You often see omega-3 fatty acids listed on products in the supermarket, for example on butter and fish. But what exactly is omega-3 or fish oil, what does omega-3 do, and what is omega-3 good for? We explain it to you below.
What is omega-3?
Omega-3 fatty acids are 'good' polyunsaturated fatty acids. The best known are the plant-based ALA and the fish fatty acids EPA and DHA. ALA can be found, for example, in plant-based oils such as flaxseed oil, walnuts, seaweed, avocado, and green leafy vegetables. EPA and DHA are found primarily in fish, crustaceans, and shellfish. Fatty fish species, such as salmon, herring, and sardines, contain the most fish fatty acids. Some eggs also contain EPA and DHA. Fish cannot produce EPA and DHA themselves but obtain them from algae.
Your body produces a small amount of EPA and DHA from ALA on its own, but not enough. And because your body cannot produce ALA itself, you must ensure that you get enough of this fatty acid through your diet. This way, you ensure that you get not only enough ALA but also enough EPA and DHA , and therefore enough omega-3!
What is fish oil?
Fish oil is a dietary supplement rich in omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are primarily found in fatty fish species.
Fish oil is obtained by pressing or extracting oil from fish tissue. Arctic Blue We use a sustainable method: our fish oil comes from the trimmings of fish fillets that would otherwise be thrown away. This way, no extra fish are caught, and we make optimal use of what is already available.
What is omega-3 good for?
We know that omega-3 is important. But what does omega-3 do? Omega-3 fatty acids have many proven benefits for your health.
Omega-3 for your brain
Did you know that your brain is a fatty lobe and consists of no less than 60% fat? Omega-3 fatty acids are good fatty acids that your brain can make good use of! DHA contributes to the maintenance of normal brain function.*
Omega-3 for your eyes
Just like your brain, your eyes also desperately need omega-3. DHA is naturally present in your retina and helps you maintain sharp vision.* DHA contributes to the maintenance of normal vision.*
Omega-3 & the heart
Your heart is a muscle that works hard day and night to pump blood through your body. Just like any other muscle, your heart needs the right nutrients to function optimally. EPA and DHA contribute to the normal functioning of the heart.*
Omega-3 for your blood pressure
Omega-3 fatty acids can also be beneficial for your blood pressure. EPA and DHA are good for blood pressure and contribute to the maintenance of normal blood pressure.*
Omega-3 for babies
During the first year of life, babies develop their eyesight at a rapid pace. Omega-3 plays an important role in this. DHA contributes to the normal visual development of infants up to the age of 12 months.*
Pregnancy and breastfeeding
Maternal DHA intake contributes to the normal development of the eyes and brain of the fetus and of breastfed infants.* If you eat according to the Food Pyramid as a pregnant woman, the baby receives enough omega-3 fatty acids. Do you eat little to no fish? Then you might consider taking extra omega-3s.
How much omega-3 do you need per day?
The reality is that fatty fish is not a regular item on the menu for many people. Salmon, mackerel, and herring are not a weekly staple for many households. As a result, a large part of the Dutch population does not get enough omega-3.
The Health Council advises adults to consume 200 milligrams of omega-3 fatty acids from fish per day. If you eat one serving of fish per week, you meet this recommendation.
Are you unable to eat this? Then fish oil capsules, fish oil, or algae oil are a good alternative. These are rich in EPA and DHA. The omega-3 in algae oil is extracted directly from algae. There are also sustainable alternatives where omega-3 is obtained solely from the trimmings of fish fillets, so that no extra fish need to be caught.
Which omega-3 should you choose?
When choosing an omega-3 supplement, you have several options. Fish oil is the most commonly used form of omega-3. Arctic Blue We also have a plant-based alternative: algae oil with the same EPA and DHA. That is a good choice if you are a vegetarian or vegan.
Curious about the possibilities? Then take a look at our range of algae oil and the MSC-certified fish oil with the iconic blue label!
EFSA-approved health claims. The beneficial effect on brain function, vision, and heart function is obtained with a daily intake of 250 mg DHA and EPA. For the effects on blood pressure, 3 grams of EPA and DHA per day are required. An additional daily intake of 200 mg DHA is recommended for pregnant and breastfeeding women.
