Omega-3 Benefits, Daily Recommended Intake, and How to Choose the Right Supplement [Infographic]

What is Omega-3?

Omega-3 is an essential polyunsaturated fatty acid vital for our health. The main types are EPA and DHA (mainly found in fish) and ALA (found in plant sources). Omega-3 is well-known for supporting heart health, brain function, and reducing inflammation.

Key Benefits of Omega-3

• Improves Cardiovascular Health:
  Helps lower triglyceride levels, regulate blood pressure, and prevent atherosclerosis.
  
• Supports Brain Function and Mental Health:
  Essential for brain cell structure; may help improve depression and anxiety.
  
• Reduces Inflammation:
  Can lower chronic inflammation, reducing the risk of heart disease, cancer, and other illnesses.
  
• Boosts Immune and Autoimmune Health:
  May help prevent autoimmune diseases such as lupus, rheumatoid arthritis, and Crohn’s disease.
  
• Promotes Eye Health and Development:
  DHA is especially important for eye and brain development.
  

Daily Recommended Intake of Omega-3

• EPA + DHA (Fish Oil):
• Healthy adults: 250–500 mg per day (WHO, American Heart Association).
• Some experts recommend 1,000 mg or more for enhanced health benefits.
• Doses above 5,000 mg should only be taken under medical supervision.
  
• ALA (Plant-Based):
• Men: 1.6 g/day, Women: 1.1 g/day.

Foods Rich in Omega-3

• Fish: Salmon, mackerel, sardines, herring, tuna, trout, etc.
• Plant Sources: Flaxseed, chia seeds, walnuts, perilla oil, etc.
• Tip: Eat fatty fish at least twice a week or include plant-based oils and seeds in your diet.

Tips for Choosing Omega-3 Supplements

(Heavy Metals, Small Fish Sources, rTG Form, Supercritical Extraction, etc.)

1. Choose Products Made from Small Fish to Avoid Heavy Metals
• Large fish (like tuna, shark) are higher up the food chain and may contain more mercury and heavy metals.
• Sardines, anchovies, herring are small fish with less risk of contamination.
• Look for third-party certifications like IFOS, CRN, or WHO.
  
  
2. Select rTG (Re-esterified Triglyceride) Form Omega-3
   
   
   
   
   
   
• Omega-3 supplements come in EE (ethyl ester), TG (triglyceride), and rTG forms.
• rTG Omega-3 is re-esterified to a natural triglyceride structure, offering higher absorption and stability.
• TG/rTG forms are generally more effective than EE forms.
  
  
3.  Check for Supercritical Extraction Method
   
   
   
   
   
   
• Supercritical CO2 extraction minimizes exposure to heat and oxygen, effectively removing heavy metals and contaminants.
• This method ensures higher purity and safety.
  
  
4. Check EPA/DHA Content, Freshness, and Certifications
• Always check the label for EPA and DHA content (e.g., at least 600 mg per 1,000 mg capsule).
• Look for manufacturing date, expiration date, and the presence of antioxidants like vitamin E.
• Certifications such as IFOS, MSC, or PureCheck add extra assurance.

Omega-3: How to Get Started!

Omega-3 is a powerful nutrient for maintaining overall health. Use these tips to choose the right supplement and include Omega-3-rich foods in your diet for heart, brain, and immune health.

If you have any questions or want to learn about other nutrients, feel free to leave a comment!

Disclaimer:

This post is for informational purposes only. Please consult a healthcare professional before making any health-related decisions.