Omega 3 Fatty Acids: exploring the many benefits of fish oil supplements

There are few nutrients as powerful as omega-3 fatty acids, yet around 95% of people worldwide don’t get enough, and the problem may be even greater here in Canada. These healthy fats are essential for your heart, brain, joints, eyes, and skin, and they’re built into every single cell in your body.

When your levels are low, it often shows. You might notice dry skin, brittle nails, thinning hair, or brain fog. On the inside, low omega-3s can mean stiff joints, more inflammation, higher blood pressure, and less energy overall.

Making omega-3s a priority either through intentional food choices or supplementation, is one of the simplest, most powerful ways to invest in your health. Many people find that increasing omega-3s brings noticeable improvements in mood, focus, energy, markers of health, overall vitality and appearance 

In this article, we’ll explore what omega-3s can do for your health, how to recognize the signs of a deficiency, the best food sources, the benefits of supplementation, and what changes you might notice as your Omega-3 Index improves.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a special type of healthy fat, found mainly in fish, that your body can’t make on its own, but needs in order to function properly. That means you need to get them from food or supplements.

What makes omega-3s so unique is that they actually become part of every single cell in your body. They’re built right into your cell membranes, the “outer layer” of each cell that controls what goes in and out. They keep this membrane flexible and a healthy, flexible cell membrane is key to keeping your cells (and your body) working smoothly.

Here’s where balance comes in: your cells need both omega-3s and omega-6s (another type of fat). But most people today get far too many omega-6s and not nearly enough omega-3s. This imbalance can make cell membranes stiff, which in turn affects everything from how you feel to how your body functions.

Omega-3s are also essential for regulating your body’s inflammatory response. Without enough of them, it’s very difficult to keep inflammation under control, something that can drive joint pain, low energy, and increase risk of chronic diseases of every nature.

There are three main types of omega-3s: ALA, EPA, and DHA. ALA (found in plants like flax and chia seeds) has some benefits, but it’s EPA and DHA (found in fish and fish oil) that really drive the powerful health effects. These two work together to lower inflammation, support brain and heart health, and create the kind of internal balance that helps the body thrive.

Let’s take a closer look…

Are You Getting Enough Omega-3s for Your Health?

Wondering if you’re getting enough omega-3s? The most accurate way to find out is with an Omega-3 Index test. This measures the levels of EPA and DHA in your red blood cells. 

A healthy Omega-3 Index is 8–12%, but most people in North America fall far below this range. An index below 4% signals a deficiency and can increase your risk for heart disease, inflammation, and other health issues.

In Canada, the numbers are striking: over 43% of Canadians have an Omega-3 Index below 4%, while only 3% reach the optimal 8% or higher (1). This means many people may be missing out on the benefits of omega-3s for their heart, brain, joints, and overall wellness.

Common Signs of Omega-3 Deficiency

Even without testing, your body can give you clues. Key signs of low omega-3 intake include(2):

• Hair loss or thinning hair

• Dry, brittle hair and nails

• Flaky, red or  irritated skin

• Acne 

• Achy or stiff joints

• Small, rough bumps on the backs of the arms (a condition called keratosis pilaris)

• Low mood, anxiety, brain fog, or trouble concentrating

The Benefits of Omega-3s

Omega-3s offer so many health benefits that it’s impossible to cover them all in one article. Their power comes from two key roles: helping regulate inflammation in your body and supporting healthy cell membranes. Since every cell in your body relies on omega-3s, they affect the health and function of nearly every organ and system.

Omega-3s are often the missing piece to people feeling their best and restoring healthy levels can lead to noticeable improvements in energy, mood, brain function, and overall vitality.

Let’s take a closer look at some of the major systems that benefit from omega-3s!

Omega-3 Benefits for Heart Health

Omega-3s are one of the most well-studied nutrients when it comes to heart health, and for good reason(3). They’re a key building block for your cardiovascular system and help your heart and blood vessels function at their best.

Research shows that omega-3s can help:

• Support healthy blood pressure(4)

• Improve the health and flexibility of blood vessels

• Lower triglyceride levels

• Promote healthy circulation

• Maintain balanced cholesterol levels

Increasing omega intake to your diet can be a simple, powerful step toward protecting your heart, helping reduce the risk of cardiovascular disease and supporting long-term heart health at every stage of life.

Omega-3 Benefits for Brain Health

Omega-3s aren’t just good for your heart, they’re essential for your brain too. They play both a structural and functional role, helping your brain cells work efficiently and stay healthy throughout the lifespan(5).

Research shows that omega-3s have powerful neuroprotective effects, supporting memory, learning, and overall cognitive function. A higher Omega-3 Index is linked with benefits like (6,7):

• Better memory and focus

• Faster thinking and processing speed

• Healthier brain structure and increased white matter

• Improved blood flow to the brain

• Reduced neuroinflammation

• Greater capacity for learning and mental clarity

In short, maintaining healthy omega-3 levels can help reduce brain fog, support long-term cognitive health, and may even play a role in protecting against age-related cognitive decline and neurodegenerative conditions like Alzheimer’s disease.

Omega-3 Benefits for Joint Health

Omega-3 fatty acids play a crucial role in joint health, helping to prevent and alleviate discomfort by targeting one of the primary causes, chronic inflammation. This makes omega-3s particularly helpful for people with conditions like osteoarthritis or rheumatoid arthritis(8).

Omega-3s don’t just target joint inflammation, they also help protect cartilage and maintain synovial fluid, the natural lubricant that cushions your joints. Plus, they support healthy circulation to your joints, ensuring they get the nutrients they need to function properly over time.

Studies show that increasing omega-3 intake can lead to:

• Less joint pain

• Shorter periods of morning stiffness

• Fewer tender or painful joints

• Reduced need for over-the-counter pain medications such as nSAIDS 

The take away? Getting enough omega-3s can help protect your joints from wear and tear and may even reduce symptoms for those already dealing with arthritis(9).

PS- curious about other natural tools for pain management? We have a blog dedicated to this- check it out here!

Omega-3 Benefits for Your Skin

Omega-3s are often referred to as the original beauty nutrient. A diet rich in omega-3 fatty acids can help you achieve clearer, more radiant skin.

Here’s what omega-3s can do for your skin:

• Reduce inflammation, helping with conditions like eczema and psoriasis(10)

• Boost hydration and moisture, keeping your skin soft and supple

• Strengthen your skin barrier, protecting against environmental stressors(11)

• Help reduce acne

• Protect against UV damage, which can contribute to premature aging(12)

The result? A healthy, glowing complexion and fewer visible signs of aging. 

Omega 3 Benefits for Hair

Is Omega 3 good for hair, is a question that often comes up and the answer is absolutely. Omega 3s directly nourish the hair follicles and the scalp encouraging hair growth without breakage(13). Longer term use of an omega 3 supplement has been correlated to longer, shiner and thicker hair (14)!

Omega-3 Benefits Beyond the Basics

Omega-3s do more than support your heart, brain, joints, and skin, they impact nearly every system in your body. Research shows that getting enough omega-3s can help:

• Support muscle health and exercise recovery

• Boost mood and overall mental well-being

• Protect vision and eye health

• Aid in pain management beyond arthritis 

• Support your immune system 

• Promote metabolic and blood sugar health

• Support bone strength 

With over 40,000 studies backing their benefits, ensuring you get enough omega-3s is a non-negotiable for long-term health, vitality, and overall wellness.

Making Omega-3s a Priority: A High ROI for Your Health

Statistically speaking, the majority of people don’t reach the daily minimum of 1 to 1.6 grams of omega-3s, which is one reason why so many experience lingering health issues.

The reason for this is that fatty fish, such as mackerel, salmon, cod, and sardines, are the primary dietary sources, yet they’re largely absent from the average diet. 

Many people assume that plant-based sources including flaxseeds, chia seeds, and walnuts can fill the gap. While these do contain omega-3s, they primarily provide ALA, which the body converts to EPA and DHA at a very low rate. This makes plant-based sources an inefficient source compared to fish-derived omega-3s.

Because omega-3s are essential for your health, and many people don’t get enough from diet alone, supplementation is often recommended. 

Consistency is key: taking a high-quality omega-3 supplement over a few months can lead to noticeable improvements in overall health and help raise your Omega-3 Index, giving your body the levels it needs to function at its best.

Choosing a High-Quality Omega-3 Supplement

The only caveat is that Quality matters. Some fish oil supplements are rancid, poorly processed, or contaminated with heavy metals, which can actually trigger inflammation, the opposite of the benefits you want(15). Choosing a molecularly distilled, high-quality supplement ensures that your body gets safe, effective omega-3s it can actually use. Our top pick is Carlson’s Fish Oil, a premium option that is:

• Sourced from deep-water, sustainably harvested fish

• Third-party tested for purity, including being free of heavy metals like mercury

• Award-winning for taste and effectiveness, exceeding industry standards

Omega-3s are fundamental to nearly every aspect of your health, yet most people aren’t getting enough and are suffering unnecessarily. From supporting brain and heart function to promoting joint mobility, skin vitality, and overall wellness, these essential fats help your body perform at its best.

Prioritizing omega-3 intake, through diet or a high-quality supplement like Carlson’s Fish Oil, is a powerful step you can take for long-term health. The benefits are too significant to overlook, and adding a reliable omega-3 supplement is an easy, impactful way to support your well-being… why not start today? 

Disclaimer: This content is for informational and educational purposes only and is not intended as medical advice. Always consult your primary healthcare provider before making any changes to your diet, supplement routine, or lifestyle, especially if you have existing health conditions or are taking medication.

Author: Lisa Kowalyk, CNP, B.Kin