OMEGA-3s AND THEIR ROLE IN OVERALL HEALTH
The supplement game is one where many are very pro or anti-supplement. Supplements should be exactly as they are listed, a SUPPLEMENT to a proper diet, in order to help fill in the gaps where our food may lack. Even someone who is great about getting in fiber, a variety of fruits and vegetables, and has a rotating schedule of foods they eat, may be missing out on some key nutrients. This is where supplements come into play - your micronutrients.
Most are comfortable with the idea of a multi-vitamin and protein powder, as these are some of the most common (and least intimidating) supplements. But, what about omega-3s? Do you need them, and if so, what considerations should you take when choosing an omega-3 supplement? How much, how often, and what do they actually do?
WHAT ARE OMEGA-3'S?
By definition, omega-3s are polyunsaturated fatty acids characterized by the presence of a double bond, three atoms away from the terminal methyl group in their chemical structure. This differs from an omega-6 fatty acid, with the double bond being six atoms away from the terminal methyl group. The photo below shows us some examples of each, with the COOH being the methyl group on the end, and the double line showing a double bond.
Now this part may not interest you in the slightest, but the difference between these two is what makes it so important to our health. Omega-3s are found in things like olive oil, fish, and walnuts, whereas omega-6s are found in foods like vegetable oils, fast food, beef, and pork. Now, we do need both of these types of fatty acids, but we would like to see more intake of omega-3s due to their protective benefits for long term health. However, most people are disproportionately consuming more omega-6s than 3's.
WHAT ARE THE BENEFITS OF TAKING OMEGA-3s? AND WHY SUPPLEMENT THEM?
Reduction in “bad” or LDL cholesterol and increase in “good” or HDL cholesterol: High cholesterol is connected to an increase in risk for heart disease and stroke, as well as other diseases. Omega-3s have been shown to decrease LDLs and triglycerides, as well as increasing HDLs. They have also been shown to prevent plaque build up in arteries, reduce blood clots from forming, and help reduce inflammation.
Reduction in overall inflammation, leading to lower risk for disease: Chronic inflammation is linked to many of the Western chronic illnesses (metabolic syndrome and diabetes, to name a few). Omega-3s have been shown to reduce overall inflammation by reducing production of inflammatory molecules such as cytokines and eicosanoids.
Reduced risk of Osteoporosis, or loss of bone mass: As we age, we tend to lose bone density over time if we do not maintain a proper diet and exercise routine. Omega-3s have been shown to increase calcium in your bones, which should lead to less bone loss.
These are just a few of the many benefits seen with a supplementation of omega-3s. There are countless others, like reduced asthma symptoms, reduced risk of cancer, increase in eye health, less joint pain, and more!
Why Supplement: Many of us do not eat enough fish, oils, and nuts, as well as other foods high in omega-3s regularly, so supplementing is an easy way to ensure you are getting the benefit! Supplementing is easy to do, with simply taking the recommended dosage per day.
WHAT TO LOOK FOR IN AN OMEGA-3 SUPPLEMENT
When looking for an omega-3 supplement, you want to have both EPA and DHA, and while many experts recommend varying amounts, somewhere between 250-500mg per day of this combination is expected. There are reasons to be taking more, such as certain health conditions, and even when pregnant.
This also widely depends on your intake of omega-6s in your diet, so reduction of these in your diet can help the ratio of omega-6 to omega-3. Typical western diets contain much more omega-6s, so cutting down on highly processed foods can help this, too.
As always, consult your doctor and healthcare team when adding in new supplements! Individual needs are always at the forefront, but most can benefit from the addition of more omega-3s in their diet, and supplementation may be the right route for you!
WITH GOOD VIBES - COACH SHELBY