The best dietary sources of Omega-3: fish, vegetable and supplements

Omega 3 is a collective term for polyunsaturated fatty acids that play a major role in your health. These fatty acids are essential, which means your body does not make them itself. So you have to get them from food or supplements. In this blog you will read which natural sources are richest in Omega 3 and why many people choose to take a supplement, such as Norsan's liquid products.

What exactly is Omega 3?

There are three main types of Omega 3 fatty acids:

• EPA (eicosapentaenoic acid)

• DHA (docosahexaenoic acid)

• ALA (alpha-linolenic acid)

EPA and DHA are mainly found in oily fish, while ALA is mainly found in plant foods. Your body can partially convert ALA into EPA and DHA, but this process is inefficient. Therefore, direct intake of EPA and DHA through fish or supplements is recommended.

The health benefits of Omega 3

Omega 3 is involved in many body functions. For example, it supports:

• Normal functioning of the heart

• Brain function

• The condition of the eyes

• A healthy cholesterol level

• The suppleness of cells and tissues

For pregnant women and young children, Omega 3 is especially important because of the role DHA plays in brain and nervous system development.

Fish: the richest source of EPA and DHA

Oily fish is the most efficient way to get enough EPA and DHA. Consider:

• Mackerel

• Salmon

• Herring

• Sardines

• Anchovies

According to the Nutrition Center, one serving of oily fish per week is the minimum to meet your basic needs. Yet a large portion of the population does not achieve this. Fish is not always affordable or available, and some people do not like the taste.

Plant sources: good for ALA, less so for EPA and DHA

For vegetarians and vegans, there are plant-based alternatives, such as:

• Flaxseed and flaxseed oil

• Chia seed

• Walnuts

• Hemp Seed

• Rapeseed oil

These foods contain ALA, but the body converts only 5 to 10% of it into usable EPA and DHA. This makes it difficult to get enough active Omega 3 through plant sources unless you eat a very conscious and varied diet.

Why supplements like Norsan are often needed

Because many people do not eat enough fish and ALA conversion is limited, supplements are a valuable addition. A good supplement contains concentrated amounts of EPA and DHA in a form that your body easily absorbs. Norsan's liquid Omega 3 products are a good example of this.

Benefits of Norsan supplements:

• Natural, unprocessed oils

• High content of EPA and DHA

• Available in both fish and vegetable varieties

• Supplemented with antioxidants such as vitamin E

• Transparent sourcing and sustainable production

For whom are Omega 3 supplements especially important?

Some target groups need more Omega 3 or are more at risk for deficiencies:

• Pregnant women: for the development of the unborn child's brain

• Babies and young children: for growth and cognitive development

• Elderly: to support the heart and memory

• Athletes: because of muscle recovery and anti-inflammatory properties

• Vegetarians and vegans: by the absence of animal sources in their diet

For all these groups, Norsan offers a specifically tailored product in which both the dosage and the fatty acid composition have been optimized.

Omega-3 Total Oil

Quality and purity: why this really matters

Not every supplement is the same. Cheap fish oil capsules sometimes contain low concentrations of active ingredients or are oxidized, which reduces their effectiveness. Norsan chooses fresh, liquid oils that are carefully produced and bottled directly. Each batch is tested for heavy metals, dioxins and PCBs. This makes their use reliable, even for everyday use.

What is the best way to take Omega 3?

For proper absorption, it is important to take Omega 3 during a meal containing fats. Consider a spoonful of oil with breakfast or the evening meal. Norsan offers the oil in liquid form, which is often better absorbed than capsules. You can also easily mix the oil with yogurt, smoothie or salad.

Some practical tips:

• Store the oil in the refrigerator

• Shake the bottle before use

• Use the same amount daily

• Build up usage slowly in case of sensitive stomach

Incorporating Omega 3 into your daily life

Omega 3 needs no extra effort. You can start with one to two tablespoons of Norsan oil per day, depending on your needs and diet. Within a few weeks, many people experience a difference in energy levels, concentration and skin condition. When in doubt, always consult with a doctor or dietician.