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What To Look For When Choosing An Omega 3 Supplement

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: June 24, 2022

The supplement industry is one of the most lucrative and less regulated spaces on the market. There is a reason why our site does so much research on this subject, as finding the right supplements for your healthcare, fitness, and overall wellness can be extremely difficult to find on your own. A quick search only confirms certain biases, as when you use a search engine to search for the opposite, you will find articles that both agree and disagree with you. It is extremely difficult to ascertain what is right and wrong. However, we provide an unbiased opinion on all products - today's focus is on Omega-3 and how it can help you.

In the post below, we will first define what Omega-3 actually is, and its observed benefits within the human body when enough of it is included in your diet. Finally, we'll list some of the best vegan and vegetarian Omega 3 supplements on the market.

What is Omega 3?

Omega-3 has become a buzzword throughout the years as a supplement, but it is actually already found in much of the food you eat. Fatty acids go on to create fat, which is one of the 3 essential macronutrients within the body, meaning the body isn't able to create it itself and must be found in our daily alimentation.

Omega-3 fatty acids are nutrients that aid in the maintenance of a healthy body by being the key building block in all of our cells for any function that we undertake. This can include our cardiovascular system, our skin, blood vessels, lungs, and even the brain.

Before we get into the benefits of Omega-3, we must first define the 3 fatty acids contained within:

EPA: Eicosapentaenoic acid has many essential functions, primarily aiding in reducing inflammation. EPA is the compound that helps to repair the communication in your body between various systems and focuses on mood disorders, especially depression and a sense of impending doom. They serve to rewire the frequencies between cells so that they are less disconnected, giving you that "wholesome" feeling.

DHA: Docosahexaenoic acid acts as a component to repair the structural damage within cell membranes, or to promote healthy turnover, primarily in the nervous systems of your eyes, brain, and upper spine. DHA is almost 40% of the components of fatty cells found within your brain. DHA is a supplement that is often given to pregnant women or those with early onset of certain neurodegenerative diseases as it is of chief importance for the development of a healthy nervous system.

ALA: While the other two fatty acids are usually found in fish, shellfish, and other foods of the sea, alpha-linolenic acid is actually found in high plant foods, which are usually seeds and nuts (the beginnings of tree and plant growth). ALA is the least important of the three acids, as it is mainly used for energy. ALA's sole function in humans is to convert it into EPA or DHA, but it only does this at a rate of 0.5%. This is usually why a supplement is needed with all three fatty acids.

What Are The Benefits of  Omega 3?

Cardiovascular System: Omega-3 fatty acids contain HDL (good cholesterol) fat, which helps in the regulation of the LDL levels found within the body. This helps to clean plaque off the arterial walls, which helps in the regulation of blood pressure. It also reduces the risk of heart and stroke disease and lowers the effects of overweight or obesity on the body. The fat found within can also help to take excess fat away from the liver, helping with its regeneration or from conditions such as cirrhosis.

Nervous System: Omega-3 helps to line the membranes of the nervous system with the necessary membranes that are conducive to both development and repair. This is why babies inside the womb or those suffering from diseases such as Parkinson's, MS, and Dementia are highly recommended to include this supplement within their diet.

Mental Health:  Omega 3 improves the synapses and communication between cells, which allows your body to rewire itself if it is imbalanced or if you feel "off" (depression, anxiety). Omega-3 can also assist with certain ADHD symptoms of hyperactivity.

Respiratory System: Omega-3 helps to improve respiratory quality throughout the lungs, allowing those with asthma and bronchitis to develop proper air sacs. This is usually recommended to children.

Anti-Inflammatory: Fatty acids help to repair joints and tendons within the body, helping to fix such problems and symptoms associated with arthritis or any age-related factors that target bone and tissue health.

Vegan Omega 3 Supplements

Omega 3 supplements are usually found in fish and shellfish, and made into an oil. While this seemed for the longest time to be the only source of this supplement, many have found that algae may in fact be just as good (or better) at delivering Omega-3 fatty acids to the body. Here is a list of a vegan alternative to fish oil.

Future Kind Vegan Omega-3

Future Kind Vegan Omega-3

Our #1 Recommendation

  • Supports memory and mental flexibility
  • Improves mood
  • 500 mg of Omega-3, 275 mg of fatty acids, and 20 mg of Omega-6 per serving
  • Peppermint scented (non-edible) tab for enhanced taste
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    Are omega 3 supplements safe?

    Omega 3 supplements are usually naturally sourced and made into pill form, usually from fish oil or algae and a clear, vegan-friendly capsule. With this being said, it is always important to check the label to see if any additives were added that you may not be familiar with and to consult a professional on their meaning. Always stick to the recommended dose, as too much of a good thing, can be a bad thing.

    Can I take omega 3 while pregnant?

    Omega 3 is one of the supplements that are not only safe to take while pregnant but is also recommended. The fatty acids contained within are extremely essential in the development of the central nervous system and respiratory system of the fetus.

    How does omega 3 help the heart?

    Omega 3 helps to lower cholesterol through the introduction of HDL (good fat) and the lowering of triglycerides in the blood. This helps to combat the effects of bad fat within the body, as well as maintain healthy blood sugar levels.

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