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If you are remotely interested in nutrition, (which I am guessing you are, since you are reading this!) I am sure you have been unable to escape the hype surrounding omega 3 and fish oils. The label ‘omega 3’ is proudly emblazoned on everything from food packets and nutritional supplements to skincare products and shampoo bottles! Everyone seems to talk about it and everyone seems to take it – from infants to the elderly. And for once the super-food tag is justified and more than just a fleeting trend set by Hollywood mums and models on the Victoria’s Secret runway. The reason why omega 3 supplementation is universally respected is because it is largely deficient in the western world’s diet. Omega 3 is an essential fat which means that it is not made in the body and is required from our diet. The main sources of omega 3 are cold water fish like salmon and sardines. There are other sources such as walnuts and flaxseeds however the omega 3 requires conversion to its direct, absorbable form EPA and DHA and this conversion requires cofactors that are not necessarily abundant in the diet. Omega 3 is absolutely imperative for good health. It has a powerful ability to counteract inflammation in the body: a defining feature of most diseases and ailments. From alzheimers to arthritis, from high blood pressure to cardiovascular disease - omega 3 is shown to help prevent and improve symptoms when taken on a regular, long-term basis. Crohns disease, asthma, diabetes, CFS and period pain are all shown to benefit from prolonged intake of this wonder oil. It is also a celebrated beauty nutrient, due to its skin pampering and anti-ageing properties. As with all nutritional supplement products on the market, questions arise concerning quality, dosage and absorption levels. Of course every brand claims to be superior to the next and there is a sea of fishy confusion surrounding omega 3. But worry not, The Food Fairy Nutritionists are here to help... The first step is to know exactly what you are looking for. Always check the label to find out which species of fish the sacred oil has originated from. If it simply states ‘fish oil’ or ‘marine lipids,’ put it back on the shelf as it does not meet our high standards. You want a high potency product that absorbs easily as it travels through the body and is protected as it goes, without causing any kind of digestive disturbance. The well-known cod liver oil is actually one of the weakest omega 3 supplements. This is because cod liver oil contains vitamin D and A so it is limited in dosage, so provides a relatively low measure of omega 3. The reason why it is so popular is because its reputation grew during the war as a general health tonic that was relatively cheap and accessible. For highly concentrated dosages of omega 3, look for oils from salmon or mackerel sources. When it comes to dosage, 500mg of omega 3 a day is usually a good general guideline. This will provide around 300mg of EPA and 200mg of DHA. However, a higher therapeutic dose may be recommended. It is advised to consult a qualified professional before supplementing any nutrient. Omega 3 is a polyunsaturated fatty acid, which means it is highly vulnerable to damage through heat. Always look for omega 3 supplements which contain vitamin E. This is a potent antioxidant which helps to protect the oils from damage. It is of great significance to point out that omega 3 does carry the potential to interact with certain pharmaceutical drugs such as those taken for blood thinning purposes, like as Warfarin and Aspirin. If you are taking any drugs or supplements always consult a professional before embarking on a new supplement programme. A nutrition consultation may be for you. Care should also be taken during pregnancy and breastfeeding. About the author: Rachel Henderson is a fully qualified nutritional therapist and co-founder and director of Food Fairy Nutrition Ltd
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