marzo 05, 2021 8 min read

 Omega-3 Fish Oil; Know More about the Magic Ingredient for the Body Health

        Are you tired of joint pain and skin issues? Do hair problems and nails issue irritate you? Do you feel lethargic most of the time? If it is so, then your one-stop solution to all these issues is omega-3 fish oil. Does it sound weird? Not at all; you are going to love what you will read about this magic ingredient.

         Whenever there is a compilation list of commonly used dietary supplements, fish oil tops the chart. Being enriched in Omega-3 fatty acids makes it superior to others. The innumerable uses of Omega-3 make it a magic product to use. From being helpful in heart, eye and brain health to weight loss, the benefits of Omega-3 fatty acids are unlimited. If you are looking for something that can help you with various health issues, this is your ultimate choice. 

Omega-3s; What Are They?

         Have you ever heard about “good fats” and “bad fats”? Good fats are unsaturated fatty acids, whereas bad fats are saturated fatty acids or trans fats. Good fats increase good cholesterol and decrease bad cholesterol. On the other hand, bad fats raise bad cholesterol and reduce the good cholesterol. Omega-3 falls under the category of good fats, or you can say unsaturated fatty acids. They are a group of three unsaturated fatty acids. 

         Our body needs fat that comes from vegetable and animal sources. However, this is always supposed to be good fat. Omega-3 falls under this category. The three different fatty acids in this group are:


  • Alpha-linolenic Acid (ALA)

This is the most common fatty acid present in the omega-3 group. They are mainly present in plant sources. The human body cannot prepare it, but it is mandatory to have ALA in our diet in proper amounts. The two most common plants having ALA are soybeans and flaxseeds.

  • Eicosapentaenoic Acid (EPA)

This omega-3 fatty acid is a derivative of animal fats. It is best known for heart and neurological health.

  • Docosahexaenoic Acid (DHA)

The structure of DHA is the longest one among all three fatty acids. It also comes from animal sources and is vital for heart and brain health. It also has its effects on fetal brain and heart health development.

Composition of Omega-3 Fish Oil

The two principal components of omega-3 fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids are vital for the smooth working of multiple organs and systems in the body. There is no denial in admitting that they are magic compounds, which helps to keep the optimum body condition in many ways. They support the overall wellness of the body and help to maintain the health of the eye, skin, brain and heart.

Statistics regarding Usage of Omega-3

          According to a study conducted by in 2018, 21% of men in the U.S use omega-3 dietary supplements. It shows the demand for omega-3 supplements due to their countless benefits.

Symptoms of Omega-3 Deficiency

         Multiple symptoms of omega-3 deficiency are related to various health issues. Some of the common ones are:

  • Fatigue
  • Trouble in Sleeping
  • Cramps
  • Joint Pain
  • Cardiovascular Issues
  • Decline in Concentration
  • Skin Issues
  • Hair Damage
  • Dryness
  • Depression
  • Dry Eyes

        All of these symptoms arise due to the deficiency of dietary omega-3. If a person cannot complete the intake from diet, then supplements are a good alternative. All of these symptoms are the ones that are commonly present in every human being. Therefore, it shows the importance of omega-3 in our lives.

Uses of Omega- 3

         The list of benefits of omega-3 is very vast and shows its effectiveness. The top health benefits of omega-3 are:

Healthy Heart Is a Happy Heart

There is no doubt in saying that a healthy heart is a happy heart. Omega-3s in fish helps to play their role in this regard. People whose fish intake is high are safer from heart diseases than others are. Consumption of fish oil minimizes the risk of multiple heart diseases. It reduces blood pressure and blood clotting. It has a direct effect on preventing the body from stroke and heart attacks. Omega-3 fats aids in reducing the risk of heart diseases. 

Brain Booster

A healthy brain is a sign of good mental health. Lower omega-3 levels in the body cause various mental disorders. Omega-3 helps to lower the chances of psychotic disorders and cures bipolar disorders and schizophrenia. Omega-3 is used by the brain to make nerve cells and therefore plays a vital role in learning and memory. This facilitation helps the brain to slow down the progression of age-related mental disorders like Alzheimer’s disease.

 Ensure Fitness with Omega-3s

Some studies suggest that omega-3 fatty acids help in fat loss and can prevent multiple heart diseases. Fish, seafood, seeds and nuts can help in this regard. The intensity level of this weight loss is modest, as it does not apply to everyone. Therefore, the role of omega-3 in reducing body fat is still debatable. 

Improves Eye Health

         Omega-3s can be a great facilitator for eye health as DHA, which is a type of omega-3, is a major component of the retina. If body intake of DHA is low, then there are great chances of eye-related issues. It also helps the eye against macular degeneration, which is a major cause of various eye diseases and blindness.

Reduce Inflammation

Although inflammation is the body’s natural way of fighting against ailments, it is dangerous for body health and can cause depression, diabetes, obesity and various other diseases. Fish oil supplements are beneficial in reducing joint pain and stiffness. Due to its anti-inflammatory properties, it also helps in treating conditions like chronic inflammation.

Heal the Skin with Healthy Glow

Your skin is your pure asset. Various factors affect skin health like age, exposure to sunlight and certain chemicals and can cost you that glossy skin that everyone loves. However, omega-3 fats can help to make your skin more vibrant and flawless. They moisturize the skin and prevent it from dryness, itching, redness and dermatitis. It traps the water molecules and moisture inside the skin, thus making it more helpful for healthy skin.

Pregnancy Partner and Infant Health Assurer

Pregnant women should take Omega-3 during pregnancy as it has some beneficial health effects on a newborn infant. It not only improves the hand-eye coordination of the child but also helps with improving their visual development and reducing the risk of allergies. It also helps against pre-mature labor and may help in increasing baby weight.

Reduce Liver Fat

The liver plays a prominent role in processing body fat and is, therefore, an agent in weight gain. Fish oil supplements can help with reducing the fat as well as inflammation in the liver. It reduces the amount of NAFLD (Non Alcoholic Fatty Liver Disease) and therefore maintains the healthy liver fat in the human body.

Depression Buster

Depression itself is a chronic illness. It not only puts your sanity at stake but also affects your body health. Omega-3 supplements having fish oil reduces the symptoms and effects of depression. Their solid anti-inflammatory properties help them to fight against depression. Their smooth movement to brain cells and their linkage with mood-related hormones make them a suitable antidote against anxiety and depression.

Improve Attention and Hyperactivity in Children

Hyperactivity and inattention are two major behavioral issues in children. Omega-3 supplements help to work on those areas of the brain, which triggers hyperactivity and inattention. It also helps to improve learning and attention. In this manner, it helps in helping kids with ADHD (Attention Deficit Hyperactivity Disorder).

Prevents Symptoms of Mental Decline

Fish is a good source of food when it comes to helping the brain in slowing brain function. A small group of studies shows that fish oil may improve memory in healthy adults. However, the results are still to be tested for further verification.

Asthma and Allergy Symptom Improver

Asthma or difficulty in breathing is quite problematic in infants. Fish oil tends to reduce asthma symptoms, especially at a young age. If pregnant women take omega-3 supplements in their pregnancy, it also reduces the risk of allergy in their newborn child. A study by the US National Library of Medicine National Institutes of Health states that omega-3 intake in mothers reduces the effects of asthma in infants.

Improve Bone Health

Osteoporosis and osteoarthritis are two common bone-related issues faced by people progressing to old age. For better bone health, we need calcium and Vitamin D. Along with that, fish is known to be a good source of making bones healthy. Omega-3 supplements can help with the better functioning of bones by reducing bone breakdown. Higher omega-3 levels in blood levels improve bone mineral density. 


According to WHO (World Health Organization), the daily dosage of omega-3 fats could be 200-500 mg. The dosage fluctuates according to the condition as if it is different for pregnant women, and people having the risk of heart disease. The recommendation of higher dosage is for certain health conditions. 

Foods with Omega-3 Are Better

People living in Okinawa, Japan, live longer because of the consumption of Omega-3 foods. Direct sources of obtaining DHA and EPA are preferable. It includes eggs and nuts for breakfast or fish for dinner. 

Other populations that consume plenty of omega-3 foods include those living in the Mediterranean region, including Spanish, Italian, Greek, Turkish and French populations. Researchers even found that although the typical Mediterranean diet is high in overall fat, people in these areas suffer much lower incidences of heart disease on average than Americans do. More processed omega-3 foods are likely to come into markets, and we will get aware of their benefits. 

Natural and Artificial Omega-3 Foods

Best Omega-3 foods are the ones, which are natural in origin, primarily wild-caught seafood. However, Omega-3 becomes part of processed foods artificially too. Pasteurized dairy products, fruit juices, conventional (non-organic or cage-free) eggs, margarine, soy milk, yogurt, bread, flours, weight-loss drinks and many types of baby foods contain these essential fatty acids.  

Other Natural Sources

Generally, all the natural sources having omega-3 come from plants. Some other natural sources of omega-3 are following:

Nuts and Seeds

Walnuts, chia and flaxseeds, butternuts are prominent sources of ALA. Most importantly, they also provide some essential nutrients to the body.


Green leafy vegetables are also a good source of ALAs. Some of the vegetables enriched in omega-3s include Brussels sprouts, kale, spinach and watercress.


Most of the oils particularly have omega-3 in the form of ALAs. Algal oil is easily convertible into DHA.

Risks and Side Effects

Omega-3s are very safe and effective to use, but some people can experience mild side effects. Some of the side effects that can occur due to the consumption of Omega-3 are:

  • Fish burps
  • A fishy taste in the mouth 
  • Stomach pains or nausea
  • Diarrhea
  • Allergic reactions
  • Changes in blood sugar levels 

While most people do not experience these side effects, it is better to consult your doctor while taking omega-3 supplements. Moreover, avoid eating some specific types of fish. They can prove toxic. 


         The plethora of benefits provided by Omega-3 makes it an essential element of human life. Therefore, it is good to take omega-3 supplements. However, supplements with premium quality are the most recommended ones. If you want supplements that are of top-notch quality and have the concentration for maximum potency and absorption, then get your best choice supplement by clicking on this link: