They're called "essential fatty acids" for a reason!

If you follow a healthy and balanced diet, you likely already eat plenty of fish, nuts, and leafy greens. If so, kudos to you! Research suggests these foods are rich in omega-3s and can positively impact many aspects of our health, from cognitive function and brain development to cardiovascular health.

So why fish, nuts, and leafy greens? Because our bodies can’t naturally produce essential fatty acids (EFAs), meaning we need to ingest them by consuming foods rich in omega-3s, including cold-water fish, nuts, leafy green vegetables, or by taking omega-3 supplements.

Here are three key omega-3s that stand out:

• EPA (eicosapentaenoic acid)
• DHA (docosahexaenoic acid)
• ALA (alpha-linolenic acid)

EPA and DHA provide specific health benefits. They are available in marine oils, including fish and algal oils, and can be metabolized directly to offer an immediate benefit to the human body. So it’s important to look for supplements that contain high levels of EPA and DHA.

The third acid on the list is mostly relevant to vegetarian diets. ALA is found in leafy green vegetables and vegetable oils; including nuts and seeds, notably walnuts and flaxseed. However, our body needs to convert ALA into EPA or DHA before it can use it. ALA is a less effective omega-3 if you want to increase your EPA and DHA levels for a specific benefit. So it can be difficult to consume beneficial omega-3s if you follow a vegetarian or vegan diet – studies show that we convert ALA to EPA and DHA at a rate of only 5%.¹²

Why an omega-3 supplement?

Eating several servings of cold-water fish per week or following a diet rich in leafy greens, nuts, and vegetable oils is a great way to consume omega-3s. However, it can sometimes be difficult to maintain a diet rich in omega-3s, and that’s where the convenience of a supplement can help you stay healthy.

If you are vegetarian, you can also benefit from a plant-based omega-3 supplement, simply because it is difficult to get enough EPA and DHA solely through diet.

How to choose the right omega-3 supplement for me?

It’s best to start by looking at the amount of EPA and DHA per serving on the label, as some supplements may contain a lot of omega-3s but relatively low amounts of the most beneficial EFAs. Omega-3 supplements are available in softgel and liquid form, which is becoming increasingly popular in Canada – a single teaspoon a day can be a convenient way to consume your omega-3s, or you can simply add it to your morning smoothie! Better yet, it is also now possible to find plant-based and fish oil formulas high in EPA and DHA.

It is also important to know if the product is free of contaminants and provides the desired potency. Look for third-party certification, such as PureCheck (www.purecheck.net), which tests each batch of omega-3s and displays the results online so consumers can access test results for potency, purity, and oxidations.

NutraSea and NutraVege are among the omega-3 supplement brands we like to recommend. They are widely available and proudly Canadian. As its name suggests, NutraSea offers fish-based omega-3s, while NutraVege is entirely derived from algal oils rich in beneficial essential fatty acids. It’s easy for vegetarians to enjoy the benefits of omega-3s to maintain good health and support their cardiovascular health, brain function, and more.

Both are available in a range of formulas, in softgels and liquids, and in light, tasty flavors ranging from lemon to cranberry orange, apple, and chocolate. If you’re looking for a product with the added benefits of vitamin D3, try NutraSea +D or NutraVege +D – they’re delicious!