Researchers first became interested in the health benefits of fish oil in the 1970s, when a study discovered that communities and populations that had a large fish-based diet, like the Inuit communities in Greenland and other fish-eating populations like in Japan, were found to have surprisingly low rates of heart disease. More and more studies have taken place since then and we know a lot more about why this might be the case. Specifically, we know a lot more about a special component of fish and fish oil, known as Omega Fatty Acids.
So, why are Omega Fatty Acids so Important?
Omega Fatty Acids are essential fatty acids (EFA’s) that are used in every cell of our body. They’re called essential fats because we need them to function normally, but our bodies cannot make them by themselves and so we must supplement them with our diet. EFAs are a vital part of our everyday health and are essential for making sure that our bodies work the way they’re supposed to, which is why deficiencies in EFAs can be detrimental. Not only that, but as we age our Omega levels also begin to decline, which causes issues throughout the body.
When talking about Omega fatty acids it's important to differentiate between them, including Omega-3, 6 and 9 and to get the balance right.
Omega-3 Fatty Acids:
Omega 3s are an essential part of our cell membrane and play a vital role in improving our heart, brain and liver health, aiding in weight loss and reducing inflammation. Not getting enough Omega-3s can lead to heart problems, inflammation, and diseases like diabetes and rheumatoid arthritis.
There are many different types of Omega 3 fats, but the most common include:
- ALA (Alpha-Linolenic acid)
- DHA (Docosahexaenoic acid)
- EPA (Eicosapentaenoic acid)
Omega-6 Fatty Acids:
Omega 6 fatty acids are mainly responsible for providing us with energy. The most common Omega 6 fat is Linoleic acid. Omega 6 are essential fats, but to ensure a healthy balance, we should make sure to consume more Omega 3s than Omega 6s.
Omega 9 Fatty Acids:
Unlike Omega 3 and Omega 6, Omega 9s are exactly ‘essential’ fats, as our bodies can produce them. Despite this, some studies have shown that consuming foods that are rich in Omega 9s, rather than some saturated fats, can be good for your health.
This might tell you a bit more about Omega Fatty Acids, but why does this mean you should be taking fish oil supplements? Well, there are several parts of the body that can greatly benefit from adding a fish oil supplement into your diet, including:
1. Brain
The brain is made up of fatty acids, in fact the human brain is nearly 60% fat, mostly Omega 3s and cholesterol. Unfortunately, as we age our body’s fatty acid levels start to decline, which can be detrimental to our brain health leading to less-than optimal brain function and possible mental decline. Studies have suggested that boating your body’s levels of the vital Omega 3 can help prevent brain decline and may help to improve memory and cognitive function in healthy older adults. Other research has suggested that the Omega 3 may be a possible treatment for those suffering from depression.
2. Heart
Heart disease is the leading cause of death around the world and the number 1 killer in men in the UK. Omega 3, 6 and 9 are essential for regulating cholesterol, reducing blood pressure, reducing blood clots, and also helping to reduce the number of harmful fats in the blood that help contribute to the risk of heart attacks.
3. Bones & Joints
A number of animal studies have found that fish oil supplementation of EPA and DHA, increases the amount of calcium that is absorbed from the diet and can inhibit the breakdown of bones by improving the strength of the calcium in the bones. Omega 3 fish oil supplementation has also been found to significantly reduce joint pain, stiffness, and inflammation in the joints.
4. Immunity
Fish oil's anti-inflammatory properties can help improve your immune system by helping to reduce the production of cytokines. Research has also found that Omega 3 can support your immune system by helping to influence when and how the immune cells, like white blood cells, are activated.
5. Eyes
Our eyes need Omega-3 fatty acids to work properly, in fact studies have found that people who don’t get enough omega 3s are at a greater risk of eye disease. The supplementation of Omega 3s has been shown to reduce eye degeneration as we age.
6. PMS
Omega 3 has been shown to help reduce the severity of PMS symptoms. One study split 124 women into 2 groups, one group was given the placebo and the other 2g of Omega-3 a day. At the end of the trial, the mean severity of PMS symptoms in the group that received the supplementation was lower than the control group. These symptoms included depression, bloating, lack of concentration, anxiety, nervousness, headaches and breast tenderness. Omega 3 has also been found to ease period pains by reducing cramps.
7. Skin
Our skin contains a lot of Essential Fatty Acids (EFAs) which are essential for our cell membranes. The health of our skin can begin to decline for a number of reasons, such as age, sun exposure and air quality. Omega 3s can help maintain healthy skin.
8. Liver
Fish oil supplementation can help maintain healthy liver function and reduce inflammation of the liver as well, this can help decrease symptoms of liver disease and the amount of fat that can accumulate.
9. Weight Loss
Some studies have found that alongside a good, healthy diet and exercise, fish oil supplementation can improve your cardiovascular and metabolic health and helps reduce body fat.
How much do you need?
It’s estimated that around 8 out of 10 people just don’t have enough fatty acids in their diet. The WHO recommends we eat 1-2 portions of fish a week, but if you don’t get enough fish in your weekly diet then fish oil supplements can help. Recommendations of EPA and DHA vary depending on how old and healthy you are, but the WHO recommends a daily intake of 200-500mg of combined EPA and DHA.
Here at The Naturality Lab has a range of fatty acid supplements for all diets and uses only the finest sources for the highest quality supplements in easy-to-swallow gel capsules, each containing over 200mg of EPA and DHA.
Our Triple Omega 3-6-9 contains all your EFAs in ideal ratios for optimum mind and body health and are an easy way of getting this essential wonder food naturally with no fishy aftertaste. We’ve also combined it with Vitamin E, which is a potent antioxidant that optimises the effect of the EFAs. This high strength supplement combines borage oil from starflowers, cold-pressed flaxseed oil, and highly purified omega 3 from pristine low pollution Antarctic seas.
Krill oil is considered to be the richest form of Omega 3 because it is carried in the form of phospholipids which deliver the fatty acids directly to the body’s cells, making it very bioavailable compared to most other fish oil. Krill oil also contains astaxanthin which has 40 times more powerful antioxidant power than those of other fish oil which protect our cells from damage causing free radicals, as well as containing choline, a vitamin like nutrient crucial for liver and heart health. Our Krill Oil is sustainably sourced from toxin free Southern Ocean fisheries.
Green Lipped Mussels are a natural rich source of omega 3 fatty acids and recently became of interest when it was noticed that Maori living in coastal regions in New Zealand who regularly consumed these mussels were benefiting compared to those who lived inland. The Naturality Lab’s Green Lipped Mussels also contains Vitamin C which assists the formation of collagen in our bodies and the improved absorption of calcium meaning less inflammation, less pain and more mobility in our joints.
Flaxseed is one of the richest plant sources of Omega 3 fatty acids and Alpha Linoleic Acid (ALA), a heart health Omega 6 fatty acid. Flaxseed oil can promote healthy cholesterol levels and are renowned for their ability to reduce triglyceride levels. Flaxseed oil is a great alternative source of Omega 3 fatty acids for those who are unable to take fish oils as it is completely vegan.
The North Americans used Evening Primrose Oil for healing purposes and today it is celebrated for its high Omega 6 fatty acid levels of gamma-linoleic acid (GLA) and linoleic acid (LA), which are vital for producing hormones and vital for brain, heart and joint health.
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