A Complete Guide to Omega-3 Diet Supplements

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Everything You Need To Know About How These Supplements Can Improve Your Overall Health and Wellbeing.

As athletes who care about our general health and wellbeing, it’s important to us to realize that we may need extra support to get through the day. While many of us have a solid supplementation routine that consists of a protein supplement, multivitamin, and many others to improve our workouts and health, one that could be a real game changer may be missing. Omega-3 supplements are designed for whole body health, can increase wellbeing and vitality, and really work to bring you a wide variety of benefits. Unlike a multivitamin, this can amplify the effects of a good multivitamin by providing you with great support.

Knowing how to find the best nutritional supplements can be tricky. With so many brands out there, each claiming to know exactly what is best for you, this can be overwhelming and you just don’t need to. Omega-3 supplements are unique in that you can get omega-3 fatty acids from a variety of sources, including things like Fish oil, krill oil and algae oil. While this may seem like an added headache, it is a huge benefit for you because there has to be one that is perfect for your needs.

These complete instructions Omega-3 supplements are exactly what you need to start your journey towards even greater progress. We talk about omega-3s, benefits, and key ingredients, and we give you the best information to help you find a supplement that will work wonders for you.

Check out our list of the best omega-3 supplements for great omega-3 products!

What are omega-3 fatty acids?

There are three types of omega-3 fatty acids to know when you dive into the world of these supplements. The two most important and the ones we will focus on the most are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain species of fish and other cold water multicellular organisms. Since krill oil and fish oil are both high in EPA and DHA and have positive effects on your overall health, choosing which is better becomes a little more difficult as the differences tend to be more subtle than not (1). Additionally, adding alternative sources such as sources of algae eliminate the fishy odor and aftertaste, and have the potential benefits of better absorption, making this source a potentially superior source.

The third is alpha-linolenic acid (ALA), which is found in various plant sources such as nuts and seeds. Not as common in traditional omega-3 supplements, it’s still important to know that there are great alternatives out there for those looking for more herbal options.

Benefits of Omega-3 Fatty Acids

For those who take omega-3 supplements, the benefits to your overall health and wellbeing in terms of exercise and performance, as well as everyday life, will pay off.

Omega-3 Fatty Acid Benefits Include:

  • Improving Heart Health: Lower blood pressure and slow plaque development (2).
  • Increase bone and joint health: Increase Calcium and Relieve Pain.
  • Fight inflammation: Cut down on substances commonly associated with inflammation (3).
  • Promoting eye health: Improve the structural components of your retina to prevent degeneration.
  • Support of the cognitive function: May improve mood and provide energy, while potentially helping with anxiety and depression (4).
  • Can improve sleep: Promote better length and quality of sleep.
  • Protect skin: Prevent aging and sun damage.

With many other potential benefits, reading the label or other instructions that come with the supplement is most effective at maximizing exactly what you are getting from your omega-3 supplements.

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Main ingredients and sources of omega-3 supplements

Omega-3 fatty acids come from different sources, each with their own uses. For those omega-3 supplements like fish and krill oil, you can find these omega-3 fatty acids that come from cold sea fish like herring, mackerel, halibut and other multicellular cold water organisms. For others, there may be a more plant-based route where those omega-3s come from places like seaweed or things like flaxseed oil or chia seeds.

EPA: Found in cold water fish like herring, mackerel, halibut, among others. The numerous benefits of EPA include reducing symptoms of depression, reducing the risk of heart disease, relieving menopausal symptoms, and slowing the progression of arthritis (5). EPA really works best for fighting inflammation.

DHA: Found in fish and other multicellular cold water organisms. DHA benefits include reducing your risk for heart disease, fighting inflammation and helping muscle regeneration, as well as promoting better eye health. DHA is great for working towards improvements in cognitive function.

Astaxanthin: A natural, red pigmented ketocarotenoid with powerful antioxidant properties. Benefits include reducing exercise fatigue, supporting heart health, increasing cognitive function, and acting as an anti-inflammatory (6).

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Safety of Omega-3 Diet Supplements and How to Use Them Effectively

Omega-3 supplements are overall safe and effective supplements for increasing your overall health and well-being. It is always best to read the label on each product as each brand can be different. However, as a comprehensive supplement, omega-3s really can work for you. Somewhere near 3g per day of omega-3 fatty acids is considered safe, but always consult a doctor if you have any concerns. For those interested in taking a multivitamin supplement with an omega-3 supplement, finding a purer form will ensure you don’t become overloaded with nutrients, but by and large it is safe.

Recommended omega-3 supplement

Omega-3 performance laboratory

Omega-3 performance laboratory is an amazing supplement for optimizing cell performance to promote overall body health and vitality. This ultra-pure omega-3, with its state-of-the-art design made from 100% vegetable fatty acids, can improve brain and eye performance, promote cardiovascular health, support muscles and soothe the joints. Made from natural algae, this safe and effective omega-3 has no fishy taste or smell and is a nice alternative to your traditional fish or krill oil products.

Price: $ 39.00 / 30 servings

Try Performance Lab Omega-3 here

Wrap up

Omega-3 supplements are great for really improving your overall health and wellbeing so we don’t work out in the gym and don’t negatively affect our workouts or our daily lives With so many brands, it’s a good idea to always research which one will work best for you. On the whole, however, these are great additions to kickstart all areas of your growth. Check out our list of the Best Omega 3 Supplements for some clean and effective products and work to get the benefit you want most.

Let us know what you think in the comments below. You can also follow Generation Iron on Facebook, Twitter and Instagram.

* Images courtesy of Performance Lab & Envato

References

  1. National Center for Complementary and Inclusive Health. “Omega-3 Supplements: In Detail”. (Source)
  2. Harvard Men’s Health Watch (2020). “Omega-3 Supplements May Improve Heart Health”. (Source)
  3. Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecule to human”. (Source)
  4. Rangel-Huerta, Oscar D .; Gil, Angel (2018). “Influence of Omega-3 Fatty Acids on Exercise: An Updated Systematic Review of Randomized Clinical Trials”. (Source)
  5. Tsuchiya, Yosuke, Ueda, Hisashi, Yanagimoto, Kenichi, Kato, Ayaka, Ochi, Eisuke (2021).
  6. Ekpe, Lawson; Inaku, Kenneth Ogar; Ekpe, Victor (2018). “Antioxidant Effects of Astaxanthin in Various Diseases – An Overview”. (Source)

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