Benefits of Omega-3 fatty acids: Everything you need to know about healthy fatty acids

Is there one supplement that is best for overall health? That’s a tough question to answer, as everyone’s needs are different. But if we had to recommend one, a high-quality omega would definitely be at (or near) the top of our list. Why? Because healthy fats have some of the most widespread effects on our overall health. If you’re curious about the benefits of healthy fats found in omegas, let us share them with you! 

What is Omega-3?

Before you dive into the benefits of Omega-3s , it's important to understand what they are. Omega-3s are fatty acids commonly found in foods like fish, nuts, seeds, and oils. There are three main types of Omega-3s - alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Of these, you've probably heard of EPA and DHA the most, as they play a very important role in many aspects of human health.

Benefits of Omega-3

Mental health

One of the most important (and best-known) benefits of Omega-3 is mental health. Why do healthy fats affect mental health so much? In short, Omega-3 plays a very important role in the structure and function of cell membranes, and is densely concentrated in the brain. So when your diet lacks healthy fatty acids, it's no surprise that the tissues made from these fats are the first to suffer. 

When it comes to mental health, Omega-3s have a major impact on inflammation as well as cellular structure in the brain. Both of these can be attributed to the benefits of Omega-3 for depression. However, these positive effects are not limited to depression, and have a much broader impact on many aspects of mental health, including overall mood, anxiety, ADHD (attention deficit hyperactivity disorder), and more. 

Feel free to read more here about vitamin B and all the benefits of taking them daily.

Adolescent brain health

While mental health throughout life is important, we cannot ignore our developmental years where the brain is constantly growing and changing. Ensuring a healthy supply of Omega-3s in early childhood is crucial for both brain and nervous system development, as well as impulse and mood control in children, especially when it comes to managing ADHD. As mentioned, the structural function of Omega-3 fatty acids in the brain cannot go unnoticed. In fact, DHA is the most important fatty acid responsible for the structure of the central nervous system and retina.

In terms of ADHD treatment, this can be attributed to the anti-inflammatory effects of Omega-3 and the fact that dietary deficiencies can alter neuronal function, hormone balance, and nerve signaling which, not surprisingly, has a major impact on mood and impulse control.

Asthma

Now you may be thinking, “How can omega help with asthma?” That brings us back to the role of omega-3 fatty acids in regulating inflammation. Because asthma is a condition involving chronic airway inflammation, it’s not surprising that these healthy fatty acids may be protective against asthma. 

Bone health

When most people think of bone health, the first thing that comes to mind is often a calcium/magnesium combination. But did you know that omega is also good for our structural system? Although there is no obvious connection between Omega-3 and bone health, it has been shown to improve intestinal absorption of calcium. This then results in more calcium available for bone maintenance. 

However, it is important to remember that this effect is still being studied and that further research is needed. 

Heart health

Another well-known benefit of Omega-3 is heart health. The anti-inflammatory properties of these healthy fatty acids do wonders for our circulatory system! This has been quite well studied as populations that have a higher intake of Omega-3 fatty acids tend to have lower incidences of heart-related health problems, including a reduced risk of heart attacks. 

A perfect example of this is the Sami people. While they ate significant amounts of red meat, they often turned to fishing for their nomadic lifestyle and nature-guided diet. 

Their cold-water catches were packed with healthy fatty acids, and combined with their highly active lifestyles, it created a gene pool that has been resistant to cancer and heart problems for generations. 

Sleep

The circadian rhythm is arguably the most important bodily cycle. It’s the reason we feel tired at night and awake in the morning – the daily fluctuations that tell our hormones what to do and when. Without it, we simply wouldn’t function the way we do! So what does this have to do with Omega-3? Our circadian rhythm can be influenced by many things, one of which is diet!

Melatonin is the main hormone that drives our sleep-wake cycle, and minerals like magnesium, zinc, and fatty acids all play an important role in its synthesis. On top of this, studies have also shown that Omega-3 levels in cell membranes can also have an impact on sleep apnea!

General health – inflammation, body composition and metabolic syndrome 

Even if you’re not concerned about a specific health condition, Omega-3s are still a great way to support overall health. They help regulate inflammation (which everyone experiences to some degree). The fact is, inflammation is the underlying cause of many chronic health conditions, and many people don’t get enough of it through their diet. So if you’re looking to be proactive about your health, Omega-3s are a great addition to any health regimen. 

Omega-3 supplements

Are you considering an Omega-3 supplement? If you've never taken one before, you probably have some questions. That's exactly what we're here for! 

How much Omega-3 per day should I take?

The daily intake level of Omega-3 depends on a couple of things – supplements as well as individual health. For someone who has issues with chronic inflammation or a related health condition, they will likely benefit from higher Omega-3 intake. A person looking to support overall health and eat a good, varied diet will not need as much. Regardless, a minimum of 250-500mg of combined EPA and DHA per day is recommended for healthy adults. For therapeutic cases, some recommend 1000-3000mg per day. If you are unsure, the best advice is always to speak to a licensed healthcare professional or dietitian. 

Omega-3 foods

If your diet lacks Omega-3, it's a good idea to supplement. But that doesn't mean food can't provide some of your daily intake as well. 

When it comes to Omega-3 sources, these are some foods you can include in your diet:

- Salmon, herring, tuna and many other types of fish/seafood

- Flaxseed oil

- Chia, flax and hemp seeds

- Walnuts

- Soybeans

Best Omega-3 Supplements

The best Omega-3 supplements should contain oil from high-quality sources. Because fatty acids are chemically fragile, they can easily go rancid (and therefore have an adverse effect on your health if consumed). Even if this is not the case, the quality of a supplement should always be at the top of your list. When you choose to consume supplements, you want better health. If the nutrients you are adding to your body are causing more stress to be absorbed and used, then there is really no point in taking them at all. So the question that remains now is – what is the best Omega-3 supplement?

Aarja Health offers both vegan and non-vegan Omega-3 supplements with the quality and safety standards you all know and love. Our Premium Omega3 BOOST Krill Oil provides both EPA and DHA fatty acids as well as some of krill’s other natural nutrients like astaxanthin (an antioxidant) and choline. For others looking for a plant-based alternative for Omega-3, Aarja Health offers Vegan Omega- 3 with a similar combination of EPA and DHA, extracted from high-quality algae for a sustainable, plant-based source of the healthy fatty acids. With quality you can trust, Aarja Health has your Omega-3 needs covered!