Introduction

Omega 3 fatty acids are extremely well studied and documented for their benefits with regards to cardiovascular health, performance and recovery. Yet, they are one of the nutrients that are often neglected when it comes to supplementation. This is a concern, especially as many people struggle to consume enough through their diets. In this article, we will explore everything that you need to know about Omega 3s. We’ll go over their types, benefits, sources and ultimately conclude whether they’re worth the investment for supplementation. 

What are Omega 3 Fatty Acids?

Omega 3 fatty acids are a type of polyunsaturated fat which your body cannot produce on its own. This makes them an essential fat, which means that they must be consumed through diet or supplementation (similar to Essential Amino Acids). These types of fats play a role in many processes in the body, including things like regulating inflammation, brain function and heart health.

There are different types of Omega 3s, which we will break down now. 

Eicosapentaenoic Acid (EPA)

EPA is mainly found in fatty fish such as salmon, mackerel, sardines and anchovies, as well as higher quality fish oil supplements such as our Omega 3 Fish Oil. It is mainly known for its anti-inflammatory properties, which may make it beneficial for supporting recovery from intense exercise. 

It may also support cardiovascular health by lowering triglycerides and improving endothelial function. One of the main benefits of EPA is that it is highly bioavailable, especially when coming from marine sources. 

Docosahexaenoic Acid (DHA)

DHA is also an abundant fatty acid from fatty fish, fish oil supplements, as well as algae based supplements for those on a vegan or vegetarian diet. It is a key structural component of the brain, retina and nervous system. It may also improve mental clarity and focus, which can make it extremely valuable for athletes under a lot of cognitive stress. 

Alpha-Linolenic Acid (ALA)

ALA is most commonly found in plant based foods such as flaxseed, chia seeds, hemp and walnuts, as well as canola oil and soy products. It is a precursor to EPA and DHA, however due to its conversion rate in the body (less than 10%), only a small fraction of it is converted into EPA and DHA. This means that in many cases if you are supplementing it for this purpose, or maybe you are on a vegan or vegetarian diet, you may wish to also supplement with EPA and DHA directly. 

Stearidonic Acid (SDA)

SDA is found in plants such as echium and hemp and is a precursor to EPA. It may support antiinflammatory pathways, however if you were to choose to supplement one or the other, you’d be better supplementing with a fish oil supplement that contains EPA directly. 

Eicosatetraenoic Acid (ETA)

ETA is found in some fish oils and is thought to perhaps reduce inflammation and support joint health; however, the research on this is limited, but promising thus far. 

Omega 3 Benefits 

Essentially, Omega 3 fatty acids are instrumental for cellular health, and play a key role in many systems in the body. Benefits include:

May Support Heart Health

EPA and DHA have been shown in studies to reduce triglycerides, which may lower blood pressure and reduce the risk of cardiovascular issues.

Brain & Cognitive Function

DHA is a key component for maintaining brain structure and function, which may reduce neuroinflammation and support memory. 

May Support Joint & Bone Health

Omega 3s have been shown to reduce inflammation in joints and potentially preserve cartilage integrity, which may improve mobility and reduce pain. 

May Improve Mood

Omega 3 fatty acids support the neurotransmitter pathways an d may reduce neuroinflammation which can help with mood regulation. 

Anti Inflammatory

Omega 3s decrease the production of inflammatory compounds and improve anti inflammatory pathways, which can benefit overall recovery and may reduce chronic inflammation.

Dietary Sources of Omega 3s

Consuming enough Omega-3s can be difficult. It isn’t impossible though. Here are some of the main sources to look out for:

• Fatty Fish (Rich in EPA and DHA)

• Mackerel (around 4000mg EPA & DHA)

• Salmon (around 2000mg EPA & DHA)

• Sardines (around 2000mg EPA & DHA)

• Anchovies (around 2000mg EPA & DHA)

• Herring (around 2000mg EPA & DHA)

• Plant Based Sources (Rich in ALA)

• Flaxseed (around 6000mg ALA)

• Chia Seeds (around 6000mg ALA)

• Hemp (around 6000mg ALA)

• Walnuts (around 2,570 ALA)

• Omega 3 Enriched Foods (EPA & DHA) 

• Eggs (around 100-150mg EPA & DHA)

How Much Omega-3 Do You Need?

Omega 3 daily requirements very much depend on your lifestyle, body and activity levels, however the general consensus is around 500-1000mg per day.

In many cases though, it can be challenging to get this from food alone consistently. We therefore recommend to consume fatty fish at least twice per week and supplement with 3g per day of Omega 3.

When choosing a supplement, you should always look at the source, opting for products which are sustainably sourced from fish or algae.

You should also look for supplements with low TOTOX levels, and certifications like GOED for quality assurance. Always also check the EPA & DHA dosage to ensure that it meets your daily requirements.

Conclusion

Omega 3 fatty acids are required for your overall health, with numerous benefits including heart health, brain function, performance and recovery. Whilst dietary sources like the ones we’ve described are great options, it can be difficult to achieve your recommended daily dose of omega 3, so supplementing with an Omega 3 Fish Oil Supplement can be useful.