You've probably taken omega 3 supplements at some point in your life, or you may be looking to add them to your health and wellness repertoire. But what exactly is omega 3 and why it so beneficial to our wellbeing?
“Omega 3 fats are long chain, polyunsaturated fats that are important to our health and wellbeing,” says says nutritionist Rhian Stephenson, founder of Artah Health. “There are different types of omega 3s, and the most important for our health are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as alpha-linolenic acid (ALA). They're referred to as our 'essential' fatty acids because our bodies aren't able to produce them, so they must come from our diet. Fish oil is the best source of omega 3 fats.”
We need adequate levels of all three to ensure that we have sufficient omega 3 levels, says Katherine Corsan, a digestive health nutritionist and founder of Sheer Nutrition. “Think of it like a bag of flour that can be converted into various dishes, such as bread, muffins or cake,” she explains. “If the baseline 'ingredient' isn't available, then nothing else will follow.”
Best omega 3 supplements at a glance:
Wild Nutrition Pure Strength Omega 3
Moller’s Omega 3 Cod Liver Oil
Artah Essential Omegas
Vitabiotics Ultra Omega-3 Fish Oils Capsules
Why is omega 3 good for you?
Both Katherine and Rhian extol the health benefits of omega 3, pointing out that omega 3 fatty acids are critical to the function and structure of the membrane of every cell in our body. “The amount of omega 3 that makes it into the cell membrane can influence how each individual cell functions and communicates with other cells, ultimately affecting how well you function overall,” says Katherine.
“EPA and DHA are found in higher concentration in our eyes, brain, and reproductive system, and are also essential for the health of our hormones, skin, immune system, cardiovascular system, nervous system/ and are also thought to lower our risk of cancer and heart disease,” adds Rhian. “They have anti-inflammatory activity and as such, are beneficial for reducing inflammation. They're particularly important for fertility and pregnancy; during pregnancy, studies have shown that it can reduce risk of preeclampsia by up to 25%, help prevent preterm labour, improve birth weight, and support maternal mood. In addition, DHA is essential for foetal cognitive development and vision.”
What are the best dietary sources of omega 3?
As Rhian explains: “Eating fish is the best way to get omega 3s. When thinking about omega 3 sources, think of the acronym SMASH:
- Sardines
- Mackerel
- Anchovies
- Salmon
- Herring
These have the highest concentrations of EPA and DHA.”
Some species of white fish and shellfish can be source of omega 3 – including sea bass, turbot, halibut, sea bream, oysters and mussels – but at lower levels than the oily fish mentioned above.
The best vegan sources include flaxseeds/flaxseed oil, chia, walnuts, algae, and in smaller amounts, avocado, leafy green vegetables, edamame beans, seeds and other nuts. Rhian explains that DHA and EPA are found in the animal foods above, while alpha linoleic acid (ALA) is the omega 3 found in plant foods which can be converted into EPA and DHA, but she specifies that it's hard “to get adequate omega 3 on a vegan diet because only around 8% of dietary ALA is converted into EPA and 5% into DHA, so it can be quite difficult to get an optimal amount of EPA/DHA from plants alone.”
How much omega 3 do you need?
According to NHS England, most of us should have more fish in our diet, including more oily fish like the ones listed above, and we should be eating at least two portions of fish (including one of oily fish). If you're pregnant or breastfeeding, the advice may be different, so always speak to your GP.
“The National Health Institutes recommends getting around 1.5 grams of omega 3 per day,” adds Rhian, “so unless you're eating daily servings of SMASH fish it can be difficult.” One 2016 global study also found that many people in the UK aren't getting enough omega 3s, as along with the US, the UK was found to be one of the the countries with the lowest levels. That's where supplements can play their part. But as Katherine points out, “the dose required varies greatly depending on the needs of the person taking it. This is where the advice of a nutritionist who understands what you eat personally, and your individual reason for taking an omega 3 supplement, can be helpful. The right omega 3 supplement used in the right way, at the right time, and the right dose can be very beneficial.”
Which are the best omega 3 supplements?
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