Omega-3
• Helps manage inflammation
• Improves cognitive function
• Makes using fats easier
BENEFITS
Consuming omega-3 will allow you to enjoy these benefits.
Omega-3s help your body better manage inflammation .
They reduce the production of cytokines , molecules that maintain inflammation, which relieves joint pain, skin problems or internal inflammation.
Omega-3s support your metabolism, that is, how your body uses energy and fats .
They help the liver to better manage lipids, limit their accumulation and reduce internal inflammation , often linked to an unbalanced diet.
This facilitates better energy and balance.
Omega-3s, and especially DHA , are essential for the proper functioning of your brain.
They nourish the membranes of neurons, which supports memory, concentration, and mental clarity. A good intake also helps maintain your emotional balance and slow down brain aging .
A good intake of omega-3 also facilitates your recovery.
By reducing inflammation and soreness, they allow your body to repair itself faster .
DHA promotes skin hydration and elasticity, while supporting visual health through its role in the retina.
THE IMPORTANCE OF OMEGA-3
Omega-3s are essential polyunsaturated fatty acids, meaning that the human body cannot produce them on its own and they must therefore be obtained through diet or supplementation .
They fall into 3 main categories:
Form present in plant sources (flax seeds, chia seeds, walnuts)
Forms found in oily fish and certain algae.
The body primarily uses EPA and DHA , as these are the active forms of omega-3.
ALA , which is found in plants, must be converted by the body into EPA and then into DHA, but this conversion is very limited (often <10%).
Omega-6/omega-3 balance
The balance between omega-3 and omega-6 is very important for your health.
Omega-6 fatty acids are very present in modern diets (vegetable oils, meats, etc.) and promote the production of pro-inflammatory molecules if consumed in excess.
Omega-3s , which are less present (mainly fish), have an anti-inflammatory effect and therefore help to restore balance.
The ideal ratio should be around 4 to 1 , hence the importance of consuming oily fish regularly and/or taking supplements if diet alone is insufficient.
FOODS RICH IN OMEGA-3
It is recommended to consume between 1000 and 2500mg of omega-3 per day in order to have an optimal minimum intake.
Dosage and usage instructions
EPA + DHA
| Food (100g) | EPA + DHA |
|---|---|
| Mackerel (Atlantic) | 4,580 mg |
| Salmon (farmed, Atlantic) | 2150 mg |
| Herring (Pacific) | 1700 mg |
| Sardines | 1000 mg |
| Sablefish | 1792 mg |
TO THE
| Food (100g) | TO THE |
|---|---|
| Flax seeds | 22,814 mg |
| Chia seeds | 17,554 mg |
| Hemp seeds | 21,429 mg |
| Nut | 9,079 mg |
| Rapeseed oil | 9,100 mg |
The values provided are approximate.
Namely
Even though the values seem higher in plant-based foods, you only assimilate about 10% . For 100g of flax seeds, for example, you would only assimilate 2,280 mg (and not 22,814 mg).
FORMS AND USES
Omega-3s are also available in supplement form to complement your diet.
This is the most common form. They have the advantage of easily fitting into your routine because they have no taste, are easy to swallow, and do not oxidize.
You will often find fish or seaweed oils sold as supplements rich in omega-3.
It is a more natural form that is better assimilated and easier to dose, however they are sensitive to oxidation and have a strong taste.
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Epax Omega-3 Capsules - Greenwhey
Nutripure Omega-3 Capsules - Epax
Nutrimuscle Epax Omega-3 Capsules
SUPPLEMENTATION TIPS
Some tips to maximize the effects of omega-3
Dosage
European health authorities suggest an intake of approximately 250 to 500mg of EPA + DHA per day.
However, some scientific experts consider these values insufficient and believe that an intake of 1000 to 2500mg is more bioptimal.
If you have a high-fat diet (ketogenic, vegetable oils, etc.), are an athlete , or are prone to inflammation, aim for the higher end of this range. Otherwise, 1000mg should be sufficient.
Timing and conditions
It is best to take your omega-3 supplements during a meal containing fats (meat, yogurt, cheese, ...), as this promotes the absorption of EPA and DHA.
Regarding the time of day, there's no ideal time. The important thing is that you're regular and consistent with your intake.
Quality of the supplement
High-quality omega-3s often have certifications that guarantee their purity, safety, and nutritional value.
Among the most recognized, these three labels are preferred: EPAX, IFOS and GOED.
EPAX certification guarantees advanced purification that almost completely eliminates heavy metals , PCBs and dioxins.
EPAX oils are very stable, low oxidized and standardized to offer precise levels of EPA and DHA.
The IFOS (International Fish Oil Standards) label is an independent body that tests each batch of oil.
It verifies purity, the actual concentration of EPA and DHA, and oxidation. An oil rated 5 stars by IFOS meets the strictest criteria in the world , more demanding than standard international norms.
The GOED organization defines an international quality charter.
Its members commit to strict limits regarding contaminants, oxidation, and ingredient transparency. GOED does not test every batch like IFOS, but it enforces high industry standards and verifies manufacturers' compliance.
SYNERGIES
Here are some combinations to consider for even more effects.
Omega-3 + Lipids
As mentioned above, consuming EPA and DHA with natural fats significantly increases their bioavailability .
So you can combine them with avocado, nuts, olive oil, meat or dairy products.
Omega-3 + Vitamin E
Vitamin E protects omega-3s from oxidation as they are incorporated into your cells and increases their biological lifespan.
You can find it in almonds, hazelnuts, sunflower oil or avocados.
Omega-3 + Vitamin D
Omega-3 and vitamin D act on your inflammation, your immunity and your bone and muscle health.
Combining one with the other can therefore have positive effects on your mood, recovery, and immune response.
This vitamin is found mainly in oily fish , particularly in cod liver oil , which is yet another reason to consume it!
FAQ
Frequently asked questions