How to Choose The Right Omega 3 Supplement - Hello Health

How to Choose The Right Omega 3 Supplement - Hello Health

Omega 3 supplements can be a great way to increase omega-3 levels. Omega 3 fatty acids are essential for good health, losing weight, boosting the immune system, and protecting the heart from inflammation. With such a wide range of available omega 3s supplements, it can be hard to determine the best omega 3s supplement. There are two main categories of fatty acids in omega 3 supplements: EPA and DHA. Some supplements include high levels of EPA and some with high levels of DHA. Each has its own benefits. While EPA is one of the best anti-inflammatory agents, DHA is good for brain development. Read more about choosing the right omega 3 supplements for you.

 What Is An Omega 3 Supplement

What Is An Omega 3 Supplement

Omega 3s is the short form of omega 3 fatty acid found in foods and the human body.  These fatty acids are known as polyunsaturated fats. These “good for you” fats can be found in fish, nuts and seeds, grains, vegetable oils, and some fruits. Omega 3s are anti-inflammatory because they prevent the formation of inflammatory compounds called eicosanoids. EPA is short for  eicosapenta enoic acid. It is an omega 3 fatty acid found in fish and seafood. While DHA is a form of omega 3 fats that are synthesized by the body from EPA and ALA. These two types of oils can be made into various products such as supplements, foods, or cosmetics. There are other types of omega 3s found in the human body, but EPA and DHA are the most abundant. EPA is found in foods such as fatty fish like salmon, tuna, and mackerel; soybeans, flaxseeds, and walnuts. DHA is found in Seawood, algae, and fatty fish like sardines, anchovies, and salmon.


Benefits Of An Omega 3 Supplement

Benefits Of An Omega 3 Supplement

The federal government recommends an adult should eat a minimum of 8 ounces of varieties of seafood to enjoy full omega 3 nutrients. Supplements such as omega 3s fish oil supplements can increase the intake of essential fatty acids and provide health benefits. Omega 3 fatty acids benefits include:

Heart disease and Stroke:  Research has been shown that omega 3s support heart health. The EPA and DHA maintain a healthy heart by decreasing blood pressure and reducing inflammation that can lead to cardiovascular disease. It also supports lowering the risk of coronary artery disease, blood clots, and stroke. 

Inflammation and the Immune System: One of the main benefits of taking an omega-3 fatty acid is its ability to fight inflammation. It does this by increasing the production of anti-inflammatory prostaglandins, which are responsible for maintaining a healthy immune system. The anti-inflammatory effects of omega 3 fatty acids include supporting the immune system. 

Mood Disorders: Omega 3s regulate neurodevelopment through serotonin and dopamine neurotransmitters. The neurotransmitters serotonin and dopamine support mood and the ability to think, plan and feel pleasure.

Skin and Eye Health: Omega 3s are good for the skin as it prevents dryness and helps with acne, eczema, and psoriasis. Omega 3s may support age-related eye diseases such as macular degeneration.

Brain Health: Omega 3s fatty acids support cognitive function & brain health. Research suggests omega 3 consumption supports concentration and attention span and maintains normal levels of brain chemicals like acetylcholine.

Other: Omega 3s support the absorption of essential nutrients which may aid in health inflammation response and circulation. Reduced inflammation and improved circulation may support those with blood pressure, type-2 diabetes, arthritis, asthma. nonalcoholic fatty liver disease, and infections. 

Omega 3 fatty acids offer many benefits and it is important to select supplements and nutrition that come from good sources.  


Do Omega 3s Have Side Effects?

According to the National Institutes of Health (NIH), omega 3 negative side effects are minimal when taking at most 5 grams per day. One exception is for those taking blood-thinning medication in which case it is recommended to speak with your doctor if you are under any medical care or have fish allergies.

How to choose the right omega 3 supplement

Omega-3 fatty acids are found in many foods, including flaxseeds, chia seeds, Seawood, algae, and edamame, and walnuts. Some studies have shown that taking omega-3 supplements support inflammation reduction.  Although cold-water fish like salmon are the richest source of active omega 3s, algae-derived Omega 3s also support overall health. 

Please note before taking any supplements, talk with your medical professional and ensure the supplements are made from high-quality ingredients. 

Vegan Omega 3: If you are a vegan or have allergies to seafood, choose a supplement that is plant-based such as algae or flaxseed omega 3 supplements. Algae is the richest source of DHA, and Flaxseed is a source of ALA, so vegans can take these omega 3 supplements to support health. 


Omega 3 fatty acids are found in some plants, nuts, fish, and supplements. Omega 3s have many benefits including supporting healthy inflammation response, heart health, brain health, and eyes health. Selecting the right omega 3 can be a process.  Enjoy the guide on how to choose the right omega 3 supplements including understanding the source of ingredients, manufacturing, and expiration dates.

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