We’ve all heard that they’re incredibly good for you, but have you ever wondered why omegas are so important, and what do you need to know about supplementing them?
Essential fatty acids are one of the most important cornerstones of our health. In particular, two major groups – omegas 3 and 6 – are deemed “essential” because we need them for proper health but cannot produce them on our own; this is where diet and supplementation come in.
And get enough of them you must, as while you may have heard of their great benefits for heart health, their impact actually goes far beyond that. Extensive research has documented the health benefits of the two main omega-3s – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – which include not only a healthy heart, but brain and cognitive function, joint mobility, eye health, pregnancy, breast-feeding, healthy skin and hair, and a normally functioning immune response.
Do I Really Need A Supplement – What About Diet?
Eating whole foods that are rich in omega-3s – including oily fish like mackerel, herring and tuna – at least twice a week is recommended to avoid deficiency. Vegetarians could consider rapeseed, evening primrose and walnut oils, although the richest supply are fish oils. Also good are fresh seeds, especially hemp, pumpkin and sunflower, wholemeal bread, and wholegrain breakfast cereals.
However, while most people in Ireland eat far too much omega-6, found primarily in refined vegetable oils and used in processed foods, they are deficient in omega-3 in their. This is far from just an Irish trend though.
Despite the known benefits of omegas, according to over 10,000 clinical studies worldwide, most of us are still deficient. So much so, that a recent Harvard University study ranked omega-3 deficiency as the 8th leading preventable cause of death with regard to dietary, lifestyle, and metabolic risk factors.
If, like most of us, your family is not consuming enough omega-3 through diet alone, there are hundreds of different omega-3 supplements available. But it’s important to note that not all of them are created equally, so it’s just as important to do the research and find the best brand for you and your family.
What Type Of Omega Supplement Do I Need?
Eicosapentaenoic acid and docosahexaenoic acid are the two most important types of omega-3s, so it is crucial to pay special attention to the EPA and DHA content that your supplement provides.
Plant sources of omega-3, such as flax and chia seed oils, provide a different type of omega-3 called ALA (alpha-linolenic acid), which needs to be converted to EPA and DHA. Only about 5% of ALA converts to EPA, and just 0.5% converts to DHA, so a fish or algae oil is certainly a better source of these beneficial omega-3 fatty acids.
Check the nutritional information label on the back to ensure you get a combined total of at least 250-500mg of EPA and DHA per serving, which is the amount you require to avoid deficiency.
For proactive support, 1,000mg is recommended for most adults and even larger doses of 2,000-4,000mg are recommended for people with various health conditions, including heart disease, mental/cognitive health issues and inflammatory and autoimmune health conditions.
What To Look For When Choosing A Supplement?
Purity and Authenticity – A third-party certificate of analysis is paramount. It indicates the levels of purity from environmental toxins, and the oxidation level (or freshness) of the oil. This is the only way to know that the fish oil you choose is safe to use and contains the amount of omega-3 essential fatty acids that it claims to contain.
Freshness (taste is the best test) – Does the fish oil have a strong fishy taste or cause fishy burps? If so, the fish oil has most likely been exposed to oxygen and is becoming rancid. Rancid (oxidised) oils should be avoided, as they become less potent or even harmful. Many manufacturers only offer their fish oil as soft gels and many of them use enteric coating, which prevents the capsule from dissolving until it reaches your small intestine. This makes it possible to prevent fishy burps even if the oil is rancid. It is a good idea to enquire if a brand also offers a liquid option, which is easy to taste and test for freshness, even if you wish to use their soft gels.
Triglyceride form – Look for brands that contain omega-3s in triglyceride form. Research has shown that triglyceride form omega-3s are up to 70% better absorbed than synthetic ethyl ester omegas, the latter being used by the majority of fish oil manufacturers to reduce their costs and increase their profit.
Sustainable fishing practices – Any environmentally responsible fish oil manufacturer should offer transparency into their fishing and manufacturing practices. Check the brand’s environmental certification, such as Friend of the Sea, to ensure future generations will be able to enjoy the health benefits of omega-3 fatty acids.
At the end of the day, omega-3s may be one of the most beneficial supplements you can take. Just make sure to choose wisely!
For all the supplements you need for you and your family - visit www.ambermed.ie