Why and when should you take an omega-3 supplement?

Should I take omega-3 supplements?

Omega-3s are essential for our health, but our bodies cannot produce them on their own. They must therefore come from food or supplements. Here are some key factors to consider when deciding whether a supplement is necessary.

Your omega-3 needs according to diet

Some foods are rich in omega-3, mainly:

• Oily fish : salmon, mackerel, sardines

• Seeds and vegetable oils : flax, chia, walnuts

Problem? If your diet is low in fish or these foods, you may be deficient in omega-3s.

When are supplements recommended?

Supplements are particularly useful in the following cases:

• Vegetarian or vegan diet (plant-based omega-3)

• Insufficient fish consumption (< 2 times per week)

• Increased needs: pregnant women, athletes, elderly people

How to choose a quality supplement?

1. Prioritize purity and safety

Look for supplements free of heavy metals and contaminants , especially fish oils.

2. Check the type of omega-3

EPA and DHA : Omega-3 of marine origin, beneficial for the heart and brain.

ALA : Present in plants, it is less effective, but remains interesting for vegetarians.

3. Adjust the dosage

500 to 1000 mg per day for general health maintenance.

Up to 2000 mg according to medical recommendations in case of specific needs.

What are the benefits of omega-3?

Omega-3s play an essential role in the proper functioning of the body. Here are their main benefits:

Cardiovascular health

• Reduced risk of heart disease

• Regulation of cholesterol levels

Brain functions

• Improved memory and concentration

• Reduction of symptoms of depression and anxiety

Other notable benefits

• Reduction of inflammation

• Strengthening the immune system

• Healthier skin and hair

Eating a diet rich in omega-3s or adding supplements can have an overall positive impact on your health.

The Different Types of Omega-3 Supplements

There are several types of omega-3 supplements, each with its own specific characteristics. Here's a guide to help you choose the one that best meets your needs in terms of cardiovascular health, secondary prevention, and brain function support.

1. Fish oil-based omega-3 supplements

Fish oils are most commonly used for their high content of omega-3 fatty acids EPA and DHA , which help reduce inflammation and support cardiovascular health.

• Form : Natural triglycerides or ethyl esters

• Benefits : Ideal for those who want to prevent cardiovascular disease

• Choose highly purified and certified products to avoid contaminants like heavy metals.

Tip : Choose purified oils enriched with DHA if you are looking for a stronger effect on brain function.

2. Omega-3 (ALA) plant supplements

Plant-based supplements, such as flaxseed or chia oil, provide ALA (alpha-linolenic acid), a precursor to long-chain omega-3s.

• Who is it for? People following a vegetarian or vegan diet

• Limitation : ALA is less effective, as only a small amount is converted to EPA and DHA

3. Supplements in the form of capsules, liquid oils or gummies

Omega-3s come in different forms to suit individual preferences:

• Softgels : Discreet and easy to take

• Liquid oils : Economical option with often a more affordable price

• Gummies : Ideal for children or those who have difficulty swallowing capsules

Studies and advice : Studies show that marine-sourced omega-3s are the most effective for cardiovascular prevention and reducing inflammation.

Always choose high-quality, highly purified supplements to ensure their effectiveness and your safety.

Our recommendations for omega-3 supplements at La Boîte à Grains

1. Omega First Natural Lemon Flavor – Health First

Form: Capsules (60 or 120 capsules)

Features :

• Contains highly purified omega-3s, ideal for supporting cardiovascular health.

• Natural lemon flavor for a pleasant grip.

• Perfect for those looking for a convenient, tasteless supplement.

Recommended for: Daily use for general health maintenance.

Add Omega First to your daily routine.

2. Omega-3 + Vitamin D3 for Kids – Sea-licious

Form: Liquid oil (250 ml) – Cotton candy flavor

Features :

• Specially formulated for children with a balanced blend of omega-3 and vitamin D3.

• Fun cotton candy flavor that appeals to younger audiences.

• Helps support cognitive development and bone health.

Recommended for: Children who need a supplement for brain development and the immune system.

Bring vitality and cognitive support to your children

3. OmegaFactors Organic Flaxseed Oil – Natural Factors

Form: Capsules (90 capsules)

Features :

• Plant source of omega-3 (alpha-linolenic acid – ALA), suitable for vegetarians.

• Certified organic for optimal quality.

• Helps reduce inflammation and maintain healthy lipid balance.

Recommended for: People looking for a plant-based alternative to fish oils.

Choose an organic plant-based alternative to boost your well-being naturally.

Comparison table of omega-3 supplements

How much omega-3 should I take daily?

Omega-3 needs vary depending on age and physical condition. Here are some recommendations:

• Adults : 500 to 1000 mg per day (EPA + DHA) to maintain good cardiovascular health.

• Pregnant women : Approximately 200 mg of DHA per day to support fetal brain development.

• Children : 100 to 200 mg per day depending on age.

If you're taking a supplement containing 1000 mg of fish oil, check the EPA and DHA content. One capsule can provide 600 mg of EPA and 400 mg of DHA , covering your daily needs.

Beware of overdoses

Excess omega-3 can lead to side effects such as digestive upset or an increased risk of bleeding.

Caution: Always consult a healthcare professional if you are taking blood thinners or other medications that may interact with omega-3s.

Tips for incorporating omega-3 into your daily life

Incorporating omega-3s into your routine is easier than it seems. Start by adding two servings of fatty fish per week, such as salmon, mackerel, and sardines. If you prefer plant-based sources, consider flaxseeds, walnuts, and chia oil, which are rich in alpha-linolenic acid (ALA). Supplements can also be a convenient way to meet your needs, especially if you're limited in omega-3-rich foods.

Adopt a routine of taking your supplement at a specific time of day, such as with breakfast. This helps maximize absorption and makes it a daily habit. Finally, pay attention to the quality of the products you choose: choose highly purified supplements, free of contaminants, to fully benefit from the benefits of omega-3s on your cardiovascular health and overall well-being.