Omega-3, Everything You Need To Know About This Essential Nutrient

Omega-3 is an essential fatty-acid, which means that our bodies can’t make it, and thus we have to get it from our diet. It improves overall health such as eye and brain health, brain function, fights inflammation, prevent degenerative disease, fight depression and anxiety, supports immune system, and much more. The bottom line? It’s well essential for optimal health and it’s too easy not to include into your diet. After this article you’ll understand why it’s a no-brainer to include omega-3 into your diet and how to do it. 

Table of Contents

Omega-3 Health benefits

So, omega-3 fatty acid are important. Here’s just a small list of its benefits:

  1. Improves the permeability of the cell membrane (very important). Which means nutrients can get into the cells, toxins can get out.
  2. Keeps the burn-out away. 
  3. Fights anxiety and depression (PubMed)
  4. Improve eye and brain health
  5. Decrease risk of heart disease (PubMed)
  6. Fight inflammation
  7. Reduce ADHD/ADD related symptoms
  8. Fight auto-immune disease
  9. Improve mental disorders
  10. Prevent Alzheimer disease and age-related decline
  11. May help prevent cancer
  12. Reduce fat in your liver
  13. Helps alleviate menstrual pain — perhaps even better than ibuprofen does  (PubMed)
  14. Improve skin health (especially EPA)
  15. Important for insulin sensitivity.  

Omega-3 and ADD/ADHD

Higher doses of omega-3 work on the same processes as methylphenidate (Ritalin), Adderall or other conventional drugs prescribed to suppress (and not treat) the symptoms of ADD/ADHD. Read more.  

What is omega-3?

There are 2 essential fatty acids: omega-6 and omega-3. Essential means that your body needs it from your diet. Our modern Western diet is very rich in omega-6, but often very low in good omega-3 fatty acid. Omega-3 is responsible for turning inflammation off (very important!), because prolonged inflammation causes damage to the cells — as we can see with COVID-19

Omega-3 is divided in a few different substances, ALA (alpha-linolenic acid) which 8% converted into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). 

But, this conversion isn’t the most:
Healthy young males convert about 8% of ALA into EPA and only 0-4% (!) of EPA into DHA. (PubMed)
Healthy young females convert 21% of ALA into EPA and only 9% of EPA into DHA. (PubMed)

Quick and dirty:
EPA works anti-inflammatory.
DHA supports brain and nervous system health and function.

Yes, our body can use ALA to make EPA and DHA, but this isn’t ideal as it’s very inefficient and in certain cases this conversion gets interrupted, for example, when we are nutrient deficient.

ALA is found in plant based food, while EPA en DHA are found in fish oil and high quality algae oil. 

Unfortunately, omega-3 is found in very low amounts in our modern Western diet, and thus in our body and cells. This in turn results in low grade inflammation in the body. And you don’t want that. Oh, no. Why not? Because it’s the start of degenerative disease. Ideally you’d have a 2:1 ratio between omega-6 and omega-3, to give an example, in our Western diet the average ratio is 20:1. Whiiiiich, is not ideal. The solution? Simply include omega-3 into your diet and ease down on your omega-6 intake. 

Omega-6 sources

As I said, omega-6 is essential too, but our western diet is very rich in omega-6 so we won’t have to worry about becoming omega-6 deficient. Here’s a list of omega-6 sources so you can indicate whether you’re consuming too much omega-6. 

  • The following oils: corn, soybean, walnut, canola, sesame
  • Cured meats
  • Other cheap, inorganic meat (as the animals have been fed with cheap, poor quality, high omega-6 feed) 
  • Snacks (corn chips especially)
  • Fast food
  • Firm tofu
  • Cake with frosting
  • Peanut butter
  • Margarine 
  • Some nuts and seeds like: walnuts, pumpkin seeds, pecan, pistachios, almonds 
If you like some of these foods in your diet (also because they have health benefits) I’d recommend adjusting your omega-3 intake to a higher level. Let’s dive into it. 

Plant-based Omega-3 sources

Plant-based omega-3
Plant-based foods rich in ALA are:

  • Flax seed (-oil)
  • Hemp seeds
  • Chia seeds
  • Walnuts (but also contain high omega-6!)
  • Blackberries 

Unbroken chia and flaxseeds will not be broken down in the digestive track because of its hard shell. This makes it a necessity to either: 

  1. Chew really well or,
  2. To break them right before consumption with either a coffee grinder or a mortar and pestle. 

Try to stay away from pre-broken flaxseeds as they’ve already lost their beneficial ALA (omega-3) due to exposure to air/oxygen and light. 

For a plant-based lifestyle I’d recommend a high consumption of ALA and focussing on getting more than enough (A.K.A. optimal levels of) micronutrients from your diet — aim to consume 500 gram of veggies and fruit daily — and optionally, a high quality multi vitamin as well. This helps the conversion from ALA into EPA and DHA. Especially vitamin C, B3 and B6, magnesium and zink are essential for this process. Another option is supplementing a high quality algae oil.  But as you could see, it’s only possible to convert a small amount of ALA into DHA, so I’d recommend supplementing algae oil as well. 

Supplements  
I’m not a big fan of fish oil supplements as I don’t like the unethical and unsustainable idea of overfishing and fish being squeezed merely for their oil. But, algae oil is a great sustainable solution as there’s a lot of great algae omega-3 products on the market these days. More on supplements later. 

Non plant-based omega-3 sources

Fatty fish 
It’s important to remember that heavy metals, especially found in bigger fish, such as mercury could be harmful to your cells/body. Be careful with unsustainable fish consumption, and avoid regular consumption of big fish like tuna. Fatty, low mercury, more sustainable, omega-3 rich fish includes:

  • Herring
  • Atlantic Mackerel
  • Wild salmon — please stay away from farmed salmon!
  • Sardines
  • Anchovies
Arctic or wild Pacific cod liver
It’s a delicacy, so some people love it while others hate it. 100 gram of cod liver includes about 10 mg of omega-3 (if consume the oil as well), which is a lot. Because omega-3 is a fat-soluble nutrient your body will store it in its fat cells, rather than peeing out an access. I don’t want to recommend supplementing cod liver oil, because then why not just eat the meat as well? 
 

Optionally fish oil
But again, I’m not a big fan of squeezing out fish. 

Sustainable fishing

I try to pay attention to overfishing and unsustainable fishing practices like farmed fish. Overfishing happens all over the world as it’s hard to regulate and governments don’t take enough measures (yet). Though, there’s some steps you can take to a more sustainable consumption of fish. My first tip would be to do your own research! There’s plenty of information online. Another great way is to buy your fish locally directly from the fisherman and don’t be afraid to ask where and how it’s caught. Check out their fishing equipment. Look for fish caught using methods with lower environmental impact such as hand-lining or potting. Also, choose your fish wisely. Know what fish is more and less sustainable. 

Buying fish from the supermarket? Look for the MSC label. Also you can look into whether you’re consuming wild or farmed fish. Be careful with farmed fish and stay away from deepwater fish. Lastly, Norway has very high fishery standards, so if it’s wild Norwegian fish you’re most likely on the right track to consuming sustainable and cleaner fish. 

Spread the word! Share tips and your thoughts with friends and family. Don’t be afraid to talk about it. The health of the oceans is no longer an issue for the people with time on their hand, it’s an issue for all of us and all marine species and for next generations to come. The ocean is the foundation of life on earth. If we destroy it, we’re indirectly destroying life on land as well. 

High quality omega-3 supplements

To start off, a good quality omega-3 oil supplement smells fairly neutral and not rancid or like fish. Omega-3 is a sensitive oil, so you’ll want to protect it from heat, light and air/oxygen. The smell of a rancid oil means that it’s oxidised. It’s not uncommon for a cheap omega-3 supplement to get oxidised during the manufacturing process! And that’s far from ideal… 

There’s a few things to pay attention to and I’ll break them down here.

1.GMP (good manufacturing practice) certified. 
First off, you’ll want to know whether the product is treated carefully during the manufacturing process. A GMP label is a certificate for pharmaceutic and food industry to assure a high quality. All raw materials, intermediates and end products are checked and controlled.

2. Natural anti-oxidants added
A good quality supplement will be treaded carefully in the production and an antioxidant will be added such as: vitamin E (tocopherol), vitamin C (ascorbate), polyphenol, herbal extracts or citric acids. This protects the oil from oxidising. 

3. Low TOTOX value 
A lot TOTOX value says something about the degree of oxidation of the oil. A TOTOX value lower than 10 is a good value to aim for. 

You can ask the supplier to inform you about the TOTOX value and they’ll have to provide you with the true value. If they insist, you’ll he’s not your guy, or gal. 

4. BPA-free
If liquid (not the capsules) omega-3 is packaged in plastic make sure it’s free of Bispfenol A (BPA), but also other bisphenol which can knock your hormones out of balance as it behaves as hormones in the body. 

Preferably choose for a dark, glass bottle when buying liquid omega-3 oil. 

Bisphenol are fat-soluble, which means the concentration of bisphenols in the oil can increase greatly. 

5. Sustainability 
If you choose to supplement fish oil look for the MSC label and look into the source and fishing methods. The MCS label makes sure the whole process of fishing up to manufacturing is traceable. Have a scroll up for more information on sustainable fishing. Don’t be ignorant and do your research. 

6. 100% natural 
There’s no need for synthetic additives. Look for supplements containing 100% natural ingredients. 

7. Purified from heavy metals
Again, if you choose fish oil, make sure it’s purified from heavy metals. Big fish contain more heavy metals. You can ask your supplier for a research report. If they aren’t transparent you’re probably better off searching for another supplier. 

Need more, personal guidance on supplementing? Here’s how I can help. 

How much omega-3 do I need?

How much you need really depends on your unique body, diet, lifestyle, age, etc. and the only way to truly find out is by measuring. Depending on your result you can modify and monitor your omega-3 index. 

Generally speaking you’ll need al least 250 mg of DHA + EPA together daily for it to be effective. It’s not an optimal amount, but a minimum. This is not an established nutrient level/RDA by the European, nor US government. Though, I think it will be established soon as research shows more and more evidence of the importance of omega-3. 

With 1-2 servings of fatty fish weekly (200 gram/3.5 ounce) you’d reach the minimum average daily dose of EPA + DHA. 

World Health Organisation (WHO)
The World Health Organisation suggests 200-500 mg DHA + EPA per week coming from regular fish consumption: 1-2 servings of fatty fish weekly. Or ALA from adequate intake of plant sources for vegetarians. 

But, for an optimal omega-3 level you want think about getting at least between 500 mg and 1000 mg of DHA + EPA (together) weekly.

Optimal omega-3 index, get tested.

For an optimal level of omega-3 you can do a simple omega-3 index test. Depending on your age, lifestyle, gender, weight and genetics you’ll have to modify your omega-3 intake. 

An optimal omega-3 index is between 8% and 12%. Currently the only average population of Alaska, Norway, Japan, Papua New Guinea, Denmark and Nigeria reach that level. Though, not all countries have been estimated. With US, UK and Canada reaching below 4% and the Netherlands, Australia, New Zealand, France, Spain and Germany between 4% and 6%.

For finetuning an optimal omega-3 index it’s helpful to get tested again after 3/4 months. This period allows your body enough time to adjust its index. 

Are you interested in getting your omega-3 index tested? 

With a painless fingerpick I’m taking tests during a consult. The blood will be send to a lab in Germany and within a few weeks you’ll know where you’re at. Based upon your test result we’ll zoom into how you can modify and adjust your lifestyle and diet to reach your optimal health. The investment of the omega-3 index test is €69,95. 

Don’t want to invest the money? No worries! Getting a good average DHA + EPA intake through your diet works as well. Think of a test to fine tuning, which is helpful especially if you’re experiencing symptoms that could (partially) be omega-3 related. 

Last words

Implementing the essential omega-3 fatty acid into your diet is, well, essential for optimal overall health as you now know. 

Want to know more about maintaining a healthy lifestyle and diet? Don’t be afraid to reach out! I’d love to help and support you. 

Love,
Renz

Share with

What I share and write about only goes as far as I’ve expended my own mind, body and soul. You need to think about what is right and holds true for ya’self. I’m merely sharing what I’m seeing and experiencing through the lens of my eyes, shaped by my lessons, studies and experiences, along with the research and studies of professionals in the particular field. I’m here to share but have no means of taking others’ credit or claiming to provide you with ‘the truth’. 

Oh, and there will be some grammatical slips here and there. So here’s my apologies in advantage (that was a joke), but as long as I’m getting the point across I’m pretty stoked. 

I’m always open and interested to hear your perspective, even — or especially — if my content is not in alignment with yours. But more importantly, I’m here to reach out a hand — you can find me here, or you can visit the FAQ Page

*This article is written for entertaining, educational and informational purposes only and not for medical advice. Always check in with your doctor for medical advice. You know the deal. And don’t forget to do your own research and stay critical! 

24 thoughts on “Omega-3, Everything You Need To Know About This Essential Nutrient”

  1. Avatar

    Being turned Down Payment Calculator to get
    a mortgage does not necessarily mean waiting and reapplying, as appealing
    may get approved. As of 2020, the average mortgage debt in Canada was $252,000, with 67% of households carrying some sort of mortgage debt.
    Fixed rate mortgages with terms under 3 years will have lower rates along with offer much payment certainty.

  2. Avatar

    When unexpected bills or expenses surface right before payday, fast online loans
    in Canada offers urgently needed funds for people with a bad credit score or other barriers to approval for loans.

    Top direct lenders devoted to urgent borrowing needs provide instant payday loan funds helping qualified Canadians gain fast access to money
    essential for pressing expenses. Reliable Canadian online
    payday lenders understand pressing bills or rent payments cannot wait,
    ensuring qualified borrowers access immediately to emergency loan approvals.

  3. Avatar

    The how much mortgage can i get with $70000 salary canada renewal process every
    3-five years provides chances to renegotiate better rates and switch lenders.
    The mortgage market in Canada is regulated from the
    Office of the Superintendent of Financial Institutions, which
    sets guidelines for mortgage lending and insures certain mortgages
    over the Canada Mortgage and Housing Corporation. Mortgage interest is not tax deductible in Canada unlike other countries such because the United
    States.

  4. Avatar

    Why get instant approval emergency loans from direct lenders versus
    high interest bank cards or overdrafting banks when you need cash
    immediately? When you may need funds right away with
    an unexpected bill or expense, online loans offer a quick
    borrowing selection for Canadian earning at least $1500 a month with minimal
    approval requirements. Emergency payday advances from reliable online Canadian lenders provide urgent bill relief
    for households on tight monthly budgets. Unexpected
    dental bills might be urgently covered through
    fast online emergency payday cash advances from reputable Canadian lenders.

  5. Avatar

    Which online cash advance companies offer guaranteed immediate access to emergency cash nationwide helping qualified Canadian borrowers handle unexpected urgent expenses?
    Protecting usage of childcare supporting continued employment,
    emergency backup care loans are rapidly approved by sympathetic Canadian lenders online.
    Payday loan companies focus on providing usage of quick loans for Canadians
    through easy online applications instead of basing approval solely on stringent credit
    checks.

  6. Avatar

    Mortgage Brokers In Vancouver Advance Payments directly reduce principal which shortens the complete payment period.
    Renewing home financing into the identical product before
    maturity often allows retaining a similar collateral charge registration avoiding
    discharge administration fees and legal intricacies connected with
    entirely new registrations. Mortgage terms lasting 1-3 years allow enjoying lower rates after
    they become available through refinancing. Fixed
    rate mortgages offer stability but reduce flexibility for prepayments or
    selling in comparison to variable terms.

  7. Avatar

    private mortgage broker Mortgage Lending occupies greater risk subset
    market often elevating returns wider product range less regulation appealing certain investor appetites capitalizing
    opportunities outside bank limitations mandate. Breaking a home loan before maturity uses a discharge or early payout fee except in limited
    cases like death, disability or job relocation.
    Non Resident Mortgages require higher first payment from overseas buyers unable
    or unwilling to occupy.

  8. Avatar

    Perform important signs day by day and escort to activities/therapies when needed.
    That, and certain different things might be an indication that the particular
    person is suicidal, and Fort Benning suicide prevention consultants say all needs to be ready
    to spot the signs and take three key steps to help save that
    troubled particular person’s life. Suicide Prevention Month is noticed each September, and Fort
    Benning officials say knowing the indicators that somebody could also be
    suicidal and following the three-step ACE intervention sequence: Ask, Care, Escort, might help save somebody from suicide, whether Soldier, Civilian, or Family member.
    Stay with them and escort them to health care or
    other trained professionals, together with chaplains,
    or, to their unit leadership, who can take the subsequent steps in getting them assist.
    It emphasizes the function all members of the
    army group – within the Army’s case its Soldiers, Department of Army Civilians, Family members and Retirees – needs to be able to play to assist stop suicide.

  9. Avatar

    These useful autos that are simply used to
    escort folks have also come up in delivering cargo within brief and longer distances.

    Lift kits and tires have give you an combination and based on the kind of utilization these are affixed.
    When the carts are shifting alongside the rugged surfaces these raise
    kits simply makes the driver seat to be lifted to an additional peak so that he/she doesn’t
    get hurt. Some of the most well-liked vacationer attractions
    of the place are listed beneath: Madame Tussauds:
    Here you come face-to-face with some of essentially the most well-known personalities
    of the world starting from Shakespeare to Britney. London is considered one of the most well liked selling vacationer destinations of the world that attracts thousands and thousands of holiday makers from various corners of the world all year long.

    Popular tourist sights in London Travelling to
    London is a great experience and anybody who had been on this journey
    for one time will like to go there to expertise
    the same time and again. You can hire a LAX limo service for an extraordinary experience on wheels going to and
    from the Los Angeles International Airport, within affordable rates.

    Here is my web site :: נערות ליווי באר שבע

  10. Avatar

    Welcome to The Malaysia Escort Girls Escort Agency,We’re the
    premier place to guide the most effective excessive class escorts in Kuala Lumpur.

    While Zumwalt was unable to secure funding for his complete
    program, the Navy did place the primary orders for
    what would change into the Oliver Hazard Perry class of frigates.
    To deal with the problems going through the Navy, Zumwalt proposed a “high-low” mix of forces.
    As everyone knows during this time an individual going through lots of stress
    and stress and for further days he needs selfless love in a form of sexual pleasure however having a
    natural phenomenal course of, a person should launch his stress with the qualitative person that’s our escort girls.Low charge full enjoyable ladies in Ankleshwarand Great Discount female companion escort
    Ankleshwarare the nice presents the place we are able to present you the sexual pleasure with delightful grace of day and night.

    It is extremely reasonable so you can with out a lot of a
    bounce income escort service in Ankleshwar. No doubt you’ll get the most effective and inexpensive Ankleshwar escort service from our agency.
    You’ll discover prime class call younger women in Ankleshwar who’re simply excellent assistant in bed.
    Each character has there own properly detailed again stories which
    might be fleshed out by way of memories, flashbacks and boastful story telling through the lulls within the battles.

    Look at my web-site; https://girl.israelnightclub.com/

  11. Avatar

    Imbalanced vata dosha causes the low digestive fire
    which further results in persistent constipation. Inadequate
    blood circulation causes a number of severe, typically
    life-threatening diseases. It may cause blood pooling within the ft and legs which ends
    up in varicose veins. The principle limitation is that we collected data
    from solely two states, which might not be consultant of massage
    apply in different states. Taya’s best buddy provides her a gift
    certificate for a 60-minute massage to help her calm down and cut back her stress.
    It not solely untangles the knots, tissues, and muscles in your physique, but it surely also melts away your
    stress in minutes. The zero gravity place is a moderately new idea
    which mimics weightlessness resulting in a lesser amount of stress and tension. From your neck to your decrease back and all the way down to your feet, it
    may well allow you to relieve tension and ache at house or on the go.
    You can even place it underneath your physique and lie down over it.
    You’ll be able to see that there are many alternative applied sciences contained in these recliners.

    Have a look at my webpage :: https://escort.israelnightclub.com

  12. Avatar

    You could find the most effective cocktails of London in these pubs
    and bars of London and might truly spend a memorable
    evening with an escort accompanying you. However, in case you
    are coming to the town on their lonesome and you have no
    one to offer your organization during your temporary London tour, you’ll be
    able to think about soliciting the providers of an escort London. London escorts principally join with their purchasers and perform all
    the enterprise dealings by way of reputable businesses,
    pubs, night time clubs and many others and if
    you realize where to go to search out the very best
    escorts in London, you will invariably discover the perfect lady to present your organization. Hiring a
    bodyguard will give an extra layer of protection, being the extra eyes and
    ears to the world around you and your family to give peace of thoughts when out
    and about. Log on, find an escort agency website, take a look at the profiles of
    the escorts and select the girl who appears most beautiful
    in your eyes. Fortress escorts will be certain that you do not really feel dissatisfied
    or unexpected from any of the acts as they have been skilled by professionals before being requested to return forward to work at
    an expert stage.

    my web site: נערות ליווי בקרית מוצקין

  13. Avatar

    Cochrane DJ (2004) Alternating hot and cold water immersion for
    athlete restoration: a evaluation. Robertson A, Watt JM, Galloway SD
    (2004) Effects of leg therapeutic massage on recovery from excessive depth
    cycling exercise. After train, therapeutic massage had no effect on the elimination of blood
    metabolites (Monedero et al., 2000, Ogai et al.,
    2008) and acidosis. In contrast, massage and relief of discomfort related to bodily
    ache (Zainuddin et al., 2005), however no research have shown an interest in resilience.
    Contrary to the generally held perception, therapeutic massage has
    no effect on muscle function (Zainuddin et al., 2005) and subsequently doesn’t interfere with muscle regeneration. Make sure you get enough
    warranty protection on any massage chair you are thinking of getting.
    In addition to the handbook massage techniques,
    Sanyo has constructed two different stretches into the chair.
    The best therapeutic massage chairs are made by top
    manufacturers similar to Panasonic, Sanyo and Omega.
    By enjoyable and relieving stress, the sort of therapeutic massage
    additionally reduces the risk of muscles
    tensing up once more from stress and mental tension. In addition, from a biomechanical point of view, therapeutic massage does
    not alter the passive stiffness of muscles (Stanley et al.
    Some studies have proven that therapeutic massage can only
    scale back local muscle tension in the muscles being massaged.

    Look at my page – דירות דיסקרטיות פרטי

  14. Avatar

    Besides vibrating massage, the Soozier affords pulsing massage.
    The Soozier options 24 back magnets and 10 rejuvenating massage heads to help in the distribution of
    full-physique ache relief and to alleviate
    tightness and soreness within the muscles. Massage mats may
    also help soothe tired, sore again muscles with the guts perform, and so they may also help loosen muscle tightness and tension with the vibration therapeutic massage.
    Some massage therapists will place a therapeutic massage mat on their table because
    it helps patients to chill out simply with the heating option.
    Remember, the principle objective of a therapeutic massage mat is to enhance your health.
    Most therapeutic massage mats available in the market
    are made from polyurethane foam as the principle cushioning materials.
    You will see many superb massage chairs on the market which are equipped with cutting-edge technology.

    Now we have now made the total journey within the zero gravity therapeutic
    massage chair Saga. We are beginning to see the term zero
    gravity be used in many different entrance lines.

    The steam causes the oil within the plant material to separate
    and evaporates, after that the steam and the
    pure oil is made to cross by water-cooled heap here they are converted into the liquid state.
    It is vitally interesting to know that these important oil blends can be simply procured at residence
    by ordering them online from one of the trusted therapeutic therapeutic
    massage blends suppliers.

    Look into my web blog; דירה דיסקרטית באר שבע

Leave a Comment

Your email address will not be published.

Other posts you might like
About Renzo

We’re hiding behind fancy websites and a bunch of words and filters. I’d love to introduce myself with some stories to make the chaos on your screen a little more personal. Feel free to reach out and ask or say what you’ve got going on. See ya’ in the mailbox!

Latest Articles

Not A Subscriber?
Join others for mental pilates, and receive the latest letter every Saturday
Scroll to Top