The human body can make most of the fats from other fats or raw materials. That isn’t the case for Omega 3 fatty acids. These are essential fats—the body can’t make them from scratch but must get them from food.

Omega 3 is a group of polyunsaturated fatty acids which help lower cholesterol and reduce the risk of heart disease and support several physiological functions.  There are three types of Omega 3 fatty acids that are important for human physiology. They are polyunsaturated fatty acids, which means that their chemical structure has several double bonds, which makes them more stable, and they are widely distributed in nature and are found in both plants and animals.

THE 3 MAIN OMEGA 3 FATTY ACIDS

Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are commonly found in marine oils, with marine algae and phytoplankton as their primary source. However, they can also be found in meat, eggs and dairy from grass-fed animals. 

The third type, alpha-linolenic acid (ALA), is found in plant oils such as flaxseed oil, and can also be found in other plant-based foods such as soybean products or walnuts. Therefore, not all Omega 3s are found in fish oil, but out of the three that are relevant to us, only EPA and DHA can be gained from marine based oils such as fish oil. 

Omega 3 fatty acids; EPA and DHA are found in abundance in fish oils, salmon, anchovies, shellfish and cod etc.  They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, Omega 3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, rheumatoid arthritis and may play a protective role in cancer and other conditions.

Omega 3 fatty acids are found beneficial in the following ways: 

1. Promote good eye health  
2. Promote brain health during pregnancy and in early life. Getting enough Omega 3 during pregnancy is associated with numerous benefits for your child, including: 
•  Higher intelligence
• Better communication and social skills
• Fewer behavioral problems
• Decreased risk of developmental delay
• Decreased risk of ADHD, autism and cerebral palsy
3. Help in preventing and managing heart disease. Findings show Omega 3 fatty acids may help to: 
• Lower blood pressure
• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease
4. Help fight anxiety and depression 
5. Omega 3 can have numerous benefits for people with metabolic syndrome (It includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides, and low “good” HDL cholesterol levels). They can reduce insulin resistance, fight inflammation, and improve several heart disease risk factors. 
6. Can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases. 
7. Boosts the immune system
8. Improves mental function, and fights  decline in mental function due to ageing. 
9. Omega 3 intake may decrease the risk of some types of cancer, including colon, prostate, and breast cancer.
10. Omega 3 Can Reduce Asthma in Children 
11. Omega 3 fatty acids reduce liver fat in people with non-alcoholic fatty liver disease. 
12. It may improve bone strength and joint health, potentially reducing the risk of osteoporosis and arthritis. 
13. Omega 3 fatty acids can reduce menstrual pain.
14. Omega 3 fatty acids — especially DHA improve the length and quality of your sleep. 
15. Omega 3 can help keep your skin healthy, preventing premature aging and safeguarding against sun damage. DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin. A healthy cell membrane results in soft, moist, supple and wrinkle-free skin. EPA also benefits your skin in several ways, including:
• Managing oil production and hydration of your skin.
• Preventing hyperkeratinisation of hair follicles, which appears as the little red bumps often seen on upper arms.
• Reducing premature aging of your skin.
• Reducing the risk of acne.
• Omega 3 can also protect your skin from sun damage.
• EPA helps block the release of substances that eat away the collagen in your skin after sun exposure.

You need between 450-500mg of Omega 3 supplements per day, or about 140g of fatty fish a week. Fatty seafood includes salmon, mackerel, sardines, herring, trout, anchovies, crab, and swordfish.

A daily intake of 250-500 mg upto 3g of combined EHO +DPA (US dept of Agriculture, US department of health and Human Services/ American Heart association) is recommended for healthy individuals.

Both Omega 3 (ω-3) and Omega-6 (ω-6) fatty acids are polyunsaturated fatty acids with slight  differences in the molecular structure. The human body is capable of producing all the fatty acids it needs, except for two: linoleic acid (LA) - an Omega 6 fatty acid, and alpha-linolenic acid (ALA) - an Omega 3 fatty acid. Health experts believe Omega 6 and Omega 3 fatty acids compete for bodily absorption because they both require the same enzyme delta-6-desaturase. for digestion. So even if you eat enough Omega 3 fatty acids, the Omega 6 fatty acids may elbow out the Omega-3 during digestion, and you may not derive the Omega 3’s full anti-inflammatory benefits. Higher ratio of Omega 6 to Omega 3 is said to increase risk for heart disease.

To be clear, just about everyone eats more Omega 6 than Omega 3, and that’s okay. The key is to lower the ratio of Omega 6 to Omega 3

While fish oil is a general term for oils made from the tissue of fish, Omega 3 describes a specific form of fatty acids that are essential for our health and well-being but our body cannot produce by itself. This means, we need to ingest them through food or via a supplement, like fish oil! 

Here are the main differences between fish oil and Omega 3: 

Fish oil is made from fish, Omega 3 is a type of fat 

All fish oils contain Omega 3 but not all forms of Omega 3 come from fish. 

The favourite type of Omega 3 supplement is fish oil. It comes in the form of capsules containing oil from fatty fish. However, before this more effective supplement became widespread, many people sourced Omega 3 from cod liver oil. 

Here are the main difference between cod liver oil and Omega 3: 

Cod liver oil is a type of fish oil, Omega 3 is a type of fat 

Its nutritional make up makes it less beneficial as a source of Omega 3. Cod liver oil has less Omega-3 than other fish oils. Fish oils are extracted from the tissues of fatty fish like tuna, herring, and mackerel. Cod liver oil comes from the white fish, cod, which has less Omega-3. 

Cod liver oil doesn’t contain as much Omega 3 fatty acids as other fish oils, and tends to contain more Vitamin A than you need in your diet, which can be harmful if you take it regularly. This is particularly important if you are breastfeeding or pregnant. Omega 3 does not have any added vitamins and is a pure form of fatty acid.

The recommended intake of Omega 3 fatty acids which includes EPA And DHA  equates to about 140g (about two portions) of fatty fish a week. Fatty fish includes:Salmon, Mackerel, Sardines, Herring, Trout, Anchovies, Crab and Swordfish. White fish, including cod, haddock, plaice, and sole, contain some Omega 3, but not as much as their fatty cousins.If you’re not a fan of fish, you can support Omega 3 intake by eating walnuts, flaxseed and rapeseed oil, which are all high in ALA.

The AHA says taking up to 3 grams of fish oil daily in supplement form is considered safe. Don't take more than that unless you discuss it with your doctor first. Taking more than 3g of fish oil daily may increase the risk of bleeding.

Side effects from Omega 3 fish oil may include:

• A fishy taste in your mouth
• Fishy breath
• Stomach upset
• Loose stools
• Nausea