Thanks to their many benefits, omega-3 fatty acids have become a popular topic in nutritional health. These “healthy fats” are found in many food sources, and there are many popular omega-3 supplements on the market.
From lowering your risk of heart disease to easing anxiety, it’s easy to see why so many people want to increase their omega-3 intake. But are these benefits justified? Are there any downsides to omega-3s or their supplements? We look to the science to help you sort it out.
What are omega-3 fatty acids?
omega 3 fatty acidsis a polyunsaturated fat that is essential in the human diet. Unlike other fats that the body can synthesize (called non-essential fatty acids), omega-3s cannot be made from scratch.They are essential for a variety of bodily processes such as blood clotting, arterial contraction and relaxation, and making hormones for genetic function. supplement.
There are three main types of omega-3 fatty acids:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- α-linolenic acid (ALA)
Add Omega 3 to Your Diet
Getty Images/fcafotodigital/E+
Different types of foods provide different omega-3 fatty acids. The first two types of him (EPA and DHA) are commonly referred to as “marine omega-3s” because they are abundant in fish. A third type (ALA) is commonly found in a variety of food sources, including certain oils, nuts, leafy greens, and some meats.
of best source Omega 3s include:
- herring
- wild salmon
- bluefin tuna
- mackerel
- sardine
- anchovies
- lake trout
- Shimabas
- walnut
- linseed oil
- herbivore meat
- chia seeds
- canola oil
Fish is the best source of omega-3s. If you are vegan or otherwise don’t eat seafood, you should make a special effort to get enough of these important fats from your diet. In that case, an omega-3 supplement may help, especially for EPA and DHA. Your body naturally converts small amounts of ALA to DHA and EPA, but it’s a good idea to make sure you’re consuming fish and supplements that contain these.
Omega-3 Benefits Backed by Science
Getty Images/carlosgaw/E+
Scientists are looking at a variety of benefits that may be associated with omega-3 fatty acids. We’ll look at the most prominent benefits along with some.
lower the risk of heart disease
Various studies have shown a relationship between heart health and omega-3 fatty acids. These fats various aspects of cardiovascular health.But most notably, omega-3 correlated Heart rhythm becomes more stable, blood pressure and heart rate decrease, vascular function improves, and levels of inflammation decrease.
replacement of saturated fatUnsaturated fats, such as omega-3s such as red meat, butter, and full-fat dairy products, may lower your risk of developing heart disease.
fight anxiety and depression
More research is needed on the exact correlation between mental health and omega-3 intake, but there seems to be strong evidence that these fats are beneficial to health. Reduce depression and anxiety for many people. In particular, the EPA promising results As a treatment for mild to moderate depression.
improve eye health
Omega 3s – especially EPA and DHA – play a big role in building your body. cell makeup our eyes. In addition to helping with the early stages of development, research has shown that a steady and adequate intake of these fats can help prevent it. vision problemslike that macular degeneration in later years.
Promotes prenatal and infant brain development
Scientists are actively researching the general link between omega-3s and brain health, especially in utero and during childhood.Some studies have shown that children of mothers taking Omega-3 Supplements During Pregnancy and Breastfeeding You may have better mental processing capacity than someone who doesn’t. Additionally, mothers taking DHA supplements: improve breast milk nutrition It leads to improved cognitive function and vision in infants.
slow cognitive decline
Given the relationship between omega-3s and general brain health, it’s perhaps not surprising. some research These fats support that they may slow age-related cognitive decline.This may be particularly promising in helping delay the effects of dementia and Alzheimer’s disease, but much more research is needed in this area.
Scientists are studying 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
general, doctor recommended Get most or all of your omega-3 fatty acids from food sources.
omega 3 supplementHowever, things like fish oil and cod liver oil offer many of the same benefits of consuming these fats from dietary sources. However, there are some potential drawbacks to consider.
Bleeding risk
There are some indications that omega-3 supplements may increase the effectiveness of anticoagulants, herbs and supplements. .
Other potential drug interactions
Further research is needed on how fish oil supplements interact with other medications and dietary supplements. interactions may occur.
common side effects
Some users of omega-3 supplements have noted common discomforts associated with them. This may include heartburn, nausea, and diarrhea.
Other side effects of omega-3 supplements noted by some include a fishy aftertaste and bad breath, sometimes along with a rash. should consult a doctor.
Should You Take Omega 3 Supplements?
Getty Images/Peter Daisley/Image Bank
Omega-3s are essential for cell growth and overall health, and it’s important to include them in your regular dietary intake. Ideally, it’s best to do this through sources such as fish, walnuts, flaxseed oil, and other foods rich in omega-3 fatty acids.
However, if you cannot include these foods in your diet, omega-3 supplements are a relatively safe alternative. Relatively inexpensive. However, keep in mind that these should be consumed in moderation and consulted with your doctor. side effects may occur.
More research is needed to fully discover the full benefits of omega-3s, but one thing is clear.
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. If you have any questions about your medical condition or health purposes, always consult a physician or other qualified Talk to your health care provider.
