Omega-3

Exploring the Benefits of Omega-3 Fatty Acids and the Best Supplements in Australia

Omega-3 fatty acids are an essential type of fat that provide a wide range of health benefits. Getting enough omega-3s in your diet is important for supporting heart, brain, eye, and joint health. While omega-3s are found naturally in some foods, taking a quality omega-3 supplement can be an easy and effective way to increase your intake.

Understanding Omega-3 Fatty Acids

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fats that are important for human health and development. The three main omega-3s are:

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

EPA and DHA are primarily found in animal sources like fatty fish and fish oil. ALA is found in plant sources like nuts and seeds. In the body, ALA can be converted into EPA and DHA, but the conversion is inefficient. For this reason, eating EPA and DHA directly from food and supplements is recommended.

Omega-3s provide benefits by reducing inflammation, improving communication between cells, supporting brain function and development, and more. Getting enough omega-3s in your diet from foods or supplements is linked to better health.

The Health Benefits of Omega-3s

Omega-3 fatty acids offer a wide variety of evidence-based health benefits. Here are some of the top ways omega-3s can improve health:

• Reducing the Risk of Heart Disease

  One of the most researched benefits of omega-3s is supporting heart health. The anti-inflammatory effects of EPA and DHA can help lower triglycerides, reduce blood pressure, prevent erratic heart rhythms, and make blood less likely to clot. This leads to a significantly reduced risk of cardiovascular problems like heart attacks and strokes.

  According to the Heart Foundation, having optimal omega-3 levels can reduce your risk of fatal heart disease by about 27%. Regularly eating oily fish or taking fish oil supplements is linked to better heart health.

• Promoting Brain Health and Cognitive Function

  DHA in particular helps build the brain cell membranes and neurotransmitters that support optimal cognition. Omega-3s also encourage new cell growth in the brain.

  Getting enough omega-3s as a child supports healthy brain development. In adults, omega-3s help sharpen memory and focus while slowing age-related cognitive decline. Omega-3 supplements may even help reduce the risk of dementia.

• Relieving Joint Pain and Inflammation

  The anti-inflammatory abilities of omega-3s can also help improve joint health. Omega-3 supplements can significantly reduce pain, stiffness, and swelling in people with rheumatoid arthritis. Omega-3s may also relieve osteoarthritis symptoms.

• Supporting Eye Health

  DHA is highly concentrated in the retina, helping maintain good vision as you age. Eating oily fish at least once a week has been linked to a 42% lower risk of macular degeneration. Omega-3 supplements may also relieve dry eye disease.

• Improving Mental Health

  Omega-3s support the structural health of brain cells, which may explain why omega-3 deficiency is linked to mood disorders like depression. In clinical studies, people with depression often have low blood levels of EPA and DHA. Taking omega-3 supplements can help reduce symptoms of depression, anxiety, stress, and ADHD.

• Supporting Healthy Pregnancy and Infant Development

  During pregnancy and breastfeeding, adequate omega-3 intake supports the mother's health and the baby's brain and eye development. Taking omega-3 supplements may help reduce the risks of preeclampsia, premature birth, low birth weight, and postpartum depression. Infants may also have better cognitive function.

Other Plant-Based Sources of Omega-3s

For vegetarians and vegans, plant foods like nuts, seeds, and their oils can provide the omega-3 ALA. Chia seeds, flaxseeds, hemp seeds, and walnuts are particularly high in ALA. Soybean, canola, and olive oils also contain ALA.

However, ALA from plants is not as potent or efficiently converted to EPA and DHA compared to animal sources. To get sufficient omega-3s from plants alone, larger amounts need to be consumed.

Omega-3 Supplements: A Convenient Option

While eating omega-3 rich foods is ideal, supplements can be a quick, convenient way to increase your daily intake, especially of EPA and DHA.

The Benefits of Omega-3 Supplements

Omega-3 supplements provide concentrated doses of EPA and DHA, the active forms your body can readily use. Just one supplement softgel can provide the omega-3s equivalent to 3-4 servings of salmon.

Benefits of omega-3 supplements include:

• Increased EPA/DHA intake without fishy taste or contaminants
• Easy to incorporate into daily routine
• Improved absorption compared to some foods
• Support achieving optimal omega-3 levels for health
• Provide omega-3s even with dietary restrictions

Clinical studies using omega-3 supplements demonstrate reduced heart disease risk, improved brain function, enhanced mood and mental health, and better joint health.

Choosing the Right Omega-3 Supplement

With so many omega-3 products available, choosing a quality supplement is key. Here are important factors to consider:

• EPA/DHA Content: Look for a minimum of 500mg combined EPA/DHA per dose. Higher amounts around 1000-2000mg are even more beneficial.
• Third-Party Tested: Independent lab testing verifies purity and prevents contaminants.
• Sustainably Sourced: Look for omega-3s harvested from sustainably managed fish stocks.
• Form: Ester-based omega-3s in triglyceride form, like fish oil, offer optimal absorption and results.
• Freshness: Omega-3s can oxidize and go rancid. Look for an unexpired supplement made with antioxidants to prevent spoilage.
• Reputable Brand: Established manufacturers follow quality control standards for safety and efficacy.

Compare products and prices to find the best value omega-3 supplement for your needs. Consulting a doctor can also help determine the right omega-3 dose for your health goals.

In the "Choosing the Right Omega-3 Supplement" section:

Some reputable omega-3 supplement brands available in Australia include:

• Ethical Nutrients High Strength Omega-3 for Kids
• Ethical Nutrients High Strength Omega-3 Liquid
• Ethical Nutrients High Strength Omega-3 capsules
• Green Nutritionals Green Omega-3
• Free Spirit Algae Oil Omega-3
• Nordic Naturals Omega-3D Liquid

Compare these and other products for EPA/DHA content, third-party testing, sustainability, and freshness when choosing a quality omega-3 supplement. Consulting a healthcare practitioner can also provide guidance on selecting the right brand and dose for your needs.

Recommended Omega-3 Intake in Australia

The National Health and Medical Research Council of Australia has set recommended nutrient reference values for omega-3 intake for different age groups and life stages (1):

1. National Health and Medical Research Council of Australia. Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Canberra: NHMRC; 2006.

Frequently Asked Questions

How much omega-3 should I take daily?

The National Heart Foundation of Australia recommends healthy adults eat 500mg per day of combined EPA and DHA. Speak to your doctor for personalized advice, but anywhere from 500mg to 2000mg of EPA/DHA daily from food and supplements can offer benefits.

Are there any side effects from taking omega-3 supplements?

Omega-3 supplements are generally well tolerated, with minimal side effects in most people. Occasionally some experience minor gastrointestinal symptoms like fishy burps, stomach upset, nausea or diarrhea. Taking supplements with meals can help reduce this. Omega-3s may also slightly thin the blood, so consult a doctor before combining omega-3s with blood thinning medications.

When is the best time to take omega-3 supplements?

Omega-3s are best absorbed with a fat-containing meal. Try taking your daily omega-3 supplement with breakfast, lunch or dinner to maximize absorption. Staggering your dose morning and night is also an option.

Can I give omega-3 supplements to my child?

Omega-3s are crucial for a child’s brain development. Supplements made for children with lower doses based on age are available. Check with your paediatrician for the right amount and safety considerations. Infants should get DHA from breastmilk or fortified formula.

Are omega-3 supplements safe during pregnancy?

Omega-3s support fetal brain, nerve and eye development. The Australian government recommends pregnant women eat 2-3 servings of seafood per week or take supplements under medical supervision. Consult your obstetrician before taking omega-3s while pregnant or breastfeeding.

How should I store omega-3 supplements?

Keep omega-3 supplements in a cool, dry place away from heat, moisture and direct light. Refrigeration can further help prevent oxidation and rancidity. Discard supplements after the expiry date.

Key Takeaways:

• Omega-3 fatty acids like EPA and DHA provide important benefits for heart, brain, eye and joint health.
• Eating oily fish 2-3 times per week or taking daily omega-3 supplements can help you meet your omega-3 needs.
• Look for a quality fish oil supplement with at least 500mg total EPA/DHA per serving from a reputable brand.
• Omega-3 supplements should be stored properly in a cool, dry environment to maintain freshness and prevent spoilage.
• Consult your doctor to find the right omega-3 supplement and dosage for your individual health goals.