Do I Need Omega-3 Supplements in My Diet?


You have probably heard that you need omega-3s to reap various health benefits. You can find omega-3s in fatty fish, seeds, and nuts, though you can also take products like Nordic Naturals ProOmega 2000 from Supplement First. But when will you need these supplements?

Find out how much omega-3 you should get daily and if you require supplements from stores like Supplement First.

What is Omega-3?

Omega-3 is an essential part of our bodies’ cell membranes. This nutrient helps maintain proper functioning of our hearts, lungs, hormones, and immune systems.

There are three kinds of omega-3 fatty acids:

  • Docosahexaenoic acid (DHA)
  • Alpha-linolenic acid (ALA)
  • Eicosatetraenoic acid (EPA)

We have high DHA levels in our brains, eyes, and sperm cells, while EPA may help reduce inflammation. Our bodies break down ALA into DHA and EPA, but there is a low conversion rate, which is why we need omega-3s in our diet.

How Much Omega-3 Do We Need?

The recommended daily amount of omega-3s varies per national organization, so there isn’t a set rule for how much of it we need. However, research suggests that different groups will require different amounts, and some people with certain health conditions will require higher amounts of this nutrient.

The National Institutes of Health say there isn’t enough data to create a recommended daily allowance for adults. However, other sources estimated an adequate intake. One report suggests that adults must get about 0.25 grams of DHA and EPA, while males and females require 1.6 g and 1.1 g of ALA, respectively.

Children and women who are pregnant or breastfeeding must add more omega-3s into their diet. To be more exact, this particular group requires 0.3 g of EPA and DHA, 1.4g of ALA when pregnant, or 1.3 g if lactating.

If you do not get enough omega-3s in your diet, you can take it in the form of supplements. That said, you should not take more than 3 g of omega-3s per day.

Higher doses of omega-3 might increase bleeding time, so it may not be best for those taking blood-thinning drugs. Before you take omega-3 supplements, we recommend talking with your doctor to see if this is required.

Benefits of Omega-3

There are many health benefits to reap when you get enough omega-3s in your diet, such as:

  • Omega-3 can provide benefits for heart disease and reduce its risks.
  • Studies have shown that omega-3 supplements can help with symptoms of depression
  • Omega-3 supplements might have potential as part of future treatments for Alzheimer’s disease.
  • Studies have shown omega 3’s positive effects on various types of cancer. One study showed that omega-3 and vitamin D supplements increased cell death in breast cancer cells. There is also a link to omega-3s and prostate cancer.

Wrapping It Up

Omega-3 is essential for our bodies, and while it’s important to get enough of it through a proper diet, you can also take supplements, as long as it’s doctor-approved.