Omega 3 fatty acid supplements are statistically some of the most commonly used supplements in the United States, succeeded by multivitamins and vitamin D. As an RD, I find this as no coincidence. Omega-3’s may be lacking in the diet, often due to food preferences, and we without a doubt need them. Most people associate them with cardiovascular benefits, but overlook the breadth of what they actually target in the body. As we are shifting away from the “low fat” craze days, it’s about time we start acknowledging the benefits of the different subsets of this needed macronutrient. Let’s dive into what exactly omega-3’s do:

Brain Health  

Omega-3’s have an essential impact on cognitive performance in all stages of life. This includes overall cognitive well-being, blood flow to the brain, learning, memory and mood. We could all use a little cognitive support, am I right? This first really stood out to me after hearing an RD speak at our annual conference about the power of omega-3’s while working with retired NFL athletes diagnosed with CTE. I began to consistently take omega-3’s and did end up noticing anecdotally the cognitive benefits. Because of this, this one of my top recommended core supplements. 

Joint health

As an RD that is an advocate for staying active in all stages of life, I kind of have to be an advocate for joint health and injury prevention as well. Omega-3’s are notorious for their anti-inflammatory benefits, including joint inflammation caused by osteoarthritis and more. Omega-3’s are a well studied and reputable method to alleviate joint stiffness and pain, as well as prevent it. 

Cell Membrane Health

Yep, omega-3’s can impact you on a cellular level. A higher omega-3 intake is supportive of the overall health and integrity of your cell membranes. This is how omega-3’s can really play a role in whole body health and longevity, as well as mental health. They give the brain cells fluidity and elasticity, making it easier for the “good stuff” (neurotransmitters, proteins, and hormones) to be distributed.This is also how omega-3’s are crucial for eye health- they impact your eyes on a cellular level. 

Cardiovascular Health

Omega 3’s have been found to reduce inflammatory markers, reduce triglycerides, and increase HDL. Due to this, some studies support that higher omega 3 intake can reduce the risk of a cardiovascular event such as heart attack or stroke. It is best to start this intake early, and make it consistent for improved outcomes. 

Body Composition

Some studies do support that a higher potency fish oil can support muscle strength and performance. Studies are inconclusive in its role in fat loss, but it may support healthy body fat levels in a roundabout way. Research around supplement timing around workouts (pre or post) is inconclusive. 

EPA vs. DHA

If you look on the back of a fish oil supplement, you will see EPA and DHA. Both are found abundantly in fish and shellfish, but they do work differently. Overall for chronic inflammation, EPA has been found to be more effective in balancing pro and anti inflammatory proteins. This is especially helpful if you are trying to improve cardiovascular health, joint health, and hone in on muscle recovery. DHA, on the other hand, plays a starring role in cell membrane health and is an important building block for your brain. So, we clearly need both. 

Sourcing

For supplementation, look for a third party stamp, cold pressed, and 1-4 g of EPA + DHA per day depending on need. For mood disorders, I commonly recommend the upper range. To bring food in for perspective, 4 oz. of salmon has almost 2 g. It is helpful to also talk through food intake with this with a practitioner. ALA is a third type of omega 3, found in plant based sources like walnuts, chia seeds, and flax seeds. Your body can convert ALA to EPA and DHA via the liver, but this conversion rate is generally less than 20%. That said, ALA certainly has benefits, specifically anti-inflammatory properties. Marine whole food sources and supplements are simply more potent and work differently.

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