekly to reduce heart problems. Omega-3 supplements can reduce your risk of complications if you have heart disease. 

Baby’s development

Adding omega-3 fatty acids to your diet during pregnancy and breastfeeding can help your baby’s overall health and development. It would be best to make sure you choose fish high in EPA and DHA and low in mercury. However, eating fish like salmon, herring, and sardines is more beneficial than just taking supplements. Though there’s still more research to be done.

Cancer prevention

Studies are still being done to see if omega-3 supplements help lower your risk of breast cancer and colorectal cancer. Some studies suggest that there are benefits, and one larger clinical trial claimed there was no connection.

Cognitive function

In some studies, omega-3s seemed to reduce the risk of Alzheimer’s, dementia, and other cognitive problems. However, more research is being done to study the effects omega-3s have on the brain. 

There is more research being done to see if omega-3 supplements can help reduce the symptoms of ADHD, childhood allergies, and cystic fibrosis. 

Make sure reputable companies are manufacturing the omega-3 supplements you choose. Buy these supplements from established companies that ensure no heavy metals like mercury, lead, or cadmium are in the supplement. 

Most doctors recommend getting your omega-3 supplements from whole foods like seafood because they also offer many other nutrients. However, you can follow a few rules to find good supplement options:

1. Steer clear of fish liver oils. These contain fewer omega-3 fatty acids than fish oils and have too much vitamin A. 
2. Choose a supplement with lower levels of vitamin A. It would be best if you went with levels lower than 1 mg per day or 1000ug or 1000mcg. 
3. Avoid vitamin A in your supplements if you’re pregnant or breastfeeding. 
4. Choose supplements that have at least 500 mg of EPA and DHA combined. 

Talk to your doctor before taking omega-3 supplements if you’re on medication that thins your blood. These include medicines like aspirin, warfarin, or heparin. 

The U.S. Food and Drug Administration recommends eating no more than 3 g of EPA and DHA omega-3 fatty acids. However, many foods are fortified with fatty acids. Taking additional supplements can lead to an overconsumption of omega-3s. 

You may notice discomfort in your gastrointestinal area if you have too many omega-3 fatty acids in your system. In rare cases, you may have an increased risk of bleeding if you eat too many omega-3s combined with anti-platelet agents or anticoagulants.

Salmon, trout, and herring all contain higher omega-3 fatty acids. So if you’re eating plenty of these fish, you do not need to include omega-3 supplements. 

If you’re consuming too many omega-3s, you may notice unpleasant side effects of omega-3s like: 

• A bad aftertaste
• Bad breath
• Heartburn
• Nausea
• Stomach pain
• Diarrhea
• Headache
• Smelly sweat

Adding seafood to your diet is healthy and affects your overall well-being. If you don’t feel like you’re getting enough seafood in your diet or would rather avoid adding fish, you can try supplements. Omega-3 supplements have many benefits, and even more are being studied today. 

Talking to your doctor first before adding supplements to your diet is essential. This is especially true if you’re pregnant or breastfeeding. Your doctor will help you determine what you’re lacking in your diet and where certain supplements can help fill those gaps.