The ins and outs of Omega 3

Omega 3-fatty acids are essential fatty acids. This means that you need to obtain them from food or supplementation – they aren’t produced by the body itself.

Research has shown that the omega-3s with the most benefits are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Omega 3-fatty acids are essential fatty acids. This means that you need to obtain them from food or supplementation – they aren’t produced by the body itself.

Omega 3's play an important role in inflammation, heart health and brain function.

The three most important Omega 3's are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Where do I get Omega 3's in my diet?

🐟The most prominent sources of EPA and DHA are in fish, e.g. salmon, mackerel, sardines, pilchards. All types of fish contain Omega 3's, but the higher the natural fat content, the better.

⚛ALA is prominent in in flax seeds, chia seeds, canola seeds and canola oil.

Benefits of omega-3 fatty acids

Among other benefits, Omega 3s provide support for your back, neck and joints, your skin, your heart health and your brain function.

Cardiovascular health They are especially good to help lower your blood pressure, improve your blood circulation, improve blood vessel function and lower triglyceride levels (important in cholesterol metabolism).

Back, neck and joints Its anti-inflammatory action is seen in the treatment and prevention of back, neck and joint pain.

Brain & nervous system Omega 3s provide support with healthy tissue in your brain and nervous system and with the transmission of signals in your brain. It further supports your memory, mood stability, brain function and keeps brain and nerve cells healthy. → Supports children with learning difficulties in their cognition and attention ability.

→ Maintenance of a positive mood and maintenance of memory and cognition.

How much do I need per day?

Preventing deficiency → 500mg (EPA + DHA)

Proactive support → 1000mg (EPA + DHA)

High-intensity support* → 2000 – 4000mg (EPA + DHA)

* For those with diagnosed cholesterol abnormalities, heart problems or a deficiency.

How do I ensure I get enough in my diet?

🐟 Fish is a prominent source and EPA and DHA are found here in its most natural form. Often a portion of fish can provide between 1500 - 4500mg of Omega 3.

⚛ Flax seeds and chia seeds are great sources of ALA. One serving of either of these provides more than 1500mg Omega 3.

💊 Supplements can be used to help get you to your optimal intake. One capsule generally provides between 300 and 400mg Omega 3.

🔍 Read the labels of fish products to ensure that the fish has been sourced from companies practicing sustainable fishing.