TAG | Omega-3 Fish Oils
The omega-3s in fish oil are some of the most powerful heart support nutrients you can take and many of us simply aren’t getting enough of them. In her new PBS health special, Heart of Perfect Health, Brenda Watson reveals that an estimated that 84,000 people a year die from a lack of omega-3 in their diet.
So where do we get omega-3? It’s found in cold water fish such as salmon, sardines, and mackerel, in flax seeds, and in certain nuts such as walnuts. Experts recommend 1,000 mg or more of omega-3 each day for optimum heart health support, an amount that can be difficult to get from diet alone.
Many are now turning to a fish oil supplement to help boost their omega-3 intake. Omega-3 fatty acids play a crucial role in the overall health of the body.ǂ They are integrated into the membranes of almost every type of cell in the body, helping to balance the excessive omega-6 fatty acids that come from the Standard American Diet (SAD).
Scientific research confirms that Omega-3 supplementation supports heart health by helping to maintain healthy cholesterol, triglyceride and blood pressure levels already in the normal range.ǂ Omega-3s help maintain these key markers by supporting the body’s normal inflammatory response, promoting optimal heart, blood vessel, and joint health.ǂ
Your 4 Point Fish Oil Checklist
Not all omega-3 fish oils are created equal. Use this checklist to ensure you are getting the most heart health benefits out of your fish oil:
- Potency. Make sure each fish oil capsule contains at least 1,000 mg of omega-3, not just 1,000 mg of fish oil. Reaching your recommended 1,000+ mg of daily omega-3 is pretty tough to do if you have to take a whole handful of fish or krill oil capsules with a low omega 3 content.
- Absorption. You are only what you absorb. Choose a fish oil that is enteric coated to help deliver omega-3s to the intestines where they are absorbed.ǂ Enteric coating also reduces the fishy burping or repeat you can get with fish oil supplements.
- Vitamin D3. Vitamin D3 helps to promote the body’s healthy inflammatory response as well as supports the immune system and strong bones.ǂ A fish oil with added vitamin D3 is ideal because this vitamin is best absorbed when taken with healthy fats, such as omega 3s.ǂ
- Highest Purity. Look for a fish oil with the International Fish Oil Standards (IFOS) stamp. IFOS is the industry’s most stringent independent certifier of fish oil quality that promises you aren’t getting the mercury, PCBs, and contaminants that show up in certain fish oil sources.
Norwegian Gold EPA 1000 meets all the above criteria plus it contains a pure blend of omega-3 EPA , which has been clinically researched for its specific heart health benefits.ǂ
Anxiety, or worry, is experienced by just about everyone at some point. Some people have anxiety disorders, which are more serious conditions, but it’s safe to say that most people experience at least occasional anxiety. That’s why a new study on omega-3s found in fish oil is so exciting. It’s the first study to look at the effects of fish oil on anxiety in a healthy population—meaning, in people who don’t already have an anxiety disorder. It’s already known that fish oil can be helpful for those people. But what about people who only experience anxiety here and there?
The researchers took a group of medical students and gave them omega-3 supplements for three months. The supplements contained 2,085 mg of EPA and 348 mg of DHA. Another group got a placebo. After three months, the group taking the fish oil showed a 20 percent reduction in anxiety scores and a 14 percent reduction in the production of the inflammatory marker interleukin-6 (IL-6) over the placebo group.
IL-6 is an inflammatory cytokine. Depression and anxiety are both known to involve the production of inflammatory cytokines. This is one of the gut-brain connections, actually, since the inflammation can originate in the gut. Omega-3s were able to reduce these inflammatory compounds, highlighting just one way they may be helping mood disorders like depression and anxiety.