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Omega 3 Fish Oil 101

Omega 3 Fish Oil 101

How many times have you heard someone in the media or online talk about using omega 3 fish oil to improve health? While it has been repeated over and over again, most people have no idea exactly what omega 3 can do for them and their health. With all the information out there, knowing where to begin searching for legitimate information can be daunting. We’re going to save you time and lay it all out below. 

In this article, we are going to take a deeper dive into the benefits of omega 3, what foods you should include in your diet that contains high amounts of it, and how you can leverage supplements into your routine to increase your overall intake of this incredibly important fatty acid. 

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak to your doctor or dietician before making changes to your diet or adding an omega 3 supplement to your regimen.


What is Omega 3? 

Omega-3 fatty acids are a type of polyunsaturated fatty acid that are essential nutrients for the human body. The body cannot produce these fatty acids, and they must be obtained from food sources, such as fish, nuts, and seeds.

Two fatty acids that you should pay close attention to are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Due to the American diet not exactly being the pinnacle of health, many people may find themselves deficient in key nutrients and healthy fatty acids like omega 3.


The Benefits of Omega 3 

There is no shortage of research on omega 3, and below, we compiled a list of some benefits you can experience by including it in your diet and supplement regimen. Clearly, there are many more claims out there on what omega 3 can do for you, but more research needs to be done — so we’re sticking to the research backed by adequate studies.


1. Enhance Brain Health

Omega 3 fatty acids, especially DHA, are crucial in supporting brain health in multiple ways. DHA is a vital component of the brain’s cell membranes, supporting their structural integrity and the functioning of brain cells. Omega 3 also affects the production and function of neurotransmitters, including serotonin, which regulates mood

Furthermore, omega 3 has been found to help support brain health and cognitive function, including memory, and attention that may decline with age.

Related Article: 5 Effective Ways to Maximize Your Brain Power


2.  Support Heart Health

EPA and DHA support heart health and longevity by helping lower triglyceride levels, lowering blood pressure,preventing plaque buildup in the arteries, reducing the risk of blood clots, and improving heart rhythm.

High levels of triglycerides, high blood pressure, and plaque buildup in the arteries are all risk factors for heart disease, but omega 3 fatty acids can help reduce these risk factors. Additionally, omega 3 can regulate heart rhythm, reducing the risk of abnormal heartbeats and sudden cardiac death.

Related Article: 4 Ways Omega-3s Improve Heart & Brain Health

3. Improve Eye Health 

Consuming foods high in omega 3, particularly DHA, are crucial for supporting eye health in several ways. If you suffer from dry eyes (a common eye condition) or want to minimize your risk, omega 3 may be a viable treatment for dry eyes

DHA is also a crucial component of the retina, and consuming adequate amounts of omega 3 can support the development and functioning of the retina.


4. Slow the Aging Process

If you want to slow the aging process, utilizing an omega 3 supplement or consuming more foods with a high concentration of healthy fatty acids can be extremely advantageous. 

EPA and DHA may slow down the aging process through multiple mechanisms. Omega 3 fatty acids have antioxidant properties that can reduce oxidative stress, a significant contributor to aging. When it comes to protecting the genetic material and helping prevent cellular aging, omega 3 can help preserve telomere length. Another key aspect of slowing the aging process is maintaining skin health. Omega 3 can help prevent acne as well as support healthy skin oil production.


5. Reinforce Bone Strength 

Something you may notice if you get a thorough health exam, but it isn’t commonly known until something like a break or fracture occurs, is that your bone mineral density may be decreasing with age. Omega 3 fatty acids can improve bone health through multiple mechanisms. 

The first way that you can improve bone health by leveraging omega 3 is that it can enhance calcium absorption, which is crucial for maintaining bone strength and structure. Consuming more omega 3 in your diet or using a quality supplement may stimulate the formation of new bone cells and reduce bone resorption, which can help maintain bone density.

Related Article: Fish Oil and Longevity.


What Foods Are Naturally High in Omega 3? 

If you want to increase your omega 3 intake by including more foods that are naturally high in this fatty acid, below is an extensive list you can choose from. The list also includes options for those on a strict diet, such as those following a vegan or vegetarian diet plan.

  • Fatty fish (such as salmon, mackerel, sardines, herring, trout, anchovies)
  • Tuna
  • Haddock
  • Halibut
  • Caviar
  • Oysters
  • Shrimp
  • Spinach
  • Kale
  • Brussels sprouts
  • Seaweed (such as kelp and nori)
  • Algae (such as spirulina)
  • Soybeans
  • Walnuts
  • Flaxseeds and flaxseed oil
  • Chia seeds
  • Hemp seeds
  • Pumpkin seeds


What Advantages Do You Get Through Omega 3 Supplementation? 

While the foods above are all solid choices for helping take in adequate amounts of omega 3, the fact is that there are many people out there who don’t enjoy the foods listed. Additionally, you may be someone who has dietary restrictions (such as following a vegan or vegetarian diet and lifestyle) where it can be more challenging to take in enough omega 3 from your diet.

Furthermore, there are some health conditions where supplementing with omega 3 may be a better choice since some health issues prevent the absorption of critical nutrients — one of which being omega 3 fatty acids.



Some people may find it easier to take a supplement than to incorporate foods that are high in omega 3 into their diet. This is particularly true for those who have busy lifestyles or dietary restrictions.


It may be difficult for some people to consume enough omega 3 through their diet alone, especially if they do not eat fish or other sources of omega 3 regularly. 


The quality of omega 3 in supplements can be tightly controlled and standardized, ensuring a consistent and reliable dose. In contrast, the amount and quality of omega 3 in food can vary widely depending on factors such as the source, preparation method (cooking can decrease the omega 3 content), and storage conditions.


Get the Highest Quality Omega 3 Supplement to Maximize Your Health

When it comes to optimizing your health and performance, you demand a supplement that can get the job done in dosages that will actually move the needle. Being that Hany Rambod wants to ensure his athletes are not only able to perform at the highest level but are also taking care of their health, he created Evogen Omega. 

Evogen Omega is a highly potent and premium omega 3 supplement that provides you with 1,200mg of EPA and 900mg of DHA — two critical fatty acids that offer potent and powerful health benefits. 

If you want to feel your best and support key aspects related to your health, pick up a bottle of Evogen Omega and experience the difference!


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