Omega-3: Essential Fat for Brain, Heart, and Hormonal Health
When it comes to nutrients that truly support vitality, Omega-3 fatty acids are at the top of the list. These essential fats can’t be made by the body, so we have to get them through food or supplements.
What Are Omega-3s?
Omega-3s are a group of polyunsaturated fatty acids. The three most important ones are:
- ALA (alpha-linolenic acid) → found in flaxseeds, chia seeds, walnuts.
- EPA (eicosapentaenoic acid) → mainly in fatty fish like salmon and sardines.
- DHA (docosahexaenoic acid) → also found in fish and algae, crucial for the brain and eyes.
Why Omega-3 Matters
- 🧠 Supports brain health & focus → DHA is a major structural fat in the brain, linked to memory, learning, and mood.
- ❤️ Protects heart & circulation → Omega-3s help lower inflammation, balance cholesterol, and support healthy blood pressure.
- 🌸 Balances hormones & menopause support → Studies suggest omega-3 may ease hot flashes, mood swings, and protect bone health during perimenopause and menopause.
- 🦴 Reduces inflammation & joint stiffness → Helpful for those with arthritis or chronic inflammation.
Best Sources
- Food first: salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts.
- Supplements: fish oil or algae oil (great plant-based option for vegans/vegetarians).
Things to Keep in Mind
Balance: aim to reduce Omega-6 rich processed oils (like sunflower or soybean) so Omega-3s can do their job effectively.
Quality matters: choose supplements tested for purity (free of heavy metals).