Using Fish Oil for Optimal Health

Why Fish Oil?

Many supplements work for some, some supplements work for most, fish oil basically works for all.

Fish oil provides a healthy dose of omega-3s which are a group of essential polyunsaturated fatty acids found mostly in, you guessed it, fish. We can also find omega 3s in nuts and seeds like flax seeds, chia seeds, and walnuts. 

Omega 3s are vital to brain health, heart health, inflammation, lowering your triglycerides, and more. However we are dependent on food as a source as the body can not make them on its own. While we should prioritize food first, supplementing with fish oil can ensure we get an effective dose of DHA and EPA - the two most important omega 3 fatty acids

The recommended daily intake for omega 3s is 1100mg/day. Specifically for DHA and EPA, we are aiming for  250-500 mg combined.

About 3 ounces of fish such as tuna, salmon, sardine, mackerel can range from 1330-4580mg. One ounce of chia seeds or walnuts can supply up to 2,560 mg to 4,940 mg. So just by eating some oily/fatty fish two to three times per week and including a few handfuls of nuts and seeds in your diet you can give you adequate intake of your omegas. 

But what if we want to do better than adequate? What if we want to optimize? Getting a high dose, especially EPA/DHA in the 2-4g/day range, can offer additional health benefits for the brain, heart, and inflammation. In order to achieve this, we supplement with fish oil. 

Why we supplement: 

Supplementing with omega-3 fatty acids, commonly found in fish oil, flaxseed oil, EVOO, and algae-based supplements, can offer several health benefits due to their crucial role in the body. Here are some benefits of supplementing with omega-3s:

‍Heart Health:

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been associated with cardiovascular benefits. They can help reduce triglycerides, lower blood pressure, and decrease the risk of heart disease by promoting healthy cholesterol levels and reducing inflammation.

‍Brain Function and Development:

DHA, a type of omega-3 fatty acid, is a key component of the brain. It plays a crucial role in cognitive function, memory, and overall brain health. Supplementing with omega-3s, especially during pregnancy and early childhood, is believed to support proper brain development.

‍Anti-Inflammatory Effects:

Omega-3s have anti-inflammatory properties, helping to balance the body's inflammatory response. Chronic inflammation is linked to various health issues, including cardiovascular diseases, arthritis, and inflammatory bowel diseases. Omega-3 supplementation may contribute to managing inflammation.

‍Eye Health:

DHA is present in high concentrations in the retina of the eye. Adequate intake of omega-3s may support eye health and reduce the risk of age-related macular degeneration (AMD) and other vision-related issues.

‍Joint Health:

Omega-3 fatty acids have been associated with reduced joint pain and stiffness, making them beneficial for individuals with arthritis or other inflammatory joint conditions. They may help manage symptoms and improve overall joint function.

‍Mood and Mental Health:‍

There is evidence to suggest that omega-3 supplementation may have positive effects on mood and mental health. DHA, in particular, plays a role in neurotransmitter function and may contribute to the management of conditions such as depression and anxiety.

‍Skin Health:

Omega-3s support skin health by helping to maintain the integrity of the skin barrier. They may reduce symptoms of certain skin conditions, such as eczema, and contribute to overall skin hydration and health.

‍Weight Management:

Omega-3s may assist in weight management by promoting fat metabolism and supporting a healthy balance of hormones involved in appetite regulation. While not a standalone solution, omega-3 supplementation can complement a healthy diet and exercise for weight-related goals.

It's important to note that while omega-3 supplements can be beneficial, obtaining nutrients through a balanced diet rich in fatty fish, nuts, seeds, and plant oils is generally recommended. Individuals considering omega-3 supplementation, especially those with underlying health conditions, should consult with a healthcare professional to determine the appropriate dosage and ensure it aligns with their specific health needs.

Supplement brands we love:

• Nordic naturals 
• Omegagenics 
• Ortho Molecular 
• Thorne

Food sources of Omega 3’s: 

Omega-3 fatty acids are the superheroes of nutrition, wielding powers that benefit everything from heart health to cognitive function. Let's dive into a detailed exploration of some fantastic sources that can help you harness the full spectrum of omega-3 benefits.

1. Fatty Fish: Salmon, Mackerel, Sardines, Anchovies, Herring, TroutThey’re omega-3-rich powerhouses, particularly loaded with EPA and DHA, the dynamic duo of essential fatty acids.
2. Olive Oil: Olive oil, especially extra virgin olive oil, contains a healthy dose of monounsaturated fats and traces of omega-3s, contributing to a heart-healthy diet.
3. Flaxseeds and Flaxseed Oil: Whole Flaxseeds, Ground Flaxseeds, Flaxseed OilPacked with alpha-linolenic acid (ALA), flaxseeds and flaxseed oil offer a versatile and plant-based option for elevating your omega-3 intake.
4. Chia Seeds: Chia seeds are rich in ALA, making them a convenient and plant-based addition to your omega-3 repertoire.
5. Walnuts: Walnuts provide a delightful crunch and a healthy dose of ALA, making them a delicious and nutritious choice for omega-3 enthusiasts.
6. Edamame:Edamame, or young soybeans, offer a vegetarian-friendly option for incorporating omega-3s into your diet.
7. Seaweed and Algae: Algal oil supplements derived from algae are a boon for individuals steering clear of fish-derived sources, offering a direct source of DHA and EPA.
8. Brussels Sprouts: Brussels sprouts may not steal the show, but they contribute a small amount of ALA, adding a nutritious touch to your omega-3 intake.
9. Grass-Fed Meat: Meat from animals that are grass-fed tends to have higher levels of omega-3s compared to conventionally raised meat (we love Force of Nature).
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Consulting with your healthcare provider before taking omega-3 supplements is a prudent step to ensure that these supplements are safe and compatible with your individual health circumstances. It allows for personalized recommendations, monitoring for potential interactions, and adjustments to minimize any adverse effects. Always prioritize open communication with your healthcare provider to make informed decisions about your dietary supplements.