Top Supplements: Omega 3’s
One of my most recommended supplements is Omega 3s. These are polyunsaturated fatty acids that are used in a whole host of different processes in the body. The three most common forms of Omega 3s are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Now I don’t think that supplementation is necessary for everyone, we should all strive to get adequate amounts of nutrients from our diet. That being said, to get enough omega 3s from our diet, I would have to eat 3.5 ounces of wild caught salmon every single day. Now I love eating salmon, but I don’t want to eat it daily, so I enter the world of supplements.
Omega 3s have such a broad variety of effects that I cannot do it justice here, so I am going to attach a link for further reading but also include a brief list of just some of the known effects.
Reducing ischemic events, including cardiovascular death by as much as 25 percent
Preventing age-related macular degeneration and improving night vision
Reducing DNA damage, oxidative stress, and influencing various biomarkers of aging
Reducing muscle loss in older adults
Influencing infant brain development
Protecting against damage from fine particulate air pollution exposure
Increasing hypothalamic neurogenesis in animal models
Ameliorating or reducing olfactory losses
Increasing verbal IQ in children
Reducing preterm birth
So hopefully you are now convinced that getting enough Omega 3s is necessary through either diet or supplementation. The questions now become what supplement and how much.
Supplemental Omega 3s often come in gel capsules or a liquid form. Because the recommended dose is pretty high, many people struggle with swallowing that many pills. Therefore I often recommend a liquid form.
When it comes to dosing, it can be highly variable. Different studies looking at different things have been used. I typically set the dose on the high end to pick up as many different benefits as possible. There are no adverse effects in taking higher doses, outside of some people experiencing an irritated GI tract. Typically, I like people taking around 1750-2500 mg of Omega 3s per day. Now this is where reading your label is important. If you have a fish oil pill that says 1000mg on the bottle, that isn’t 1000mg of Omega 3s, that's the total pill. You have to read the label on the back to find how many milligrams of Omega 3 is in that pill and then do your math from there.
In closing, supplementation is not for everyone, but if you are seeking better health, and have the financial ability to do so, an omega 3 supplement is a great place to start.
