Omega-3 fatty acids are polyunsaturated fats essential for various biological functions, including heart health and brain function.
Unfortunately, most people don’t eat enough food sources of omega-3 to get their recommended daily intake from their diet alone.
This means that the best source of omega-3s for many people is dietary supplements, so we’ll be looking at the best omega 3 fish oil capsules to help you get the nutrition you need.
Omega-3 fatty acids are essential nutrients that support various biological processes and may provide health benefits when taken in higher doses. Because your body can’t produce omega-3s, they are classed as essential nutrients, and you need to get them from external sources like food or dietary supplements.
While foods with omega-3 are relatively common, most Americans do not eat enough to meet their Recommended Daily Intake (RDI), meaning that many people could benefit from omega-3 supplements. However, not all omega-3 supplements are created equal: They may use different omega-3s or contain low amounts of active omega-3 fatty acids, so you should look carefully for the best omega 3 fish oil capsules before buying a supplement.
Introduction
The three most important types of omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are mainly found in animal foods, while ALA is most common in plants, making it possible to get your omega-3s from a plant-based diet.
However, ALA must be converted into DHA and EPA before your body can use it, so you would probably see more noticeable health benefits by cutting out the middle man and taking DHA and EPA-based supplements. If you don’t regularly eat food sources of omega-3s, supplements are a cheap and effective way of ensuring you get enough, especially if you can find a good deal on the best omega 3 fish oil capsules.
Why Do Our Bodies Need Omega-3?
Omega-3s are vital for various biological processes – like decreasing inflammation, immune function and brain health – and supporting heart health and fetal development. In addition to supporting essential biological processes, supplementing with omega-3s can have powerful health benefits for adults, like improving your immune response and cognitive performance.
For example, omega-3 fatty acids are anti-inflammatory and may help to manage diseases like heart disease that are linked to chronic inflammation, supporting your long-term health. Furthermore, supplementing with omega-3 fatty acids has many benefits for your heart, brain and mental health, so even otherwise healthy adults could benefit from the best omega 3 fish oil capsules.
RELATED: We’ve previously written about the benefits of omega-3 supplements for general health, and you can read our recommendations here.
Omega-3 Health Benefits
Omega-3 fatty acids are essential for many biological processes, like managing inflammation and supporting the immune system, and have many beneficial effects backed by science. In fact, omega-3s are some of the most widely studied nutrients and have many health benefits for conditions such as:
Depression and Anxiety
Studies show that supplementing with omega-3s helps improve symptoms of anxiety and depression. One study even found that EPA was as effective as a common antidepressant, meaning the best omega 3 fish oil capsules may help you get peace of mind.
RELATED: Like omega-3 fatty acids, 5htp supplements are a promising alternative medicine for anxiety and depression – read more about them here.
Eye Health
Getting healthy amounts of omega-3 fatty acids helps reduce your risk of macular degeneration, one of the most common causes of permanent vision loss. This is linked to the fact that the retina of your eye is partly made from DHA – a type of omega-3 – so low levels of DHA may cause vision problems.
Brain Health
Maintaining your omega-3 levels is key for brain health, as DHA accounts for 40% of the polyunsaturated fatty acids in your brain by volume, so the best omega 3 fish oil capsules may enhance your cognitive performance. Omega-3 levels are especially important during pregnancy and early life, as higher levels of omega-3s during pregnancy are associated with higher intelligence and improved mental development.
RELATED: If you’re looking to improve your cognitive performance, read our article on brain booster supplements and techniques to improve your concentration.
Heart Disease
Omega-3 fatty acids have many benefits for heart health, as they lower triglycerides, reduce inflammation and prevent blood clots, among other things. However, there is no evidence that omega-3 supplements can prevent heart attacks or strokes, so we strongly recommend healthy lifestyle choices to improve your long-term heart health.
ADHD
Attention Deficit Hyperactivity Disorder (ADHD) is linked to low blood levels of omega-3s, so supplements like the best omega 3 fish oil capsules may help treat this behavioral disorder: According to a recent study, Omega-3 supplements are one of the most promising treatments for ADHD, as they can reduce hyperactivity, aggression and inattention symptoms.
Metabolic Syndrome
Metabolic syndrome is a collection of conditions – like central obesity (belly fat), high blood pressure and high blood sugar – associated with higher risks of diseases like heart disease and diabetes. Fortunately, omega-3 fatty acids can reduce inflammation, improve insulin resistance and other risk factors for heart disease, and manage metabolic syndrome.
Inflammation
Short-term inflammation is a natural response to infections and physical damage vital for healing, but chronic or long-term inflammation contributes to chronic illnesses like heart disease and cancer. Omega-3 fatty acids have well-known anti-inflammatory benefits, so you could help reduce your chance of various chronic diseases by supplementing the best omega-3 fish oil capsules.
Age-Related Mental Decline and Alzheimer’s
Declining brain function is one of the unavoidable facts of getting old, but there are many ways to slow or even reverse this trend. Several studies have found a link between higher omega-3 intake and decreased risk of mental decline and Alzheimer’s disease, so supplementing with fish oil or omega-3 fatty acids may help slow or delay age-related mental decline.
Cancer
Omega-3 fatty acids may help to reduce your risk of certain cancers – like liver, lung and prostate cancer – by reducing inflammation. Studies show that people who consume high amounts of omega-3s have up to a 55% lower risk of colon cancer, but more research is needed to confirm this link, so even the best omega 3 fish oil capsules have nowhere near the evidence of conventional medical treatments.
Bone and Joint Health
Studies show that omega-3s can increase the amount of calcium in your bones and improve bone strength, reducing your risk of osteoporosis. Furthermore, omega-3 fatty acids may help to treat arthritis by reducing inflammation in your joints.
RELATED: If you’re concerned about your bone health, read our article on the best joint supplements for athletes for recommendations on how to keep your joints working smoothly.
Menstrual Pain
Repeated studies have shown that women who consume the most omega-3 fatty acids tend to have milder period pain, meaning that the best omega 3 fish oil capsules may help you cope during that time of the month.
Quality of Sleep
Good sleep is one of the most important factors for mental and physical health, and supplementing with omega-3 may help you get more quality rest. Studies show that low levels of omega-3 fatty acids are associated with sleep problems in children, sleep apnea in adults and low levels of melatonin (the ‘sleep hormone’), so maintaining your omega-3 levels is key for healthy sleep.
RELATED: Read our blog on the best melatonin gummies to learn more about the effects of the neurohormone melatonin and how to sleep soundly.
