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Omega-3 Health Benefits and Sources: Educational Review for Nutrition Coaches

What are they scientifically proven health benefits of supplemental omega-3?

As a certified fitness nutrition coach, holistic nutrition coach, lifestyle weight management specialist or sports nutrition specialist, you need to stay on the cutting edge of nutrition education. This is for your benefit and the benefit of your clients. So, let’s discuss Omega-3, its sources, if you need it in a supplemental format and its health benefits.

Omega-3 is a type of polyunsaturated fatty acid that is essential for our optimal health. Our body cannot produce it on its own, so we must obtain it through our diet. This healthy oil has numerous proven health benefits and is important for the proper functioning of our bodies. In this educational review for health, fitness, and nutrition professionals, will discuss the proven benefits, its naturally occurring sources, and why it is still good to have supplemental oil in addition to Omega-3 in foods.

What Are the Top 5 Benefits of Omega-3?

  1. Reduces Inflammation: It has anti-inflammatory properties that help to reduce inflammation in the body. Chronic inflammation is a major cause of many diseases such as heart disease, cancer, and arthritis.
  2. Promotes Brain Health: It is crucial for the proper development and function of the brain. It can improve memory, concentration, and reduce the risk of cognitive decline.  We also give you the opportunity to become a brain health and fitness coach.
  3. Supports Heart Health: It helps to reduce triglycerides, lower blood pressure, and reduce the risk of heart disease.
  4. Improves Joint Health: It can help to reduce joint pain and stiffness, making it beneficial for those with arthritis.
  5. Boosts Immune System: It can boost the immune system by increasing the activity of white blood cells, which help to fight off infection and disease. Learn more about building your immune system.

What are the Best Naturally Occurring Sources of Omega-3?

Fatty Fish: Fatty fish such as salmon, mackerel, sardines, and tuna are excellent sources of Omega-3. These fish contain high levels of EPA and DHA, which are the two most important types of Omega-3.  Cold water fish tend to have more omega-3 in general.

Nuts and Seeds: Nuts and seeds such as chia seeds, flaxseeds, and walnuts are also good sources of Omega-3. However, they contain ALA, which is a different type of Omega-3 that needs to be converted to EPA and DHA in the body.  This is a great source if your client does not fish.

Supplements: Omega-3 supplements are also available in the form of fish oil, krill oil, or algae oil. These supplements are a convenient way to increase your intake of Omega-3. These can be in the form of an oily capsule or a liquid in a glass bottle. Often, they will mask any fishy taste with lemon. When done correctly, there is zero fish smell or taste. Potential residual fish flavored burp is eliminated.

Should You Take Supplemental Oil in Addition to Omega-3 in Your Foods?

It’s best to get Omega-3 from your diet, It can be difficult to get enough through food alone. Most people do not consume enough fatty fish or nuts and seeds to meet their daily omega-3 requirements. In addition, the omega-3 content of fish can vary depending on the species, where it was caught, and how it was prepared.  As an example, farm raised salmon has far less Omega-3 than wild salmon.

Supplemental oil in the form of fish oil, krill oil, or algae oil can be great options for people who do not consume enough through diet. These supplements provide a concentrated source of EPA and DHA, which are the most important types of Omega-3 for our health and well-being.

It is important to choose a high-quality supplement that has been third-party tested for purity and potency. Some nutritional supplements may contain contaminants such as mercury, PCBs, or other toxins, which can be harmful to your health.  Obviously, this will need to be avoided at all costs.

It is important to follow the recommended dosage for Omega-3 supplements. Taking too much can increase the risk of bleeding, especially if you  or your client are taking blood-thinning medications.

Omega-3 is an essential nutrient that has numerous proven health benefits. It is important to obtain it through your diet by consuming fatty fish, nuts, and seeds. However, if you do not consume enough through your foods, supplemental oil can be a good option. It is important to choose a high-quality supplement and follow the recommended dosage to avoid any potential risks.

You will learn about healthy eating, lifestyle habits, nutrition for performance, supplementation, and optimal food sources through our various educational programs. Choose the certifications that interest you most.

NESTA Lifestyle and Weight Management Specialist Certification
NESTA Fitness Nutrition Coach Certification
NESTA Sports Nutrition Specialist Certification
Spencer Institute Holistic Nutrition Coach