Your body can convert a little bit of the ALA omega-3s into EPA and DHAs, but it uses most of them as it would other fats. Omega-3 and omega-6 are both types of polyunsaturated fats. They are essential to our health as they cannot be made from scratch by the body. Where Can I Find Omega-6 Fats? However, correlation doesn’t equal causation. Controlled studies need to confirm whether your intake of omega-3 fatty acids affects your cancer risk. SUMMARY

Studies suggest that high doses of omega-3, ranging from 200–2,200 mg per day, can reduce symptoms of depression and anxiety ( 14, 15, 16). Purification rids the oil of contaminants, such as mercury and PCBs. Concentrating the oil can also increase EPA and DHA levels. In fact, some oils may contain up to 50–90% pure EPA and/or DHA. A number of plant foods are high in the omega 3 fat, ALA. Try to eat more of these, especially if you're vegetarian or don’t normally eat fish:There is no denying the health benefits of Omegas. However, it is important to understand which Omega is right for you and why you need it. For instance, do you need more Omega-3 or should you be supplementing with Omega-6?

Poor concentration and conditions such as depression or anxiety also have multiple causes - many of which aren’t linked to your food consumption. Type of omega-3. Many omega-3 supplements often contain little, if any, EPA and DHA — the most important types of omega-3s. Make sure your supplement contains these. The American Heart Association (AHA) recommends that people with coronary heart disease or heart failure take omega-3 supplements containing EPA and DHA daily. More research is needed to establish the ideal dose, but most studies have used about 1,000 mg per day. For people with high triglycerides, the AHA recommends a dose of 4,000 mg per day ( 8, 9, 10). In countries where people eat more oily fish, such as in the Mediterranean, Greenland and Japan, fewer people have heart disease compared to countries where people eat very little oily fish, such as the UK. Essential fatty acids are considered ‘essential’ as they cannot be made by the body and must be consumed within the diet. The government recommends eating two portions of fish a week, one of which should be oily fish. However, this can be difficult for some and therefore taking a supplement can be extremely beneficial.These two types of Omega-3 are in every cell in our bodies and make up an important part of a healthy diet 1. It is important to note that while oily fish is beneficial it is equally important not to exceed four portions per week (falling to two portions for pregnant and breastfeeding women, girls and women who are planning a pregnancy or may have a child one day) as set out by Public Health England, due to concerns over levels of pollutants 4. The Difference Between Omega-3 And Omega-6 However, some large studies have not supported the use of omega-3 supplements to reduce the risk of heart disease. This topic is still being investigated ( 11, 12).

Food Supplements are intended to supplement the diet and should not be substituted for a varied diet or healthy lifestyle. According to the latest National Diet and Nutrition Survey the proportion of adults meeting the 5-A-Day recommendation was 32% of those aged 19 to 64 years and 26% of those aged 65 years and over. Most of us do not eat the recommended 30g of fibre a day and oily fish consumption is below the recommended 140g per week 1 . How Omega-3 Fatty Acids Can Help Maintain Your Health All of these forms have health benefits, but studies indicate that the absorption of omega-3 from ethyl esters is not as good as from the other forms — although some studies suggest they are equally well absorbed ( 1, 2). Summary

To get more of these into your diet, try sprinkling flaxseed over your porridge, cereals, or nuts and seeds over your salads. And switch your oil to one of those listed above. Are you shopping around for the best Omega-3 supplements or best fish oil supplements and aren’t sure which one to choose?

If you take medicines to thin your blood, such as aspirin, warfarin or heparin, speak to your doctor before taking fish oil supplements – as they can also thin your blood. Holland & Barrett Maximum Strength Triple Omega 3-6-9 are rapid release soft gel capsules that contain essential fatty acids which contribute towards the maintenance of normal brain function and vision. Fish Oil and Cod Liver Oil are good sources of Omega-3 and taking supplements containing Omega-3 fatty acids such as those in Seven Seas Omega-3 & Immunity or in our Seven Seas Cod Liver Oil range can help top up your intakes of Omega-3 . Food supplements are intended to supplement the diet and should not be regarded as a substitute for a varied diet and a healthy lifestyle.That’s because foods contain a whole range of different nutrients which improve your health in different ways. But supplements only contain specific nutrients. This is because pollutants found in oily fish may build up in the body and affect the future development of a baby in the womb. ⁸ Foods high in saturated fat should be limited. They can be found in full fat dairy products and meats (as well as many processed foods like cakes and biscuits). If you’re not getting enough omega-3, along with dry skin, you could also experience brittle hair, thin nails, rashes, and dandruff. ¹⁰ Poor concentration, low mood, and anxiety White fish and shell fish contain smaller amounts of omega 3s, around a tenth of the amount in the same weight of oily fish. But they’re also low in saturated fat and calories.