Today I wanted to highlight Omega 3s, a nutrient that plays an incredibly important role in heart health, brain health, mood, and inflammation. Omega 3s are a type of essential fatty acid, meaning our bodies cannot make them and must be consumed through food or supplement form. When we eat Omega 3s, they get incorporated into every cell membrane in our body, making them stronger, more flexible, and better able to cross-talk with other cells.
Benefits of Omega 3s:
- May protect against heart disease by lowering triglycerides and thinning the blood (similar to aspirin)
- May protect brain from developing Alzheimer’s Disease and other forms of dementia by reducing neuroinflammation
- Can reduce inflammation in asthma, RA, and other autoimmune conditions
- May help treat depression, thought to be an inflammatory state in the brain
- Improves brain development in fetuses and newborns
- Aids in the treatment of ADHD in children
- May help with longevity!
The most important types of Omega 3s are EPA and DHA, which are most abundantly found in seafood. The best way to get Omega 3s in your diet is through fatty fish, namely your “SMASH” fish, all of which have 1000-1400mg of Omega 3 per serving:
- Salmon (wild-caught canned salmon can be a cheaper alternative and still very high in Omega 3s)
- Mackerel
- Anchovy
- Sardine
- Herring
Current guidelines recommend that we should have two 8oz servings of fish per week. To really move the needle with Omega 3s, though, I recommend at least 4 servings per week (i.e. 2 dinners + 2 leftovers for lunch)Many people who are plant-based or cannot eat seafood will try to get Omega 3s through eating a lot of foods containing ALA, which can get converted by the body to EPA and DHA. Foods high in ALA are walnuts, chia seeds, and ground flaxseeds.
However, >80% of people DNA changes that slow down conversion of ALA to EPA, making it near impossible to get optimal EPA/DHA through this pathway. Our Precision Health Program tests for these genetic changes to identify who can and cannot rely on plant-based sources of Omega 3s!
News Flash: Most people are deficient in Omega 3s!
Most people get around 150mg of EPA/DHA daily in their diet, whereas 500mg is the daily serving recommendation. We test for Omega 3 levels in our Precision Health Program, and almost ALL of our clients are Omega 3 deficient.
Just look at this list of people most at risk of Omega 3 deficiency:
- Vegans/vegetarians
- Women of child-bearing age
- Pregnant women
- People with chronic inflammatory diseases (diabetes, autoimmune conditions, high blood pressure, obesity, asthma, smokers, etc)
- People with depression
- Elderly
- People who don’t eat SMASH fish
So, essentially everyone other than very healthy, non-pregnant, fish-loving 25-50 year olds!
What steps can I take to improve my Omega 3 level?
- Test your Omega 3 levels: Join our Precision Health Program or purchase an Omega 3 test through OmegaQuant
- Increase your consumption of SMASH fish.
- Take a high-quality fish oil supplement
- This is what I do and advise for many of my patients, especially for those concerned about micro plastics in seafood.
- Studies have revealed that there are a lot of bad fish oil supplements. Here are my recommended brands:
- Authentic Health F2 — our very own F2 product contains a unique, high-quality Omega 3 in a powdered form. This ensures long shelf-life, NO fish burps, and can be taken in a capsule form instead of those large soft-gels. The dose is equivalent to 1g of EPA+DHA. You can purchase at our office or at www.shopauthentichealth.com.
- Thorne Super EPA — save 20% by clicking HERE
- Nordic Naturals Ultimate Omega
Are there any risks in taking Omega 3 supplements?
- The supplements above are high-quality and should not give you the dreaded “fish burps.” In fact, if your fish oil has a fishy smell or unpleasant burping smell, it is possibly rancid! I would recommend switching brands. Buying straight from the company website can also ensure a fresh product.
- Be careful reading labels — you are looking for 1g of EPA + DHA, not 1g of Omega 3. There are many forms of Omega 3 but EPA and DHA are the most potent.
- Some people may experience heartburn or bloating with supplementation. Since most supplements are 2 capsules per day, I recommend splitting the dose to 1 capsule twice daily should this occur.
- Studies have revealed that high-dose fish oil (usually >4g per day) can increase the risk of a heart arrhythmia called atrial fibrillation. Since most people are deficient, I don’t worry as much about this at first. But this is another reason why it is good to check levels to make sure your levels are optimal and not too high after supplementation.
What’s the best dose?
Based on a study looking at Omega 3s and longevity, taking up to 1g of EPA + DHA is beneficial. 1g per day will get most people into the “normal” range for Omega 3s, which is an Omega 3 Index level of at least 4.5% on blood work.
If you are pregnant, want to become pregnant, have certain brain-related conditions (MS, depression, anxiety, brain fog, etc), have a family history of neurodegenerative disease (dementia, Parkinson’s, etc), or just want to reach optimal states for your brain, I advise taking 2g per day, or reaching an Omega 3 Index level of at least 8%.
I hope this was a helpful review of the many benefits of Omega 3s and why we believe Omega 3s are an essential nutrient for your health!
Troy Jackson, MD