Omega-3 fatty acids are healthy fats that contribute to heart health and the functioning of cells in the human body. But, incorporating adequate levels into one’s diet can be challenging for many people, especially those with fish aversion.
When shopping for any type of supplement, including Omega-3, it is vital to read the label carefully. In many cases, the FDA does not monitor supplements, increasing the risk of buying products that can lead to further health issues. Many health experts suggest only purchasing supplements from trusted and reputable brands, like Ethical Nutrients, to ensure high-quality products.
What are Fatty Acids?
There are two main types of fatty acids: saturated fat and unsaturated fat. Unsaturated fat can be further divided into polyunsaturated and monounsaturated fat. These are typically terms you see on various nutrition labels.
Visualizing fatty acids as chain-like molecules made up of oxygen, hydrogen, and carbon atoms is key. The carbon atoms form the backbone of the chain, with the remaining two atoms connecting to available slots, creating the unique structure of fatty acids.
Understanding the concept of ‘remaining slots’ is crucial. A saturated fat molecule has no more remaining slots open, while monounsaturated fat has one and polyunsaturated has more than one. This distinction is important as saturated fats, known as ‘bad’ fats, can lead to an increased risk of certain diseases like strokes and heart disease, while unsaturated fats are considered healthy when consumed in moderation.
Omega-3 is a form of polyunsaturated fat and is a healthy addition to your diet.
What do They Do?
Omega-3 fatty acids contribute to the proper functioning of all the cells in the human body. They are an essential component of cell membranes, helping to provide structure and support interactions between different cells. Although they are crucial for all cells, you will find the highest concentration within the eyes and brain.
Furthermore, Omega-3 provides your body with valuable energy and supports body systems, including the cardiovascular and endocrine systems. There are three main types of omega-3 fatty acids.
Eicosapentaenoic Acid (EPA) is also known as a ‘marine omega-3’ because it is found in fish. Docosahexaenoic Acid (DHA) is also a marine variation found in fish. Finally, Alpha-Linolenic Acid (ALA) is found in plants.
Health Benefits of Omega-3
Omega-3 fatty acids carry a multitude of potential health benefits throughout the body, especially for cardiovascular health. One of the key roles they play is lowering triglyceride levels.
Having increased levels of triglyceride in your blood raises your risk of developing atherosclerosis, which, in turn, can increase your risk of heart disease and stroke. Keeping these levels under control is crucial in maintaining proper heart health.
Furthermore, omega-3 may help raise HDL, or good cholesterol, and lower blood pressure. Some studies have shown that it can potentially reduce your risk of cardiovascular disease, arrhythmia, blood clots, age-related macular degeneration, dementia, and some forms of cancer.
Different Forms
Omega-3 can be found in multiple forms, affecting how your body processes it and how it impacts your health.
Natural Fish Oil
Natural fish oil is oil that comes from the tissue of species that are very high in natural oil. It typically takes the form of triglycerides, which the body needs in limited amounts. This natural oil contains many important nutrients, including vitamins A and D.
The exact amount of omega-3 present varies between species but usually ranges from 18-31%. Salmon, sardines, cod liver, and herring are among the most common sources of this natural supplement.
Processed Fish Oil
Processed fish oil is purified and/or concentrated and consists of both ethyl esters and triglycerides. Purification helps eliminate contaminants like mercury and PCBs while concentrating the oil can increase the EPA and DHA levels.
While processed fish oil tends to be the biggest contributor to the fish oil market because it is cheap to make and usually comes in consumer-friendly capsules, your body doesn’t absorb the processed oil as well as the natural form, particularly in the ethyl ester form.
However, some manufacturers have found a solution to this issue by further processing the oil to convert it back into a synthetic triglyceride form, which can be absorbed well. These oils are often called reformed or re-esterified triglycerides.
ALA Oil
ALA, also known as alpha-linolenic acid, is the plant form of omega-3s. High levels of this valuable nutrient can be found in hemp seeds, chia seeds, and flax seeds. Most plant oils contain higher amounts of omega-6 compared to omega-3.
ALA doesn’t naturally contain any EPA or DHA, both of which are active in the body. Your body can attempt to convert ALA into these marine-based forms. However, the conversion is relatively inefficient and shouldn’t be factored into your daily consumption of Omega fatty acids.
Capsules
Omega-3 is most commonly consumed via capsules or soft gels. These forms are particularly popular with consumers because they don’t have taste and are easy to swallow. Most capsules are made with a soft outer layer of gelatin, while some manufacturers also choose to include an additional enteric coating.
The enteric coating helps prevent the capsule from dissolving before it reaches the small intestine, preventing any fishy aftertaste. However, it can also mask the smell of rancid fish oil. Many experts recommend occasionally opening one to ensure it is still fresh and safe to use.
