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Heart health and more: The benefits of omega-3 fatty acids
Are you getting enough omega-3 fatty acids in your diet? If not, you’re missing out on some key benefits.
Mauricio Clavijo
February 09, 2024
Omega fatty acids: Good fat vs. bad fat
Fat is one of the key macronutrients your body needs to function along with protein and carbohydrates.
Fat gives you energy, helps protect your organs, supports cell growth and helps your body absorb other nutrients, among many other functions. Fat is a key player in your optimal health.
Of course, that statement comes with some caveats. Your body is kind of picky when it comes to what type and how much of each fat it wants.
“Thankfully, you can increase your intake of omega-3 fatty acids through your diet or by supplementation,” Bender said.
You can only get omega-3 fatty acids from the food or drink you consume because our bodies cannot produce them on their own; that’s why they are called essential fatty acids.
Benefits of Omega 3
Omega-3 fatty acids are the building blocks of our cellular walls, or the membrane, so the benefits of consuming adequate amounts are wide ranging.
“Like the skin of a fruit or vegetable, these cellular membranes are extremely important because they protect our cells from the outside world,” Bender said. “They are the gatekeepers, allowing and protecting the passage of certain nutrients as they enter and leave the cell.
Diet and vitamins for heart health
Scientific research suggests adequate consumption of omega-3 fatty acids has cardiovascular health benefits. They help maintain already normal blood lipid levels and already normal blood pressure. This makes them something to consider in a diet for healthy hearts.
Omega-3 benefits for skin
Omega-3 fatty acids work to support your skin health from the inside by helping to support your skin’s structural health.
Omega-3 brain benefits
There are notable omega-3 benefits for brain health. Both EPA and DHA are important omega-3 fatty acids found in brain tissue. It’s key for adult brain function and childhood brain development.
“DHA is important for maintaining cell membrane fluidity, which helps cells communicate properly with one another.’
EPA is found in smaller concentrations in the brain, but it still plays an important role in energy production and maintaining the proper balance with DHA.
Omega-3 for eyes
DHA occurs naturally in the eye, especially the retina, and is important for normal eye function. Both EPA and DHA support healthy eye moisture.
A large study showed a benefit for eye moisture in the participants who consumed omega-3 fatty acids from fish compared to those who ate little or no seafood.
Omega-3 for joint health
Omega-3 fatty acids have also been shown to support healthy joints, including normal joint function and joint tissue. It supports the maintenance of healthy joints as you age as well as healthy joint mobility.
Sources of omega-3
The Heart Association and the National Institutes of Health recommend adults consume fatty fish at least two times per week. Experts recommend consuming between 250-500mg of EPA and DHA each day.
If you’re feeling a bit inadequate because you know your intake falls considerably short of that, take solace in the fact that you’re not alone. Ninety percent of people don’t get the recommended amount of omegas in their diets, according to the USDA Dietary Guidelines.
What are good sources of omega-3s? EPA and DHA are found in fatty fish, shellfish, their oils and algae, while ALA is typically plant based—walnuts, other nuts and their oils, beans and plant oils, and various seeds and seed oils, especially chia seeds.
You can also consider a fish oil supplement to help fill the gaps of omega-3 fatty acids, especially if you are not a big fan of seafood, seeds or nuts.
Omega-3 side effects
As with many things, you can have too much of a good thing. It’s best to consume omega-3 fatty acids in the recommended amounts to avoid any adverse reactions.
When it comes to omega-3 supplements with fish oil, however, there is a common omega-3 side effect that occurs even when taking the recommended amount: A tendency to burp up an unpleasant fishy taste. that’s also indicative of the difficulty our bodies have in absorbing omega-3 fatty acids.
“Our digestive fluids are very high in water, and as you probably know, oil and water don’t usually mix” , “This means that in our digestive tract, fats tend to float on the top of digestive fluids. This is why with some omega-3 supplements you may have experienced that unpleasant, fishy burb-back.”
Nutrilite Omega 3 supplements, which include ALA from chia seeds and DHA and EPA from fish, were formulated with a new technology tackling that problem and increasing the absorption rate three-fold.
“Our special formulation combines omega-3 fatty acids with an absorption technology that works much like the bile in our stomachs”, “Results from our own human clinical study found three times better absorption compared to the same formula without the absorption technology. It’s also gentle on the stomach and there’s less fishy burp back.”
