In this fast pace world, we are always looking for shortcuts! Say hello to Dietary supplements! From marginal to mainstream, omega-3 supplements have grown in popularity over the last two decades. Are you wondering why? We can help!
There is no way your body can manufacture omega-3 fatty acids, so you must obtain them through your diet. Often, the amount obtained via natural sources are insufficient; hence we must resort to supplements.
In this article, we will go over the essential health benefits of taking these supplements. We will also go over the side effects of these capsules and how and when to take them.
It is confusing and overwhelming because every manufacturer claims to produce the best omega-3 capsule in India 2023 , but is this true? Well, we have come to your aid! We will discuss the different types of pills available and walk you through the details you should consider before purchasing one!
Want more? We will also discuss some commonly asked questions!
Types Of Omega-3 Capsules
Although there are 11 types of Omega-3, three of them are vital for human health and growth. They are as follows: ALA (Alpha-Linolenic Acid), DHA (Docosahexaenoic Acid), and EPA (Eicosapentaenoic Acid).
ALA is derived from plants like flaxseed, soybean, and canola. DHA and EPA are obtained from seafood like fish.
Three common types of capsules are:
Fish Oils
Fish oils are one of the most widely used omega-3 supplements. It has high concentrations of omega-3.
They are primarily extracted from pelagic fatty fish like mackerels, salmon, tuna, herring, etc. Different steps are required to make fish oils, including cooking, pressing, and purification.
Not a fan of fish? Meet your new best friend! Oils from fish! These supplements are ideal for people who are not particularly fond of seafood. By consuming these supplements, you can meet the daily requirements of omega-3.
Cod Liver
Cod Liver Oil is an oil extracted from the liver of species belonging to the family Gadidae. Omega-3 fatty acids are present in this product, specifically DHA and EPA.
The best part? It is loaded with essential micronutrients like vitamin A and vitamin D, thus, promoting your body’s overall health.
Processed Fish Oil
Sometimes during refining, the triglycerides present in fish oil is converted into ester like ethyl ester. The extra step ensures that you get purified or concentrated fish oil. The concentration of the oil can also increase the levels of EPA and DHA. Indeed, some oils may contain 50 per cent to 90 per cent pure EPA or DHA.
Purification has added benefits because it removes contaminants from the oil, such as mercury.
Benefits Of Omega 3
Diet plays a crucial role in healthy ageing; it reduces the risk of disability, maintains excellent mental health and physical functions, and preserves and ensures a higher quality of life.
Researchers have linked low levels of omega-3 fatty acids with reduced intelligence, cardiovascular disease, depression, vision loss and other health issues.
Let us study 6 science-backed benefits of Omega-3
Heart Health
Won’t you agree that a healthy heart is a must! The build-up of low-density cholesterol in the blood vessels is a significant cause of many heart-related issues. Adults who consumed omega-3 had lower levels of total cholesterol and LDL cholesterol in serum.
Furthermore, omega-3 fatty acids can stimulate the production of HDL. HDL is thought to be good cholesterol.
Fish oil has anti-inflammatory properties, according to research. It appeared to aid in the stabilisation of atherosclerotic lesions. Omega-3 fatty acids have cardiometabolic effects, the majority of which are beneficial to the cardiovascular system.
Eye Health
According to a study, getting enough omega-3 is can lower the risk of macular degeneration. It is one of the world’s leading causes of permanent eye damage and blindness.
According to a study published in 2012, mice given omega-3 supplements for six months had a better retinal function and a lower risk of age-related vision loss than mice in the control group.
Additionally, consuming DHA can protect the eyes from glaucoma and reduce eye strain. It can also lower intraocular pressure and possibly save your vision.
Mental Health
We all know the importance of stable mental health! Psychological disorders have been associated with low omega-3 levels.
According to recent studies, omega-3 supplements effectively reduce mood swings and relapses in schizophrenia and bipolar disorder patients.
In 2009, data from three studies that used EPA to treat three different types of depression were collected and analysed. It was determined that EPA is effective in the treatment of depression in both adults and children.
Neuroprotective Action
Did you know that ALA is a fantastic antioxidant? Oxidative stress can cause DNA damage and, as a result, neuronal death.
Study findings suggest that taking omega-3 supplements can reduce seizures experienced by people with epilepsy.
According to research, ALA can increase the expression of a DNA repair protein known as PCNA (Proliferating Cell Nuclear Antigen). As a result, it protects neurons from neurotoxicity and can thus treat Parkinson’s disease.
Sleep Quality
Don’t we all love our sleep time? After all, one of the pillars of good health is adequate sleep. Lack of DHA reduces the production of melatonin, which is involved in regulating sleep and waking cycles.
Without adequate melatonin, you have issues such as disturbed sleep and insomnia. Numerous studies have shown that omega-3 supplements improve sleep quality.
Early Child Development
Polyunsaturated fatty acids make up 40% of the brain and 60% of the retina. It’s no wonder infants fed fortified formula have better eyesight than infants fed non-fortified formula.
An analysis of 82 babies found that the mothers DHA levels before childbirth were directly related to their children’s problem-solving ability at one year of age.
Side Effects Of Omega 3
A high dose of fish oil may cause more harm than good, and taking too much may worsen your health. Here are four possible side effects of consuming too much omega-3 fatty acids or fish oil.
High Blood Sugar
A common misconception is that eating omega-3 can lower blood glucose levels, but several studies have shown that this is not the case.
In one small study, people with type 2 diabetes who consumed 8 grams of omega-3 fatty acids per day noticed a spike in their blood sugar levels by 22%.
Reduce Blood Clotting
It is possible that large quantities of fish oil inhibit blood clot formation and thereby increase bleeding risk and cause symptoms such as nosebleeds and bleeding gums.
Toxicity
The main disadvantage of some omega-3 fatty acid supplements, such as cod liver oil, is that they contain a lot of vitamin A!
Gastric Reflux
Several studies have found that fat can cause indigestion. People suffering from acid reflux may experience symptoms such as heartburn, nausea, indigestion, and belching. Since these supplements are loaded with fatty acids, this could be a possible side effect.
How To Choose The Best Supplement?
Spoiler Alert: It’s not that hard!
The following four criteria should be considered when selecting the best supplement for yourself.
- Type of omega-3: Not all fatty acids are the same. There are three types of omega-3. Make sure you choose one that has EPA and DHA. It will provide you with the most benefits and assist your body in many of its essential functions.
- The concentration of omega-3: Read the label! It is often misleading and deceptive. A supplement claims that it has 2000mg of fish oil, but the content of the three crucial omega-3 is significantly less.
- Form: As mentioned above, free fatty acids and triglycerides absorb better than esters.
- Freshness: Omega-3s are prone to rancidity. When they deteriorate, they emit a foul odour and become less potent, if not harmful. Always check the expiration date and take a sniff!
FAQs
1. How much omega-3 is safe to consume?
The Food and Drug Administration (FDA) recommends that daily omega-3 intake should not exceed 2,000 mg. According to many reports, high levels of omega-3 can cause the above-mentioned complications.
2. Can Omega-3 help in reproduction?
Yes! Studies have shown that omega-3 supplementation can improve male reproductive health by boosting sperm fitness.
3. Can EPA affect skin health?
For all the Skin Enthusiast-Yes! EPA can reduce acne by regulating oil production. It can prevent premature ageing and reduce sun damage.
4. Can I apply fish oil capsules to my hair?
Yes, it is. Fish oil capsules can be applied to your hair and skin. It is high in vitamins and omega-3 fatty acids, and it can benefit your skin and hair.
5. How and when should I consume these supplements?
You can take these tablets whenever you want! It is, however, recommended that they be consumed before lunch or dinner. How should you take it? Get yourself a glass of water and gulp it down.
Also Read:
The 3 Most Important Types Of Omega-3 Fatty Acids
Benefits Of Taking Multivitamin Supplements
Summary
A diet rich in omega-3 fatty acids is an essential part of a healthy diet, and supplements like fish oil help provide numerous benefits to physical and mental health. However, consuming too much fish oil can result in harmful consequences.
Make sure you are consistent! It’s more important to take fish oil consistently than to take it at a particular time of day because fish oil’s potential benefits are associated with long-term use.
To get the most nutritional benefit, stick to the recommended dosage and consult a doctor if needed.
Don’t forget to tell us if you found the article helpful! Let us know in the comments below if the supplements section guide helped you!
After completing this graduation in Electrical and Electronics Engineering from Manipal University in 2013, Ankit began rummaging the current Indian market of technology and science. At apolloedoc, Ankit’s job profile consists of cumulating, researching, testing, and verifying products related to tech.
He has a knack for details and catches even the tiniest advantages and flaws that can make or break the product. Since last year, he has been writing for apolloedoc and has been our knight in shining armour when reviewing home appliances.
Ankit’s favourite pastimes consist of jamming onto his guitar with a couple of friends and constantly updating and learning new things! He is also a big-time pet lover and has a cute little pug named Oreo back in Chandigarh. He has bagged many achievements in his college by participating in multiple extracurricular activities.
Writing is something that comes to Ankit naturally. He has his own blog where he posts about coding languages and even provides coaching to students from 12th grade to 2nd year of college. At apolloedoc, Ankit beautifully showcases his knack for the written word by lucidly explaining information in an unbiased way.