The Benefits of Omega-3 -

When it comes to Omega-3 and the benefits from taking it, there has been a lot written. From the benefits Omega-3 provides. How much should I take? Working for years with health professionals and companies that specialize in providing top quality products like Omega-3. I thought I would provide some fascinating results from my research.

First, what is this fatty acid, and how is it good for you?

Omega-3s are good fat-polyunsaturated fats-sourced from fish, nuts, eggs, seaweed, seeds and yes, grass-fed beef. Our bodies cannot produce these critical nutrients on our own. We get these essential nutrients from the food we eat.

There are three types of Omega-3s fatty acid your body needs. They consist of ALA, EPA, and DHA. ALA is the only true essential fatty acid, since our bodies can synthesize EPA and DHA from ALA. The problem is the process for synthesizing is not very efficient, and decreases with age and hormone changes.

ALA is present in plant oils, such as flaxseed, soybean, and canola oils. DHA and EPA are present in fish, fish oils, and krill oils, but they are originally synthesized by microalgae, not by the fish. When fish consume phytoplankton that consumed microalgae, they accumulate the omega-3s in their tissues

DHA (docosahexaenoic acid): DHA is essential for brain and eye development. In the brain, 97% of omega-3s are DHA—in the eyes, 60%. DHA is also critical for the healthy development of a baby’s brain, eyes, and nervous system.

EPA (eicosatetraenoic acid): EPA has been clinically proven to reduce inflammation in healthy individuals, improving joint health and supporting heart health.

Studies show that higher Omega-3 index was associated with:

Promoting active recovery
Increase in brain volume and support brain functions
Improve cognition

Omega-3 is also important for your heart. This essential nutrient helps with cholesterol, blood pressure, triglyceride level and endothelial functions. Studies have shown, but not conclusive that all this may lower your risk of coronary heart disease.

What is the Optimal Omega-3 Fatty Acid Intake?

Most people seem to focus on Fish Oil as the main source for taking Omega-3. As I stated, there are other options., but for the purpose of this brief. I will focus on Fish Oil.

At the National Institute of Health (NIH), Intake recommendations for fatty acids and other nutrients are provided in the Dietary Reference Intakes developed by the Food and Nutrition Board of the Institute of Medicine.

Daily standards are a general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and sex, include:

**The average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

**Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.

**The average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.

**Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

When the Institute of Medicine last reviewed omega-3s, insufficient data were available to establish an EAR, so the IOM established AIs for all ages based on omega-3 intakes in healthy populations.

Dietary Supplements;

Omega-3s are present in several dietary supplement formulations, including fish oil, krill oil, cod liver oil, and vegetarian products that contain algal oil.

A typical fish oil supplement provides about 1,000 mg fish oil, containing 180 mg EPA and 120 mg DHA, but doses vary widely. Cod liver oil supplements provide vitamin A and vitamin D.

Although seafood contains varying levels of methyl mercury (a toxic heavy metal), omega-3 supplements have not been found to contain this contaminant because it is removed during processing and purification.

When I look at Omega-3s, understanding the processes used is an important factor. Most national brand fish oil supplements use harsh solvents or excessive heat to extract the omega-rich oils.

Some brands like Melaleuca Fish Oil use a patented extraction method using distilled water, instead of the harsh chemicals. Look for companies like Melaleuca that take the time, energy, and costs to use independent auditors to certify their products are free of toxins and contaminants.

Conclusion;

It has been proven that Omega-3s have health benefits. Not being a scientist, or doctor. My recommendations are that of my own, but with the benefits Omega-3 provides. Taken daily may lead to a longer, healthier life.

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