Omega-3 fatty acids are essential nutrients that your body cannot produce on its own. While they're famous for supporting heart health, their benefits extend far beyond cardiovascular wellness.
The three main types are: - **EPA (Eicosapentaenoic Acid)**: Anti-inflammatory effects - **DHA (Docosahexaenoic Acid)**: Brain and eye health - **ALA (Alpha-Linolenic Acid)**: Plant-based, must be converted to EPA/DHA
Brain Function: DHA makes up 40% of brain fatty acids. Omega-3s support cognitive function, memory, and may reduce risk of cognitive decline.
Heart Health: Reduces triglycerides, blood pressure, and inflammation. May decrease risk of heart disease and stroke.
Joint Support: EPA's anti-inflammatory properties can reduce joint pain and stiffness, especially beneficial for athletes.
Mood and Mental Health: Studies show omega-3s may help with depression and anxiety symptoms.
Athletic Performance: Reduces exercise-induced inflammation and may improve muscle recovery.
Best Food Sources: - Fatty fish (salmon, mackerel, sardines) - Flaxseeds and chia seeds (ALA) - Walnuts - Algae (vegetarian DHA)
When to Supplement: Most people don't consume enough omega-3s through diet alone. A quality fish oil supplement providing 1-2g combined EPA/DHA daily is recommended.
Look for: - Third-party tested for purity - Molecularly distilled to remove contaminants - High concentration of EPA and DHA - Fresh (check expiration date) - Stored properly (refrigeration may help)
- **General Health**: 1000mg combined EPA/DHA daily - **Cardiovascular Support**: 2000-3000mg daily - **Anti-Inflammatory**: 2000-4000mg daily (consult healthcare provider)
Take with meals containing fat for better absorption.