I haven’t been taking omega-3 supplements for a long time. Two brand new bottles are just sitting in my fridge and I just realized they’re expired. When I cook, I have control over what oils to use, but when I eat out, I know that most restaurants use oils that are high in omega-6, which cause inflammation.
Let’s talk about omega-3.
Omega 3 fatty acids
We all know the importance of omega-3 fatty acids for our body. Omega-6 isn’t bad, it’s just that our modern diet is too high in omega-6 that we need omega-3 to balance out the ratio.
Make it balanced
In a perfect world, the ideal omega-3 to omega-6 balance is between 1:1 to 1:4. However, today’s average North American diet has a 1:25 ratio. Too much omega-6 causes inflammation in our bodies, so the solution is to take more omega-3 supplements. Omega-3 fatty acids are essential fats that you must get from your diet as our bodies do not produce them. They are essential for your heart, brain and metabolism.
What to buy
I would say get the one that an adequate amount of total EPA + DHA. Beware of the other additives that are just fillers. I like the brands that use one kind of fish rather than a blend of many kinds. Also, I like liquid form instead of capsules because the gelatine capsules are unnecessary, especially when they’re from unknown ingredients. I would recommend taking flax seed oil as well, which is a good source for plant based omega-3. They’re perfect for vegans!
How to take
Dosages are usually on the package and most health organizations recommend a minimum of 250-500 mg of combined EPA and DHA daily for healthy adults. However, your doctor may recommend taking higher dosages depending on your health. Paleoethics fish oil, for example, has a total EPA and DHA of 4050 mg per serving. Make sure you check the dosage when comparing EPA & DHA levels, as each product uses a different serving sizes.
Both fish oil and flax seed oil are great sources for omega-3 fatty acids that have many health benefits, but these oils are very sensitive to oxygen. It is very important that you consume within 30 days to 90 days of opening the bottle. Avoid direct sunlight and close the lid right away. Always buy smaller bottles and consume as quickly as possible. I share mine with my boyfriend, so we can finish it twice as fast. Oxidized supplements could be more dangerous than you think. If you can’t commit to finish the full bottle within a short period time, I would suggest to take them in capsule form. Just make sure to get the non-GMO gelatin capsules.
What to do with expired flaxseed oil
Don’t throw them out. Oil is good for spot cleaning, seasoning cast iron pans, and fixing squeaky doors. They’re also good for dissolving sticky residue like dried tape or sticky latex nectar from cutting through fresh Jackfruit. It works very well.
For my birthday this year, I decided to make a trip to my local health food store and treat myself with superfood supplements for a healthier lifestyle. I bought a bunch of stuff and I’m happy with all my purchases. Stay tuned for my product reviews!
While I was shopping there, I had a great conversation with Karen, who was sampling products by Paleoethics. I was impressed with the quality of the omega-3 fish oil, so I ended up buying one (see link below):
I have no affiliation with Paleoethics, nor am I being sponsored by them. I love the product because it tastes amazing (the lemon flavour). I would have never thought that fish oil could be this yummy. It actually tastes like candy with no fishy taste. Most fish oils I’ve tried in the past, are noticeable fishy, even though they’re flavoured to mask the smell. Karen explained how the company processes the fish oils within 24 hrs. Then they use monk fruit extract to sweeten the flavour. It’s also a bonus to know they only use anchovies, instead of a fish blend. It’s also very high in EPA and DHA.
I love discovering new brands in the health industry as I’m always looking to try new products and see if it’s the right fit for me.
Leave a comment with your favourite source of Omega-3.