Omega-3 are healthy fats vital for your heart and brain health. It is naturally found in fish, nuts, and seeds. Unfortunately, many people living in the US lack omega-3s in their diet. About 95% of US children and 68% of adults don’t eat enough of it.
You might be one among many who need to consume more omega-3s. For example, there’s SoAcitve Omega 3 EPA & DHA ™ supplements. Learn more about:
- What it is
- How it benefits your body
- How to take it
What is Omega-3?
Omega-3 fatty acids are polyunsaturated fatty acids, the good fats, that come in three types:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Your body can’t make ALA on its own, so you need to get it from the foods and drinks you consume. Your body can only convert a small amount of ALA into EPA and DHA. You can get these two types of omega-3s from seafood or fatty fish and supplements.
Flaxseed, chia seeds, and walnuts contain ALA. However, ALA does not convert to EPA and DHA in your body very efficiently. Additionally, it is less effective than EPA and DHA at reducing inflammation and improving heart and brain health.
On the other hand, you can find EPA in fatty fish like salmon, mackerel, and sardines. EPA is important for reducing inflammation and supporting brain and heart function.
Similarly, you can get DHA from fatty fish and algae. It is significant for brain and eye development during pregnancy and early childhood; it can also help reduce inflammation and make your heart healthier.
What Can You Get from Omega-3?
Fatty acids are essential for healthy cell membranes. In particular, DHA is vital for cells in your eyes, brain, and reproductive system. Fatty acids also give your body energy. It supports your heart, blood vessels, and lungs. It also helps your immune system and hormone-making glands to work properly.
Taking fish oil or other supplements with omega-3 can lower your total circulating blood fats. Based on studies, supplements may reduce your risk of heart problems–this is especially true if you don’t get enough fatty acids. People with heart disease may benefit more from fatty acid supplements than healthy people.
Other than your heart, Omega-3 also benefits your brain health. A high amount of DHA is found in your brain. It plays a vital role in maintaining normal brain function, and it is crucial for brain development during pregnancy. DHA levels decrease with age, making remembering and learning new things more difficult.
Based on a study, DHA with EPA can help improve memory. This is because it promotes the growth of new neurons in the hippocampus, the part of the brain responsible for learning and memory processing.
Additionally, DHA has antioxidant and anti-inflammatory effects. As a result, it protects brain cells from damage.
Researchers also found that it has other advantages besides brain and heart health. Studies are ongoing to confirm its efficacy on various health conditions.
How Do You Take Omega-3?
Dietary Guidelines recommend adults obtain 8 ounces per week from food sources, while kids can take it in lesser amounts. In contrast, pregnant or breastfeeding women should eat about 8 to 12 ounces per week. However, experts caution pregnant women and children to avoid fish. It’s because they usually contain high or harmful levels of methylmercury.
According to the American Heart Association, eating oily fish twice weekly is a good idea. Two servings of oily fish per week provide around 500 mg of EPA and DHA–a great amount in supporting heart health!
However, you should aim for about 1 gram of EPA and DHA daily if you have heart disease. A higher dose of 2 to 4 grams of EPA and DHA daily lowers total circulating blood fats.
There are also supplements available in drug stores and online shops. Although, products vary when it comes to content and potency. Some have EPA, DHA, and vitamins A and D. Usually, these products contain 1,000 mg of fish oil which can hold 120 – 180 mg of EPA and DHA. You can take these supplements once daily, with or without food.
Omega-3 with EPA and DHA is generally safe. However, experts caution against exceeding 3 grams of combined EPA and DHA daily. Speak with your healthcare provider for proper guidance before taking fatty acid supplements.
How Does Your Body Absorb Omega-3?
Do you know those big gel capsules some people take containing fish oil? They can be hard to swallow because of their size, and the oil in the capsules can mix with your stomach juices, giving off a fishy taste when you burp.
Your body has to break down the EPA and DHA in fish oil capsules before they can be used. This process is called enzymatic hydrolysis. It means EPA and DHA need special enzymes in your stomach. Taking the capsules with some fat is also important for the enzymes to work.
If you don’t, your body might be unable to break down the EPA and DHA. As a result, you might not get all the benefits you were hoping for.
In contrast, other omega-3 capsules dissolve in your stomach quickly. They aren’t liquid but tiny oil crystals inside a capsule that contains EPA and DHA that doesn’t need to be changed before your body can use it. You can take these fatty acid capsules with or without food. Additionally, your body still absorbs all the EPA and DHA in it.
This omega-3 supplement is better since it bypasses your stomach and gets absorbed instantly. Best of all, it contains 500 mg EPA and DHA, comparable to 2,250 mg standard fish oil.
Additionally, fish oil supplements can go bad quickly and cause harm to your body. Sometimes, they may not even have the benefits you’re after.
But don’t worry, there’s a better option. Omega-3 crystals are a supplement that doesn’t spoil as easily and are absorbed more effectively by your body. So, if you want to ensure you’re getting the most out of your omega-3 supplements, try these crystals.
The remarkable part is that these crystals stay stable in the digestive system, ensuring you get the most out of the Omega-3. Plus, the final product is smaller than usual Omega-3 capsules, making it easier for older people to take. This new method could lead to better Omega-3 supplements that the body can use more effectively.
Takeaway
Omega-3 fatty acids with EPA and DHA support brain and heart function. You can get it from fish. Other than the food, you can also get it from supplements. These supplements may contain other vitamins with varying potency and doses. Some may not provide the right amount needed by your body.
Always check the manufacturer’s label to know its bioavailability. A 95% absorption rate makes it 4.5 times more effective than other standard fish oils. Choose the crystal ones to ensure you get most of the EPA and DHA. So, check out SoAcitve Omega 3 EPA & DHA ™ and see for yourself.
Remember, it’s important to talk to your healthcare provider for proper dosage and guidance.
Frequently Asked Questions
Question 1: What are the benefits?
Omega-3 fatty acids are crucial in brain function and heart health. They can also reduce inflammation and prevent chronic diseases. However, more studies need to confirm these benefits.
Question 2: What are the sources?
Omega-3 fatty acids can be found in fish and plant-based foods. Some of the best sources are fatty fish like mackerel, salmon, and sardines. Plant-based sources may not provide the same type of omega-3s as fish. But they can still be an excellent addition to a healthy diet.
Question 3: How much should you take daily?
Daily intake of omega-3 fatty acids varies depending on age, gender, and health condition. However, most health experts recommend 250 mg to 500 mg of combined EPA and DHA daily. Although, it’s best to talk to your healthcare provider to know the right amount for you.
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