Wellness
Plus, how to read the labels at the store.
Youve probably heard someone, somewhere rave about the benefits of omega-3 supplements.
One jot down isnt necessarily better than the other, Skovran explains.
Theyre justconverted in the body differently.
Many dietitians recommend getting your omega-3s by eating whole foods.
And thats when adding an omega-3 supplement to your routine might start to sound like a good idea.
Some studies have also shown that upping your intake of omega-3 can be good for your hair and nails.
Supports Brain Health
Omega-3 fatty acids have manybenefits for brain healthas well.
The brain is 60% fat.
Not only does omega-3 make up brain cells, but it is essential for learning and memory.
Others have found that it might be abrain-friendly supplement for those with ADHD.
This is a good bet to avoid mercury and other toxins, which can show up in fish oils.
Algae is also often sustainably sourced and easy to take in capsule form, she says.
When in doubt, pills and capsules are a safe choice.
They are a much easier way to take omega-3 supplements regularly, Volpe says.
This method is by far the most user-friendly.
If this happens to you, there are a couple of solutions, Skovran says.
One is to simply switch brands.
A second solution is to switch to a non-fish based supplement.
Another is to buy pills that come in smaller doses, and spread your supplements throughout the day.
Studies referenced:
Baker, EJ.
Metabolism and functional effects of plant-derived omega-3 fatty acids in humans.
2016 Oct;64:30-56. doi: 10.1016/j.plipres.2016.07.002.
Calder, P. C. 2010.
Omega-3 fatty acids and inflammatory processes.Nutrients.https://doi.org/10.3390/nu2030355.
Derbyshire, E. 2018.
Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements.Nutrients.https://doi.org/10.3390/nu10081094.
Huang, T. H. 2018.
Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin.Marine drugs.https://doi.org/10.3390/md16080256.
Lo Van, A.
Targeting the Brain with a Neuroprotective Omega-3 Fatty Acid to Enhance Neurogenesis in Hypoxic Condition in Culture.
Omega-3 fatty acids and blood pressure.
Mozaffari-Khosravi, H. 2013.
Eicosapentaenoic acid versus docosahexaenoic acid in mild-to-moderate depression: a randomized, double-blind, placebo-controlled trial.
Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 20112012BMJ Open.
Parke, M. A.
Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function.Dermatology practical & conceptual.https://doi.org/10.5826/dpc.1101a132.
Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition.
