Omega-3 fatty acids such as DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid) are essential to maintain a healthy lifestyle. Omega-3s are commonly found in fatty fish such as salmon, mackerel, herring and sardines. Fish oil contains two types that benefit the body and mind significantly, DHA and EPA.
Besides the well-known effects on cardiovascular health and lowering triglycerides, omega-3s (mainly DHA) also plays a significant role in eye and brain health. 15 – 20% of your cerebral cortex and 30 – 60% of the retina is made of DHA, making it an essential nutrient for brain and eye health. DHA is also considered being a nootropic.
Why is it used?
Low levels of DHA in the brain have been linked to depression and memory loss, and reduced cognitive functioning, to mention a few. Therefore, regular consumption of omega-3 fish oils can be a crucial factor for maintaining good cognitive health and brain function. But it doesn’t stop there.
Your retina naturally contains a high percentage of DHA, but over time it begins to decrease. A diet rich in omega-3 fatty acids will help delay the onset of retina degradation and maintain eye health. Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry-eye syndrome. These adverse effects are becoming more common as we tend to spend more time in front of the computer.
What Are The Potential Benefits Supplementing With Omega-3s?
The food we eat every day lacks the amount of omega-3 fatty acids we really need, and on top of that, not everyone can afford to buy high-quality fish 2-3 times per week in order to get the amount of omega-3 we really need. Therefore, a balanced diet and taking an omega-3 supplement will contribute to overall health.
So, what can you expect from the potential benefits of an increased omega-3 intake? Well, to mention a few and some of the most relevant would be:
- Contributes to normal ocular health
- Contributes to eye and brain health
- Improves anxiety
- Helps to protect adult eyes from macular degeneration and dry-eye syndrome
- Beneficial for fat burning (in conjunction with a weight loss program) (2,3)
- Is a nootropic, and is great to use as a base in your stack
Precious, Delicate, And Sensitive
We have been consuming fish oils throughout the years, as a natural, basic supplement, with a simple yet important goal, to maintain good health. We were probably a normal consumer, assuming fish oil is fish oil, not reflecting over things as production processes, origin, or other things concerning quality. Basically, we had faith in the industry, and totally missed the chemical properties of the omega-3s. Could we be more wrong?
Think about it, what happens when you forget going out with the trash after eating shrimp? And we all know it, keeping fresh fish in the refrigerator overnight, make it kind of not so fresh right? Yes, seafood and fish spoils really fast and can make you really, really sick.
The reason fish and seafood spoil quickly, are due to the omega-3s, which are polyunsaturated and contain a large number of reactive double bonds. The chemical structure makes them extremely flexible in the cell membrane, which is why DHA, for example, is by far the most common fatty acid in the brain and eyes. It is the same chemical structure that makes these fatty acids so vulnerable to oxygen.
Once fish oil has started to oxidise, there’s no going back, and it’s only a matter of time before the omega-3s is rancid, counteracting the benefits of omega-3s. Rancid fish oils are harmful to your health, no doubt about that. In animal studies, oxidised fatty acids have been found to cause inflammation and organ damage, among other adverse effects.
What To Look For When Selecting Omega-3 Supplement
Today, there are an ocean of options, when it comes to fish oil products, and omega-3s. So what should you look for when choosing your omega-3s? First of all, we have a say: you get what you pay for. So, the cheaper the product, the warier should you be.
DHA And EPA Content
Another crucial point to identify is the DHA and EPA content per serving. Many products come with nice labels referring to health statements, trying to mask low doses, or forcing you to eat a whole bunch of capsules to reach healthy levels.
In our opinion, DHA is the most sought after fatty acid, and the one considered a nootropic. It is the most sensitive, susceptible to oxidation, and hard to get high ratios of. Look for at least 300mg DHA per serving and at least a total of 600mg DHA/EPA combined. This ensures you get enough. And remember, don’t get fooled by labels and headlines, do your homework, and you will thank yourself later.
Omega-3 And Oxidation
Last, but not least important, when evaluating products, taste. If the product smells or tastes really fishy, it is likely rancid or at least highly oxidised. However, if the product taste or smell fresh fish, it’s probably because it is fresh.
Oxidation is the number one factor ruining the omega-3s and quality is measured by its oxidation values, known as peroxide, anisidine, and TOTOX levels. These values should be as low as possible. You can read more about oxidation and what values to look for here.
Bottomline - Why We Supplement With Omega-3s
By now, it’s pretty evident that we advocate supplementing fish oil and omega-3s. We have supplemented it for a long time, with good results. There are three main reasons we love fish oil:
- We love fish, we love seafood, but we do not eat it on a daily basis. It´s more of a luxury for us and supplementing with fish oil is an inexpensive way to get those essential fatty acids, still when picking a high-quality alternative.
- Supplements means control. Besides our fish, we get a standardised amount every day, and unfortunately, we can’t really rely on the amounts in the fish we eat since quality can differ a lot.
- The backside of fish is the amounts of chemicals and/or heavy metals. Farmed fish might be even worse. Getting a high-quality fish oil ensures it is low in unwanted and harmful substances.
In our experience, going from accepting fish burps and just having a belief that it’s doing something good for our health to a high-quality alternative, has made the difference, not a difference, but the. No more dry eyes from countless hours in front of the screen, no bad tasting fish burps, and a noticeable difference in effect, all thanks to picking the right product.
In the vast world of omega-3 supplements, it is hard to differ a good from a bad supplement. However, we have a top choice that ticks all the checkboxes for an outstanding product. This product has extraordinary low oxidation levels, the lowest we have ever encountered. It also has tons of certifications, proving its excellency. The fish oil is extracted basically next to the fisheries with a gentle, patented process.
In our search for the best omega-3 supplement, many claims to be concentrated, high-quality, and with different certifications. However, we have never seen a brand as transparent as Golden Omega®. They not only claim to be good, but they also prove it. Visit their website, and see for yourself. From what we have seen, Golden Omega® has the lowest oxidation levels we have ever seen, making it as fresh as it was just fished!
Golden Omega® get their omega-3s exclusively from sustainably fished anchovy from the South Pacific, outside Chile and Peru, and is remarkably fresh. Are you familiar with an upset stomach and fish burps from eating fish oil? Well, that is something you won’t experience with Golden Omega®. Honestly, the only scent we ever encountered from them was a hint of fresh anchovy, that happened for a supertaster (this person has super senses and really, really receptive taste buds) in our team.
In all the years we have been using omega-3 for health purposes, none of the prior products has given us as many benefits as Golden Omega®. It truly makes a difference!
Golden Omega® has a large variety of products, but make sure to find one with high amounts of DHA, the precious fatty acid commonly found in the brain and eyes. If you have trouble finding a supplement containing Golden Omega®, you could visit ours, combined with fat-soluble essential lutein, astaxanthin, and vitamin D, for a complete eye and brain care product. And the best of all? One small dose of humanely sized gelcaps provides you with all the essential omega-3s you need!
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Braingineers are Swedens and Europe’s number one nootropics provider. We develop innovative and effective, high-quality dietary supplements for cognitive health and visual performance.
We believe the body has an innate ability to regulate our functions that can be supported, restored, and optimized. Our products are designed to help the body regulate its biochemistry and achieve balance. Our goal is to support the integrity of the internal processes to make them more robust and better functioning over time, providing benefits even after discontinued use.