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The ins and outs of Omega 3

When it comes to the world of nutritional supplementation, Omega 3’s are probably the best know. I’m even willing to bet that most of you take an Omega 3 fatty acid daily, am I right? Why, what’s your reason? If you are unsure about answering this question, don’t worry we have you covered. We are going to delve into Omega-3s and answer some of the most important questions people might have.

Let’s get down to the basics first.

What are omega-3 fatty acids?

Omega-3s are essential polyunsaturated fatty acids, a type of healthy fat the body needs to function optimally. However, the human body can’t produce omega-3s, which makes the dietary consumption of these vital fats essential.

There are 3 important types of Omega-3 fatty acids, which differ in chemical shape and size, these are:

-        EPA (Eicosapentaenoic acid)

-        DHA (Docosahexaenoic acid)

EPA and DHA are both essential ingredients in various cellular processes and have well documented anti-inflammatory and pro-resolving mediation properties. Both EPA and DHA are easily absorbed from marine sources like fish.

-        ALA (Alpha-linolenic acid) 

Enzymes in the body can convert ALA into EPA and DHA and are found mostly from plant-based sources like green, leafy vegetables, flaxseeds, chia seeds and walnuts.

Omega-3’s is a vital ingredient in the cell membrane of most cells in the human body, which makes its application extremely broad but also important. The important thing to understand about omega-3s are that they are critically important for overall health.

What are some of the functions of Omega-3 fatty acids?

-        Improve heart health and reduce risk of stroke by regulating cholesterol, lowering triglycerides, lowering blood pressure, preventing plaque buildup in arteries, reduce metabolic syndrome symptoms and preventing blood clots.

-        Support mental health by reducing your risk of developing depression, anxiety, ADHD, Schizophrenia, Bipolar disorder, Alzheimer’s, Age-related Mental Decline, and various other mental illnesses.  

-        Reduce inflammation and fatty liver disease.

-        Support Healthy bones and joints by increasing calcium absorption and lowering swelling and inflammation of tender joints.

-        Supporting infant brain development.

-        Reduce risk of chronic disease by reducing inflammation.

Modern western diets are usually much higher in Omega-6 fatty acids compared to Omega-3 fatty acids. When the ratio is out of balance it will contribute to inflammation and various chronic disease.

By increasing your intake of Omega-3 fatty acids, you can improve this imbalanced ratio.

-        Moderately lower menstrual pains.

-        Reduce risk of macular degeneration.


Who should consider omega-3 supplementations?

-        Everyone who doesn’t consume at least 2 portions of fish per week.

-        Vegans and Vegetarians since they were found to have a very low omega-3 index.

-        People with cardio-vascular disease.

-        People who struggle with mental and cognitive health issues.

-        People with Inflammatory disease.

-        People with Autoimmune diseases.

-        People with Osteoporosis and other bone diseases.


If you decide to supplement with an omega 3, you will need to consider the following:

-        Aim for a dosage of 1000mg per day.

-        Best consumed with meals that contains a healthy fat.


Sources of Omega-3

-        Algal oil (Vegan Friendly)

-        Salmon

-        Mackerel

-        Sardines

-        Anchovies

-        Herring

-        Chia seeds

-        Walnuts

-        Flaxseeds

-        Cod-liver oil

-        Hemp seed

-        Natto

-        Egg yolks


Are all Omega-3 supplements made equal?

No, definitely not!

True high-quality Omega-3 fatty acids are harvested form the wild and using sustainable fishing methods. This being said not all omega 3 supplements are obtained in this manner. Some companies manufacture synthetic omega-3 supplements while others use farmed fish that are often laced with antibiotics and even heavy metals.

So, opt for an Omega-3 supplement made frorom wild sustainably fished omega-3-rich fish species with a low TOTOX score to ensure your product is and remains pure and unoxidized.


As we conclude our review on the ins and outs of omega-3 fatty acids, it becomes abundantly clear that these essential nutrients are indeed the cornerstone of optimal health and vitality. From fortifying our cardiovascular system to nourishing our brain and joints, their benefits are far-reaching and profound. By understanding the importance of maintaining a balanced intake, whether through natural food sources or high-quality supplements, and by prioritizing purity and sustainability in our choices, we can harness the full potential of omega fatty acids to support our journey towards lifelong wellness. As you embark on your own path to better health, may this guide serve as a beacon of knowledge, empowering you to make informed decisions and embrace the transformative power of omega-3 fatty acids for a brighter, healthier future.

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