Ah, welcome to Macho Mom’s wonderful world of supplement reviews. Today it’s Omega-3 or more commonly known as fish oil supplements. When I first started blogging, I reviewed supplements like collagen or glutathione for the sake of beauty. Ever since I’ve hit the big 3-0, I’ve been taking them mainly for wellness (that’s what they’re meant for anyway silly lol).
I’m taking omega 3 for a whole lotta reasons. Mainly because of it’s anti-inflammatory properties! It makes my joints stronger, body heal faster, and lowers my tourretes’ symptoms. Which we’ll explain below 🙂
What is Omega 3?
Omega-3 fatty acids are a family of important fats that you must obtain from your diet. The three main types are ALA, EPA, and DHA.
As your body cannot produce them on its own, you must get them from your diet.
The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae.
Common foods that are high in omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil, and walnuts.
For people who do not eat much of these foods, an omega-3 supplement, such as fish oil or algal oil, is often recommended.
What are the health benefits of omega 3?
- May help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
- An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
- Getting enough during pregnancy and early life is crucial for your child’s development. Supplementing is linked to higher intelligence and a lower risk of several diseases.
You can refer to Healthline’s Article on Omega 3 for details on each benefit
How much should I take daily?
Known health organizations recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults ( 1 , 2, 3 ). However, higher amounts are often recommended for certain health conditions. It’s best to consult with your doctor. But for me? I just take around 1 capsule of Neomega Ultramega or 500mg a day
Any side effects?
Besides having fish breath? Haha. Diarrhea is another common side effects associated with taking fish oil, and may be especially prevalent while taking high doses. In fact, one review reported that diarrhea is one of the most common adverse effects of fish oil, alongside other digestive symptoms such as flatulence ( 10 ).
What brand should I take?
You should buy from reputable sources like Watson’s, Mercury Drug, or Healthy Options. There are a LOT of fake vitamins on-line so you have to be careful. What I’m taking now though ironically, is something you can buy on-line from Neomega. The positive effects I gain from taking it outweighs the slight fish burps I get after a few hours of taking it.