Omega-3 fats are strong contenders for a supplement everyone should be taking. They're up there with things like vitamin D.
So, when I say that we're going to look at Omega-3 fatty acids, we're covering the essentials: what they are, the different types, and why you might take them.
It's going to be a brief, easy crash course on omega-3, fish oil, and how a simple and inexpensive food supplement can change your diet for the better.
What Are Omega-3 Fats?
Omega-3 fats are a group of fats that are closely related to the function of your immune system. This is important because the cells that it affects are anti-inflammatory and help regulate the health of a wide range of tissues and organs.
Not only are they important – they're essential: your body can't produce them, and you need to get them from food. There are three different omega-3 fats, and their length defines them – basically, the longer, the better.
ALA is the shortest chain omega-3 and is the only form widely available in plant and animal foods.
EPA is the first long-chain Omega-3 and is good for heart and immune function.DHA is the longest omega-3 and helps the broadest range of health processes from brain well-being to triglyceride levels
The hard part is that you can't convert them very well. For most purposes, these fats will affect your body based on the form you got them in – we cannot easily convert ALA into EPA or DHA, which are the most beneficial forms of Omega-3 fatty acids.
The difficulty of getting these and their importance for inflammation control and well-being are why Omega-3s are so widely supplemented.
'How does it work/What's the problem?'
Anti-inflammatory Effects
Omega-3s produce anti-inflammatory eicosanoids in the body. These help reduce chronic inflammation – a risk factor linked to a wide range of different problems such as aging, diabetes, and arthritis.
It also reduces the risk of common mediating factors in other problems, like your immune system's over-activity. This is a problem because it's easy for an over-zealous immune system to break down tissues because it thinks it's fighting infection.
Neuroprotective Powers
Omega-3s and their anti-inflammatory effects also engage with your brain and are neuroprotective.
Not only do the anti-inflammatory effects keep your brain healthy, but Omega-3s are also helpful for improving the maintenance and regeneration of brain tissues in healthy and unhealthy brains.
These are important because the dual-action of omega-3 fats in the brain is crucial in all stages of life.
They support healthy brain development, maintain performance in our primes, and slow the aging of the brain – both in mental performance and maybe even degenerative diseases like Alzheimer's.'
DHA is specifically and directly useful for the brain, with its own special compound, Neuroprotectin D1, that has powerful brain-specific anti-inflammation power.
Omega-3s are even tied into the development of mood disorders like depression – where risks are lower, and symptoms can be "softened." This means benefits to health, performance, and personal well-being. An excellent combination!
Triglycerides and Cardiovascular Health
Omega-3 fats are great for regulating your metabolism, where they act on both your blood fats: triglycerides and cholesterol.
It helps reduce the risk of dangerous very-low-density-lipoproteins. These are the worst of the worst when it comes to cholesterol, and improving them with Omega-3 fats is an easy way to adjust your risk of high blood pressure, heart disease, and stroke.
Omega-3s also bring down your general triglyceride levels in your blood, which further lowers these risks and controls your metabolic health. These benefits are even more pronounced when you're more at risk, where it helps turn back the risks more effectively.
How Can You Get Omega-3 Fats into your Diet?
Omega-3s aren't optional—they're an essential form of fat. Either you have enough of them, or you're deficient.
Adjusting your diet or supplementation to reach healthy levels is an important priority in a diet. It's not the top of the list, but it's up there, and the benefits of Omega-3 make it a great time, effort, and financial investment.
The best option is always going to be a diet rich in high-quality fish and seafood. It's one of the best fat and protein sources and provides a wealth of other crucial vitamins and minerals.
Regular fish intake is associated with improved health markers across the board, as seen in fish-rich diets like the Japanese or Nordic cultural diets.
Omega-3 supplementation is a regular option for those who don't eat fish often or seek supplements beyond normal levels. This helps top you up but shouldn't be a crutch or replacement for the real thing.
You want to prioritize the EPA/DHA content of omega-3 supplement capsules or liquids. Cod liver oil capsules are another excellent choice with the additional vitamin A and D content, which are great fat-soluble vitamins with synergistic benefits.
Also, consider the cost. If you have to take twice as many capsules to get the same EPA/DHA, but the cost is that much less, it might be a better choice. Omega-3 supplements are readily available, and the prices range wildly. 2 cheaper capsules might out-perform a single capsule at double the price.
Summary & Key Points
Omega-3 fats are essential – and to that extent, you need to consider them. However, it's their range and quality of life benefits that really make them worthwhile.
The benefits of w-3 or n-3 fats for men are precisely in that anti-inflammatory region.
They help with regular health and well-being across a wide range of systems, as well as supporting mood and reducing the risk of mood disorders.
Going from deficiency to sufficiency can be a great way to improve various aspects of your life for almost no actual cost. The cost to benefit on omega-3 as food, pure capsules, or cod liver oil is enormous.
If you're going to invest in supplements, it's an essential and worthwhile purchase. If you're still a skeptic, get the cheapest form you can find and just trial it.
References
- Types of omega-3: https://doi.org/10.3810/pgm.2009.11.2083
- Anti-inflammatory: https://doi.org/10.1042/BST20160474
- Neuroprotection: https://doi:10.1097/MCO.0b013e32802b7030
- Cardiovascular benefits: https://doi.org/10.1161/ATVBAHA.119.313286
- Human conversion of ALA: https://doi.org/10.1016/j.plefa.2009.01.004 and https://doi.org/10.1016/j.plipres.2009.07.002
