Omega 3’s

Therapeutic use
Written By Victoria Leathley

Importance of omega-3’s, effects and brand suggestions

Omega 3’s are a foundational piece to having a healthy body and have been associated to a reduction in metabolic disorders. We do not have the mechanisms in place to create our own omega-3’s — therefore it’s important to incorporate it into our diet/supplement routine.

  • Efficient metabolism of glucose and amino acids

  • Lung capacity for endurance athlete

  • Reducing to or maintaining a healthy weight and muscle mass

  • Cognition

  • Actively manage inflammation

  • Cell membrane function

When you’re not getting enough

  • Excess of omega 6’s can start to become pro-inflammatory

  • Dry flaky skin — nail and hair breakage

  • Mental fatigue and issues with sleep

  • Chronic disease (ie. cardiovascular, diabetes, cancer)

  • Depression

Supplements

Look out for a ratio of 2:1 EPA to DHA. Stored in a dark bottle — excess light exposure can cause oxidation.

  • Nordic Naturals

  • Nutrasea

  • Genestra

  • Pure encapsulations

  • Cod liver oil

  • ALA (Alpha-lipoic acid)

Food sources

  • Sardines

  • Salmon

  • Anchovies

  • Walnuts

  • Flax seed

References

Gao, H., Geng, T., Huang, T., & Zhao, Q. (2017). Fish oil supplementation and insulin sensitivity: a systematic review and meta-analysis. Lipids in health and disease, 16(1), 131. https://doi.org/10.1186/s12944-017-0528-0

Burhani, M. D., & Rasenick, M. M. (2017). Fish oil and depression: The skinny on fats. Journal of integrative neuroscience, 16(s1), S115–S124. https://doi.org/10.3233/JIN-170072

Santos, H. O., Price, J. C., & Bueno, A. A. (2020). Beyond Fish Oil Supplementation: The Effects of Alternative Plant Sources of Omega-3 Polyunsaturated Fatty Acids upon Lipid Indexes and Cardiometabolic Biomarkers-An Overview. Nutrients, 12(10), 3159. https://doi.org/10.3390/nu12103159

Victoria Leathley
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