5 Benefits of Omega 3 with D3
Fish oil is one of the most commonly consumed dietary supplements because it just has so many uses in our bodies. It is rich in omega 3 fatty acids which are vital for optimal health. If you don’t eat lots of oily fish, taking fish oil supplements could help you get all the omega 3 fatty acids you need. The benefits of omega 3 are unquestionable and here are some reasons why…
Why is fish oil so important for us?
Fish oil is the fat or oil extracted from fish tissues. It usually comes from oily fish such as herring, tuna, anchovies or mackerel. Yet sometimes it is produced from the livers of other fish, as with cod liver oil. The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. This is because the omega 3 fatty acids in fish provide many health benefits, including helping protect against a number of diseases.
But if you don’t eat 1–2 portions of fish per week, fish oil supplements can help you get enough omega 3. Around 30% of fish oil is made up of omega 3, while the remaining 70% is made up of other fats. Also, the unprocessed fish oil contains some vitamin A and D.
It is important to note that the types of omega 3s found in fish oil have greater health benefits than the omega 3 found in some plant sources.
The main omega 3 acids in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega 3 in plant sources is mainly alpha-linolenic acid (ALA). Although ALA is an important essential fatty acid, EPA and DHA have many more health benefits.
Another reason it’s important to take omega 3 supplements is that the Western diet is overabundant with other fats like omega 6. This distorted ratio of fatty acids may contribute to a number of Western-lifestyle diseases.
1. Omega 3 is vital for a healthy heart.
Heart disease is the leading cause of death worldwide. Studies have shown that people who eat a lot of fish have much lower rates of heart disease. There are a number of risk factors for heart disease, and many of these appear to be reduced by fish or fish oil consumption. Go to this link for another excellent remedy for heart-related disorders.
The benefits of fish oil for heart health include:
- Cholesterol levels: It can increase levels of HDL (the “good”) cholesterol. However, it does not appear to reduce levels of LDL (the “bad”) cholesterol.
- Triglycerides: It can lower triglycerides by about 15–30%.
- Blood pressure: Even in small doses, it helps reduce blood pressure in those with high blood pressure.
- Plaques: It may prevent the plaques that harden in our arteries. Additionally, it makes arterial plaque more stable and safer in those who already have them.
- Fatal arrhythmias: In people who are at risk, it may reduce the risk of fatal arrhythmia events. Arrhythmias are abnormal heart rhythms that can cause heart attacks in certain cases.
2. Omega 3 helps prevent mental disorders by nourishing the brain.
Your brain is made up of nearly 60% fat, and much of this fat is omega 3 fatty acid. Therefore, omega 3s are essential for normal brain function. In fact, some studies have shown that people with certain mental disorders have lower omega 3 blood levels.
Interestingly, studies have shown that fish oil supplementation can prevent the onset or improve the symptoms of some mental disorders. For example, it can reduce the risk of psychotic disorders in those who are at risk. In addition, supplementing with fish oil in high doses can reduce some symptoms of both schizophrenia and bipolar disorder.
3. Omega 3 supports eye health into old age.
As with the brain, omega 3 fats make up an important part of the structure of the eye. Evidence has shown that people who don’t get enough omega 3s have a greater risk of eye disease.
Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish seems to help prevent AMD. One study found that consuming a high dose of fish oil for four and a half months improved vision in all AMD patients. However, this was a very small study.
4. Omega 3 reduces inflammation & the symptoms of inflammatory diseases.
Inflammation is the immune system’s way of fighting infection and treating injuries in the body. However, inflammation can sometimes occur subtly throughout the body over long periods. This is called chronic inflammation. It exacerbates certain chronic diseases such as obesity, diabetes, depression and heart disease.
In these instances, reducing inflammation can help treat the symptoms of a disease. Fish oil has anti-inflammatory properties and can help treat diseases that involve chronic inflammation. For example, in stressed and obese individuals, fish oil can reduce the production and gene expression of inflammatory molecules called cytokines.
Moreover, fish oil supplementation can significantly reduce joint pain, stiffness and the need for medication for sufferers of rheumatoid arthritis.
5. Omega 3 supplementations help to alleviate symptoms of depression & anxiety.
Depression is predicted to become the second most prevalent disease globally. Interestingly, people with major depression appear to have lower blood levels of omega 3. Studies have shown that fish oil and omega 3 supplementations can improve symptoms of depression. Moreover, some studies have shown that oils rich in EPA help reduce depressive symptoms more than those rich in DHA.
Benefits of omega 3 combined with vitamin D3
Also called cholecalciferol, vitamin D3 is an essential nutrient that has an important role in maintaining healthy bones and teeth. Some fish oils are also rich in vitamin D 3. And the most useful of these oils will, of course, contain both vitamin D3 and omega 3 fatty acids. This potent combination can provide a number of health benefits, including stronger bones, lower blood pressure levels, healthier cholesterol levels and possible cancer prevention support.
In conclusion, it seems obvious that we need to ensure that our bodies get adequate amounts of these fats and vitamins to maintain optimal health. Our bodies cannot produce Omega 3 and we cannot get the essential source of long chain fatty acids from plant sources so fish oil is our best bet. Since our oceans are sadly becoming more and more polluted, the ethical sourcing of the best quality Omega 3 supplements is imperative and invaluable.