For cleaner skin, less anxiety, and better sleep, fish oil is the one capsule that you shouldn’t skip
From magnesium to vitamin D, you are probably already taking a variety of supplements every day, but one not to be missed is omega 3, which helps with everything from reducing inflammation to supporting immunity Hydration of the skin.
“We don’t make omega-3 naturally, which means it is critical that we get these vital fatty acids into our bodies through a balanced diet or dietary supplement,” said Jennifer Rock, dermal facialist and founder of the skin care brand Skingredients. Sardines, mackerel, salmon, and trout are good sources of food, while vegans can fill themselves up with flaxseed oil and dried chia seeds.
However, many of us are not getting enough omega-3s, and deficiency manifests itself in many ways, including dry hair, skin and nails, brain fog, bad mood, difficulty concentrating, stiff joints, and fatigue. “Studies have shown that between 70 and 98 percent of people need an increased omega-3 intake through their diet,” says registered nutrition therapist Aliza Marogy, who works with the nutritional supplement brand Inessa.
There isn’t really a recommended daily amount of omega-3, but the NHS recommends one to two servings of fatty fish per week or a 500 mg supplement per day. But why are we talking about it now? “It is especially important that we are consuming enough omega-3s right now as we are still under more stress than usual after a pandemic and more people are suffering from bad mood or anxiety – two conditions that are good for them Ingestion of omega-3 fatty acids respond, “says Aliza.
What Are The Benefits Of Omega 3?
It helps reduce inflammation
“Omega 3 helps reduce inflammation in the body, which means that many inflammatory problems such as joint and heart problems can be improved,” says Shabir Daya, pharmacist and founder of online pharmacy Victoria Health.
According to registered nutritionist Charlotte Faure Green, the anti-inflammatory properties can help with everything from heart health, sleep disorders, pain prevention, bone preservation, and even cancer prevention, all of which are affected by inflammation. “Omega 3 has been shown to decrease some of the substances released during an inflammatory response that can lead to chronic health conditions,” she says.
Prolonged stress, as many of us have experienced in the past year, can also lead to inflammation, so now is the perfect time to consume these omega-3s.
It soothes the skin
Speaking of inflammation, according to Shabir, omega-3 fatty acids can relieve inflammatory skin problems like eczema, acne, and psoriasis. “They’re also good at protecting the skin from aging in general, as inflammation in the body is the most popular theory of the aging of the body, including the skin,” he adds.
It supports immunity
There has been a lot of talk about immunity over the past year, and omega-3 fatty acids have been shown to be beneficial for immunity, Charlotte says. “The fats in omega-3s are an important part of our cell membrane and form the outer layer that surrounds every cell. This influences what goes in and out and acts as an important signal generator for the immune response. “
It moisturizes the skin
For soft skin, omega-3 fatty acids are an essential part of your nutritional supplement routine. “Studies have shown that omega-3s play a role in sebum production, which keeps your skin hydrated and creates a barrier to keep out potential irritants,” says Charlotte.
Shabir agrees with the barrier effect and adds: “Omega 3 is needed for the production of ceramides in the skin, which are responsible for preventing the skin from losing water.” In fact, a 2015 study showed that supplementing with fish oil increases hydration, decreases transepidermal waterlessness and soothes itching caused by dry skin.
It can provide sun protection
Just when you thought it couldn’t get any better! According to Charlotte, research has evolved into the sun protective powers of omega-3 against UV rays. “They can lessen damage (hence aging!) And reduce sunburn,” she says. “Don’t throw away your sunscreen, however, it is still badly needed and more research is needed.”
It can relieve anxiety
“Omega-3 fish oils contain a fatty acid called DHA, which is needed for nerve function in the body, including the brain,” says Shabir. “The essential fatty acids in omega-3 fish oils are known to interact with chemicals in the brain that are responsible for mood, so they can improve mood and improve cognitive function.”
It can support brain function
As for brain function, omega-3s are the building blocks of a baby’s growing brain when you’re pregnant, so they’re an important nutrient for mothers-to-be, says Charlotte. Children also need omega-3s to support brain development, and Charlotte suggests that children have the same intake per week as adults.
It keeps the hair healthy
By reducing inflammation in the body and scalp, omega-3 fatty acids prevent hair loss and hair loss and aid hair growth.
Vegan sources of omega-3
If you’re herbal, Charlotte recommends taking seaweed oil supplements. Flax seeds and hemp seeds are often used as alternatives to omega 3, but they cannot be easily converted into the fatty acids the body needs
What to look for in omega-3 supplements.
The purity of omega-3 supplements is an issue for some people. “We know that fish is increasingly contaminated with heavy metals that can be harmful to our health,” says Charlotte. “The only third-party testing program for fish oils is the International Fish Oil Standards (IFOS) and they test effectiveness, freshness and purity. I only recommend fish oils with a five-star rating. “
Check out the supplement label and look for any supplements that state they are made with five star IFOS certified oil.
When it comes to omega-3 food supplements, sustainability should also be considered. “If you’re looking for sustainably harvested omega-3s, look out for the MSC label and research the brand’s practices,” says Vitl. “Make sure your dietary supplement is effective in preventing bycatch of birds, marine mammals and fish.”
Our selection of omega-3 nutritional supplements
Both Shabir and Charlotte’s omega-3 supplement of choice, these are made with five-star IFOS certified oil and contain the same amount of omega-3 as a whole can of sardines! The capsules are made with wild, sustainably caught fish from Norway from small wild fish that are at the bottom of the food chain and therefore contain fewer heavy metals. They’re also easy to digest, so you won’t be able to taste them all day after ingesting them.
Made from sustainably sourced anchovies, it contains the recommended daily dose of Omega 3 and has been cleaned and tested for freshness and contamination (five stars IFOS certified)
These capsules are about to be launched in the UK and are coated in vanilla to banish the fishy aftertaste often associated with fish oil. They have 900 mg of Omega 3 and are Friends of the Sea certified and use the purest mackerel and sardines and are heavy metal tested.
Beauty Pie launched its line of nutritional supplements last year and this is the star of the show. Made from wild, sustainably caught sardines, mackerel and anchovies, four of them give more than the recommended intake of 500 mg per day.
As recommended by Charlotte, these vegan alternatives to fish oil contain seaweed oil, which can be converted into the essential fat the body needs.
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