Most people don’t come close to getting the omega-3s they need to stay healthy.
Could a supplement help?
Fat isn’t something many people are trying to eat more of.
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But there is one kind of fat that almost everyone needs to eat more often, namely omega-3 fats.
Yet, most people fall way short.
Of course, you could easily get this from a couple of servings of fatty fish each week.
But for most, that’s not happening, per theUSDA’s Economic Research Service.
Others don’t know how to prepare it.
What Are Omega-3 Fatty Acids?
Omega-3sare a smallyet powerfulfamily of polyunsaturated fats.
Here are some of the main health benefits of omega-3s.
“And there’s limited data to suggest that omega-3 supplementation might also have some beneficial effects.”
However, more research is needed to understand how omega-3s can help manage depression.
“But more research is needed.”
“They also support a baby’s normal brain development, which rapidly accelerates during the last trimester.”
According to theFood and Drug Administration, taking up to 5,000 mg daily is safe.
Form
Soft gels are the most popular form of omega-3 supplement.
To prevent “fish burps,” look for enteric-coated capsules.
Concentration
Since EPA and DHA have slightly different benefits, look for a supplement that contains both.
“Plus, manufacturers purify the oil to reduce the level of environmental contaminants,” she says.
If you want extra assurance, look for products that have been independently verified and tested for contaminants.
“Fish oil supplements will naturally smell a bit like fish,” says Natker.
“But if it has a bad odor or smells rancid, you should probably toss it.”
So think fish first, supplements second.
You may not need a supplement if you eat two weekly servings offatty fish.
However, if you have heart disease, are pregnant or are vegan, talk to your doctor.
“But for someone at risk of excessive bleeding, it might be harmful.”
Speak to your doctor if you take blood thinners or plan to have surgery or a dental procedure.
