Omega-3 Softgels

$19.99

Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should. Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Supplements are quite beneficial.

Recommended dose: Adults: 1 Capsule(s) 3 time(s) per day.

Recommended use or purpose: Helps support/maintain (normal) heart/cardiovascular health/function. Source of omega- 3 fatty acids for the maintenance of good health. Helps support/maintain eye and normal brain health/function.

Description

What is Omega 3?

Omega-3s are a family of essential fatty acids that play important roles in your body and may provide a number of health benefits. As your body cannot produce them on its own, you must get them from your diet. The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosatetraenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae. Common foods that are high in omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil, and walnuts. For people who do not eat much of these foods, an omega-3 supplement, such as fish oil or algal oil, is often recommended.

The 3 types of omega 3:

There are three main types of omega-3 fatty acids — ALA, DHA, and EPA.

ALA:

Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in your diet. Your body mainly uses it for energy, but it can also be converted into the biologically active forms of omega-3, EPA, and DHA. However, this conversion process is inefficient. Only a small percentage of ALA is converted into the active forms.  ALA is found in foods like flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans. EPA Eicosatetraenoic acid (EPA) is mostly found in animal products, such as fatty fish and fish oil. However, some microalgae also contain EPA. It has several functions in your body. Part of it can be converted into DHA.

DHA:

Docosahexaenoic acid (DHA) is the most important omega-3 fatty acid in your body. It’s a key structural component of your brain, the retina of your eyes, and numerous other body parts.  Like EPA, it occurs mainly in animal products like fatty fish and fish oil. Meat, eggs, and dairy from grass-fed animals also tend to contain significant amounts. Vegetarians and vegans often lack DHA and should take microalgae supplements to make sure they get enough of this omega-3.  

The omega-6 to omega-3 ratio

Omega-6 fatty acids also have important roles in your body similar to those of omega-3s. Both are used to produce signaling molecules called eicosanoids, which have various roles related to inflammation and blood clotting. Yet, omega-3s are anti-inflammatory, and scientists hypothesize that eating too much omega-6 counteracts these beneficial effects. In the Western diet, omega-6 intake is very high compared to that of omega-3s, so the ratio is currently skewed far towards the omega-6 side.  Maintaining a balance between these two fats — often termed the omega-6 to omega-3 ratio — may be important for optimal health. Although insufficient evidence exists to show that omega-6 is harmful, most health professionals agree that getting enough omega-3 is important for health. 

What are the best sources of omega-3 fatty acids?

Fish are the best food source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.

How do omega-3 Fatty Acids help improve my health?

Research shows that omega-3 fatty acids can improve your cardiovascular health. Most of this research involves EPA + DHA, but ALA can also help improve your health. Benefits of including omega-3 fatty acids in your diet include:

  • Reduced risk of cardiovascular disease.
  • Reduced risk of death if you have cardiovascular disease.
  • Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.
  • Reduced risk of blood clots because omega-3 fatty acids help prevent blood platelets from clumping together.
  • Keeping the lining of the arteries smooth and free of damage that can lead to thick, hard arteries. This helps keep plaque from forming in the arteries.
  • Lowering triglyceride levels by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
  • Less inflammation. Atherosclerosis (hardening of the arteries) is thought to involve your body’s inflammatory response. Omega-3 fatty acids slow production of substances that are released during the inflammatory response.

Omega-3 fatty acids may also:

  • Raise levels of high-density lipoprotein (HDL “good” cholesterol).
  • Lower blood pressure. People who eat fish tend to have lower blood pressure than those who don’t.

Amount of Omega-3 Fatty Acids in Selected Fish and Seafood

  • Mackerel
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 2.5–2.6 grams
  • Salmon (wild)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.8 grams
  • Herring
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.3–2 grams
  • Tuna (Bluefin)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.2 grams
  • Lake Trout
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 2 grams
  • Anchovy
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.4 grams
  • Tuna (Albacore)*
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.5 grams
  • Lake White fish (freshwater)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.5 grams
  • Bluefish
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.2 grams
  • Halibut
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 0.9 grams
  • Striped Bass
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 0.8 grams
  • Sea Bass (mixed species)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 0.65 grams
  • Tuna, white meat canned
    • Serving Size: 3 ounces drained
    • Amount of Omega-3 Fat: 0.5 grams

How much Omega-3 do I need?

The American Heart Association recommends that patients who do not have a history of heart disease eat at least 2 servings of fish each week (a total of 6-8 ounces). This should include a variety of fish. Cold-water wild varieties of fish like mackerel, tuna, salmon, sardines and herring contain high amounts of omega-3 fatty acids. See the list above to help choose fish with high levels of omega-3 fatty acids. If you have heart disease, your healthcare professional may recommend that you have one gram of EPA +DHA every day. If you have trouble getting this amount through food alone, talk to your doctor about taking a fish oil supplement. If you have high triglyceride levels, you may need to eat more foods that are good sources of omega-3 fatty acids, even if you take medication to lower your triglyceride levels. Your healthcare provider may also want you to take a fish oil supplement. In general, 2-4 grams of EPA + DHA every day is recommended for patients with high triglyceride levels. This amount has been shown to lower triglyceride levels 25 to 35 percent.

What if I’m allergic to fish or don’t want to eat fish?

Fish is the best food source of omega-3 fatty acids, but several plants contain ALA. This is not as rich of a source of omega-3 fatty acids, but some studies show that ALA can reduce the risk of cardiovascular disease. Good sources of ALA are ground or milled flaxseeds, flaxseed oil, chia seeds, walnuts, soy foods and canola oil. Another source of ALA is algae or algae oil, which is broken down to DHA. Many foods that are fortified with omega-3 use algae oil. These are excellent options for vegetarians that do not eat fish. There are currently no serving size recommendations for ALA-rich foods. But, adding these foods to your diet regularly may help your heart health.

 

Health Benefits of Omega-3 Fatty Acids

Blood fat (triglycerides): Fish oil can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease and stroke.

Rheumatoid arthritis Fish oil supplements: (EPA+DHA) may curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.

Depression. Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. The effects of fish oil supplements on depression has been mixed. More research is needed to see if it can make a difference.

Baby development: DHA appears to be important for visual and neurological development in infants.

Asthma: A diet high in omega-3s lowers inflammation, a key component in asthma. But more studies are needed to show if fish oil supplements improve lung function or cut the amount of medication a person needs to control the condition.

ADHD: Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. But more research is needed in this area, and omega-3 supplements should not be used as a primary treatment.

Alzheimer’s disease and dementia: Some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia and have a positive effect on gradual memory loss linked to aging. But that’s not certain yet.