{"id":6253,"date":"2023-12-15T15:00:00","date_gmt":"2023-12-15T15:00:00","guid":{"rendered":"https:\/\/www.happybellyhealth.com\/?p=6253"},"modified":"2024-08-14T11:20:52","modified_gmt":"2024-08-14T11:20:52","slug":"essential-and-exceptional-omega-3-fats","status":"publish","type":"post","link":"https:\/\/www.happybellyhealth.com\/hbh-staging\/essential-and-exceptional-omega-3-fats\/","title":{"rendered":"Essential and Exceptional: Omega-3 Fats"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6253\" class=\"elementor elementor-6253\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-54ca7574 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"54ca7574\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5f73b284\" data-id=\"5f73b284\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-61f3b45c elementor-widget elementor-widget-text-editor\" data-id=\"61f3b45c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><\/p>\n<p><strong>You can\u2019t open a magazine or newspaper without reading about Omega-3 fats.<\/strong> Yet, Omega-3 Essential Fatty Acids (or Omega-3s, for short) remain one of the top American nutrient deficiencies!<\/p>\n<ul>\n<li>The body needs all sorts of different fats to function properly. Even saturated fats play a critical role for survival.<br \/><br \/><\/li>\n<li>Like a miraculous chemistry set, the body can typically convert most types of fat into whatever type it is missing.<br \/><br \/><\/li>\n<\/ul>\n<p><strong>However, Omega-3s are an exception.<\/strong><\/p>\n<ul>\n<li>They are one of only a few types of fats called \u201cessential\u201d because your body cannot make its own supply.<br \/><br \/><\/li>\n<li><strong>Omega-3s must be consumed<\/strong> either through diet or supplements.<br \/><br \/><\/li>\n<\/ul>\n<p><strong>Why Omega-3s Are in the Headlines:<\/strong><\/p>\n<ul>\n<li>Omega-3 fats are in the headlines so much today because we\u2019ve discovered just how powerful they are at controlling inflammation.<br \/><br \/><\/li>\n<li><strong>Deficiency of Omega-3s<\/strong> can lead to:<br \/><br \/>\n<ul>\n<li>Low energy<\/li>\n<li>Depression<\/li>\n<li>Weakness<\/li>\n<li>Vision and learning problems<\/li>\n<li>Dry skin<\/li>\n<li>Poor hair and nail growth<\/li>\n<li>Impaired digestion<\/li>\n<li>Increased risk of auto-immune conditions<\/li>\n<li>Cardiovascular disease, cancer, diabetes<\/li>\n<li>Weak bones<\/li>\n<li>Impaired liver and kidney function<\/li>\n<li>Poor glandular performance<\/li>\n<li>Poor reproductive performance<\/li>\n<li>Greater likelihood of becoming overweight<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>The good news is that Omega-3 fats are easy to consume \u2013 in either food or a supplement.<\/strong><\/p>\n<ul>\n<li>\n<p><strong>The most common source in the American diet is fish:<\/strong><\/p>\n<ul>\n<li>If you enjoy a portion of fish every day, you likely have little concern about Omega-3 deficiency.<br \/><br \/><\/li>\n<li>It\u2019s uncommon, for example, in much of Asia.<br \/><br \/><\/li>\n<li><strong>Fish (especially fattier varieties like salmon, mackerel, halibut, sardines, and anchovies)<\/strong> has an abundance of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), types of Omega-3 that reduce inflammation throughout the body, especially for your heart, arteries, and brain (including depression).<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<li>\n<p><strong>For vegans:<\/strong><\/p>\n<ul>\n<li><strong>Algae,<\/strong> which is the dietary source of omega-3s for fish, is a quality alternative.<br \/><br \/><\/li>\n<li><strong>Flaxseed<\/strong> is another abundant vegan source of omega-3s via ALA (alpha-linolenic acid), a type of Omega-3 which has been shown to reduce triglycerides, blood sugar, and potentially harmful LDL cholesterol.<br \/><br \/><\/li>\n<li>ALA is also found in foods such as <strong>walnuts, chia seeds, hemp, navy beans, and avocado<\/strong>.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<li>\n<p>In a healthy body, we can convert excess ALA to EPA and DHA, but only up to about <strong>8% for men and 10-20% in women!<\/strong><\/p>\n<ul>\n<li><strong>Between poor overall conversion of ALA and common inadequate intake of EPA and DHA,<\/strong> most people likely need an Omega-3 supplement to reach adequate levels of this critical nutrient.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><\/p>\n<figure><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/wp-content\/uploads\/Essential-and-exceptional.png\" alt=\"Omega-3 fats supplement pills\" width=\"420\" height=\"324\" \/><br \/><br \/><\/figure>\n<p><\/p>\n<p><strong>Fish and Algae Oils: A Better Choice Over Flaxseed Oil<\/strong><\/p>\n<ul>\n<li>Fish and algae oils are likely better choices for Omega-3 intake compared to flaxseed oil.<br \/><br \/><\/li>\n<li><strong>Oxidized (or rancid) fats cause inflammation instead of preventing it<\/strong>, and flaxseed oil is particularly vulnerable to oxidation from heat, light, and air.<br \/><br \/><\/li>\n<li>If you choose to obtain ALA Omega-3s from flaxseed, <strong>eating freshly ground flaxseed is a better alternative.<br \/><br \/><\/strong><\/li>\n<\/ul>\n<p><strong>Where Did Cavemen Buy Their Fish Oil?<\/strong><\/p>\n<ul>\n<li>If Omega-3s are so important, how did early humans thrive on a limited diet, especially those living inland without fish and with minimal, seasonal food choices?<br \/><br \/><\/li>\n<li>They certainly didn\u2019t zip down to the Vitamin Shoppe! The answer is <strong>grass<\/strong>.<br \/><br \/>\n<ul>\n<li>Fish aren\u2019t high in Omega-3s because of anything endemic in fish; it\u2019s because <strong>fish eat algae and seaweed<\/strong>. These foods are rich in Omega-3s, which are then present in the fish\u2019s flesh.<br \/><br \/><\/li>\n<li>Early humans obtained Omega-3s from the meat they hunted.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Grass-Fed Meat and Dairy: Complementary Omega-3 Sources<\/strong><\/p>\n<ul>\n<li>Meat today from <strong>grass-fed, pastured, or wild animals<\/strong> that forage for natural foods also contains Omega-3s.<br \/><br \/><\/li>\n<li>The dairy from these animals is another complementary source of Omega-3s.<\/li>\n<li><strong>Factory farming practices<\/strong> in the US typically involve animals never allowed on pasture and fed corn feed soaked in high-fructose corn syrup.<br \/><br \/>\n<ul>\n<li>The impact? <strong>No Omega-3s in conventionally raised meat<\/strong>.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>The Modern Imbalance of Fats<\/strong><\/p>\n<ul>\n<li>Early humans did not struggle with the imbalance of fats that the typical American diet presents today.<br \/><br \/><\/li>\n<li>Due to economic subsidies of corn and soybeans, most of the oil consumed by Americans comes from <strong>Omega-6 oils<\/strong> (e.g., corn, soybean, safflower, sunflower).<br \/><br \/>\n<ul>\n<li>These are commonly found in convenience, processed snack, drive-thru, and restaurant foods.<br \/><br \/><\/li>\n<li>As a result, Americans consume a lot of Omega-6s!<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<li>Early humans consumed Omega-3s and Omega-6s in a <strong>1-3:1 ratio<\/strong>.<br \/><br \/>\n<ul>\n<li>Today, our ratio is closer to <strong>30 or even 50:1<\/strong>.<br \/><br \/><\/li>\n<li>The impact? <strong>Omega-6s become inflammatory, and we suffer from Omega-3 deficiencies.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/wp-content\/uploads\/Supplement-Facts-1024x984.png\" alt=\"\" width=\"387\" height=\"371\" \/><\/figure>\n<p><\/p>\n<p><strong>Considering Omega-3 Supplements: Are You Getting Enough?<\/strong><\/p>\n<p>If your diet isn&#8217;t providing a consistent daily dose of Omega-3s, a fish or algae oil supplement may be necessary. Here&#8217;s what you need to know:<\/p>\n<ul>\n<li><strong>Supplement Forms<\/strong>: Omega-3 supplements are available in various forms, including softgels, liquids, and even gummies for kids.<br \/><br \/><\/li>\n<li><strong>Recommended Dosage<\/strong>:<br \/><br \/>\n<ul>\n<li><strong>Healthy Adults<\/strong>: An additional <strong>1000mg of Omega-3 fats per day<\/strong> is generally beneficial.<br \/><br \/><\/li>\n<li><strong>Chronic Inflammation<\/strong>: You may need as much as <strong>2000-3000mg Omega-3s daily<\/strong>.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<li><strong>Reading Supplement Labels<\/strong>:<br \/><br \/>\n<ul>\n<li>This is not the same as 1000mg of fish oil; make sure to <strong>carefully read the supplement label<\/strong> for the total Omega-3 content (sum of EPA, DHA, and other Omega-3s).<br \/><br \/><\/li>\n<li><strong>Beware of Bargains<\/strong>: Many low-end manufacturers dilute their fish oil. For example, 1000mg of fish oil might contain minimal actual Omega-3s, requiring you to take 6 or 8 capsules to get a good dose.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<li><strong>Concentration Matters<\/strong>:<br \/><br \/>\n<ul>\n<li>Sometimes, seemingly more expensive brands are a better deal because they are more concentrated, meaning your daily dose requires fewer softgels.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<li><strong>Check for Purity<\/strong>:<br \/><br \/>\n<ul>\n<li>Ensure your Omega-3 supplement is <strong>purity certified by a 3rd party<\/strong> and preferably molecularly distilled.<br \/><br \/><\/li>\n<li><strong>Avoid Cheap Fish Oils<\/strong>: Cheap fish oil capsules often have a fishy taste and smell and may contain dangerous contaminants like PCBs and heavy metals (especially mercury).<br \/><br \/><\/li>\n<li>Far worse than not getting enough Omega-3 fats is becoming toxic in the process of getting them. <strong>Supplements are not where you want to choose the cheapest option<\/strong>.<br \/><br \/><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Quality Recommendations<\/strong>:<\/p>\n<p>From widely available brands, <strong>Nordic Naturals<\/strong> and <strong>Carlson<\/strong> are of good quality. Your healthcare practitioner may also have other quality recommendations.<\/p>\n<p><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a94c0d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a94c0d7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b92ecad\" data-id=\"b92ecad\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b11ef6f elementor-widget elementor-widget-text-editor\" data-id=\"b11ef6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"has-text-align-center wp-block-heading\"><strong>If you\u00a0would like some customized support to delve deeper into your health and nutrition,\u00a0<a href=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/schedule-a-15-minute-chat\/\">let\u2019s chat<\/a>.<\/strong><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c90ee7b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c90ee7b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-021ae81\" data-id=\"021ae81\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a2799d8 elementor-widget elementor-widget-text-editor\" data-id=\"a2799d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-871d6f3 elementor-widget elementor-widget-theme-post-content\" data-id=\"871d6f3\" data-element_type=\"widget\" data-widget_type=\"theme-post-content.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor elementor-6321\" data-elementor-type=\"wp-post\" data-elementor-id=\"6321\" data-elementor-post-type=\"post\">\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-01590c0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"01590c0\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b1eae5f\" data-id=\"b1eae5f\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-9a625ba elementor-widget elementor-widget-text-editor\" data-id=\"9a625ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p><em>\u00a9<\/em><em> Purpose Inc., The School of Applied Functional Medicine<sup>TM<\/sup><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>You can\u2019t open a magazine or newspaper without reading about Omega-3 fats. Yet, Omega-3 Essential Fatty Acids (or Omega-3s, for short) remain one of the top American nutrient deficiencies! The body needs all sorts of different fats to function properly. Even saturated fats play a critical role for survival. Like a miraculous chemistry set, the [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[399,401],"tags":[341,342,343,344,345],"class_list":["post-6253","post","type-post","status-publish","format-standard","hentry","category-nutrients-and-nutrition","category-supplements","tag-healthy-fats","tag-omega-3-diet","tag-good-fats","tag-san-francisco-diet-help","tag-brain-food"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Omega-3 Fats Are Essential and Exceptional - Happy Belly Health<\/title>\n<meta name=\"description\" content=\"Omega-3 Fats are one of the top American nutrient deficiencies! 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