Learn all about Omega 3
What is Omega 3?
Support heart & brain health with pure omega-3 fatty acids. These essential nutrients reduce inflammation & improve mood. Transform your wellness!
Benefits of Omega 3
- Supports cardiovascular health by reducing triglycerides, slightly lowering blood pressure, and improving heart rhythm stability[ref]
"The evidence for omega-3 supplementation is strongest for reducing triglycerides and inflammation. While early claims about preventing heart attacks haven't been consistently supported by recent trials, the overall cardiovascular benefits remain significant. For brain health, ensuring adequate intake throughout life appears increasingly important, particularly during development and potentially for brain ageing."
- Dr. JoAnn Manson, MD, DrPH, Professor at Harvard Medical School and Brigham and Women's Hospital (source)
How to use Omega 3
Dosage
250-500mg combined EPA+DHA daily for general health; 1,000-3,000mg daily for specific therapeutic purposes like lowering triglycerides
Timing
Best taken with meals containing fat to enhance absorption; splitting larger doses throughout the day may improve tolerability
Notes
Vegetarians should opt for algae-based supplements for direct EPA and DHA; fish oil capsules can be frozen to reduce fishy aftertaste and reflux
Who should take Omega 3?
- People with elevated triglyceride levels or cardiovascular risk factors
- Individuals with inflammatory or autoimmune conditions
- Pregnant and breastfeeding women for foetal/infant brain development
- Those with limited fatty fish consumption
- People with mild to moderate depression or mood disorders
How does Omega 3 work?
Omega-3 fatty acids become part of cell walls throughout the body, making them more flexible and functional. They compete with other fats (omega-6s) to make signalling molecules (eicosanoids), leading to fewer inflammation-causing signals. In the cardiovascular system, they reduce the liver's production of triglycerides, help regulate heart rhythm, and improve how well blood vessel linings work. In the brain, DHA is particularly critical as a structural component of brain cell walls, supporting connections between brain cells and how brain chemicals work.
Frequently asked questions
Natural sources of Omega 3
Marine sources provide the most easily used EPA and DHA, with fatty fish like salmon (1.5g omega-3 per 85g serving), mackerel, sardines, and herring being particularly rich sources. Plant sources contain primarily ALA, which converts inefficiently to EPA and DHA in the body. These include flaxseeds (2.5g per tablespoon), chia seeds, walnuts, and hemp seeds. Algae uniquely provides direct vegan sources of EPA and DHA. Grass-fed meat and omega-3 enriched eggs contain modest amounts, reflecting the animals' diets.
Potential side effects & risks
Warnings
Those with fish/shellfish allergies should verify source and purity of supplements; people scheduled for surgery should disclose use to doctors and may need to temporarily discontinue; some fish oil supplements may contain environmental contaminants, making quality essential
Side effects
Gastrointestinal discomfort, fishy aftertaste or breath, and occasional nausea most common; higher doses (>3g daily) may cause increased bleeding time in some individuals
Interactions
May enhance effects of blood-thinning medications (warfarin, aspirin) and herbs (garlic, ginkgo); potential interaction with blood pressure medications; may impact blood glucose control in some diabetics