Omega-3 fatty acids are the essential nutrients required by the human body for keeping in good health. While many people want to limit the intake of animal products, consuming two servings of fatty fish in a week supplies a generous amount of DHA or EPA for brain health. Besides, in the recent times of hustle and bustle, most people find it difficult to pay attention to their diets and in such cases, DHA supplements for brain health such as Omega-3 capsules come in handy. Here, we will be discussing how DHA supplements can help improve brain health. Before we move ahead, let’s first know about them in detail.
About DHA supplements for brain health
DHA supplements for brain health are nutritive supplements that come packed with essential nutrients required for proper brain functions and improved cognition. Omega-3 fish oil capsules are the most revered supplements in the healthcare ecosphere for their immense potential to boost brain health.
Though fish oil capsules are highly appreciated for their high concentration of DHA and EPA for a multitude of health benefits, vegetarians don’t consume Omega-3 fish oil supplements. In such cases, they often miss out on essential Omega-3s. Fortunately, certain healthcare brands nowadays are coming up with Omega supplements derived from plant sources. However, most omega supplements derived from plant sources lack Docosahexaenoic Acid (DHA) & Eicosapentaenoic acid (EPA) and rather have high amounts of ALA-Alpha Linolenic acid. Some common food sources of plant-based omegas are flax seeds, walnuts, and pulses.
Benefits of using Omega-3 fish oil capsules
For brain health
The human brain is a fatty organ and most of the brain fats are made up of EPA and DHA omega-3. A lack of Omega-3 fats can lead to a variety of health issues including poor cognition and mental decline during later years of life. In such cases, eating omega-3-rich foods such as fatty fish, eggs, and milk can help replenish your body with essential EPA and DHA. Besides, regular supplementation of fish oil supplements bridges nutritional gaps. Most Omega-3 supplements available today come in a 1:1 ratio of both EPA and DHA. If your cognition is weakened by chronic stress, hormonal changes, or a physical injury, you must choose an omega-3 supplement that provides a higher amount of EPA.
For improved pregnancy outcomes
Regular supplementation of DHA during pregnancy is linked with decreased risk of preterm labor. As per clinical trials, it is found that women who get sufficient amounts of Omega-3 through diet and supplements during pregnancy gave birth to babies with better hand-eye movement. Besides, getting a generous amount of DHA during pregnancy promotes bone strength and helps your spine to bear excess pressure and body weight during pregnancy. Also, women who took DHA supplements during pregnancy were found to deliver babies with greater weight during birth, length, and circumference of the head. This is one of the reasons your doctor may prescribe you to take Omega-3 supplements such as Cod liver oil capsules in moderation during pregnancy.
Promotes brain & nervous system development in the brain
In the first 6 months after the birth of a baby, DHA plays a crucial role in the brain and nervous system development of the brain in newborns. Thus, many nutrition experts suggest breastfeeding mothers take Omega-3 supplements with a dosage of 200 to 300 mg every day. Moreover, many infant formulas also contain a generous amount of DHA for healthy brain and nervous system development in newborn babies.
Supports heart health
Heart diseases are the leading cause of most deaths across the world. Scientific studies reveal that inflammation in the body is a prime contributor to ailments, including heart ailments. DHA Omega-3 poses anti-inflammatory properties and the supplementation of fish oil capsules are believed to improve heart health by reducing inflammation in the coronary arteries and muscles of the heart. Besides, clinical trials have established a strong link between low levels of DHA & EPA and increased risk of heart diseases such as heart attack, stroke, and cardiac arrest.
Improves vision & eye health
Growing age brings along a set of health problems. Weaker eye power and macular degeneration are a few of them. The retina in the human eyes comprises a high concentration of DHA. As you grow older, the levels of DHA in the retina of the eyes deplete, thus giving rise to a range of eye problems such as weak eyesight, macular degeneration, and dry eyes. Eating Omega-3-rich foods or regular supplementation of fish oil capsules not only replenishes your body with DHA for improved retinal health but reduces inflammation in the eye muscles and prevents dry eyes.
Aids bone mineral density
Weaker bones and stiff muscles are other health concerns that often arise as a repercussion of growing age. Your body’s mineral stores start depleting after your 30s, causing weaker bones and stiff muscles. Fish oil makes a natural source of vitamin D that helps the body to absorb the calcium you get through food or supplements. The addition of vitamin D in the body means better calcium and nutrient absorption and stronger bones. Men are more likely to be on a constant run and hustle bustle in life, thus requiring a greater amount of vitamin D and calcium. Therefore, multivitamins for men often contain a higher dose of vitamin D than those found in multivitamins for women.
Reduced inflammation
Inflammation is the body’s natural way to respond to injuries, wounds, and infections and is characterized by redness, soreness, and heat in the affected area of the body. Though a little inflammation for a short time is beneficial, too much or chronic inflammation can give rise to several health problems. Health supplements fortified with DHA can improve the body’s inflammatory response and reduce inflammation in the body, thus reducing the risk of severe health problems.
Dosage and preparation
Like any other supplement, it is extremely important to take DHA supplements in the right dosage. A person’s daily Omega-3 needs vary depending on age, gender, and overall health. Generally, a healthy adult requires 0.25 grams of EPA and DHA every day for healthy living.
Consuming two servings of fatty fish per week provides you with around 1250 mg EPA and DHA. If you don’t want to consume fish, you can purchase DHA or fish oil supplements from a reputed manufacturer.
Nowadays, several healthcare companies are coming up with a range of Omega-3 supplements including cod liver oil, deep sea Omega-2 fish oil, and vegetarian omega. These products are often available in the form of soft gels or gummies.
Fish oil supplements are formulated by cold-pressing the tissues of fatty fishes caught using sustainable fishing practices. After that, the fish oil obtained is distilled or purified and packed into the soft gel capsules.
On the other hand, vegetarian omega oils are obtained by cold-pressing the seeds and nuts and are then refined and packed in a shell made of plant cellulose.
Tips on choosing the right DHA supplement for you and its usage
Since Omega-3 supplements are widely available on both online portals and in local pharmacy stores, it’s important to choose the right kind for the best benefits. Here are a few things you should look for while picking a DHA or EPA supplement.
Type of Omega-3: Many fish oil supplements available nowadays contain a little DHA and EPA, the two most crucial Omega-3s required by the body. While purchasing a fish oil supplement, ensure that it has these two crucial omegas in it.
Amount of omega-3: The supplement by reputed manufacturers often mentions the amount of EPA and DHA Omega-3 fatty acids present in them. Certified and good-quality Omega-3 supplement contains 1000 mg of fish oil. However, at the back of the pack, you may find the supplement contains 320 mg of EPA and DHA.
Form of Omega-3: For better absorption, look for an Omega-3 supplement that contains FFA (Free Fatty Acids), TG, rTG, (triglycerides and reformed triglycerides), and Phospholipids (PL) rather than ethyl esters (EE).
Purity and authenticity: Don’t forget to ensure the purity and authenticity of the supplement before purchasing it. Thoroughly check for FSSAI, GMP certifications, or a third-party manufacturer seal. These labels ensure the purity and safety of the supplement. Certain reputed brands such as Dr. Morepen even mention the name of their patented technologies like Flexitech technology to win over the customers' trust.
Freshness: Omega-3 supplements are likely to go rancid, especially when not stored under hygienic or favorable conditions. Rancid Omega-3 smells real bad and even becomes less potent. Therefore, always check the seal, date of packaging, and smell before buying an omega-3 supplement.
These are a few impressive health benefits and tips on choosing the right DHA supplement for brain health. If you are looking for natural remedies to improve brain health, make Omega-3 supplements a part of your daily routine and go healthy.
When is the best time to take Omega-3 supplements?
Most adults are advised to take 1 softgel with a glass of water preferably 30 minutes after a meal to aid better absorption.
FAQs for DHA Supplements
Who should avoid omega-3 supplements?
Those who are receiving treatment, taking blood thinners, or receiving treatment for a particular health condition should avoid taking Omega-3 supplements without seeking medical advice.
Is Omega-3 stored in the body?
Yes, the essential fatty acids are stored in the cell membranes in the human body.
Can I take fish oil supplements with other multivitamins?
Of Course. It’s okay to take fish oil supplements with other multivitamins.
Do vegetarian omega supplements contain EPA and DHA?
No. Plant-derived omega supplements are rich in ALA- Alpha Linolenic Acid and do not contain EPA and DHA.
Are omega-3 supplements safe for teenagers?
Generally, Omega-3 supplements are safe for teenagers and children when taken in the right dosage.
Can I take fish oil supplements with milk?
Taking fish oil supplements with milk is not advisable. Rather, consuming it with a glass of lukewarm water at least 30 minutes after a meal is the best thing to do.