Omega-3 fatty acids are part of the family of essential fatty acids, meaning that since the body cannot produce them, they need to come from the diet.
There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is a short-chain omega-3 fatty acid, while DHA and EPA are long-chain omega-3s. While ALA is mostly found in plant-based sources, DHA and EPA are usually found in animal sources (fish and krill) as well as algae.
Thanks to their anti-inflammatory properties, omega-3 fatty acids have several health benefits. Here are some of the possible health benefits of omega-3.
Knowing if you have a deficiency of omega-3 fatty acids can be quite challenging. While the symptoms might vary from person to person, low levels of omega-3 may lead to brittle hair and nails, dull-looking skin, high cholesterol levels, and increased mood swings.
However, keep in mind that the previous symptoms may also be related to other nutritional deficiencies. For that reason, it’s always a good idea to consult with a health professional to determine the root cause of your problems.
The best way to increase omega-3 intake is to include more natural sources of omega-3 fatty acids. Here are some sources of omega-3 fatty acids.
Some research shows that wild-caught fish tend to have a higher proportion of long-chain omega-3 fatty acids than farm-raised fish do, although both types are still good sources of these fatty acids.
If you find it challenging to include natural sources of omega-3 fatty acids, or if you prefer to avoid fish because you’re a vegan or vegetarian, due to environmental concerns, or to avoid potential exposure to toxins that can be found in seafood, there are supplements that can help you get a daily dose of omega-3.
Omega-3 supplements may be derived from animals (such as fish or krill) or plants (such as algae, flaxseeds, or chia seeds). Different sources provide different specific types of omega-3s. Most plant sources provide primarily short-chain omega-3s (like ALA), while animal sources, as well as algae, provide long-chain omega-3s (like EPA and DHA).
After taking a dose of omega-3, it’s absorbed in the digestive tract and reaches your bloodstream relatively quickly. Levels of omega-3 fatty acids peak about 4 to 8 hours after taking an omega-3 supplement.
However, in order to exert their effects, omega-3s need to be incorporated into the cell membranes of cells throughout your body, which takes a longer period of time. In addition, certain effects, such as reducing chronic inflammation, will only be seen over time rather than immediately.
It’s important to be consistent with omega-3 supplements in order to see the benefits. Even though you’ll experience a rise in omega-3 levels in your bloodstream after just one dose, it’s unlikely that you’ll feel any significant effects. To get the benefits of omega-3 supplements, you’ll need to take them consistently over a longer period of time.
Studies have found that levels of omega-3 fatty acids in the bloodstream take some time to reach a steady state, which is the point at which there are relatively consistent levels of omega-3s found in the bloodstream. EPA seems to reach this point faster, after about six weeks. For DHA, it takes about 18 weeks. However, the dose affects how quickly this occurs. With higher-dose supplementation, the steady state could be reached in as few as four weeks.
However, it takes longer for omega-3s to be fully incorporated into cell membranes. This can be measured by checking the proportions of omega-3s found in the membranes of red blood cells. It generally takes four to six months to reach the maximum level of omega-3s in these cell membranes.
This is why it generally takes a few months to notice the benefits of omega-3s. Although you may notice some benefits as soon as six weeks after starting the supplement, it can take four to six months or even longer to get the full effect. Many studies have found that the benefits of omega-3s start to be measurable after a few months.
Even after the omega-3 fatty acids have become incorporated into your cell membranes, it can still take some more time to notice all of the benefits of omega-3. Effects like reducing chronic inflammation or improving brain function and longevity may only become apparent after a longer period of time, as changes in cellular function gradually lead to larger-scale changes in organ function.
To maximize the benefits of omega-3 supplementation, it is crucial to choose a high-quality supplement and to take it consistently for at least six months to a year before assessing the effects on your health. In addition, remember that no supplement is a replacement for a healthy lifestyle. It’s still important to eat a healthy diet and exercise regularly.
Algae oil and fish oil are both excellent sources of omega-3 fatty acids, but which one works better and faster?
A study published in the journal Proceedings of the Nutrition Society found that algae oil supplements resulted in a significantly greater increase in DHA levels in the blood after two weeks of supplementation compared to fish oil supplements. This suggests that algae oil may be more rapidly absorbed and utilized by the body.
However, more research is needed to confirm whether algae oil consistently works faster than fish oil. Additionally, the quality and dosage of the supplement can also affect how quickly it works.
Most guidelines recommend consuming 250 to 500 mg of omega-3 fatty acids. However, the dosage might be greater depending on weight, height, activity levels, and other factors (such as metabolic conditions). This means that the recommended intake might go up to 5,000 mg daily.
But, the dosage is not the only thing you need to consider. You also need to consider the ratio between ALA, EPA, and DHA and between omega-3 and omega-6 fatty acids.
Omega-6 fatty acids are also considered essential. The modern Western diet generally contains high levels of omega-6s. In the past, it was believed that omega-6s could cause inflammation, although more recent research has revealed that this is not true. However, it does appear that the ratio between omega-3s and omega-6s is crucial for health, and consuming an imbalanced amount of omega-6s promotes the development of chronic diseases and obesity.
It’s important to ensure that you’re getting enough omega-3s to balance out the omega-6s that naturally occur at high levels in the modern Western diet.
Omega-3 works through consistency, meaning that there is no best time to take omega-3s. However, they’re better absorbed when taken along with some dietary fat. Because of this, taking it with a meal may help to increase absorption.
Some people have difficulty digesting omega-3s, resulting in bloating, stomach cramps, or gas. You may prefer to take your omega-3s earlier in the day to avoid disrupting your sleep with these types of effects.
However, it’s really not particularly important when you choose to take your omega-3 supplement. Choose a time when you’ll be most likely to remember to take it, since consistency is the key to getting the benefits of omega-3s.
Yes, you can eat foods high in omega-3, such as the ones mentioned above. If you plan your meals and include food that is high in omega-3 fatty acids, you can reach the recommended daily intake.
However, if you are not too keen on meal planning or don’t tend to include foods high in omega-3 fatty acids, it’s best to include an omega-3 supplement to ensure you get the recommended intake daily.
Omega-3 fatty acids are crucial in the body. They help reduce inflammation, promote good heart health, improve cognitive function and eye health. There are natural sources of omega-3 fatty acids, such as chia seeds, hemp seeds, and fatty fish.
However, the quality of the products (for example, wild-caught vs. farmed), can affect how much omega-3 you are really getting. And, if you are not keen on keeping track of how much you are getting, a supplement can be a better alternative.
Tahiro’s omega-3 supplement is one of the best options available on the market. It contains 550 mg of omega-3 (within the recommended intake). And, it offers 300 mg of DHA, 150 mg of EPA, and 40 mg of DPA.
On top of that, Tahiro offers a 30-day money-back guarantee, and the product is vegan-friendly, made with non-GMO ingredients, and gluten-free.
Have a question we didn’t cover above?
Email hello@tahiro.com and our team will be happy to help.
