When it comes to supplements—the dose makes all the difference. There are some supplements that are more needed than others. Omega 3 is one such supplement. However, choosing the right kind of supplement for the right kind of nutritional requirement is important.
If you’re reading this, then you have probably might have been prescribed with supplements by your doctor—in which case this isn’t an issue for you. Your doctor would probably recommend a prescription that includes one of the best omega 3 supplements.
However, if you’ve simply been notified of a deficiency and if you are on the lookout for supplements—knowing how to pick the best one can make a world of a difference.
What is Omega 3 and why do I need it?
This is a crucial question that needs answering before you choose a supplement for you. Omega 3 fatty acids are crucial for your health. What makes them special is that your body cannot simply synthesize it when needed—it needs to be taken through one’s diet.
A typical western diet will undoubtedly leave you with an Omega 3 deficiency. Omega 3 is found in fish, nuts, and very few plants. On the other hand, a strictly vegetarian diet can also likely leave you deficient of Omega 3. Unless you’re eating a steady supply of fatty sea fish, you’re probably in need of the best Omega 3 supplements that you can get your hands on.
They contribute to proper brain functioning in a way no other nutrient does. Omega 3 supplements are essential for biological functions that happen in the nervous system. So, now that you know what it is and why it’s needed, revise your diet and get yourself checked.
In case if you have an omega 3 deficiency you need to know how to pick the right and best supplement.
Forms of the best Omega 3 supplements
Fish oil is one of the best sources of omega 3. In fact, it is almost a synonym of omega 3 fatty acids. The natural and processed forms that it comes in affects how well and how long it takes to be absorbed by the body.
- The first form is a whole fish-omega 3 that comes in the form of free fatty acids, triglycerides, and phospholipids.
- Fish oil is the second form – In this oil omega 3 comes only in the form of triglycerides.
- Processed fish oil further processes the triglycerides. These oils then become ethyl esters, which aren’t naturally occurring.
- The final form is reformed triglycerides – In this form, the ethyl esters convert back into ‘reformed’ triglycerides.
Studies clearly indicate that the last two processed forms aren’t as well absorbed as natural fish and fish oil.
Picking the best Omega 3 supplements
Of course each brand and kind of supplement is slightly different—it’s an amalgamation of your preferences alongside what your body needs and what it can process. This will ultimately decide the best omega 3 supplements that you can opt for.
But there are a few factors that you should look for in all omega supplements. Here are a few of them.
- Stick to cold pressed
This refers to the extraction of oil through minimal heat. This ensures the least damage and that the least amount of nutrition is lost, making cold-pressed supplements one of the best Omega 3 supplements out there. You must always store your supplements in a cool and dark place. This avoids oxidation from too much light and heat exposure.
- Try Krill Oil
Krill is a more sustainable option for omega 3 fatty acids. They’re also more available than fatty fish- up to 30 to 40% more available.
- Vegetarian options
if you’re vegetarian and if you are worrying about omega 3 deficiency then you’ll find that there are many options for you. Blue-green algae and spirulina supplements can be easily found in stores.
- Manually manage supplements
If you find that you’ve been eating more fish and seafood in the past week or so you can cut down on your Omega 3 supplement intake for that particular week. This way you can manage the amount of omega 3 you consume and slowly reduce the intake of the supplements altogether.
- Change your diet
It might not be easy to simply include a lot of seafood in your diet. Try to opt for more ALA-rich foods in your diet. Walnuts, flax seeds, chia, and hemp are easily available. Even spices such as turmeric and black pepper convert ALA to DHA and EPA.
- Essential certification
This simply cannot be overstated. Each kind of supplement has to be tested by a third-party and it has to be certified by them. This ensures that there are no types of toxins like mercuries, and furans. The third party needs to be a neutral party, such as Consumerlab or Labdoor. They test chemicals and supplements without any motive other than ensuring that the contents are safe for consumption.
Before you consume any supplement, ensure that you consult a doctor.