When was the last time you were at the grocery store and looked at the shelf full of vitamins and supplements? It can be intimidating and confusing because there are so many different options. Vitamins, minerals, oils, powders, pills… how do you know what to choose? Are they even necessary to begin with?!
Many people are not consuming the proper amounts of vitamins and minerals in their diet which means that they do need to turn to supplements to optimize their nutrition and health. Omega 3 Fatty Acid, found in fish oil, is one of those such supplements!
So, why are Omega 3’s so important? Here are several reasons why we recommend either modifying your diet to include more Omega-3, or taking a supplement to provide it for you.
Aiming for the Right Ratio
Before we move ahead, let’s take a step back to see the bigger picture. There are two ‘families’ of essential fatty acids. Omega 6’s and Omega 3’s. Both are important to your health, however, the ratio between the two is very important. The recommended ratio of Omega 6 to Omega 3 is 4:1 or less.
Many people who live in the United States have no problem getting enough Omega 6 fatty acids. These are found in grains, plant-based oils, poultry, and eggs. Omega 3 fatty acids, however, are consumed in much smaller quantities in the US. The main source of Omega 3 fatty acids is cold-water fish. You can imagine why the US is low in their Omega 3 intake – fish isn’t nearly as popular of a choice as beef, chicken, or pork. This western diet results in ratios of Omega 6 to Omega 3 of anywhere between 10:1 to 50:1. Yep, that means that some Americans are consuming 125% more Omega 6 than they should to keep that ideal ratio!
So how do we ‘even things outs’? Well, one step is to reduce the amount of Omega 6 in your diet. You can read those suggestions at the bottom of this blog. The other way is to increase the amount of Omega 3 in your diet. Which means more fish, or something like a fish oil supplement.
Why Do We Need More Omega 3?
You might be wondering why does that ‘ideal’ ration of 4:1 even exist? What’s the downfall of Omega 6 and what’s the benefit of Omega 3?
Long story short (really – this is a very trimmed down summary and you can learn more about the longer story here), Omega 6 acts as pro-inflammatory and Omega 3 is anti-inflammatory. Now remember, inflammation is a good thing in your body to an extent. It is when there is too much inflammation that it becomes a problem, which is why we want to keep that ratio around 4:1.
Benefits of Fish Oil
If you’re not ready to start eating fish a couple of times each week, investing in a high-quality fish oil supplement is something to consider. Here are several of the benefits associated with supplementing with fish oil:
- Brain Health: May help prevent the onset or improve symptoms of mental disorders like ADHD, Alzheimer’s Disease, depression and anxiety
- Heart Health: Can increase levels of HDL (good) cholesterol, lower triglycerides by 15-30%, and help reduce blood pressure
- General Health: May aid in weight loss, support the immune system, help prevent and kill various cancers, decrease joint pain and stiffness associated with rheumatoid arthritis, and support fertility in women.
To learn more about supplements available and on sale at Valeo, please contact our front desk at 952-949-0676 or sign up for our email here.
