GO FISH (oil)! OMEGA NUTRITION
- Dr Susan Baxter
- Jul 19, 2014
- 3 min read
Updated: Mar 28
Before you start thinking about supplements, let’s get the basics right—food always comes first. Then we’ve got sleep, exercise, and recovery. Nail those, and then you can start thinking about adding in some extras.
One of the easiest, most cost-effective supplements to consider is Essential Fatty Acids (EFAs), like fish oil or flaxseed oil. These are called essential for a reason—your body needs them, but it can’t make them on its own, so you have to get them from food.
Why are EFAs such a big deal?
They help with:
• Cell development and membrane function
• Brain and nervous system support
• Immune system health
• Hormone balance
Not getting enough EFAs can have some pretty nasty consequences—think mood swings, poor memory, brittle hair and skin, and even long-term cognitive decline.
Omega 3: The One Everyone Talks About
The two big players in Omega 3s are DHA and EPA.
• DHA (Docosahexaenoic Acid): Think brainpower—memory, learning, mood regulation, plus support for your eyes, immune system, and nervous system.
• EPA (Eicosapentaenoic Acid): This one’s all about heart health, joint support, and keeping inflammation in check. It’s even recommended for people with arthritis and can help with mood regulation.
You’ll find these in oily fish like salmon, mackerel, and blue cod, plus in fish oil supplements. But be aware—not all fish are created equal. Industrially farmed fish often lack the Omega 3 levels you’d expect, so supplementation can help fill the gap.
• ALA (Alpha-Linolenic Acid): This one’s different—it comes from plant sources like walnuts and flaxseeds. ALA is a great antioxidant and has benefits for insulin sensitivity and metabolic health. Low levels can weaken the immune system and muscle strength.
Omega 6: The Double-Edged Sword
The good Omega 6 is GLA (Gamma-Linolenic Acid)—great for skin hydration, mood support, and reducing menstrual cramps. The not-so-good forms? They’re the ones found in junk food, which can fuel systemic inflammation.
Omega 9: The Underdog
Easiest to get from your diet, but still crucial. Omega 9 helps your body absorb the other Omegas, regulates cholesterol, and supports heart health. The Mediterranean diet is loaded with it—which is one reason it’s linked to lower rates of chronic disease.
How to Get the Most Out of Your Omegas
If you’re investing in a supplement, go for one with high potency and good bioavailability (so you’re not popping unnecessary pills). Also, look for one with a solid encapsulation—nobody wants fishy burps.
Bonus tip: Want to absorb your Omegas even better? Take your fish oil with fatty foods like fish, avocado, or nuts. The fats help your body use the Omegas more effectively.
DO TRY THIS AT HOME: Have your EFA tablets with a food containing good fats and boost the benefit for your buck!
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