A Step By Step Guide To Omega-3 Supplements

The importance of Omega-3 supplements has suddenly become a topic of discussion among nutritionists and fitness enthusiasts. Most commonly found in fish, Omega-3 is a type of fatty acid that performs various functions in the human body. 

Unfortunately, it is also one of the most neglected nutrients. Some individuals are unable to get the necessary amount of Omega-3 fatty acids because of their dietary restrictions or preferences. In such cases, using a supplement like TrueBasics fish oil is a great idea. 

If you are thinking about buying a Truebasics Omega-3 supplement to add to your diet, here is a step-by-step guide to help you pick the best one. 

What Are Omega-3 Fatty Acids 

Omega-3 fatty acids are essential fatty acids. This means that you need to obtain them from your diet in order for your body to get the required dosage each day. 

There are three types of Omega-3 fatty acids, namely: 

  • EPA: This is one of the most important fatty acids for the circulatory system. It is mostly found in oily fish, grass and algae. 
  • DHA: This fatty acid is found mostly in the membranes of the brain and the eye. During the early years of development, DHA is very important for the proper growth of the brain cells. In addition to that, DHA also helps in keeping your heart healthy. 
  • ALA: ALA is the only omega-3 fatty acid that is found in plant-based food sources. One of the richest sources of ALA is flaxseed. 

What to Look For In Omega-3 Supplements

When you are buying Omega-3 fatty acids, make sure that you look for the following features: 

  • The Omega-3 dosage: Make sure you check the amount of omega-3 fatty acids in every dose. It should contain at least 1000mg of Omega-3 fatty acids to meet the daily required intake for adults. Some supplements may contain up to 1250mg of Omega-3 fatty acids. These are ideal for you if you have a physically active lifestyle. 
  • A good balance of EPA and DHA: For overall health, the two most important Omega-3 fatty acids are DHA and EPA. The supplement that you choose should be rich in these two omega-3 fatty acids as the natural sources included in a regular diet are limited. These fatty acids are also classified as essential fatty acids because they can only be obtained through your diet. 
  • An enteric coating: If you have consumed fish oil supplements in the past, you must have experienced a fishy aftertaste. This makes the supplement very unpleasant for most people. However, modern supplements contain an enteric coating which prevents this aftertaste. This coating also improves the absorption of the Omega-3 fatty acids in the body, giving you maximum benefits from the supplement. 
  • The source of Omega-3 fatty acids: Coldwater fish like salmon and cod are the best sources of fatty acids. If you have any food allergies or consume a vegetarian or vegan diet, you also have products with Omega-3 sources like flaxseed which are equally rich in these fatty acids. 
  • A certification from food safety and quality authority: Purchasing a product that is certified and approved by these authorities guarantees good quality in terms of the sources used. It also means that the products follow the best manufacturing practices. This makes the supplement suitable for daily consumption. If these products are third party tested, it is an added advantage. 

Precautions to Take When Buying Omega-3 Supplements 

You need to take a few precautions when buying any supplement: 

  • Check for allergens: If you have had any food allergies in the past, then consult your doctor before adding an Omega-3 supplement to your diet. Fish and seafood are very common allergens that may trigger a reaction. 
  • Consult a doctor if you are under medication: Make sure that the supplement that you consume does not interfere with your medication. 
  • Always consult an expert if you are pregnant or breastfeeding: While Omega-3 supplements are highly recommended if you are pregnant, do not make any additions to your diet without checking with your doctor.

What Are the Benefits of Omega-3 Supplements? 

Using Omega-3 supplements gives you the following health benefits: 

  • Omega-3 fatty acids are powerful antioxidants that eliminate free radicals. 
  • They are a preventive measure for degenerative diseases like Alzheimer’s and dementia. 
  • Omega-3 supplements, when consumed during pregnancy, help in the healthy development of the foetus. 
  • These fatty acids reduce the level of cholesterol in the body and also keep your heart healthy. 
  • With adequate consumption of Omega-3 fatty acids, your skin and hair health also improves. 
  • Omega-3 fatty acids improve joint mobility and reduce any inflammation or stiffness in your joints. 

Using Omega-3 fatty acid supplements with a balanced diet gives you maximum benefits. It is also a good idea to add natural sources of omega-3 fatty acids like nuts, seeds, and oily fish to your diet when possible.