We all want to be the healthiest version of ourselves, but sometimes it’s difficult to know where to start. Health can take many different forms and there’s no one single fix; rather, it is the combination of a healthy lifestyle and various wellness practices that lead to improved wellbeing. We know it’s daunting to understand which health practices to join and which to skip, so we’re here to help.
One wellness routine you shouldn’t omit is consuming a daily dosage of omega-3 fatty acids. Not only do these healthy fats support a strong circulatory system, omega-3s also aid in cognitive function, mood maintenance, vision, and other physical benefits. The easiest way to ensure you are receiving enough daily omega-3s is to take a high-quality supplement. You likely have questions about how to start taking an omega-3 supplement and what that should look like, so keep reading to learn everything you need to know about taking omega-3s.
What Are Omega-3s?
A key question you’re probably wondering is: what exactly are omega-3s? These fatty acids are the good kind of fats that support your physical wellbeing. Although many people recognize the name, and some even understand them to be polyunsaturated fats (the beneficial kind), many don’t realize that bodies can’t naturally produce this ingredient. Without deliberately consuming foods containing omega-3s, you won’t have any occurring in your body, and without intentionally consuming the right amount, you won’t have enough to support your best health.
Omega-3s are naturally present in some foods like fish, nuts, seeds, beans, and green vegetables. While important to incorporate into your diet, even eating a combination of these foods makes it difficult to ingest the recommended dose of omega-3s. If your guess is that you’re not getting enough omega-3s from your diet (and most people don’t), adding an omega-3 supplement into your routine is the easiest solution.
How to Start Taking Your Omega-3 Supplement
Now that you’re on board with the idea of getting your omega-3s through supplements—the simplest way to receive the benefits of these fatty acids—you need to know how to start your dosage. Here are four important steps to help you begin.
Find a Quality Omega-3 Supplement
The most important way to set yourself up for success with omega-3s is to first find a quality supplement. Look for products that are made with pure fish oil, don’t contain filler ingredients, and undergo quality and purity standards.
There are a couple forms you can take your supplement in, depending on what works best for you; the most popular are capsules and liquid fish oil. When you’re deciding between capsule and liquid form, remember that fish oil is known to oxidize even before the expiration, whereas capsules last in peak condition the entirety of their shelf life.
Explore Your Recommended Dosage
You’re probably wondering how many grams of omega-3 per day you should take in order to experience the benefits. There are varying ideas about the proper dose, generally ranging between 250 milligrams and 1.6 grams for adults. While these are the recommended guidelines, you don’t need to be too concerned about going above these limits, as it is reported that you can safely consume between 3,000 and 5,000 milligrams daily (according to the FDA and EFSA). Just make sure you’re receiving the right amount for your body.
Time Your Dosage
Believe it or not, there are better and worse ways to take your omega-3 supplement. In order to promote good digestion, it is best to take your supplement with a meal or shortly following one. If you want to further support digestion, the best foods to precede your supplement with are those packed full of healthy fats. Depending on your supplement, you may take your dosage once or twice a day, generally in the morning and at night.
Prepare Your Omega-3 Supplement for Easy Consumption
You’ll want to consider the label on your omega-3 supplement to see how you are recommended to store your product. Some brands require refrigeration, but most are safe in room temperature environments. However, even if your supplements don’t need cool storage, it’s a smart idea to keep your capsules in the freezer so your body can digest them better. If you follow these tips for timing and preparation, you won’t have to worry about your supplement disagreeing with your stomach.
There are plenty of ideas about how to improve your health and wellbeing, but a proven method you should incorporate into your daily routine is taking omega-3s. Omega-3 fatty acids are beneficial for your circulatory system, cognitive function, mental wellbeing, and other physical areas, and receiving the correct amount simply comes down to taking a supplement. In order to head into the fall with healthy practices, start looking for an omega-3 supplement today.