Have you taken your omega-3 supplement today? If you have, good for you. If you didn’t take any today or never have, you maybe missing a great opportunity for better health.
A substantial number of studies have supported the benefits of taking omega-3 supplements or eating fish. The key is taking at least the minimum recommended daily amounts of EPA and DHA, which comprise omega-3 fatty acids. Here’s just a few of the proven health benefits:
- Reduced risk of heart attack
- Lower triglycerides levels
- Reduced risk of stroke
- Better eye health
- Slower hardening of the heart arteries
- Healthy support for the brain
Amazingly, there are many other health benefits beyond these stated above. What are you waiting for?
According to Bruce Holub, Ph.D., there’s substantial evidence of the role omega-3s have on heart, eye and brain health. Dr. Holub has done substantial research on omega-3s and is considered an expert.
In the following video, Dr. Holub explains his opinions regarding the health benefits of omega-3s. This video is courtesy of ihealthtube.com.
Health Videos – Omega-3 Benefits Brain, Heart and Eye Health
I believe Dr. Holub makes a great case for adding omega-3s to your daily health regime. However, eating fish and shellfish are another great way to meet your need for this important nutrient. But which fish should you eat or avoid?
What Are The Best Fish To Eat?
The issue of mercury contamination has always been of concern to consumers. Some fish have probabilities for higher mercury levels than others.
WebMD.com has an excellent article on the role of eating fish to get some natural DHA and EPA into your diet. Also, Dr. Earl Mindell author of the New Vitamin Bible, has some similar thoughts as well. The lists below are a combination from both these sources on fish and shellfish, with lower levels of mercury you should eat:
- Shrimp
- Catfish
- Pollock
- Wild Salmon
- Canned Light Tuna
- Sardines
- Tilapia
- Clams
- Oysters
However, these same two sources suggested consumer should avoid eating these fish, because of higher mercury levels:
- Swordfish
- Tilefish
- King Mackerel
- Shark
- Fresh Tuna Steaks
- Sea Bass
- Halibut
- Large Mouth Bass
Currently, the American Heart Association (AHA) recommends eating two servings of fish each week. According to the AHA, each serving should be approximately 3.5 ounces. However, the WebMD.com article referred to earlier, indicated the FDA suggested up to 12 ounces would be acceptable. Whatever amount you chose, EAT your Fish every week!
What’s The Amount Of Omega-3s To Take Daily?
The University Of Maryland Medical Center (UMM) has the following suggestions on its website:
“Dosing for fish supplements should be based on the amount of EPA and DHA, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120) of DHA.”
However, in the same article, UMM made the following warning for adults:
“Do not take more than 3 grams daily of omega-3 fatty acids from capsules without the supervision of a heath care provider, due to an increased risk of bleeding”
The Bottom Line: There’s no magic bullet, which can guarantee your health. However, through a combination of nutrition, exercise, weight management, and proper supplementation, I believe you can achieve a healthier life. Currently, I take one gram of omega-3 daily and will continue to consume that amount.
There’s a study released last week from the University Hospital of Ioannia in Greece, which claims its review of 20 studies appear to show no direct link between omega-3 consumption and the reduction heart disease or death. I’m reading this study and will let you know my thoughts as quickly as possible.
Until then, I’ll continue taking my omega-3 with full confidence it has positively affected my wellness. You have to reach your own decision, as to whether you want to add omega-3 to your health regime.
It’s your life, live well!
