Best 10 Omega-3 Fatty Acids Supplements

Fitness and Nutrition, Nutrition, Supplements

Best 10 Omega-3 Fatty Acids Supplements

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Many of you might hear the word “fat” and immediately assume the worst. And while the body may not necessarily need the extra fats found in fast food, a bag of potato chips or a chocolate bar, other types of fats are vital for your survival as they are involved in numerous important functions in your body. These are the called the “good fats,” or essential fatty acids. Let’s take a closer look at what they are, what they do in the body, and where you can find them.

What are omega-3 fatty acids?

Omega-3 fatty acids are essential fats that play many important roles in your body and provide a number of health benefits. As the human body cannot synthetize these types of fats on its own, they must be provided from your diet or from dietary supplements sold in the pharmacies, some markets, online retails…Omega 3s have various powerful health benefits: they are key to the structure of every cell wall you have, constitute an energy source and help build and maintain a healthy body. Additionally, they support the function of your heart, lungs, brain, blood vessels, and immune system. Omega-3 fats are a key family of polyunsaturated fats, and they include several types. The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).

What types of Omega-3s are found in foods?

There are many aspects to a healthy diet, and essential fatty acids are not one to overlook! Here are the most important omega-3 fatty acids and the main foods that contain them:

What are the benefits of including omega-3 fatty acids in your diet?

Omega-3 fatty acids can help improve your health, especially cardiovascular health. Here are the main benefits of including omega-3 fatty acids in your diet:

Reducing the risk of cardiovascular disease.
Reducing the risk of death if you have cardiovascular disease.
Reducing the risk of sudden cardiac death caused by an abnormal heart rhythm.
Reducing the risk of blood clots as omega-3 fatty acids help prevent blood platelets from clumping together.
Keeping the lining of the arteries smooth and free of damage that can lead to thick, hard arteries. This helps keep plaque from forming in the arteries.
Lowering triglyceride levels by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
Less inflammation. Atherosclerosis (hardening of the arteries) is thought to involve your body's inflammatory response. Omega-3 fatty acids slow production of substances that are released during the inflammatory response.

When do you need an Omega-3 fatty acid supplement?

Given the wide-ranging importance and benefits of marine omega-3 fatty acids, the American Heart Association (AHA) recommends that everyone eats fish at least twice a week, particularly fatty (dark meat) fish that are richer in EPA and DHA. These include salmon, mackerel, herring, sardines, trout, and tuna.

However, while foods are your best way of getting omega-3s in your diet, people who do not like fish or do not consume fish regularly are likely to have a hard time getting an adequate amount of these essential fatty acids. In that case, taking a supplement might be recommended and can be a quick and convenient way to get more omega-3 fats for all their health benefits!

Supplements that contain Omega-3s

If your diet does not include enough essential fatty acids, supplements are an easy and effective solution. Here are the supplements that include the essential fatty acids:

How to choose a good omega-3 product?

The good news is that hundreds of scientific studies provide evidence-based support for omega-3 supplementation in a variety of health conditions. However, choosing an omega-3 supplement can be challenging and tricky as a huge number of options are available in the marketplace, with differing degrees of the quantity, purity, and types of omega-3 fats they contain.

Before you starch searching for an omega 3 supplement, it is important to talk with your doctor or your dietitian to check for any contraindications. For example, if you use anticoagulant medicines like warfarin, it may increase the risk of bleeding.

But in case an omega-3 supplement was indicated for you, here are some important features keep in mind while purchasing the supplement:

Type of omega-3

Look for the bioactive ingredients: EPA and DHA, as these are the key omega-3 fatty acids found in fish. Many omega-3 supplements often contain little or no EPA and DHA. Make sure your supplement contains these.

Amount of omega-3

Choose a supplement that provides the right types and amounts of omega-3 fatty acids. For instance, supplement may say on the front that it contains 1,000 mg of fish oil per capsule. However, on the back you’ll read that EPA and DHA are only 320 mg.

Form of Omega-3

There are 3 forms of marine oil: triglyceride (TG), ethyl ester (EE), and free fatty acids (FFA). The free fatty acids form is very prone to oxidation, making it rancid. Hence, the TG and EE forms are often used in fish oil supplements. Both the TG & EE forms have similar biological outcomes and can be chosen for supplementation.

Purity and authenticity

Try buying products that have either the GOED standard for purity or a third-party seal. These labels indicate that they are safe and contain what they say they do.

Shelf life

check the expiry date, storage instructions (most brands recommend storing below 25°C) and smell the product to make sure whether the capsules are good to consume. A foul smell is a strong sign that they have gone bad, which makes them less potent and possibly even harmful.

Oxidation of fatty-acids

marine oils are very prone to oxidation, especially when exposed to oxygen, light and heat. This can cause rancid off-flavors and degradation of essential nutrients, which affect the sensory and nutritional qualities, and their shelf life. Check to see if the supplement contains an antioxidant like vitamin E, as these can slow the rate of oxidation.

Contaminants

choose a supplement that is free or contain minimal levels of heavy metals (arsenic, cadmium, lead, and mercury), dioxins, and furans.

Sustainability

try to buy fish oil that the MSC, the Environmental Defense Fund, or a similar organization has certified. Small fish with short lifespans tend to be more sustainable.

How to take omega-3 supplements?

Although there is no significant benefit from taking omega-3 supplements a specific time of day. However, here are few things that you should know:

Omega-3 supplements are better to be taken with a fatty meal as it can increase the absorption. Although people may decide to take fish oil at breakfast, lunch, or dinner, there is no correct or incorrect time to take it.
It is also recommended to always speak with your doctor before starting a new supplement.
In case you experience side effects, such as reflux, you might be advised to split up your dose during the day and avoid heavier doses in the evening. This is because fish oil tends to rise to the top of stomach fluids, causing indigestion for some. For others, night-time could be an ideal time to take your omega-3s, especially if combined with other nutrients that support sleep.

How much omega-3 should you take per day?

Potential side effects or risks of taking omega-3 supplements

Side effects of omega-3 supplements are usually mild. They might include:

Unpleasant taste and bad breath
Bad-smelling sweat
Headache
Gastrointestinal symptoms such as heartburn, nausea, diarrhea, bloating, or burping. If any of these effects last or get worse, inform your doctor or pharmacist promptly. Additionally, omega-3 supplements may interact with drugs that affect blood clotting. You should also seek immediate medical attention if you experience any symptoms of an allergic reaction, including rash, itching/swelling, severe dizziness, trouble breathing. And as it is still uncertain whether people with seafood allergies can safely take fish oil supplements, it is important to refer to your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

Precautions

Here are few things to consider before taking an omega-3 supplement:

Before taking omega-3 fatty acids, tell your doctor or pharmacist if you are allergic to any ingredient present, to fish or if you have any other allergies.
These products may contain inactive ingredients (such as peanut/soy), which can cause allergic reactions or other problems. Talk to your pharmacist for more details.
During pregnancy, this medication should be used only when clearly needed. Discuss the risks and benefits with your doctor.
It is not known whether this product passes into breast milk. Consult your doctor before breast-feeding.

Cons

Bottom line

Whether you follow a plant-based or any other diet, essential fatty acids are for everyone, and getting them through foods or supplements is crucial.

There are many types of omega-3 supplements, each from a different source and with diverse combinations of ingredients.

Supplements can take various forms, including capsules, liquids, and gummies. For best results, find a fish oil supplement that works for you and take it alongside a balanced diet to maximize its benefits.

Finally, knowing your supplement is crucial, whether it is omega-3 or any other nutrient. Check for the aforementioned points and you will be able to find and purchase an omega-3 supplement that is suits you best.

Stay healthy,

Wellbene, your wellness companion