Omega-3 fatty acids are crucial nutrients that maintain a healthy body. They have several powerful health benefits, due to which they are one of the few nutrients that scientists have vastly studied.
Unfortunately, our bodies cannot make them, and we depend on external food sources such as fish to obtain omega-3s. You can also have omega-3 capsules if you do not eat foods rich in omega-3s.
This article highlights the key health benefits of the best omega-3.
What are omega-3 fatty acids?
Omega-e fatty acids are the essential nutrients that your body cannot make, so you have to get them from sources such as fish, flaxseed, etc. They play many important roles in the body, so their deficiency can lead to several health issues.
Omega-3 fatty acids have three main types; docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). DHA and EPA are primarily found in animals, while ALA is mostly present in plants.
If you do not get omega-3 fatty acids from natural food sources, then the omega-3 supplement is another effective option. These supplements have different doses or concentrations of omega-3. You should get them after consulting with your doctor. He will also guide you on which dose is suitable for your particular condition.
ICON Omega-3 fish oil is a safe omega-3 supplement that contains EPA and DHA in a 3:2 ratio. It has 120 soft gels of 1,000 mg dose. These omega-3 capsules are gluten-free and are made by an advanced cold filter technique.
Scientifically-proven health benefits of omega-3s
The below points will highlight the health benefits of taking the omega-3 supplement.
Omega 3 may improve bone health
Bone health starts declining as people move towards old age. Your bones start losing calcium, which makes them prone to fractures and breakage. Osteoporosis and arthritis develop, which weakens your bones and joints even more.
We know that calcium and vitamin D are very crucial for bone health, but studies show that omega-3 is also beneficial for bones. It strengthens bones by increasing calcium deposition on them. It helps in preventing osteoporosis. [1] People who take the omega-3 supplement have higher levels of it which may increase their bone mineral density [BMD]. [2]
Omega-3 capsules may also help people with arthritis. This study states that arthritis patients who took omega-3 supplements noticed a reduction in joint pain and improvement in bone strength. [3]
Omega 3 reduces symptoms of depression
According to the World Health Organization, globally, more than 264 million people suffer from depression, which makes it the leading mental disorder. A depressed person feels lonely, sad, hopeless, and uninterested in life.
Some studies prove that people who consume omega-3 on a daily basis have fewer chances of developing depression. [4] It shows a connection between omega-3 fatty acids and depression. Therefore, there are high chances that depressed people can reduce the symptoms of depression by having the best omega-3 supplement regularly.
Out of all three main types of omega-3, EPA is the most effective omega-3. One study concluded that this natural compound has effectiveness equal to that of antidepressant drugs. [5] So, taking omega-3 capsules can be the right option for people fighting off this mental issue.
Omega 3 supports brain development in infants
Omega-3 fatty acids are associated with brain development in infants. DHA makes 40% of polyunsaturated fats in the human brain. It indicates why having their normal levels is crucial for a healthy brain.
Mothers should take a sufficient amount of omega-3 fatty acids during pregnancy and breastfeeding as this is the time when the brains of infants develop and grow. [6] Taking omega-3s can help your infant have higher intelligence, good social skills, lower risk of ADHD and developmental delay. Consuming omega-3 rich foods is a better option to have it through natural sources. But if you cannot have those foods, talk to your doctor to find which omega-3 supplement dose is suitable for you.
Omega 3 decreases inflammation
Inflammation is a natural protective response that gets triggered when tissue damage or invasion of microbial agents occurs. It is involved in killing the microbial agent and preparing the damaged tissue to repair itself.
Usually, inflammation is a short-term process, but under some circumstances, it becomes long-term, called chronic inflammation. This form of inflammation is fatal and can lead to life-threatening diseases like cancer. Surprisingly, omega-3 fatty acids can inhibit the production of molecules that are involved in the inflammation process. Studies also indicate a relation between higher levels of omega-3 and reduction in inflammation. [7] So, if you have an inflammation-related issue, increasing the intake of these fatty acids by taking the best omega-3 capsules may help you tackle the issue.
Omega 3 can prevent age-related cognitive decline
A decline in brain function with age is inevitable. Performance of the brain decreases, and people start forgetting small things. It puts older people at risk of developing dementia and Alzheimer’s disease.
It has been observed that people who eat fish often have a low risk of brain diseases and their brain function declines rather slowly compared to people who do not eat fish often. One review suggests that taking the best omega-3 capsules at the start of Alzheimer’s disease can help patients overcome its symptoms. [8] So, people looking for ways to improve their mental health and reduce mental decline may find the omega-3 supplement beneficial.
Omega 3 can help protects the heart from heart attacks
According to the World Health Organization, heart disease and heart stroke are the world’s biggest killers. Researchers have found that communities in which fish are a very common food have a low heart attack rate. After studying deeply and experimenting more, it was found the chief reason behind it is the omega-3. Since then, omega-3’s benefits for the heart have been studied more and more. [9]
Omega-3s increase the levels of ‘good cholesterol’ in the blood and reduce the levels of triglycerides. They also protect the blood arteries from serious damage and reduce the chances of blood clot formation in them. People with high blood pressure notice a reduction in their blood pressure after taking omega-3s regularly. As mentioned earlier, it prevents inflammation which is good for the heart. All in all, it reduces the risk for heart disease and heart attack. This indicates that taking the best omega-3 capsules may protect you from heart disease and help you live a healthier life.
Omega 3 may decreases asthma risk
Asthma is a lung disease in which inflammation of the airways occurs; thus, the airway narrows down, and asthmatic patients face difficulty breathing. Allergens present in the air, such as pollen grains, can trigger it. Shortness of breath, coughing, and mucus production are the common symptoms of asthma.
Several studies indicate that people can reduce the risk of asthma by taking omega-3 regularly. [10] If you or any of your family members is suffering from this chronic illness, then ask the doctor if the use of omega-3 supplement is right for the patient or not.
Omega 3 keeps the skin healthy
DHA and EPA maintain skin health and protect it from the damage caused by external factors. That is why having the right amount of these components is essential for keeping your skin healthy. DHA is an important structural component of human skin. It conserves the health of the cell membrane, which is part of our skin. If this cell membrane is healthy, your skill will also be healthy, well-moisturized, glowing, and wrinkle-free.
Similarly, EPA also performs different roles to keep skin healthy. It prevents acne and early skin ageing. EPA manages sebum production; thus, it is involved in skin hydration. [11] It hampers the production of compounds that destroy collagen when the skin is exposed to the damaging rays of the sun. [12] So, if you have low omega-3 levels, taking the best omega-3 capsules can help you to recover its levels and have healthy skin.
Omega 3 may improve sleep quality
Sleep in the natural state of mind and body. It helps the body repair and heal from all day’s damage. The digitalization and advancement of the world has affected the sleep quality of several people. Sleep deprivation can lead to disease, obesity and diabetes. That is why it is important to get a healthy sleep every night.
It has been found that low levels of omega-3s can affect sleep in children as well as in adults. Your body releases a hormone called melatonin. It helps the body fall asleep. It has been found that low levels of DHA can affect the production of melatonin negatively. Several studies conclude that taking the best omega-3 supplement or omega-3 capsules can improve sleep in children and adults. [13]
Omega 3 may prevents several autoimmune diseases
Autoimmune diseases occur when your body’s immune system starts attacking healthy body cells. One of the common examples of autoimmune diseases is diabetes type 1. In this disease, the immune system cells attack insulin-producing healthy cells.
Omega-3 fatty acids can fight off these diseases and prevent their occurrence. Studies show that people who take omega-3s during their early life have a lower risk of getting an autoimmune illness. [14] So, if you are looking for ways to treat your autoimmune disease, consider taking the best omega-3 capsules after discussing it with your doctor.
Omega 3 maintains eye health
DHA is a crucial structural component of the human eye. It makes 60% of your retina. Therefore, it is important for healthy vision. Its deficiency can lead to poor eyesight and even blindness. Taking a healthy amount of omega-3s every day reduces the risk of macular degeneration. It is a common eye disease that can induce permanent eye damage and blindness.
To improve your vision and maintain eye health, it is crucial to take the best omega-3 fatty acids, particularly DHA, through diet. If you cannot take it through diet, consider taking omega-3 capsules or any other form of omega-3 supplement.
Omega 3 fights ADHD in children
Attention deficit hyperactivity disorder (ADHD) is a common disorder in children. Its patients are restless, fail to concentrate, and show excessive movement. Studies show that children suffering from ADHD have a deficiency of omega-3 fatty acids. [15] Increasing intake of omega-3s either through whole foods or via omega-3 capsules can help children suffering from ADHD fight off this illness.
The Health Benefits of Omega 3 Conclusion
Omega-3s are crucial for healthy living. Take them through the natural foods to see the best effects. If you do not eat fish and other omega-3 rich whole foods, you need to consider taking the omega-3 supplement. It is an effective way of increasing your omega-3 levels.
References:
- Calcium metabolism, osteoporosis and essential fatty acids: a review - PubMed (nih.gov)
- Polyunsaturated fatty acids and their relation with bone and muscle health in adults (nih.gov)
- A new dietary regimen for arthritis: value of cod liver oil on a fasting stomach - PubMed (nih.gov)
- A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids - PubMed (nih.gov)
- Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder: Australian and New Zealand Journal of Psychiatry: Vol 42, No 3 (tandfonline.com)
- Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age - PubMed (nih.gov)
- Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial - PubMed (nih.gov)
- Omega-3 fatty acids' supplementation in Alzheimer's disease: A systematic review - PubMed (nih.gov)
- A fish a day, keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system (nih.gov)
- Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis (nih.gov)
- Healing fats of the skin: the structural and immunologic roles of the ω-6 and ω-3 fatty acids - ScienceDirect
- Diet and acne: a review of the evidence - PubMed (nih.gov)
- Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study--a randomized controlled trial - PubMed (nih.gov)
- Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study - PubMed (nih.gov)