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




Omega-3 supplements and salmon, foods rich in omega-3 and health supplements



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.


Omega-3 benefits for heart, brain, eye, and immune health infographic


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.


Omega-3 daily recommended intake and key benefits infographic, EPA DHA ALA comparison infographic


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 fatty acid molecular structure, scientific nutrition illustration


    • 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


    Omega-3 supplement research and quality control, nutrition lab analysis


    • 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.





Popular posts from this blog

Part 1. Beat the Heat: Essential Summer Health Tips for Hydration, Nutrition, and Lifestyle

Image
Why Summer Health Habits Matter The summer of 2025 is bringing record-breaking heat worldwide. In this weather, your body uses more energy and loses more fluids than usual, making you more susceptible to dehydration, heat exhaustion, and digestive issues. That’s why it’s more important than ever to take extra care of your health during hot weather. Smart Hydration Tips for Hot Weather Drink 8–10 glasses of water daily, sipping small amounts throughout the day rather than all at once. Eat water-rich fruits and vegetables like watermelon, cucumber, tomatoes, strawberries, and melons. These make great snacks and help keep you hydrated. Replenish electrolytes with coconut water, herbal teas, or sports drinks if you sweat a lot or spend time outdoors. Limit caffeine, alcohol, and sugary drinks—these can worsen dehydration. Best and Worst Foods for Beating the Heat Recommended Foods: Light proteins: Grilled chicken, fish, tofu, Greek yogurt, eggs—easy to digest and less taxing on your body....
Read more

Part 2: Sculpt Your Body at Home! Upper, Lower & Core Training

Image
A 20-Minute Full-Body Home Workout Routine Even on a busy schedule, you can strengthen your upper body, lower body, and core muscles at home with this simple 20-minute home workout routine. No equipment is needed—your bodyweight is more than enough for effective results. Follow this practical guide to get started today. Upper Body Power: Focus on Arms, Shoulders, and Chest Push-Ups: The most basic and effective upper body exercise. Place your hands shoulder-width apart, keep your body straight, and bend your elbows to lower and lift your body. If it's too challenging, start on your knees. Triceps (Diamond) Push-Ups: Bring your thumbs and index fingers together to form a diamond shape, and do push-ups. This variation targets the triceps at the back of your arms. Arm Circles & Shoulder Taps: Rotate your shoulders in circles to warm up, or try shoulder taps from a push-up position to boost core and shoulder stability. Tone Your Legs and Glutes: Essential Lower Body Routine Squa...
Read more