Omega 3 fatty acids: what are they and why are they important in a healthy diet and lifestyle?

Here at DY Nutrition, our aim is to provide you with the highest quality supplements to help you improve your health, fitness and general lifestyle. And as a leading sports nutrition brand, we also aim to provide you with educational content so that you can make informed decisions about your fitness goals.

So omega-3 fatty acids are a group of polyunsaturated fatty acids that are essential for human health. These are: ALA (Alpha-Linolenic Acid), DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid). They play crucial roles in many physiological processes and are known for their benefits to heart, brain, and overall body health. 

Types of omega-3 fatty acids

ALA is primarily found in plant oils such as flaxseed, chia seeds, walnuts and soybeans. Whilst ALA is good, EPA and DHA are superior for health. The body can convert ALA into EPA or DHA, however this process is quite inefficient.

DHA is found in fatty fish such as mackerel, salmon, and herring for example and is a major structural component of the brain, retina and many other body parts.

EPA is also found in fatty fish as mentioned above and also, like DHA, it can be found in meat and dairy that are from grass-fed animals. EPA is beneficial in reducing inflammation and can have positive effects on cardiovascular health.

Benefits of omega-3 fatty acids

Heart health: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to contribute to the normal function of the heart. Consuming adequate amounts of omega-3 fatty acids may help maintain normal blood pressure, reduce triglyceride levels, and support overall cardiovascular health, leading to a reduced risk of heart disease and related conditions.

Brain function: DHA, in particular, is a major structural component of brain tissue and contributes to the normal development and function of the brain. Adequate intake of omega-3 fatty acids, especially during pregnancy and early childhood, may support cognitive function, memory, and learning abilities, and may reduce the risk of cognitive decline and neurodegenerative diseases later in life.

Eye health: DHA is also a key component of the retina and plays a crucial role in visual development and function. Consuming sufficient omega-3 fatty acids, especially DHA, may help support eye health, reduce the risk of age-related macular degeneration (AMD), and maintain visual acuity and function, particularly in older adults.

Inflammation modulation: Omega-3 fatty acids, particularly EPA, have anti-inflammatory properties and may help reduce inflammation in the body. Consuming omega-3 fatty acids may help modulate the body's inflammatory response, reduce levels of pro-inflammatory markers, and alleviate symptoms associated with inflammatory conditions such as rheumatoid arthritis, inflammatory bowel disease (IBD), and asthma.

Joint health: Omega-3 fatty acids may help support joint health and reduce symptoms associated with joint pain and stiffness, particularly in individuals with inflammatory joint conditions such as rheumatoid arthritis and osteoarthritis. Consuming omega-3 fatty acids may help reduce inflammation in the joints, improve joint function, and alleviate symptoms, leading to improved overall joint health and mobility.

Mood and mental health: Omega-3 fatty acids, particularly EPA, have been studied for their potential effects on mood and mental health. Consuming omega-3 fatty acids may help support emotional well-being, reduce symptoms of depression and anxiety, and improve overall mental health and quality of life. Omega-3 fatty acids may also play a role in the prevention and management of other mental health conditions

Considerations

Omega-3 supplements are generally considered safe and beneficial, however excessive intake can lead to potential issues such as gastrointestinal issues, excessive bleeding, headaches and well, since they’re derived from fish… potential bad breath!

As with any supplement, it is important to consult with a healthcare professional before taking any, especially for individuals taking blood-thinning medications, as omega-3s can have anticoagulant effects. 

Foods high in omega-3 fatty acids

Here’s a list of whole food sources that are high in omega-3 fatty acids:

• Mackerel
• Salmon (especially wild caught)
• Herring
• Oysters
• Sardines 

Omega 3 supplements

Of course, you could also choose to consume your omega-3 fatty acids through supplementation which includes DHA and EPA with the aforementioned benefits. However, not all fish oil supplements are created equally, and poor-quality fish oils could do more harm than good.

Quality assurance is a must, so it is imperative that people source their fish oil supplements from only the most reputable and transparent companies so that you know exactly what the supplement contains and how it was produced.

Our DY Nutrition Omega-3 soft gel supplement is manufactured and kept to the highest standards in order to represent our continuing commitment to ISO: 9001 standards.

Ours is also compatible with Regulation (EU) No. 1169/2011 of the European Parliament and the council on the provision of food information to consumers.

Basically, we perform several tests to ensure the integrity of our fish oil, that ultimately support the validity and efficacy of both raw materials and finished product.

How much to consume

The current evidence supports a dietary recommendation of approximately 500 mg per day of EPA and DHA combined, this is also the case for cardiovascular disease risk reduction.

For those that don’t eat oily fish, the recommended consumption is 2000mg of Fish Oil, equating to a potent 660mg EPA and 440mg DHA. 

A serving of our Omega 3 soft gels sits in line with population recommendations for optimal intakes of EPA and DHA, meaning you will get what you need from one serving a day.