The Science-Backed Reasons Omega 3s Can Improve Daily Health

Nutrition trends come and go. But there’s a reason certain pieces of advice linger. It’s because they work. Take omega 3s for example. If you’re not taking omega 3s on the reg, you’re missing out on some major health benefits. Below I’ll lay out the science-backed reasons omega 3s can improve daily health and longevity, and my personal recommendation for brands and supplement options.

I’ve been taking an omega-3 fatty acid every day for 15 years. Fifteen, years. That’s a test in longevity that only a mother’s love can top. And it’s for good reason. I’ve done my research, and I’ve obviously tested the benefits on my own body. You could call me hooked.

Here’s why.

The Science-Backed Reasons Omega 3s Can Improve Daily Health

For the sake of readability I’m not going to run through every single benefit of omega 3 supplements improve daily health. I’ll stick to the big stuff.

Promote Heart Health

The American Heart Association has recommended including at least 2 servings of fish in your diet on a weekly basis for years. Why? Because the omega 3 fatty acids found in fatty fish like salmon and tuna promote heart health and may protect your from heart disease.

Omega 3s benefit heart health by:

• Decreasing your risk of stroke
• Lowering triglyceride levels
• Positively impacting blood pressure
• Decreasing your risk of heart failure

If you’re just not that into fish, no worries. High quality omega 3 supplements can provide these benefits too.

Lower Your Risk of Age-Related Cognitive Function Decline

Largely because of the our way diets and lifestyles have evolved overtime, most of us consume an inadequate amount of omega 3s through our food choices alone. The result is an imbalance: an abundance of omega 6s, and not enough omega 3s.

Adequate amounts of omega 3s support cognitive function in a few ways. First, omega 3s expediate blood flow to the brain which in various studies has shown to improve cognitive performance and improved memory recall. Second, omega 3s reduce inflammation in the brain and spinal cord. Finally, basic research has shown a link between omega 3 intake and BDNF, brain-derived neurotrophic factor.

Fight Depression and Anxiety

Turns out that omegas are linked to the imbalance of the neurotransmitters serotonin and dopamine. People who regularly consume omega 3s are less likely to develop symptoms of depression and anxiety. Moreover, people who suffer from symptoms of depression and anxiety have seen their symptoms improve with the introduction of a regular omega 3 supplementation routine.

Improve Eye Health

Studies suggest that omega 3s can help protect your eyes from macular degeneration, glaucoma and dry eye syndrome. Omega 3s, specifically DHA, have anti-inflammatory properties. In addition, studies have shown that these fatty acids help to support the structural and functional properties of the retina.

Fight Inflammation

Inflammation is a natural and even beneficial physiological response to damage – like muscle tears from a workout – in your body. It’s a vital reaction. Where inflammation goes wrong is when it becomes chronic. In other words, it persists day after day with no relief. Chronic inflammation plays a huge role in the potential development of heart disease, cancer and other health risks.

Omega 3s have anti-inflammatory properties. Specifically, they inhibit the enzyme that triggers inflammation in the first place. Taken after exercise, omega 3s can aid in recovery.

Boost Bone and Joint Health

Habitual intake of omega 3 fatty acids has shown to improve bone and joint health. Just 1-s grams of omegas each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling, and discomfort.

What’s better for your skeletal system is better for your quality of life. Omega 3s can help to ward off, and alleviate symptoms of, osteoporosis and arthritis.

Alleviate Menstrual Pain

By helping to reduce inflammation, omega 3s can actually alleviate menstrual pain. This is great news for women who suffer from serious cramps and discomfort during menstruation. Regular intake of fatty fish and high quality supplementation might even help as much as popping an ibuprofen.

Great Sources of Omega 3s

The American Heart Association recommends 2-4 grams per day.

The best sources of omega 3 fatty acids are fatty fish. But rest assured you can include omegas in your diet without eating seafood every day.

• Wild salmon (3oz) – 1.8 grams
• Bluefin tuna (3oz) – 1.2 grams
• Albacore Tuna (3oz) – 1.5 grams
• Mackerel (3oz) – 2.5 grams
• Lake trout (3oz) – 2 grams
• Anchovies (3oz) – 1.4 grams
• Chia seeds (1oz) – 5 grams
• Hemp seeds (3 tbsp) – 2.6 grams
• Flax seeds (1 tbsp) – 6.7 grams
• Walnuts (1 cup) – 3.3 grams
• Edamame (1/2 cup) – .28 grams

And of course if you find it difficult to meet your omega 3 needs, there are high quality supplements out there that can help.

What to Look for When Choosing a Supplement

There are numerous types of omega 3 supplement options available. Fish oil, cod liver oil and krill oil are some widely found in grocery stores and health stores. The amount per brand, product and dose varies so pay attention to serving sizes.

There are a few things to look for when choosing a supplement. One, look for additives. High quality supplements should contain the ingredient you’re looking for and little to nothing else. Two, bioavailability. Bioavailability is the amount of the nutrient – regardless of what the bottle says is in a serving – that your body as able to absorb. There are many forms of supplements and not all are absorbed as easily (for example, the nutrients in whole flax seeds is less bioavailable than what you’ll get from an oil). Third, look for supplements that are third party tested, meaning that a reputable lab with no relation to the brand or selling company has tested the product and deems it valid and safe to consume.

Personally, I take Full Mega by 1st Phorm. I’ve worked with this company for over 5 years and trust the brand, the product and the vision. From the website: “Full-Mega is formulated with full efficacious amounts of EPA and DHA from fresh cold water-wild caught Icelandic mackerel, herring, anchovies, and sardines. These cold-water fish are sourced using certified sustainable fishing methods and green technology to ensure Full-Mega is of the highest quality.”

How to Make it a Habit

At the end of the day, purchasing the right product will only get you so far. You have to actually consume the product for it to work. Whether that means working more fish into your diet, or taking a daily supplement, here are a few ways to make omega 3 supplementation a habit:

• Pair your daily supplement with a habit you already have. For example, if you always make coffee in the morning, set your omegas out right next to the coffee pot so that you don’t even have to remember to open the cabinet door.
  
• Plan your meals for the week and work in fish at least twice. This is a great way not just to consume more omegas, but more nutrients in general.
  
• Watch for sales and buy in bulk. Fish freezes well. If you shop at a mega-store like Costco or BJs, stock up when you are there. If your local grocery store has a sale on salmon or tuna, ask the fish department to cut you individual portions so that you can take them home and easily refrigerate or freeze.