I take supplements. For several years now I have taken Omega-3 supplements, because I do not believe I can get enough through foods alone.
WHAT IS OMEGA-3
Omega-3 fatty acids are a group of different fats. Here is the science!
The three main types of Omega-3 are:
- Alpha-linolenic acid (ALA)
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
Foods that are high in Omega-3 fatty acids include fatty fish such as mackerel and salmon, fish oils, milled flax seeds, chia seeds, flaxseed oil, and walnuts.
- EPA and DHA are mainly found in oily fish. ALA is found in plant sources like flaxseed, soy and walnuts.
- ALA is a precursor to the other types of Omega-3. A precursor means your body has to convert ALA to EPA and DHA. This conversion process varies from person to person, and seemingly it’s not always efficient.
WHY WE NEED OMEGA-3
Much of the research on Omega-3 has studied the benefits it has on heart health. People who eat Omega-3 in their diet may have less plaque build-up in their arteries, lowering the risk of heart attack and stroke. Omega-3 lowers triglyceride levels and may slightly raise HDL cholesterol levels.
Research suggests that eating more foods rich in Omega-3 fatty acids, like fish, MAY lower risks of cognitive function problems, like Alzheimer’s disease and dementia,
Some studies indicate that Omega-3 fatty acids can protect against all sorts of illnesses, including breast cancer, depression and various inflammatory diseases. But more research is needed.
Getting adequate amounts of the long-chain Omega-3 fatty acids EPA and DHA from oily fish or supplements helps with dry eyes and it may reduce your risk of getting several eye diseases.
WHY I SUPPLEMENT WITH OMEGA-3
Since being very unwell in 2010 with Adrenal Fatigue/ME, I have been very interested in ensuring that I stay healthy. You can read my blog post on how stress made me sick and how I have been left with a very low white blood cell count HERE.
I have a wonderful Complementary Health Therapist Lisa who keeps an eye on me. One of the supplements she advised me to take is Omega-3.
Sometimes I would forgot to re-stock and it could be months before I remembered. Until one day years ago, I had to go to the optician because my contact lens (I wear one in my left eye) was too uncomfortable to wear. He told me that my eyes were extremely dry and that Omega-3 would rectify it. I have never forgotten it again.
Fish oil supplements can interact with some medications, though, so check with your provider before taking them.
BRANDS I KNOW
SOMEGA OMEGA-3 with Vitamin D3
I have been taking this particular brand for over two years and I am obsessed with it. First of all, it tastes delicious. It has a creamy, smoothie-like texture and a mango flavour. I take it off the spoon and I have been known to swig it from the bottle. Tut-tut, I hear you say! Sometimes I add it to my Greek Yogurt. It is a naturally pure, liquid supplement and manufactured for optimum absorption.
Plus, it is a family-run Irish business (Co Cork) founded by nutritionists and food scientists.
45 servings per bottle
CLEANMARINE KRILL OIL with Vitamin D3 (capsules)
I have started Graham on this brand, another reputable Irish company based in Co. Wicklow. Similar to Somega, it contains no artificial colours and is gluten and sugar-free. Most importantly, the krill oil is rigorously tested for heavy metals. What Graham likes about it is that there is no fishy after-taste and no reflux. Both companies’ packaging is completely recyclable too.
30 servings per container.
Omega-3, as you can see, is important for many reasons. Many people believe that they get enough vitamins and minerals through their diet, but I choose to supplement, as well as eating a varied diet. Oh and both of the above products contain Vitamin D3. I have written about its importance HERE.
Thanks for reading.