The Importance Of Getting Our Omega-3's EveryDay!

Omega 3 or fish oil is one of the most popular dietary supplements, a group of polyunsaturated fatty acids (PUFAs), healthy fats. They are necessary to maintain an optimal fat (lipid) balance in the body, reduce the concentration of unhealthy fats in the blood and tissues, and more effectively break down cholesterol and burn fat.

Omega 3: What is it?

Omega 3 acids, along with proteins, are an essential component of cell membranes, necessary for full growth and development and many systems functioning. Of particular importance are three fatty acids, the deficiency of which is dangerous for human health.

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

These fatty acids are irreplaceable; that is, they are not produced in the human body but enter it:

  • With food
  • As part of food additives

If your daily diet includes enough omega-3 rich foods, there is no need for additional supplementation. In practice, food can only cover the need for ALA, but DHA and EPA are not supplied to the body in sufficient quantities with food. To avoid the consequences of their deficiency, it is recommended to take Omega-3 Fish Oil capsules.

How Important Is It For Us To Get Our Omega 3's Everyday?

Doctors and beauticians often advise taking fish oil for skin health and beauty and strengthening hair and nails. And it's not uncommon for anti-aging skincare manufacturers to include omega-3s in their products. Some other benefits of omega-3s are

Skin Cleansing

It has been proven that the substance [fish oil] reduces inflammation in the skin and restores the epidermal barrier's integrity. Outwardly, this is expressed in a decrease in redness, flaking, and skin irritation. 

Prevents Acne

Omega 3 unsaturated acids, which are part of fish oil, help reduce acne and prevent it. If you have an acne problem, it is suggested to make omega-3 a permanent part of your life. It will provide you with clear, smooth, and acne-free skin.

Strengthening Hair & Nails

Cosmetologists note that fish oil has a beneficial effect on the entire body, particularly on the skin and its derivatives - nails and hair. The product promotes their growth and makes them more durable.

Fish oil is perfect for those who want to improve the condition of their skin, hair, and nails. However, its useful properties are not limited to this. Omega 3 acts on vital organs and helps in the prevention of many diseases.

Beneficial For All Organs

Omega 3 is an essential factor in human health. All organ systems depend on optimal levels of these acids in the body. By its daily consumption, you protect your organs from various diseases.

There is evidence to date that omega-3 fatty acids from fish oil have anabolic properties. Studies in both the elderly and young adults have concluded that supplementation with omega-3 fatty acids increases protein synthesis and therefore muscle growth.

Nervous System

The human brain is 60% omega-3 fatty acids, according to a nutritionist. When they lack in the diet, the brain functions are affected in the first place. A person immediately falls into the risk group for dangerous diseases, such as Alzheimer's disease, attention deficit hyperactivity disorder, bipolar disorder, schizophrenia, Parkinson's disease, etc.

The Cardiovascular System

Omega-3 helps prevent atherosclerotic formations, helps to lower cholesterol, and thin the blood. The effect of omega-3 fatty acids on heart function has also been tested. As a result, it was found that these acids control the level of triglycerides in the body, high content of which can provoke the development of heart disease.

Joint Support

One in five adults has joint problems. Omega-3 in combination therapy can relieve pain and reduce morning stiffness in joints by producing anti-inflammatory and immunomodulatory effects.

As a source of vitamins A and D, fish oil promotes the growth and repair of mucous membranes and cellular tissues, transports calcium and phosphorus to the body's cells for the stable functioning of the nervous system, and maintains the strength of teeth and bones.


Omega 3 acids are also essential for healthy eyes. They prevent age-related retinal degeneration and other vision-related diseases.

Weight Control

Also, fish oil is useful during sports for building muscle mass. And for those who are losing weight, it will help reduce body fat by accelerating metabolism. Including enough omega-3s in your diet can help speed up your metabolism. As a result, the oxidation process is activated instead of fat accumulation. It has been found that optimal intake of omega-3s in combination with physical activity can contribute to weight loss.

Signs Of Deficiency In Omega-3 Acids

If your diet regularly (several times a week) doesn't include omega-3 acid, then it's time to pay attention to the state of your body.

Dry "scaly" skin, brittle hair, and nails are often the first signs of omega-3 deficiency. A more severe deficiency can cause joint pain, fatigue, loss of concentration and attention, vision problems, and even the development of endogenous depression. In Norway, a large-scale study was conducted that proved that fish oil consumption reduces the likelihood of developing depression by 30%.

How To Choose Omega-3 (fish oil)

Before making a purchase, you need to figure out how omega-3s differ,  and how to choose a supplement. Typically, EPA and DPG are the main ingredients in these supplements. It is necessary to compare their total content with the total weight of the capsule. 

A lower concentration of EPA + DPG is acceptable if the supplement contains other omega acids, including ALA, omega-6, omega-9. The optimal ratio of EPA to DPG softgels for adults is 2: 1 or 3: 2; for children, supplements are needed in which docosahexaenoic acid is twice as much as eicosapentaenoic acid.

A few more tips for omega-3 buyers on how to choose a quality product:

  • Well, if the description contains information about the degree, cleaning technology. The most advanced method is molecular distillation.
  • Softgels depending on the make, do not create an unpleasant aftertaste.
  • You need to buy only certified products of well-known brands.
  • Pay attention to the expiration date, the harm of omega-3 when using expired products is obvious.

You can buy high-quality omega-3 in pharmacies, sports nutrition stores. But finding effective supplements is not an easy task. There are a lot of brands available in the market that can easily confuse you. So before buying omega-3 fish oil supplements, make sure you are buying from an authentic brand. You can consider Orphic Nutrition; it is one of the leading brands providing high-quality and effective supplements.

What Foods Contain This Substance

It has been proven that the average person consumes no more than 70% of the minimum required Omega 3 levels daily. To increase the amount of correct fatty acids consumed, it is important to know which foods contain them.

An adult needs to take 250mg of the substance per day, which is about two decent servings of fatty fish per week.

Omega-3 Content Per 100g Of Food

The product's name

Grams, Omega-3

Fish oil capsules




Rapeseed oil


Cod liver


Olive oil

















At the same time, you do not need to give up the use of omega-6; it is enough to increase the amount of beneficial fatty acids to the desired level. If there are contraindications to some food products, or the financial situation does not allow buying expensive products, you can always buy omega-3 fatty acids and use them as an addition to the daily diet.

Fish Oil Is An Essential Food Supplement

Fish oil in softgels is a source of omega-3 acids essential for the body; regular intake of this supplement allows you to compensate for their diet deficiency. But not all additives are equally useful; unscrupulous manufacturers produce "dummies" with a minimum content of active ingredients, additives from poorly purified or oxidized raw materials that are hazardous to health.

There are many fakes of popular brands on the market. Therefore, you need to purchase this dietary supplement from trusted suppliers. In the circles of people who care about their health, they recommend the Orphic Nutrition store. The quality of these supplements is confirmed by certificates.

Does Regular Consumption Of Omega-3 Fish Oil Provide Any Harm?

Regular consumption of fish oil in reasonable amounts does not cause side effects, except for people with fish allergies. Only an excess of it (more than 3 grams per day) can lead to heartburn. Otherwise, no serious side effect is noticed.

Fish oil today is an excellent source of incredibly healthy unsaturated omega-3 fatty acids (and in softgels even without an unpleasant smell and taste), so you should not avoid consuming it.

If you have any question or confusion, feel free to contact us.