If your weekly menu doesn’t include at least two servings of salmon, kahawai, or warehou, you need to read on! 

The human body requires a certain amount of omega-3 fatty acids every day to support good health and wellbeing. But we can’t make Omega-3 ourselves, so we have to obtain it through diet or supplements. 

But what even is Omega-3? 

And why do you need it?

What if you don’t like fish? Or you’re vegetarian/vegan? 

And wait - doesn’t fish oil give you fishy burps?

We’ll answer all of that right here!

What are omega-3s, really?

Omega-3 fatty acids are a type of polyunsaturated fat, which means their chemical structure contains more than one double bond. Without getting too technical, this double-bond structure means that these fatty acids are easily incorporated into your cell membranes, supporting their flexibility and function. Think of omega-3 as engine oil for a car. Just as motor oil keeps a car engine running smoothly, omega-3s support the fluidity and flexibility of cell membranes, prevent overheating and allow everything to function normally.

This is a big part of why omega-3 fatty acids have so many health benefits. 

The two main types of Omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

EPA and DHA support the brain and body in different ways, as we’ll explain. 

What does omega-3 do for the brain?

Fact: Your brain is about 60% fat, and about 35% of that is omega-3 fatty acids, mostly DHA. 

Research suggests that omega-3 may play a role in supporting brain function and nerve cells. It appears to support how brain signals are transmitted, membrane fluidity, and neurotransmitter release. Some studies also indicate it may support processes involved in brain cell health, including responses to oxidative stress.

Studies suggest that omega-3s support many aspects of brain function, including mental clarity and focus. 

How does omega-3 support the heart?

Omega-3 fatty acids play a part in healthy heart function by supporting ‘good’ cholesterol levels in the blood, as well as circulation and blood pressure. Omega-3 may also support the integrity and function of arteries and blood vessels.
Healthcare guidelines in New Zealand encourage heart patients to include fatty fish or fish oil supplements in their diet to support daily heart function and wellbeing. 

Is omega-3 good for eyes?

DHA is a major component of the cell membranes in the retina, the part of the eye that helps the brain perceive a visual picture. Good DHA intake through food or supplements helps to support the integrity of the retina and healthy vision. 

Omega-3s also support the moisture content of the eye and may help to reduce the risk of age-related eye conditions.

Does omega-3 support skin?

Yes, studies suggest that omega-3 may help support healthy oil production in the skin, as well as your skin’s defence system against bacteria that cause breakouts. Fish oil also supports your skin's ability to retain moisture from the inside. 

Are you getting enough Omega-3?

If your diet is lacking in omega-3, you might notice that your skin becomes dry, rough and scaly in places. And because Omega-3 also supports brain health, long-term deficiency may eventually affect everyday functions like thinking and mental clarity. 

The National Heart Foundation recommends that all adults over 18 consume at least 0.5g of omega-3 per day. That’s around two or three portions of oily fish each week. 

Think about how many times a week you eat these foods:

• Fatty fish, such as sardines, salmon, mackerel, trout, kahawai, blue warehou, and tuna

• Shellfish

• Avocado

• Walnuts and chia seeds

• Edamame beans

• Flaxseeds and flaxseed oil 

• Hempseed 

• Eggs

Why take omega-3 supplements?

If you don’t like the taste (or smell!) of oily fish, we recommend taking a supplement. 

Fish oil supplements make it easy to support your body’s omega-3 needs. Here’s why:

• Convenience. Most fish oil supplements contain the recommended amount of EPA and DHA to support good health and wellbeing. This is typically between 300-700 mg of omega-3 per capsule, or around 100-360 mg of DHA and 100–540 mg of EPA.

• No messing around with sardine cans!

• No fish breath! Good quality products like GO Healthy GO Fish Oil 1500mg Odourless
  undergo a process to remove odour-causing compounds. Some products, like Sanderson Fish Oil 3000, are deodorised with natural orange oil for a pleasant taste.

• No fish burps! Enteric coatings on capsules delay release in the gut, which helps to prevent fishy burps. 

• Plant-based omega-3 (sourced from algae oil) means that vegetarians and vegans can get their omega-3, too! 

What to look for in a fish oil supplement

A quality fish oil product should provide at least 250–500mg of combined EPA and DHA daily. Products like Sanderson Fish Oil 3000 state on the label that they contain only purified fish oil, and have been tested for contaminants such as mercury and PCBs.

Look for products made with wild-caught fish, like Good Health Omega 3. Wild fish consume a natural diet of plankton, which can support higher levels of omega-3.

Where possible, choose natural triglyceride formulas, such as Ethical Nutrients, which are the most bioavailable forms of fish oil. 

Who can benefit from fish oil?

Everyone should be getting some form of omega-3 every day, whether in their diet or supplements. Those who benefit the most include:

• People who don’t eat much fish

• Plant-based eaters

• Adults over 50

• Those with busy lifestyles or who are often stressed 

• People with dry skin

• Anyone with a family history of cardiovascular issues

• Anyone who wants to support their brain health.  

Bargain Chemist has a huge range of omega-3 supplements to suit even the fussiest and busiest humans! Check out our excellent fish oil products and our vegan omega-3.  

Always read the label and use as directed. If symptoms persist, see your healthcare

professional.