2021 ACC/AHA/SCAI Guideline for Coronary Artery Revascularization: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines | Circulation
This Omega-3 'Cheat Sheet' Contains 16 Powerful Foods That Help Boost Brain And Heart Health
Long before the hype was about buzzy supplements like sea moss gel and collagen powder, conversations in the wellness world typically revolved around better-known nutrients like omega-3 fatty acids.Researchers have sung the praises of omega-3s for years, thanks to its "healthy fats" that support everything from heart to brain health. However, some folks still may not be getting enough of it regularly. To rehash the benefits of omega-3s, we caught up with Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, who shared a quick and easy guide—a cheat sheet if you will—of the best sources of omega-3 fatty acids to keep bookmarked for reference.
The benefits of omega-3sAccording to Richter, omega-3s are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of fatty acids associated with a myriad of health benefits. Here are five of the main health benefits of omega-3s:
1. It helps reduce inflammationRichter says omega-3s can reduce oxidative stress1 that can lead to inflammation. "It helps lower systemic inflammation by improving cell signaling and reducing proinflammatory proteins, called cytokines," Richter explains.
2. It supports heart healthOmega-3s are also often praised for their heart health benefits. "Omega-3s improve heart function by lowering blood pressure, reducing triglycerides, and mitigating the development of plaques in the arteries that can lead to stroke or heart attack," Richter says. In fact, the American Heart Association (AHA) has recommended consuming omega-3s from sources, such as fish and fish oil, for over 20 years to help reduce cardiovascular events.
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3. It can boost cognitive functionRichter points out that omega-3s can also help improve mental health and overall cognitive function. "It can help reduce the incidence of depression, anxiety, and the risk of developing cognitive health conditions like dementia and Alzheimer's," she says. A large research study from 2022 found that regular consumption of omega-3 improved learning2, memory ability, cognitive well-being, and blood flow in the brain. On the other hand, a 2023 research study revealed that long-term users of omega-3 fatty acid supplements exhibited a 64 percent reduced risk of Alzheimer's disease3.
4. It may support skin healthAccording to Richter, omega-3s can potentially support skin health and hydration by managing oil production at a cellular level. Additionally, some research studies show that omega-3 supplementation may be particularly effective for helping treat inflammatory skin diseases4 through diet.
5. It may aid in fetal developmentRichter says omega-3s may also help support the development of a fetus in utero, as well as improving cognitive development of the child. As a result, omega-3 requirements may increase during pregnancy to support fetal growth5, particularly the brain and eyes.
16 best sources of omega-3Although fish and other seafood are typically considered one of the best sources of omega-3 supplementation—due to their high concentrations of EPA and DHA—there are several vegan omega-3 sources as well. However, most plant-based versions contain another form of omega-3s called alpha-linolenic acid (ALA), which isn't as bioavailable as EPA and DHA. Ahead, we're sharing 16 foods high in omega-3s (half animal and half plant-based).
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In milligrams of EPA and DHA combined per 100-gram serving.
Photo: W+G Creative
In milligrams of EPA and DHA combined or ALA.
For overall well-being, Richter recommends that adults consume or supplement with 250 to 500 milligrams of omega-3s daily. On the other hand, she notes that folks with heart disease or elevated cardiac markers may wish to increase omega-3 intake to 1,000 to 2,000 milligrams per day. Meanwhile, a pregnant or lactating person should aim for roughly 500 milligrams of omega-3s daily. That said, it's always best to consult your healthcare provider before making any dietary changes.
What are the symptoms of lack of omega-3?Richter shares seven symptoms associated with omega-3 deficiencies.
Although there are benefits to taking an omega-3 supplement—especially for folks who can't reach the recommended intake with diet alone—it's better to consume omega-3s in their whole food format whenever possible, Richter says.
"This is because of the synergistic benefits of nutrient combos. For instance, in the presence of other healthy fats, omega-3s can be absorbed better. The presence of other vitamins and minerals in certain foods like nuts and seeds, for instance, can also provide the coenzymes needed to digest certain nutrients more effectively," Richter says.
However, keep in mind that Richter says supplementation always comes with an oxidation or rancidity risk that can impact their efficacy. "Sometimes omega-3 supplements can cause burping and indigestion that can be uncomfortable for many. Not to mention, they are often more expensive than buying a bag of hemp seeds or canned sardines," she adds.
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
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'Quality Supplements': Take Your Health Into Your Own Hands With Luma A Top-rated Supplement That Helps Balance Blood Sugar, Increase Energy, Strengthen The Heart, And More
Are you struggling with your health?
If you answered yes to the above, then keep reading. For many Americans, it seems health support is inaccessible and insufficient, and that is why we have been on the hunt for products that can make a difference without doctor visits. After weeks of research, we have concluded that Luma Nutrition is the health support every American needs in their life.
Whether dealing with high blood pressure, weight gain, fatigue, or something else, Luma's one-of-a-kind supplements are here to help. Founded by Veteran Jake Langley, Luma's mission is to provide support for the ailments that plague millions of Americans daily. The brand offers many different products, each designed to combat different things, but their best-selling supplement is their Berberine.
Luma Berberine supplement harnesses the power of berberine, a chemical that can be found in some plants, and uses it to create a health supercharger. The supplement benefits the whole body, but specifically, it is a great balancer for those struggling with high blood pressure. One user said: ' I have been taking this for three months now, and my A1C went from 5.6 to 5.3 ... I am thrilled not to be on diabetic medicine!' Berberine is also a great match for anyone looking to increase energy and heart health.
All ingredients are sourced from the highest quality suppliers and tested through 3rd parties to ensure maximum safety
Each capsule of Luma Berberine is made of berberine and rice flour for transparent, straightforward results. All ingredients are sourced from the highest quality suppliers and tested through 3rd parties to ensure maximum safety. Users are shocked by how well Luma works, with one saying: ' Great experience and product. I have used this for approximately three months in conjunction with a weight loss journey. I have lost 12 lbs and feel so much more energy.'
If you are curious about the other benefits that Luma brings to the table, check out one of their other supplements, including their best-selling Citrus Bergamot supplement, which is a powerful anti-inflammatory and mood enhancer. The best part is you can pair Luma supplements to increase the benefits.
Highly rated: Customers say Lume is great match for anyone looking to increase energy and heart health
The most shocking news is that even with all of the benefits that Luma offers, it is widely affordable. One bottle of Luma Berberine is only $39.99, but if you sign up for their monthly subscription, you can save 25% and get it for $29.99. If you are in desperate need of affordable access to reliable healthcare, Luma is a life changer. Try it for yourself today to see positive change for good.
7 Best Fish Oil Supplements To Boost Your Omega-3s In 2024, According To Dietitians
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Nordic Naturals is our pick for the best overall fish oil supplement. If you need to increase your omega-3 intake, read on for the full list of supplements.
Omega-3 fatty acids play an important role in supporting heart, eye, and brain health, and for lowering inflammation and cholesterol, among other benefits.
They are abundant in cold-water fatty fish and other seafood and in lesser amounts in plant-based foods, such as nuts, seeds, and plant oils.
But if you don't eat these foods often, omega-3 supplementation through fish oil is an easy and helpful process to increase your intake of this essential nutrient.
Here are our picks of the best fish oil supplements on the market.
Disclaimer: Some of the products below were provided to Healthline testers for free. Our opinions and reviews are ours alone, and have not been reviewed, approved, or otherwise endorsed by the brands.
Best overall fish oil supplementWhy we picked it: Nordic Naturals Ultimate Omega Soft Gels is a high quality supplement that provides 1,280 milligrams (mg) of combined EPA and DHA sourced from wild-caught sardines and anchovies.
These supplements are third party tested — much like all the products on this list — but the brand goes the extra mile by making the certificates of analysis (COA) available on its website. This document provides detailed information on the purity, strength, and quality of supplements.
It's Healthline editor and registered dietitian Kelli McGrane's go-to for omega-3s.
What else to know: The softgels are lemon flavored, which can help eliminate the fishy aftertaste often found in other fish oil supplements.
All Nordic Naturals products are certified by Friend of the Sea, an organization that ensures that seafood is sourced from sustainable fisheries and aquaculture.
What our tester says"As a dietitian, Nordic Naturals has been on my radar for years as being one of the most transparent supplement brands on the market.
"While the capsules are quite large, I've found them easy to swallow. Plus, as someone who dislikes the smell and taste of fish, I particularly appreciate that the softgels have a pleasant lemon flavor that masks any fishiness that might otherwise be off-putting."
— Kelli McGrane, Healthline editor and registered dietitian
"As a dietitian, Nordic Naturals has been on my radar for years as being one of the most transparent supplement brands on the market.
"While the capsules are quite large, I've found them easy to swallow. Plus, as someone who dislikes the smell and taste of fish, I particularly appreciate that the softgels have a pleasant lemon flavor that masks any fishiness that might otherwise be off-putting."
— Kelli McGrane, Healthline editor and registered dietitian
Pros & consWhy we picked it: HUM Nutrition OMG! Omega-3 Softgels are designed to support healthy skin thanks to their inclusion of 13.4 mg of vitamin E in addition to DHA and EPA.
Some research has found that inadequate intake of vitamin E may contribute to skin conditions, such as acne and atopic dermatitis. However, keep in mind that it's unclear whether vitamin E supplements have any additional benefits if you're already getting enough of this vitamin in your diet.
What else to know: Each 2-capsule serving provides 1,400 mg of total omega-3s, including 400 mg of DHA and 800 mg of DHA, sourced from wild anchovies. While more research is needed, studies suggest that consuming adequate amounts of DHA and EPA may help protect against sun damage and keep your skin moisturized.
Our tester did find that the capsules are on the larger side (not unlike our overall pick) and did smell fishy, so it's worth considering whether that's a deal-breaker for you.
All HUM Nutrition products are third-party tested, non-GMO, gluten-free, and free of artificial sweeteners and colors.
You can purchase it without subscribing, but it's much less expensive to sign up for a 3-month subscription.
What our tester says"I've taken [other] omega-3 capsules before, and these are on the larger side with a distinctly fishy aroma. However, I like the brand and I have no problem swallowing bigger pills, so I would definitely continue with these."
— Jessica Timmons, Healthline contributor
"I've taken [other] omega-3 capsules before, and these are on the larger side with a distinctly fishy aroma. However, I like the brand and I have no problem swallowing bigger pills, so I would definitely continue with these."
— Jessica Timmons, Healthline contributor
Pros & consWhy we picked it: This high quality fish oil supplement pairs omega-3 fatty acids with coenzyme Q10 (CoQ10), a heart-healthy antioxidant that protects against oxidative damage and helps generate energy in your cells.
It's worth noting that while CoQ10 supplements have been linked to benefits for heart health, exercise performance, and more, most studies suggest a dose of at least 100 mg per day. Because this supplement only provides 30 mg, people interested in the benefits of CoQ10 may need to take an additional supplement.
What else to know: Each gelcap contains 630 mg of combined EPA and DHA sustainably sourced from cold water fish, along with 30 mg of CoQ10.
Thorne's fish oil supplement has been certified by the Therapeutic Goods Administration (TGA), an Australian government agency that regulates medications and supplements.
All Thorne Research products undergo four rounds of extensive testing to ensure that you're getting the best quality possible. Thorne's manufacturing facility is third-party certified by NSF International.
Read our full Thorne review.
Pros & consWhy we picked it: This omega-3 supplement from FullWell provides EPA and DHA from small ocean fish, which are lower in mercury than other fish. High levels of mercury can cause developmental issues, so it's important for pregnant people to be mindful of the mercury sources in their diet.
The softgels are also very small compared with others on our list and easy to swallow. The supplement is third-party tested for the presence of heavy metals, such as mercury, and other potentially harmful substances. Like our best overall pick by Nordic Naturals, the testing results are also easily accessible online.
What else to know: A daily fish oil supplement is a worthwhile addition to your daily prenatal vitamin during pregnancy.
Omega-3 fatty acids like DHA are necessary for brain development, and one 2021 study found that women who supplemented with omega-3 in pregnancy had children with improved early language development and fewer behavioral issues.
Additionally, omega-3 supplementation while breastfeeding can ensure that infants are getting enough DHA and EPA via breastmilk.
What our tester says"I have been taking these most of my postpartum journey so far while breastfeeding, along with FullWell's prenatal supplement. I absolutely love that I have not experienced any fishy burps from the DHA, which I know can be common with this ingredient.
"It doesn't seem to matter for me whether I take them with or without food. Some supplements give me a stomachache if not taken with food, and I know that's a common side effect, so I appreciate this is one that I don't have to worry about.
"If I forgot to take them during the day, I can easily take them before bed without having to worry about any queasiness keeping me up.
"I find them easy to swallow, and pretty much tasteless, which is always a plus with a fish oil supplement."
— Catherine Conelly, Healthline editor
"I have been taking these most of my postpartum journey so far while breastfeeding, along with FullWell's prenatal supplement. I absolutely love that I have not experienced any fishy burps from the DHA, which I know can be common with this ingredient.
"It doesn't seem to matter for me whether I take them with or without food. Some supplements give me a stomachache if not taken with food, and I know that's a common side effect, so I appreciate this is one that I don't have to worry about.
"If I forgot to take them during the day, I can easily take them before bed without having to worry about any queasiness keeping me up.
"I find them easy to swallow, and pretty much tasteless, which is always a plus with a fish oil supplement."
— Catherine Conelly, Healthline editor
Pros & consUse code "HEALTHLINE20" for 20% off.
Healthline's reviewWhy we picked it: Mindbodygreen's omega-3 supplement features organic lemon oil and rosemary extract to help mask the unpleasant taste and smell of fish oil. Our tester particularly enjoyed the taste and the lack of fishy smell.
What else to know: The softgels are on the larger side, so they may not be a good option if you don't like to swallow pills.
Each 2-capsule serving provides 1,500 mg of total omega-3s, sourced from wild-caught anchovies.
Omega-3 potency+ is certified by ORIVO, a third-party organization that confirms purity and potency of omega-3 supplements.
Since this is a higher potency product, it's worth noting that doses over 900 mg of EPA plus 600 mg DHA can lead to immune system suppression, bleeding problems, and other side effects. We recommend talking with your healthcare professional about how much fish oil may benefit you based on any unique health conditions.
You can also check out our full mindbodygreen review.
What our tester says
Jenna Shippee, Healthline content analyst, tried mindbodygreen's omega-3 supplement for a few weeks and was initially impressed with the stylish design of the bottle, which stood out from the colorful plastic bottles usually used for supplements.
While she was intimidated by the size of the pills at first, she found that they were actually relatively easy to swallow and didn't have the same strong fishy odor or fish taste as other supplements.
"As directed, I took the pills with food, choosing to have it each morning with my breakfast," she said. "I was happily surprised to not have any taste, knowing these are made of anchovy. Also, I know 'fish burps' are common with fish oil supplements, but I did not experience any burping."
"The price point is high enough that it does give me pause to continue with this brand, although I have enjoyed the tasteless aspect and just the overall look."
Jenna Shippee, Healthline content analyst, tried mindbodygreen's omega-3 supplement for a few weeks and was initially impressed with the stylish design of the bottle, which stood out from the colorful plastic bottles usually used for supplements.
While she was intimidated by the size of the pills at first, she found that they were actually relatively easy to swallow and didn't have the same strong fishy odor or fish taste as other supplements.
"As directed, I took the pills with food, choosing to have it each morning with my breakfast," she said. "I was happily surprised to not have any taste, knowing these are made of anchovy. Also, I know 'fish burps' are common with fish oil supplements, but I did not experience any burping."
"The price point is high enough that it does give me pause to continue with this brand, although I have enjoyed the tasteless aspect and just the overall look."
Pros & consWhy we picked it: Cod liver oil is a unique type of fish oil pressed from the livers of cod, a type of fish that's also a rich source of the fat-soluble vitamins A and D in addition to omega-3s. It's made by the same brand as out top overall pick, which we know to be very transparent about where it sources ingredients.
What else to know: Sourced exclusively from wild Arctic cod from the Norwegian Sea, this supplement is available in liquid fish oil and softgel forms. It provides 600 mg to 850 mg of combined EPA and DHA, depending on which product you select.
Nordic Naturals supplements are sustainably produced, non-GMO, and certified by third-party organizations, such as Friend of the Sea and European Pharmacopoeia.
This product is available in several flavors, including unflavored, orange, strawberry, and lemon.
Pros & consWhy we picked it: Nordic Naturals makes our list again with this children's DHA supplement made for children ages 1 to 6 years.
It comes in two kid-approved flavors, strawberry and orange, and it provides 255 mg of DHA and 170 mg of EPA per each 1/2 teaspoon (2.5 mL) serving.
What else to know: It's important for children to get enough omega-3s, particularly DHA, because it's vital for brain development and eye health.
However, there are currently no specific guidelines for DHA intake. Instead, there are guidelines for total omega-3 intake, which are as follows:
Healthline editor Crystal Hoshaw regularly purchases the gummy softgel version of this supplement for her son.
She shared, "I love these products. I know I'm getting the best bang for my buck when I buy Nordic Naturals. My son never has trouble taking these, and when he gets bored of one flavor, we switch to the other for a while to change things up."
Hoshaw also explained that Nordic Naturals is her go-to brand for fish oil and omega-3 products. "I trust it more than any brand on the market to be tested for mercury and provide high quality, potent, absorbable nutrients," she said.
Healthline editor Crystal Hoshaw regularly purchases the gummy softgel version of this supplement for her son.
She shared, "I love these products. I know I'm getting the best bang for my buck when I buy Nordic Naturals. My son never has trouble taking these, and when he gets bored of one flavor, we switch to the other for a while to change things up."
Hoshaw also explained that Nordic Naturals is her go-to brand for fish oil and omega-3 products. "I trust it more than any brand on the market to be tested for mercury and provide high quality, potent, absorbable nutrients," she said.
Pros & consWhen rounding up the best fish oil supplements, we considered the following factors:
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Other fish oil omega-3 supplements we consideredThe Very Finest Fish Oil by Carlson Labs is a great option if you prefer taking a liquid than swallowing a softgel. It's sourced from wild-caught anchovies, sardines, and mackerel. It's certified by IFOS and non-GMO verified.
But it's very high potency. Each teaspoon (5 mL) contains 1,600 mg of omega-3 fatty acids, with 1,300 mg from EPA and DHA, so you may want to speak with a trusted healthcare professional about what dose you actually need to avoid risks of immune system suppression.
If you happen to need a pretty high dose, Viva Naturals Omega-3 Fish Oil Softgels is also a great option. It's IFOS certified and gluten-free, and it's produced from small, wild-caught fish like mackerel, anchovies, and sardines that have been caught using sustainable fishing practices.
If you prefer gummies, consider NatureMade Fish Oil Gummies. However, keep in mind that these gummies supply a much lower dose of omega-3 fatty acids than most other fish oil and omega-3 supplements. They also contain 3 grams (g) of added sugar per serving.
Fish oil is a top source of omega-3 fatty acids, called polyunsaturated fats, which play important roles in many processes in your body, including those involving inflammation, immunity, heart health, and brain function.
There are three main types of omega-3 fatty acids:
All omega-3s are anti-inflammatory and may have a positive effect on many conditions thought to be related to chronic inflammation — particularly heart disease. EPA and DHA may also help lower high triglyceride levels, a risk factor for heart disease.
Additionally, omega-3s play a key role in vision and eye health, as they're necessary for eye development. However, while some studies suggest that they may help in the treatment of dry eye disease, other research has turned up conflicting results.
Omega-3s are also important for brain health. During infancy and childhood, they're necessary for proper neurological development.
In older adults, omega-3 supplementation may play a role in promoting brain function and preventing cognitive decline.
The most common side effect of fish oil supplements is fishy burps, but there are now several "burpless" fish oil products on the market that claim to cut down on this unpleasant but harmless side effect.
Some people might also experience digestive issues after taking fish oil, including nausea, vomiting, diarrhea, or constipation.
If you experience nausea or vomiting after taking fish oil, you can check the expiration date. The oil may deteriorate and become rancid. Consider lowering your dosage or taking the supplement with a meal to decrease any uncomfortable side effects.
You should also check with a doctor before taking fish oil if you're taking other medications or have any underlying health conditions, as high doses could increase the risk of bleeding or suppress immune function.
What is the best fish oil supplement for cholesterol?The simple answer is that there is no simple answer. Research on the potential effects of fish oil on cholesterol levels has been conflicting. According to a 2021 study, higher blood levels of DHA could be linked to lower LDL (bad) cholesterol levels.
On the other hand, one review concluded that fish oil supplements could actually increase LDL cholesterol, while other research suggests that eating fresh fish might be a better option for improving cholesterol and triglyceride levels.
Therefore, it's best to consult a doctor before taking fish oil if you have high cholesterol levels.
The simple answer is that there is no simple answer. Research on the potential effects of fish oil on cholesterol levels has been conflicting. According to a 2021 study, higher blood levels of DHA could be linked to lower LDL (bad) cholesterol levels.
On the other hand, one review concluded that fish oil supplements could actually increase LDL cholesterol, while other research suggests that eating fresh fish might be a better option for improving cholesterol and triglyceride levels.
Therefore, it's best to consult a doctor before taking fish oil if you have high cholesterol levels.
Should you take fish oil every day?You can take fish oil every day. However, taking high doses of fish oil (at least 900 mg of EPA plus 600 mg DHA) over time may promote immune system suppression because of the powerful anti-inflammatory effects of omega-3 fats.
It's important to check the dosages of EPA and DHA in your fish oil before you purchase so that you don't buy one that could lead to this effect.
Most health organizations recommend consuming 250 mg to 500 mg of combined EPA and DHA per day, with slight variations depending on your age and health status.
For ALA, the daily recommended intake is 1.1 g per day for women and 1.6 g per day for men.
You can take fish oil every day. However, taking high doses of fish oil (at least 900 mg of EPA plus 600 mg DHA) over time may promote immune system suppression because of the powerful anti-inflammatory effects of omega-3 fats.
It's important to check the dosages of EPA and DHA in your fish oil before you purchase so that you don't buy one that could lead to this effect.
Most health organizations recommend consuming 250 mg to 500 mg of combined EPA and DHA per day, with slight variations depending on your age and health status.
For ALA, the daily recommended intake is 1.1 g per day for women and 1.6 g per day for men.
Which fish oil supplement is best?Look for fish oil derived from wild-caught, sustainably sourced varieties of fatty fish that are lower in mercury, such as mackerel, anchovies, or sardines.
Nordic Naturals is our top pick as the best omega-3 brand. Its Ultimate Omega supplement third-party tested and Friend of the Sea certified, and it also provides a COA for all products on its website.
Some people might also prefer opting for cod liver oil instead, as it provides other important nutrients in addition to omega-3s, including vitamins A and D.
Look for fish oil derived from wild-caught, sustainably sourced varieties of fatty fish that are lower in mercury, such as mackerel, anchovies, or sardines.
Nordic Naturals is our top pick as the best omega-3 brand. Its Ultimate Omega supplement third-party tested and Friend of the Sea certified, and it also provides a COA for all products on its website.
Some people might also prefer opting for cod liver oil instead, as it provides other important nutrients in addition to omega-3s, including vitamins A and D.
What is the best omega-3 supplement f
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