Omega 3 is one of the most studied essential fatty acids, yet most of the Spanish population does not meet their daily needs through diet alone. Found in oily fish, seeds, and some nuts, Omega 3 plays a key role in cardiovascular, brain, and joint health. In this article, we explain what it is, the benefits supported by studies, and how to choose a good supplement.

What is Omega 3 and why does the body need it?

Omega 3 is a type of polyunsaturated fat that the body cannot produce on its own, so it must be obtained through diet or supplements. The three main types are alpha-linolenic acid (ALA), found in plant sources like flaxseed and walnuts, and EPA and DHA, which are mainly found in oily fish such as salmon, sardines, and mackerel. EPA and DHA are the forms with the most scientific evidence supporting their health benefits.

Benefits of Omega 3 for cardiovascular health

One of the most well-known uses of Omega 3 is for heart care. Various studies associate an adequate intake of EPA and DHA with more balanced triglyceride levels, more stable blood pressure, and improved blood vessel function. For this reason, Omega 3 is often recommended as part of a cardiovascular wellness routine, especially for people who do not regularly consume oily fish.

Omega 3 and brain health: memory and mood

DHA is a fundamental structural component of neuronal membranes, which explains the growing interest in Omega 3 in relation to memory, concentration, and mood. Maintaining an adequate intake of this fatty acid throughout life can contribute to the maintenance of normal cognitive functions, an especially relevant aspect during periods of high mental demand or during aging.

Omega 3 for joints and inflammation

Omega 3 is also popular among those who play sports or experience joint discomfort, as it participates in modulating the body's inflammatory processes. Many athletes incorporate Omega 3 along with other sports nutrition supplements to support muscle recovery and joint well-being after training.

How to choose a good Omega 3 supplement?

Not all Omega 3 supplements are the same. When choosing one, it is advisable to consider several aspects:

• EPA and DHA concentration: check the actual amount of these fatty acids per capsule, not just the total weight of the fish oil.
• Origin and purity: quality fish oils are usually purified to reduce heavy metals and other impurities.
• Format: pearls, softgels, or liquid formats, depending on preference and ease of consumption.
• Vegetarian alternatives: those following a vegan diet can opt for Omega 3 from algae oil.

You can consult our entire selection of supplements in the Omega 3 collection, with options from brands like Solgar and Solaray.

Recommended dosage and when to take it

General recommendations place the combined intake of EPA and DHA between 250 and 500 mg daily for healthy adult populations, although some individuals with specific needs may require higher amounts under professional supervision. It is advisable to take Omega 3 with meals, preferably those containing some fat, to promote absorption. As with any supplement, it is recommended to consult a healthcare professional before starting supplementation, especially if you are taking anticoagulant medication.

Incorporating Omega 3 into your daily routine is a simple way to support heart, brain, and joint health. At AndaVida, you will find a selection of Omega 3 supplements from trusted brands, designed to support your daily well-being. Discover our collections of Antioxidants and Magnesium to complete your supplementation routine at andavida.es.