We’ve all been told that fish oils and Omega 3’s are good for us. The experts tout benefits like great for brain health, joints, lowering cholesterol and skin health. But are all fish oils created equal? What do they actually do? And how much do we need to take?
Omega-3 fatty acids come in three main categories. aApha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as walnuts, hemp seeds, flaxseeds, chia seeds, soybean and canola oils. DHA and EPA are found in fish and other seafood.
Your body can’t make ALA, so you need to consume it. Small amounts of EPA/DHA can be converted from ALA, but to reap the benefits of fatty acids, one needs to eat a lot of fish and supplement with fish oils. Omega 3’s are vital for many of the organs in the body. Your DHA levels are high in the retina, brain, and sperm cells. Omega-3s also play a considerable role in your heart, blood vessels, lungs, immune system, and endocrine system (aka hormones).
Fish Omega 3’s can reduce your risk of developing cardiovascular disease, increase muscle mass, reduce skin ageing, and slow telomere shortening (shortened telomeres are a sign of aging).
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A study from 2021 investigated links between omega-3 blood levels and the risks of all causes of premature death. Researchers found that people with the highest levels of EPA + DHA levels are 10-17% less likely to die prematurely and 9-21% less likely to die from cardiovascular disease than those with the lowest levels. Most people on the Western diet have an omega-3 index of 4%, while in Japan, the average Omega-3 intake (mainly from fish) is 8%, and the life expectancy is five years longer than in the US. Michael McBurney, PhD told Medical & Life Sciences; Only one test we have found can check your Omega-3 index, and they ship to Australia. It is a simple finger prick test. |
Photo: Robert Bogdan Pexels|
The shopping centres are full of ‘high dose’ fish oils that claim miraculous results – but not all are created equal. Many of the supplements on the market will claim you are ingesting 1000 mg of fish oils, but in reality, there is only 120-150mg of EPA and even less DHA per capsule. You want your supplement to have at least 400-700mg of EPA and at least 200mg of DHA per capsule. It is essential for it to be in a triglyceride form and to be heavy metal analysed; otherwise, you will be doing more harm than good. 2-4 grams of EPA and DHA a day is optimal. Plus incorporating oily fish 2-3 times a week, chia seeds, flaxseeds and nuts. Think of your Omega-3 supplement as another vital tool in your quest for beauty, health and longevity.
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Photo: Jasmine Carter Pexels