All roads were inevitably leading to a change in my world view regarding supplements.  Now that supplements were not just on my good list, but in fact necessary, another layer of research ensued.  We know supplements are necessary, so which ones should we take?

What Supplements Should We Take?

In most aspects of my life I consider myself an all or nothing specialist, but for some reason I am hesitant to pop pills carelessly.  Instead I started with what I felt are the most important supplements, and am currently in the process of working my way down the list. 

I felt because of my particular diet and reduced exposure to sunlight it was necessary for me to include both Omega 3 fatty acids, and Vitamin D in my supplementation program.

What is Omega 3 Anyway?

Omega 3’s are essential fatty acids, which basically means that the body can not produce them on it’s own.  Therefore obtaining omega 3 fatty acids requires some thought in dietary choices and supplementation. 

Omega 6 and Omega 3 fatty acids should be balanced in the body at a 2:1 ratio, however most western dieters will experience a ratio of 20:1 on average.  This disparity between the Omega 6 and Omega 3 fatty acids is what spawned the need for supplementation in the first place!

Omega 3’s in The Wild

The best source of Omega 3 fatty acids are found in the fat of fresh water fish like salmon, tuna, and sardines.  Adding a minimum of 3 servings per week of high quality fresh fish to your diet will go a long way in helping your body achieve omega 6 and omega 3 harmony.  The only draw back is the implicit danger of purchasing fish.  Finding certified toxin free fresh fish at the local supermarket can be a challenge, which has lead to the reliance on supplementation. 

Benefits of Omega 3 Fatty Acids

After supplementing with omega 3’s for 2 months now I can honestly say that I just feel better.  I know it sounds silly, but I feel that my thoughts are more clear, and I am able maintain a sharper focus for a longer period of time.  Other Benefits include

image source: images.sciencedaily.com

• Optimal brain function
• Reduce likelihood of various cancers, cardiovascular disease
• Reduce inflammation 

Omega 3 Fatty Acid Deficiency Chart

image source: http://www.omega3sealoil.com/Chapter3_2.html

In addition to these symptoms we can include inattention (attention deficit), excessive ear wax, oppositional behavior and mood swings. 

How Much Is Necessary?

From what I have read it is unlikely that we could consume too much fish oil from food sources, but there are daily recommended values when consuming it as a supplement.  I like to think in terms of capsules.  If you are taking your omega 3 fatty acids in a pill form, then try to find a product that only requires you to take a maximum 2 capsules a day.  Taking too much could cause excessive thinning of the blood, so just take the recommended doses.  

What Type of Omega 3 Supplement Should You Purchase? 

I do not have any products to sell, but a good guide would be to look for a supplement that has the highest dose of DHA-docosahexaenoic acid, EPA-eicosapentaenoic acid per capsule.  This will usually end up costing you less money and limit the number of pills you have to take. 

Don’t be fooled by companies that claim their product is pharmaceutical grade, as there is no independent international council that governs this.  I would suggest trying a supplement that is reasonably priced and see how your body responds.  Please consult your physician before taking any supplements.   

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