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How to choose omega supplements and why you need them

By / January 26th, 2023 / There are currently 0 comments

Most people have heard of ‘omega 3’ and may associate it with oily fish such as tuna, salmon or mackerel.  Many also think of traditional cod liver oil liquid, which has been a popular health supplement for generations! Despite this, I often receive questions about omega supplements in general, including:

  • What are omega supplements?
  • Do I need an omega supplement?
  • How to choose omega supplements?

In this blog, I will offer a brief introduction to omega fatty acids and how they can have a positive impact on our health.

What are omega supplements?

Omegas are a group of fatty acids thought to offer some health benefits to the body. They are broken down into different groups, denoted by a number (omega 3, omega 6, omega 9 etc.). Each group in turn contains a selection of specific fatty acids, for example:

  • EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are examples of omega 3 fatty acids.
  • The omega 6 group includes GLA (Gamma Linolenic Acid).
  • Oleic Aacid is an omega 9 fatty acid.

You will often hear the phrase “essential fatty acids” when talking about omegas.  Essential Fatty Acids are sometimes known as ‘EFAs’.

What are Essential Fatty Acids?

“Essential” nutrients are those which are essential for life and good health but cannot be manufactured by the body. They must be sourced from the diet or supplements instead.

Essential nutrients include:

  • 21 Minerals
  • 13 Vitamins
  • 8 Amino Acids
  • 2 Omega Groups – Omega 3 and Omega 6

In contrast, non-essential nutrients – for example, omega 9 fatty acids – can be produced by the body. However, there are a number of circumstances where you might choose to ‘top up’ on non-essential nutrients to secure maximum health benefits. More on this later.

Why are omegas important?

Omega 3

There are a large number of answers to the question “why is omega 3 good for you?” Omega 3 fats are important for supporting heart health. This is because they keep cholesterol levels healthy, blood pressure stable and ensure that we have good circulatory health.  Omega 3 fatty acids also support brain function and development. They reduce inflammation, form a key part of the nervous system (by helping to transmit nerve signals), and support skin health. In short, they are crucial to nearly every function in the body!

Omega 6

Omega 6 fats are important for growth, brain function, skin health and hormonal balance.

What are the symptoms of omega deficiency?

Because essential fatty acids play such important and varied roles in the body, any deficiency will tend to cause symptoms. These include:

  • Low energy
  • Problems with concentration or memory
  • Dry skin and skin conditions, such as eczema and psoriasis
  • Joint aches and pains, and inflammation
  • PMS and menopausal issues
  • Fertility problems
  • Circulation problems
  • High blood pressure
  • High cholesterol

What causes omega deficiency?

The primary cause of omega deficiency is a lack of dietary intake. However, there are a number of things which can also actively deplete our levels of beneficial omegas. These include:

  • Eating foods which are high in trans fats (e.g. margarines and processed foods)
  • Eating too much sugar
  • Consuming excessive amounts of alcohol
  • Diabetes
  • Viral infections
  • Aging, which can cause low levels of these essential fats. This is why ensuring a good intake of omega 3 and 6 is particularly important later in life, as our need for them to support the immune system and reduce inflammation increases.
  • Pregnancy and breast feeding. Both create a large demand for omega 3, as it is needed for the baby’s developing brain, eyes and nervous system. 

Unfortunately, the negative influence of the diet industry has led some people to worry that taking fats like this will result in weight gain. As a result, many avoid foods which are rich in these essential fats.  Ironically, these EFA’s support the metabolism and deficiency could lead to weight gain.

Can I get enough omega fats from my diet?

Omega 6 fatty acids are quite easy to obtain from your diet: nuts and seeds are great sources, as well as plant-based culinary oils. 

Omega 3 is harder to get from food. The best dietary sources of pure omega 3 fatty acids are oily fish such as salmon, mackerel, herring and sardines. For those who don’t eat a lot of fish (or avoid it all together), there are some plant-based sources, including flax seeds, chia seeds, hemp seeds and walnuts. 

However, many of these plant-based sources contain higher levels of omega 6 than omega 3. It is important to balance your nut and seed intake carefully to ensure the correct omega 3 to 6 ratio. 

The omega 3 to 6 ratio

This balance is vital for optimum health. Diets which provide high levels of omega 6 and very little omega 3 can result in increased inflammation. The ideal balance of omega 6 to omega 3 oils is a 4:1 ratio. Unfortunately:

  • Consumption of oily fish has declined by 80% over the past century.
  • Omega 6 intake has seen a 600% increase since the 1940’s. (This is because of increased dietary intake of vegetable oils and foods containing these.)

Considering both these changes, our modern ratio of omega 6 to omega 3 may be as high as 120:1. This excessive omega 6 has been linked to an increased tendency to inflammatory and circulatory disease, due to an increase of pro-inflammatory and platelet aggregating substances in the body.

Should I supplement with omega 3?

Are omega 3 supplements good for you? In short, I consider omega 3 supplements to be one of the key foundations of a great nutritional regime. The benefits of omega 3 supplements are wide ranging, and as many of us consume such small amounts of oily fish, supplements are a great way to bridge the gap.

After someone has decided to take a supplement, the next question is often “which omega 3 is best”? There are a few options to consider:

Cod Liver Oil is perhaps the most traditional option. The key Cod Liver Oil benefit is that it also provides vitamins A and D, which help to support a healthy immune system. If you don’t mind the taste, taking cod liver oil in the liquid form can help you achieve good levels of omega 3 essential fatty acids. Softgel capsules are also available.

Fish Oil capsules are a similar but alternate option. Omega 3 fish oil supplements provide omega 3 EPA and DHA fatty acids. These can be supplied in either triglyceride (TG) or ethyl ester (EE) form. There is much debate amongst nutritionists as to the best option. I always advocate for natural triglyceride-based products as the best fish oil supplements, because this form most closely replicates how we absorb fatty acids from fish in the diet. Triglyceride forms are also much better absorbed than ethyl ester forms.

Unlike the triglycerides in fish oil, the omega 3 essential fatty acids found in Krill Oil are attached to phospholipids.  Phospholipids are thought to be a superior source of omega 3, as they are more simply digested and distributed throughout the body. This means they are better absorbed and utilized by our cells.

What about vegetarian omega 3?

Flaxseed oil makes great omega supplements for vegans or vegetarians. Flaxseed oil contains omega 3, omega 6 and omega 9 fatty acids in a ratio of 4:1:1.

However, the omega 3 in flaxseed needs to be converted by the body into a form it can use – and this process requires other nutrients to maximize efficiency. I suggest taking a multivitamin with your flaxseed oil supplement to help speed up this conversion.

Should I supplement omega 6?

Because of the link to inflammation, many people ask “is omega 6 bad for you”? The answer is no.  Omega 6 is not intrinsically bad – in fact, it has many important roles in the body. As we have seen, the main issue with omega 6 is that many of us have too much in relation to omega 3. For this reason, omega 3 supplementation should be the priority for most people.

Because omega 6 is relatively easy to obtain through the diet, most of us are probably achieving adequate amounts without any considered effort. Omega 6 food sources include eggs, fish and meat, as well as flax, nuts and wheatgerm. Most vegetables oils are also a good source, especially sunflower, corn (maize), borage oil and evening primrose oil.

However, there are some individuals who may benefit from omega 6 supplements. If you choose to supplement, the best options are:

Both of these are rich, natural sources of the omega 6 essential fatty acid GLA (gamma linolenic acid).  Omega 6 gamma linolenic acid is used by the body in the production of a substance called prostaglandin E1 (PGE1). PGE1 helps regulate the actions of hormones.

When choosing an omega 6 supplement, look for one which is produced through a cold-pressing method and without solvents.

Should I consider omega supplements for non-essential fatty acids?

Yes! In some circumstances. Although only omegas 3 and 6 are dietary essential nutrients, there are other omegas that can have a positive impact on our health.

Omega 7

Omega 7 fatty acids seem to support the health of our mucous membranes. The mucous membranes cover the surface of our eyes, digestive system, respiratory tract and vaginal tissue; omega 7 is a popular choice when looking to support these areas.

You will find omega 7 Palmitoleic Acid in salmon and anchovies as well as macadamia nuts and olive oils, and even the superfood avocado. For those who do not eat lots of these foodstuffs, supplements such as Sea Buckthorn Oil (which contains a high proportion of omega 7 alongside omega 3 6 9) can offer a helping hand.

Omega 9

Omega 9 is a mono-unsaturated fatty acid and is thought to help maintain a healthy heart by regulating our fat metabolism. In fact, omega 9 in the form of olive oil is a key nutrient of the much-advocated Mediterranean diet.

As with omega 7, omega 9 is not strictly essential as it can be produced by the body itself. However, introducing these fatty acids to the diet will help us enjoy their beneficial properties. As well as extra virgin olive oil, other sources of omega 9 are almonds and almond oil, cashews and cashew nut oil, peanut oil and avocado oil.

Natures Aid omega supplements

Natures Aid are proud to offer a range of quality omega supplements to support your needs:

FOR ADULTS:

FOR CHILDREN:

Tim Gaunt BSc (Hons) CBiol MSB D.N. gained his degree in Biochemistry from the University of Lancaster in 1988. Tim has over 30 years’ experience in the field of nutrition and holds the position of chartered biologist, granted by the Institute of Biology.

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