Omega-3s are fats that perform a number of super important functions in your body. You can get them by eating foods like fish and nuts, and you can get even more by taking omega-3 supplements.<\/p>\n
Find out whether these supps are right for you and where to find them.<\/p>\n
Best omega-3 supplements<\/p>\n
Looking for the best supplements for getting more omega-3s? These are our top picks:<\/p>\n
Omega-3s are types of polyunsaturated fats your body needs to function at its best. <\/p>\n
There are three main types of omega-3 fats:<\/p>\n
Foods like herring, sardines, salmon, and algae are rich in DHA and EPA. ALA is concentrated in plant foods like vegetable oil, walnuts, chia seeds, and flaxseed.<\/p>\n
ALA can be used as-is for energy. But your body has to convert it into DHA and EPA before it can be helpful for other important functions. <\/p>\n
DHA and EPA have a *lot* of other important jobs to do, including:<\/p>\n
FYI: Even though your body can turn ALA into DHA and EPA, the conversion rate is very low. Only 0.5 to 5 percent of ALA converts into DHA, and 5 to 8 percent converts into EPA. <\/p>\n
Try to get enough DHA and EPA directly through food or with a supplement. <\/p>\n
How many omega-3s do you need daily? <\/p>\n
Most folks can aim to get about 200 to 500 milligrams of EPA and DHA per day. Eating a few portions of fatty fish each week or taking an omega-3 supplement will get you there. <\/p>\n
Some experts recommend taking between 2 and 4 grams of omega-3s per day to reduce your risk of cardiovascular disease.<\/p>\n
Studies have shown that DHA and EPA supplements can benefit your health in a bunch of ways. <\/p>\n
Not all inflammation is bad. Some inflammation is actually important for your health. Chronic inflammation, though, is a major cause of disease.<\/p>\n
Research suggests that taking omega-3 supplements may help decrease inflammatory markers like interleukin-6, C-reactive protein, and tumor necrosis factor in some people. That could help reduce disease risk and improve overall health.<\/p>\n
Omega-3s are strongly linked to heart health. Research suggests that taking omega-3 supplements may help decrease heart disease risk factors such as high triglyceride levels.<\/p>\n
Research has found that omega-3 supplements can reduce triglyceride levels, both in general and in folks with an increased risk of heart disease.<\/p>\n
Plus, omega-3s seem to have even more heart health benefits, including:<\/p>\n
These effects may help reduce your risk of developing heart disease. <\/p>\n
Just keep in mind that the omega-3 supplements you find at the store arent the same as prescription omega-3 products. Those have to come from a medical professional.<\/p>\n
Omega-3s help support brain health in a few different ways. <\/p>\n
Studies suggest that omega-3s may help protect against mental decline and improve brain function later in life.<\/p>\n
Omega-3s play an important role in brain development as well. Thats why doctors recommend that you take an omega-3 supplement during pregnancy.<\/p>\n
Omega-3s can benefit your health in many other ways too. <\/p>\n
Taking omega-3 supplements may help improve symptoms of depression, reduce pregnancy complications, improve insulin resistance, and more. <\/p>\n
OK, so omega-3s are crucial for health. But do you need to take them as a supplement?<\/p>\n
If you eat at least two servings of omega-3-rich seafood (like sardines, salmon, mackerel, or herring) per week, you may not need an omega-3 supplement.<\/p>\n
However, if youre not a seafood lover or you dont eat fish for ethical reasons, you might want to consider taking a supplement. <\/p>\n
There are a few risk factors for developing low levels of DHA and EPA, including:<\/p>\n
Your doctor may recommend a high dose fish oil supplement if youre at risk of developing heart disease or if you have an inflammatory disease like rheumatoid arthritis. <\/p>\n
If youre not sure if you should be taking an omega-3 supplement, contact a doctor or a registered dietitian for personalized advice. <\/p>\n
If youre interested in taking an omega-3 supplement, its important to choose the right kind for you.<\/p>\n
There are a few different types of omega-3 supplements:<\/p>\n
Levels of DHA and EPA can vary among supplements, but most contain 500 to 1,200 mg per serving. Talk with your doc if you need dosing advice. <\/p>\n
Always choose omega-3 supplements from trusted brands. <\/p>\n
Pro tip: Keep your omega-3s in a cool, dark place. Some manufacturers even recommend keeping them in the fridge. Omega-3s are fats and can go rancid if they get too hot.<\/p>\n
There are tons of omega-3 supplements on the market. Here are some great choices for both fish- and algae-based supplements:<\/p>\n
Omega-3 supplements are safe for most people. According to the National Institutes of Health, even high doses of up to 5 grams per day have no apparent negative health effects. <\/p>\n
Most people dont experience side effects when taking omega-3 supplements. But you may experience a fishy aftertaste or a bit of indigestion after popping a fish oil pill.<\/p>\n
Keep in mind that omega-3 supplements may cause interactions with blood-thinning medications. High dose supplements could interfere with blood clotting. <\/p>\n
If youre on blood-thinning medications, talk with your doctor before taking omega-3 supplements. <\/p>\n
Omega-3s are super important for your health. While you can get these helpful fats from food, omega-3 supplements have been linked to some impressive benefits. <\/p>\n
If you dont eat a lot of seafood (or many omega-3-rich foods in general), talk with a medical professional about omega-3 supplements. A supplement might be a good way to make sure youre getting enough omega-3s in your diet.<\/p>\n
<\/p>\n
See more here: <\/p>\n
Omega-3 Supplements: Health Benefits and Top Brands - Greatist<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" Omega-3s are fats that perform a number of super important functions in your body. You can get them by eating foods like fish and nuts, and you can get even more by taking omega-3 supplements. Find out whether these supps are right for you and where to find them. Continue reading