Omega-3 deserves a spot on your plate: Here’s why!

Mindful eating often means focusing on protein, fiber, vitamins and minerals. But amid these considerations, what if your plate silently lacks one essential nutrient? Omega 3 fats.

This is a reality for many Indians when it comes to Omega-3. Studies indicate that India’s Omega-3 levels fall significantly below global standards, with reports suggesting that nearly 98% of the population not meeting the optimal intake levels.

This could mean trouble for your health, potential cognitive decline, persistent inflammation and a higher risk of chronic diseases.

While vitamin deficiencies often appear as fatigue or brittle hair, Omega-3 deficiency works in silence, until its effects become undeniable.

Omega-3: Proven benefits, backed by Science

With such a widespread deficiency, understanding the benefits of Omega-3 becomes even more important. Here are some of the key benefits:

Omega-3 sources: What’s on your plate?

Omega-3 fats come in different forms, each playing a unique role in the body. It is available in three primary forms, EPA (Eicosapentaenoic acid), DHA (Docosahexaenoic acid) and ALA (Alpha-Linolenic acid).

EPA and DHA are the most readily utilized forms of Omega-3, essential for brain function, heart health and vision. Found primarily in marine sources, they are available in a form the body can efficiently utilize.

ALA, on the other hand, is a plant-based Omega-3 that serves as a precursor to EPA and DHA. However, the body’s conversion rate is highly inefficient, with only a small fraction of ALA transforming into its bioactive counterparts.

While ALA-rich foods contribute to Omega-3 intake, they may not provide the same benefits as direct sources of EPA and DHA.

From seafood to plant-based options, Omega-3 comes from a variety of sources.

Marine sources: Fatty fish like salmon, mackerel, tuna, anchovies and sardines are some of the best natural sources, offering Omega-3 in its most bioavailable form.

Algae oil stands out as a direct source of DHA for those on a plant-based diet.

Plant-based sources: Flaxseeds, chia seeds, walnuts and hemp seeds are excellent sources of ALA. While ALA does contribute to Omega-3 intake, its conversion into EPA and DHA remains inefficient.

When do Omega-3 supplements make sense?

While a balanced diet remains the ideal source of essential nutrients, ensuring adequate EPA and DHA intake through diet alone can be challenging for many individuals. Supplementation may be beneficial in the following conditions:

1. Inadequate dietary intake: A diet lacking in seafood or relying solely on poor plant-based sources may not provide sufficient EPA and DHA, making supplementation a valuable consideration.

2. Increased nutritional needs: Certain life stages and health conditions- pregnant & lactating women, individuals with cardiovascular concerns, athletes and inflammatory conditions may require supplementation.

3. Correcting Omega-6 dominance: Modern diets are often high in Omega-6 from processed foods and vegetable oils, which can disrupt the ideal omega-6 to omega-3 balance.

4. Clinical signs of deficiency: Persistent dry skin, cognitive decline, joint pain and chronic inflammation are potential indicators of low Omega-3 status.

Recognizing a clean omega-3 supplement

A high-quality Omega-3 supplement is more than just a label. Check these before picking a supplement:

1. Free from contaminants: Low-quality fish oil can contain heavy metals, PCBs and harmful oxidants. Look for third-party tested products that guarantee purity and safety.

2. High bioavailability: Omega-3 in its natural triglyceride or phospholipid form is better absorbed than synthetic ethyl ester forms.

3. The Right EPA:DHA Ratio: The ideal ratio depends on individual health needs. A well-formulated supplement should state EPA and DHA content per serving.

4. Sustainably sourced: Opt for wild-caught, responsibly harvested fish oil or plant-based algal oil, ensuring minimal environmental impact without compromising quality.

Can you have too much Omega-3?

While Omega-3 is essential, excessive intake, particularly from supplements can have unintended consequences:

1. High doses can potentially increase bleeding risk, especially in individuals on blood-thinning medications.

2. Over-supplementation may cause nausea, diarrhea or reflux due to altered lipid metabolism.

3. Excessive Omega-3 intake may suppress inflammatory responses, potentially impairing immune function over time.

4. Regular, unsupervised fish oil use may raise the risk of stroke and irregular heart rhythm in the general population.

Supplements can be a valuable addition when dietary intake falls short. They work best when chosen wisely and taken in the right amounts.

Pink Tiger standard for Omega-3 supplements

With countless options in the market, picking the right Omega-3 supplement can be overwhelming. Pink Tiger ensures that the supplement is pure, potent and free from unnecessary additives, so you get exactly what your body needs.

Omega-3 supplements undergo rigorous testing to ensure you get only the best.

1. Label verification: To verify that the content matches the claims through nutrient analysis.

2. Heavy metal screening: To test the presence of unsafe levels of heavy metals.

3. Fatty acid composition: To ensure maximum nutrient benefits for optimal health.

Always seek personalized guidance from a healthcare professional to determine the optimal dosage for your unique health needs, ensuring safe and effective supplementation.

Take a look at the Pink Tiger verified omega-3 supplements:

1. Naturaltein Algae source Vegan Omega 3: https://youcarelifestyle.com/product/naturaltein-algae-source-vegan-omega-3/
2. Naturaltein Ultimate Omega 3: https://youcarelifestyle.com/product/naturaltein-omega-3/
3. Ace Blend Outshine Omega 3: https://youcarelifestyle.com/product/ace-blend-outshine-omega-3-60-softgels/

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.

References

1. Mishra, V. J., Nayar, S., Mansukhani, C., Kumar, S., & Gujral, K. (2023). Prevalence of ecosapentaenoic acid and docosahexaenoic acid deficiency in pregnant women: a prospective observational study. International Journal of Reproduction Contraception Obstetrics and Gynecology, 12(12), 3548–3554. https://doi.org/10.18203/2320-1770.ijrcog20233632

2. Karageorgou, D., Rova, U., Christakopoulos, P., Katapodis, P., Matsakas, L., & Patel, A. (2023). Benefits of supplementation with microbial omega-3 fatty acids on human health and the current market scenario for fish-free omega-3 fatty acid. Trends in Food Science & Technology, 136, 169–180. https://doi.org/10.1016/j.tifs.2023.04.018

3. Lane, K. E., Wilson, M., Hellon, T. G., & Davies, I. G. (2021). Bioavailability and conversion of plant based sources of omega-3 fatty acids – a scoping review to update supplementation options for vegetarians and vegans. Critical Reviews in Food Science and Nutrition, 62(18), 4982–4997. https://doi.org/10.1080/10408398.2021.1880364

4. Chen, G., Qian, Z., Zhang, J., Zhang, S., Zhang, Z., Vaughn, M. G., Aaron, H. E., Wang, C., Lip, G. Y., & Lin, H. (2024). Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study. BMJ Medicine, 3(1), e000451. https://doi.org/10.1136/bmjmed-2022-000451

5. Office of Dietary Supplements – Omega-3 fatty acids. (n.d.). https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/