Many of you have probably heard about Omega-3’s before.
Many of you probably know what they are while many of you may have heard the term before, but do not know what they are or why they are so beneficial.
Nonetheless, you should probably know that they are extremely healthy for us, both physically and mentally and everyone should be either taking Omega-3 supplements or implementing a diet with heavy Omega-3. They are essential for a fully operative mind and body.
If you are not on Omega-3 supplements, then get on them now. There are many fish oil Omega-3 benefits in which I will cover in this article.
I will also provide you with my strongest recommendation for the best Omega-3 supplement and the one I currently take with over 1000 reviews.
Here, I will answer all your questions:
- What are Omega-3s?
- What are the fish oil Omega-3 health benefits?
- What is the best Omega-3 Supplement?
- What is the role of Omega-3 when it comes to depression?
- Are there side effects when taking Omega-3?
What is Omega-3?
Omega-3 are considered omega-3 fatty acids because essentially that is what they are: fatty acids.
There are two essential omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids are derived from fish oils. That is why you commonly hear people call Omega-3 as fish oils or Omega-3 fish oils.
Omega-3 is found most commonly in fatty tissues of fish such as salmon, mackerel, and sardines. Many people do not eat fish nor like it, so they have turned to a supplement form of Omega-3 which is just as fine.
In the past 10 years, many Americans have actually turned to omega-3 supplements for their mental and physical health. Americans approximately spend $2.6 billion yearly on this supplement due to its high health benefits.
Omega-3 fish oils can be classified as an anti-inflammatory that work to decrease inflammation in both the body and mind. Inflammation can cause many physical and mental disorders such as heart disease, cancer, arthritis, depression, ADHD, Alzheimer’s, and dementia.
I won’t dive into the chemistry of Omega-3s (carbon chains, bonding etc). What you should know however is the 3 main types of omega-3 fatty acids involved in human physiology, in which I have already mentioned two of them. The three types are:
- ALA (a-linolenic acid) – found in plant oils.
- EPA (eicosapentaenoic acid) – found in fish oils.
- DHA (docosahexaenoic acid) – found in fish oils.
Fish oils are the primary source of omega-3 fatty acids, which is why you should definitely be taking your fish oil Omega-3s.
Omega-3s are considered “essential” fatty acids, meaning the human body cannot make them directly, therefore we must obtain them through our diet.
Clinical research has shown that Omega-3s are now relatively rarer or of lower abundance in American diets then they used to be. The end result is in turn an increase in inflammation that promotes several diseases.
Best Omega-3 Supplement
Before I jump into the Omega-3 health benefits, I would like to recommend the best Omega-3 supplement.
I take this supplement everyday and trust the brand entirely. They have extremely well-written reviews as you can see on Amazon and do not miss out on any benefits.
Nutrigold Triple Strength Omega-3 Gold Fish Oil Supplement (2100mg)
- 2100 mg is a very efficient dosage daily.
- Bottle comes with 180 Softgels which will last a long time.
- Contains the highest levels of your essential fatty acids (EPA & DHA).
- Rated 4.5-star and is backed up by more than 1000 customer reviews.
- Gluten Free, Non-GMO
- Nutrigold Omega-3 develops their formula from wild-caught whitefish from American waters.
- Low Mercury and PCB concentrations.
- Supports a healthy heart, mental stability, mood fixture, brain power, joints, skin, vision, vascular health, reduces inflammation, and strengthens immune system.
Fish Oil Omega-3 Benefits
- Omega-3 Fish Oil supplements can decreased elevated triglyceride levels. When you have high levels of this blood fat, it puts you at a greater risk to developing heart disease and cardiovascular issues.
- Omega-3 can help with arthritis. It loosens stiffness and joint pain, allowing the common arthritis patient to feel a sense of relief when performing daily activities.
- DHA (one of the essential fatty acids in Omega-3) appears to be essential for neurological and visual development in infants. Hence, why some parents give Omega-3 supplements to their children.
- Clinical research has found that Omega-3 supplements and diets with high levels of Omega-3 reduce levels of depression and eliminate symptoms of depression. It has also proven to help the depressive symptoms of bipolar disorder.
- Some clinical and scientific research has proven that fish oils can decrease the symptoms of ADHD in some children and thereby improve their mental skills, remembering, like thinking, and learning. Parents do give Omega-3 supplements to their children with ADHD. However, more research is needed to prove a definitive causative effect in this area of study.
- Consumption of Omega-3s lower inflammation, a key component when it comes to asthma. However, more clinical research is needed to show if fish oils aid in improving lung function.
- Clinical research has shown that Omega-3 fish oils protect against dementia and Alzheimer’s disease because of the reduction of inflammation in the brain. It is shown that Omega-3s have a positive effect and outcome on memory loss associated with aging. However, this assumption is not fully proven yet.
- It is a well assumed theory that Omega-3s help with most mental disorders and the reduction of their symptoms. This can highly be attributed to the reduction of inflammation in the brain. It is not proven yet whether these fish oils can help eliminate the mental disorders altogether, however they most definitely can lessen, reduce, or eliminate the symptoms. Such mental orders include anxiety, schizophrenia, dysthymia, and minor mental issues such as mental stress and nervousness.
Omega-3 and Depression
Much scientific data states that there is a correlation between Omega-3 and depression as well as other mental disorders.
These fish oils are rich in the essential fatty acids we need (EPA & DHA). The body and mind require efficient amounts of these fatty acids found in Omega-3 Fish Oil supplements to maintain sufficient health.
Unfortunately, Omega-3 deficiency is large among North American citizens because these fatty acids are found in oily fleshed, wild caught, cold water fish such as sardines, mackerel, and salmon.
Many people do not include fish in their diet to start for whatever reason and others have a difficult time accessing it or affording it.
That is why many turn to supplements to ensure Omega-3 efficiency.
I consume mine through supplement form everyday. However, I do still consume quite a bit of fish. I like fish and my father is an avid fisherman, so it’s always available for me.
But consuming fish AND taking my Omega-3 supplements definitely ensures me that I am receiving the right amount of fish oils I need to help me fight against many said diseases and disorders.
Omega-3 deficiency is one of the most serious dietary deficiencies in North American populations.
Now back to the issue of Omega-3 deficiency and depression.
Scientific data correlates low levels of EPA and DHA to a wide variety of mental disorders. This can include depression, anxiety, bipolar disorder, seasonal affective disorder, and ADHD as well as their correlated problems of suicide, violent behavior, and learning disabilities.
Dietary supplementation with Omega-3 fish oils has proven to be an effective, natural remedy for these mental disorders science says.
Omega-3 Side Effects
Of course with any supplement, vitamin, or medication, there is going to be a range of side effects that vary from person to person.
Side effects can develop for some people while others receive none.
Personally, while I take my Omega-3 supplements, I do not have any side effects – only positives. The range of side effects with Omega-3 supplements is quite low actually compared to other vitamins. These may include:
- Fishy taste in your mouth
- Loose stools
- Stomach Upset
- Fishy Breath
- Possible Nausea
To completely lessen your chance of developing side effects when consuming Omega-3 fatty acids, I would do the following as I do this when taking mine:
- Take 2-4 grams per day maximum. Read labels on the bottle. On the one I recommend, each capsule contains 2100 mg (EPA, DHA, and oil) which is a very efficient dose. Therefore, I take 1 capsule per day. Going over this amount is actually not a big deal. Some prefer the larger doses and more efficient amount of Omega-3.
- I believe if you take an excess amount, then that is when you may feel some nausea and maybe an upset stomach. However, taking an excess amount of Omega-3 would have to be a lot of it. I mean alot!
- Always take your Omega-3 before eating, during, or on a full stomach.
- As for the fishy tastes, I guess you’ll just have to deal with this. Get some gum maybe.
My Experience with Omega-3
I have been taking my Omega-3 Fish Oils for some time now. I don’t remember when I started as it has been so long. I feel good consuming them. It kind of gives me confidence and satisfaction knowing I am protecting my physical and mental health everyday.
I know my body and brain is getting the right anti-inflammatories they need to help reduce numerous mental and physical issues.
For those who do not eat your essential Omega-3 fatty acids found in these fishes, then I strongly recommend you take these supplements.
I can fully attest to their benefits and very limited side effects, if not any. Any questions or concerns, please leave me a comment below.