Omega 3

Omega 3 (or n-3) are polyunsaturated fatty acids . The main types are ALA (alpha linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). EPA and DHA are primarily found in seafood with the highest amount in oily fish such as salmon, mackerel, anchovies, and sardines. ALA is more common and found in a lot of plant sources, including seeds, nuts and some vegetable oils.

Generally, it’s better to get the nutrients you need from your diet. However, if you are not eating oily fish 2-3 times a week then supplementing may be a good idea. For the general population 500mg/day of EPA+DHA would be sufficient and 800-1000mg/day for people with underlying heart conditions.

There are numerous benefits of fish oil. They have shown to be antihypertensive (for high blood pressure), anti-inflammatory, antihyperlipidemic (to lower cholesterol) antiplatelet activity (for circulation). They are also linked to improvement in depression and even aiding weight loss.

Please note this isn’t to say that if you are taking any medications for these conditions you should simply switch to taking fish oil! Always take your doctors advice. While food can help improve certain health markers it doesn’t replace actual medicine.

In the ageing population fish oil can help reduce anabolic resistance. This is important to help prevent or slow down the onset of sarcopenia (the loss of muscle mass, strength and/or function). Doses of up to 3.4g per day of EPA/DHA have been shown to slow the decline.

Additionally, age related neurodegenerative diseases (such as Alzheimer’s) are linked with lower levels of DHA in the brain. Early supplementation may be important in preventing or treating this.

As usual I’m going to caveat that you should always look into your habitual diet, and whether a supplement is needed before adding one in. If you have any underlying conditions speak to your doctor first. But there are a plethora of reasons, and lots of research, on the benefits from Omega 3.

References: Mac Nutrition Uni, Miller et al 2014, Zulyniak et al 2013, Kremer 2005, Sublette et al 2011, Noreen et al 2010, Smith et al 2010, Smith et al 2015, Corrigan et al 1998, Levi et al 2006, Thomas et al 2015
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Omega 3 - EJP Nutrition
Omega 3 - EJP Nutrition
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