Omega 3 Fatty Acids
You hear a lot of people say they take omega-3 fatty acid supplements and that you should take them too. But what are the omega 3 benefits? And if you eat well, do you still need a supplement?
Let’s quickly break down what omega-3 fatty acids are, then look at how a fish oil supplement or other omega-3 supplements can be beneficial for your health.
There are two major families of essential fatty acids: omega-3 and omega-6. They are called essential because they must be obtained from food sources. Typical Western patterns are heavy in omega-6 from processed foods and certain vegetable oils, which tends to be more pro inflammatory. In contrast, omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their anti inflammatory effects and are found in fatty fish such as salmon, mackerel, sardines, and anchovies, as well as nuts, seeds, and olive and avocado oils.
Why Omega 6 & Omega 3 Balance Matters
The ratio of omega-6 to omega-3 is often cited near 4:1 or less, but the average intake can reach 10:1 to 50:1. This imbalance can drive inflammation in the body, affecting brain, cardiovascular, skin, hormonal, and immune health. Increasing omega-3 intake helps bring this back into balance.
How Omega-3s Work in the Body
EPA and DHA are incorporated into cell membranes throughout the body, improving membrane fluidity and communication between cells, including immune cells. One plant-based omega-3, alpha linolenic acid (ALA), is found in flaxseed, chia, and walnuts. The body can convert a small amount of ALA into EPA and DHA, but conversion is limited, which is why direct sources of EPA and DHA from seafood or algae are valuable.
Deficiencies of omega 3 fatty acids are common at varying levels and can be associated with growth retardation, reproductive failure, skin lesions, kidney and liver disorders, neurological and visual problems and even anxiety or depression. Needless to say, supplementation is quite important. Omega 3 fatty acids are beneficial because they support heart health, brain health, your immune response and reproductive health. Below are 5 benefits of omega 3 fatty acid supplements.
Five Key Omega 3 Benefits
1. Brain Health & Mood
60% of your brain is fatty tissue and utilizes a majority of the fat you consume. It is important to feed your brain the good kind of anti-inflammatory fat and support vascular renewal in the brain. DHA is the major structural component of the brain and is neuroprotective, allowing for improvement and preservation of memory and focus.
Additionally, omega 3 fatty acids support serotonin, a feel-good hormone, in the brain, thus it is essential in brain growth, development, learning, and a good mood! Brain inflammation is a common causative factor in any mood disorder, including anxiety and depression. The anti inflammatory effects of EPA and DHA can help restore balance. So, for overall brain health and mood, omega 3 fatty acids are of utmost importance.
2. Cardiovascular Health
Omega 3 fatty acids are well known to benefit all cardiovascular and heart health. Due to omega 3 fatty acid’s anti-inflammatory effects, they have been shown to reduce blood viscosity, lower cholesterol and triglyceride levels, reduce blood clots by dilating blood vessels, lower blood pressure, minimize circulatory disorders, protect against irregular heartbeats and encourage blood flow to tissues. For any cardiovascular concern or family history of, omega 3 fatty acids can make a huge difference!
For more heart-supporting strategies, see our other blog post on cardiovascular health: https://regeneratehealthmc.com/blog/heart-health-and-naturopathic-medicine-natural-ways-to-improve-cardiovascular-health/
3. Inflammation
Inflammation is at the root of most chronic disease processes. For this reason, ALMOST ANY TREATMENT MUST ADDRESS AND REDUCE INFLAMMATION. Rather than loading the body up with damaging NSAID’s or steroids, omega 3 fatty acids are safe and have been shown to have similar effects with many more benefits. Omega 3 fatty acids, mostly the EPA component, are great for the inflammation associated with muscle and joint concerns, skin lesions, high cholesterol, headaches, and other chronic disease pathologies.
More on inflammation at our blog post here: https://regeneratehealthmc.com/blog/the-root-cause-of-inflammation-in-chronic-disease/
4. Immune System
Omega 3 fatty acids are very beneficial in regulating the immune system. A large part of this is due to its anti-inflammatory effects, however it also helps signal the body to produce fever and pain during injury. Fever and pain, although uncomfortable, are part of the body’s protective mechanisms and actually help the body fight against pathogens. Omega 3 fatty acids have also been shown to be protective in cancer, as they help fortify the membranes of healthy cells and destroy tumor cells.
Another important immune-modulating aspect of omega 3 fatty acids is in autoimmunity. Omega 3 fatty acids help to increase white blood cells and decrease inflammation, associated with many autoimmune diseases, such as rheumatoid arthritis.
5. Reproductive and Hormonal Health
Did you know that fat is needed to synthesize hormones? So without enough healthy fat in your diet you won’t make enough hormones! Low libido? Could be your diet or lack thereof! Not only that, but omega 3 fatty acids are a very important part of fertility for a couple because they enhance sperm count, quality, morphology and motility. Omega 3 fatty acids, specifically DHA, are also important for egg quality and neurodevelopment of the fetus throughout pregnancy.
EPA vs DHA vs ALA (What’s the Difference?)
EPA (eicosapentaenoic acid):
Primary sources: marine fish, fish oil
Key roles: anti-inflammatory activity, cardiovascular and joint support
Notes: often paired with DHA in supplements
DHA (docosahexaenoic acid):
Primary sources: marine fish, fish oil, algae
Key roles: structural fat in brain, eyes, and nerves
Notes: important for cognition and visual function
ALA (alpha linolenic acid):
Primary sources: flax, chia, walnuts
Key roles: plant omega-3 and precursor to EPA and DHA
Notes: human conversion to DHA is limited, so include direct EPA and DHA sources
Best Food Sources of Omega-3
- Fatty fish such as salmon, mackerel, sardines, anchovies, and herring for direct EPA and DHA
- Plant foods for ALA: flaxseed, chia seeds, walnuts, hemp seeds
- Pasture-raised eggs and certain algae for additional omega-3s
Aim for two to three servings of fatty fish weekly for natural EPA and DHA. For a cholesterol primer, see our blog post: https://regeneratehealthmc.com/blog/cholesterol-the-good-the-bad-and-the-not-so-ugly/
Omega-3 Supplements: How to Choose
If you do not eat fish regularly, a fish oil supplement or algae-based omega-3 can help.
What to look for in omega-3 supplements:
• Check the amount of EPA and DHA per serving, not just total fish oil
• Choose products with third-party testing for purity and oxidation
• Triglyceride or re-esterified triglyceride forms are often well absorbed
• Consider algae-derived DHA if you prefer a plant-based option
How Much EPA and DHA
For general wellness, many adults target approximately 500 to 1,000 mg combined EPA plus DHA per day. Clinical targets for elevated triglycerides are higher and should be supervised by a physician. Your ideal dose depends on diet, health history, and goals. But for most people will be two omega 3 softgels daily.
Recommendations for fat intake vary based on health status, weight, basal metabolic rate, and health goals, so they are very different for each individual. This is why it’s so important to work with a Naturopathic Medical Doctor to help you create a health plan to identify root causes, dose specific herbs and nutrients according to your body and reach your goals safely and efficiently.
In conclusion, our recommendations to optimize your health are to minimize inflammatory fats that come from vegetable oils, processed foods and high animal meat diets and instead include more omega 3 fatty acids found in fish (highest is in salmon, mackerel, sardines and anchovies), walnuts, chia seeds, flax seeds, olive oil, avocados, leafy green vegetables. We suggest omega 3 fatty acid supplements so that we can support a high therapeutic dose to maximize the benefit of the nutrient.
As a reminder, always be sure you are working with a licensed Naturopathic Medical Doctor to make sure your diet, lifestyle and supplementation is safe and suited for your body. Correct dosing and quality supplements are a very important part of a healthy plan, so be sure you know what you’re taking! Wishing you your best health!
