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.

Omega-3 fatty acids are considered essential fatty acids. They are necessary for human health, but the body can’t make them. You have to get them through food. Omega-3 fatty acids are found in fish, such as salmon, tuna, and halibut, other seafoods including algae and krill, some plants, and nut oils.

Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease.

The Benefits of Omega-3

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Findings show omega-3 fatty acids may help to:

  • Lower blood pressure
  • Reduce triglycerides
  • Slow the development of plaque in the arteries
  • Reduce the chance of abnormal heart rhythm
  • Reduce the likelihood of heart attack and stroke
  • Lessen the chance of sudden cardiac death in people with heart disease

The American Heart Association (AHA) recommends that everyone eats fish (particularly fatty, cold water fish) at least twice a week. Salmon, mackerel, herring, sardines, lake trout, and tuna are especially high in omega-3 fatty acids. While foods are your best bet for getting omega-3s in your diet, fish oil supplements are also available for those who do not like fish.

The heart-healthy benefits of regular doses of fish oil supplements are unclear, so talk to your doctor to see if they’re right for you. If you have heart disease or high triglyceride levels, you may need even more omega-3 fatty acids. Ask your doctor if you should take higher doses of fish oil supplements to get the omega-3s you need.

How do I know if I need more Omega-3?

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When our bodies do not get enough omega-3 fatty acids, deficiencies develop. This situation can lead to significant health problems. Some diets and eating plans can make you prone to this deficiency. For example, diets that are high in red meat and poultry or that significantly restrict fat may lead to fatty acid levels that are too low.

  1. Problems with skin, hair, and nails
  2. Fatigue and trouble sleeping
  3. Deficits in concentration and attentiveness
  4. Joint pain and leg cramps
  5. Allergy symptoms
  6. Excessive ear wax
  7. Cardiovascular concerns
  8. Difficult menstrual cycles for women

Are there side effects with omega-3 fish oil?

Side effects from omega-3 fish oil may include:

  • A fishy taste in your mouth
  • Fishy breath
  • Stomach upset
  • Loose stools
  • Nausea

Taking more than 3 grams of fish oil daily may increase the risk of bleeding.

If you want to take higher doses of omega-3 fish oil supplements, talk to your doctor first. Your doctor can guide you in supplementing your diet with omega-3 fish oil. Also, your doctor can monitor all aspects of your health if you take higher doses of fish oil. For people with very high triglyceride levels, prescription omega-3 preparations are also available.

How Do I Get Enough Omega-3s?

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Given all the health benefits associated with this vital nutrient, it is pretty much a no-brainer that people should be ensuring they consume enough omega-3s. So, how much do you need, and how do you actually get enough of it?

Although over-the-counter supplements are a simple way to increase your omega-3 levels, there are dietary options to boost your levels, too. Whenever possible, it is best to get vitamins and nutrients from our food. Then, when needed, you can add in supplements as well.

There is not a strong consensus in the medical world about how much is an adequate intake of omega-3s, but many experts suggest consuming fatty fish at least twice a week or taking 250-500mg per day to reap the benefits. If you use an omega-3 supplement, be sure it includes EPA and DHA. Specific conditions such as heart disease or depression may warrant higher doses, so be sure to talk with your medical provider about what is best for you.

For food-based fatty acid intake, here are your top choices.

Plant-based sources (provide ALA):

  • Flax seeds
  • Hemp seeds
  • Chia seeds
  • Walnuts
  • Soybeans
  • Spinach
  • Brussels sprouts

Animal-based sources (provide EPA and DHA):

  • Salmon
  • Sardines
  • Herring
  • Anchovies
  • Oysters
  • Eggs

Source : webmd.com , camasmedical.com