You probably know at least one person taking fish oil to enhance their omega-3s, which is said to benefit heart, eye and cognitive health. But what exactly is Omega-3? Apart from the potential benefits, it is important to consider side effects and whether omega-3 is suitable for your body. You should also note that omega-3s are now present in foods you may have now or in the refrigerator, so no supplements are needed unless your doctor recommends them.
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fats and are an important part of the human diet. Unlike other fats that the body can synthesize (called non-essential fatty acids), omega-3 cannot start from scratch. They are essential for various physical processes, such as hormones that make blood clotting, arterial contraction and relaxation, and genetic functions. In other words, we need Omega-3s, and we can only get them from food or supplements. There are three main types of Omega-3 fatty acids:
- eicosapentaenoic acid or EPA
- Docosahexaenoic acid or DHA
- α-linolenic acid or ALA
Add omega-3 to your diet
Different types of foods provide different omega-3 fatty acids. The first two EPAs and DHAs are abundant in fish, which is why they are commonly called “Marine omega-3”. The third ALA is common in a variety of food sources, including certain oils, nuts, leafy vegetables and some meats.
Some of the best sources of Omega-3 are:
- Herring
- Wild salmon
- Bluefin Tuna
- mackerel
- sardine
- Anchovies
- Trout Lake
- sea bass
- Walnut
- Flaxseed oil
- Herbivorous meat
- chia seeds
- Rapeseed oil
By far, fish are the best source of Omega-3. If you are vegan or don’t eat seafood, you may need to work especially hard to get enough of these important fats in your diet. In this case, Omega-3 supplements may help, especially for EPA and DHA. While your body will naturally convert small amounts of ALA to DHA and EPA, it’s best to make sure you’re eating fish or supplements that contain these.
Benefits of Omega-3s’ scientific support
Scientists have noticed various benefits that may be associated with omega-3 fatty acids. Some of them are more evidence than others, so we will look at the most significant benefits with some of the most promising scientific support.
Reduce the risk of heart disease
Extensive research has shown that there is a link between heart health and omega-3 fatty acids. These fats appear to have a positive impact on all aspects of cardiovascular health. Most notably, though, omega-3 is associated with more stable heart rhythm, lower blood pressure and heart rate, better vascular function, and lower inflammation.
Replacing saturated fats such as red meat, butter and whole fat dairy products with unsaturated fats, such as omega-3s, may reduce the risk of heart disease.
Fighting anxiety and depression
While more research is needed on the exact correlation between mental health and omega-3 intake, there seems to be strong evidence that these fats can help relieve depression and anxiety in many people. EPA in particular has shown encouraging results as a treatment for mild to moderate depression.
Enhance eye health
Omega-3S-especially EPA and DHA- play an important role in establishing the cellular composition of the eyes. Not only do they help in the early stages of our development, but studies have shown that a steady intake of these fats can help prevent vision problems, such as macular degeneration in the later stages of life.
Promote prenatal and infant brain development
Scientists are actively studying the general connection between omega-3s and brain health, especially in the uterus and our early lives. Some studies have shown that children of mothers who take omega-3 supplements during pregnancy and breastfeeding may have better psychological processing capabilities than they do not have. In addition, studies have shown that mothers taking DHA supplements can improve breast milk nutrition in their babies, thereby achieving better cognitive function and vision in their later lives.
Slow decline in cognitive ability
Due to the link between Omega-3S and overall brain health, it is perhaps not surprising that certain studies support that these fats may slow down cognitive decline with age. This may be particularly promising to help slow the effects of dementia and Alzheimer’s disease, although more research is still needed in the field.
Scientists are still investigating these and many other benefits of omega-3 fatty acids, including their effects on ADHD, metabolic syndrome and certain autoimmune diseases.
Disadvantages of omega-3 supplements
Usually, your doctor recommends that you get most or all of the omega-3 fatty acids from food sources. Along with some of the other foods mentioned above, grilled or grilled fish (not fried) is the best thing to add to your diet.
However, Omega 3 supplements, such as fish oil or cod liver oil, offer many of the same benefits as getting these fats through food sources. Taking these supplements in moderation is often considered safe. However, there are some potential drawbacks to be considered.
Risk of bleeding
There are some signs that omega-3 supplements may enhance the effects of anti-blood clotting drugs, herbs and supplements. When together, it may increase your risk of bleeding or reduce your ability to stop bleeding.
Other potential drug interactions
More research is needed on how fish oil supplements interact with other medications and dietary supplements. In particular, there may be adverse interactions between omega-3 supplements and drugs used for blood pressure, birth control and weight loss.
General side effects
Some users of Omega-3 supplements noticed general discomforts associated with it. This may include heartburn, nausea, and diarrhea.
Other side effects of omega-3 supplements include sour aftertaste and bad breath, and in some cases a rash. People with seafood allergies should also consult a doctor before taking fish oil supplements.
Should you take Omega-3 supplements?
Omega-3s are crucial for cell growth and overall health, and including them in normal dietary intake. Ideally, it is best to do this through sources such as fish, walnuts, flaxseed oil and other foods rich in omega-3 fatty acids.
However, if you can’t include these foods in your diet, Omega-3 supplements are a relatively safe option. It’s easy to find supplements for balanced foods filled with all three major omega-3s, which are relatively cheap. Remember, however, that it should be negotiated in moderation. Some Omega-3 supplements may interact with other medications or supplements you are taking, and you may experience other side effects.
While more research is needed to fully discover all the benefits of Omega-3, it is obvious: they are an important part of any balanced diet.
