Multivitamin, Probiotic, Omega 3 – Don’t Let Dietary Supplement Selection Overwhelm You

Omega 3 fatty acid supplement

After a multivitamin, next on the list of ‘which dietary supplement’ is to add a high-quality essential fatty acid supplement of omega-3, also sometimes referred to as Eicosapentaenoic acid (EPA) or Docosahexaenoic acid (DHA). 

These fatty acids are considered necessary because the body cannot produce them on its own, nor can they produce omega-6 fatty acids, another essential fatty acid that is in excess in our Western diets. 

Omega-6 fatty acids consist of Linoleic acid (LA) and Arachidonic acid (AA), which are in high amounts in our food supply and don’t require supplementation. 

So why should you implement omega-3 fatty acids into your diet? 

Essential Fatty acids help reduce risk factors and symptoms associated with heart disease, inflammation, brain function, painful periods, and much more. 

Omega-3s aren’t just good for your physical health; they can also profoundly impact your mental well-being. Studies have shown that people who consume omega-3s regularly are less likely to be depressed (2).

So, if you’re interested in lessening and alleviating the symptoms associated with depression, you may want to start incorporating some Omega-3-rich foods into your diet. The difference it makes for you might be surprising.

Omega-3 supplementation has also shown evidence of alleviating symptoms associated with menstrual cramps. In adolescents and adults experiencing painful menstrual cramps, the evidence shows that taking fish oil seems to decrease pain, NSAID consumption, and interference with daily activities (3). If you’re experiencing these symptoms, fish oil may be worth a try.

When it comes to which omega-3 dietary supplement to take, oral fish oil supplements may be of value. Oral fish oil supplements may help significantly reduce blood pressure in people with moderate or severe high blood pressure (4). This research led the FDA to make a determination that it would allow a qualified health claim stating that consuming EPA and DHA in combination may be beneficial for moderating blood pressure and reducing the risk of hypertension in the general population (5). 

EPA and DHA supplements have also shown evidence to significantly reduce the duration of pain and stiffness associated with rheumatoid arthritis (6).

One of the most critical benefits of essential fatty acids is their effects on brain function and cognition. Did you know that Omega-3s account for a significant portion of the polyunsaturated fatty acids in your brain? That means it plays a pretty substantial role in keeping your brain healthy. So if you’re looking for ways to support your cognitive health, making sure you get enough Omega-3 fatty acids is also an excellent place to start.

So now that you know about some of the significant benefits associated with Omega-3 fatty acids, how do you go about choosing how to incorporate the omega-3 dietary supplement into your diet?

Omega-3 fatty acids compete with other fatty acids in our diets like Omega-6 and can help modify how these fatty acids are used in our bodies. Our westernized diets provide more than enough Omega-6 fatty acids, and these may convert into inflammatory chemicals that have been linked to cardiovascular disease. It is imperative to incorporate Omega-3 fatty acids into our diets as it may curb the inflammatory effects of Omega-6.

It is an excellent point to note here that how effective Omega-3 fatty acids are for us depends on the ratio of Omega-6 to Omega-3 in our bodies. With an increased intake of Omega-3 and a decreased intake of Omega-6 fatty acids, we can reap the anti-inflammatory benefits that come with the implementation of Omega-3s in our diets. The ideal ratio of Omega-6 to Omega-3 should be closer to 1:1, but our western diet creates an estimated ratio exceeding 15:1 (7).

These essential fatty acids are found in their highest concentrations in fish such as mackerel, herring, salmon, and sardines and are the best sources for most healthy people. But for people who don’t incorporate enough fish in their diets to meet the daily requirements — 3.5 ounces serving cooked or ¾ cup flaked fatty fish (e.g., tuna, salmon, etc.) twice a week — (8), or patients who need a daily fish oil supplement, omega-3 may be able to help.

Selecting the right omega-3 dietary supplement for you is equally as important as its benefits just like the selection of a multivitamin and a probiotic.

Which fish oil dietary supplement to select? When choosing your fish oil supplement, you want to consider the source of the fish — sardines are a great option as they are sustainably caught and have lower levels of mercury. Also, look at its potency — based on the American Heart Association’s daily recommendation of EPA and DHA — and quality — based on whether the product has been verified by the United States Pharmacopeia (USP), which ensures that the product contains ingredients that meet purity standards.