When you use a supplement, it may take some time before you notice the changes in your body. According to the University of Maryland Medical Center, omega-3 supplements may take two to three weeks to deliver health benefits. If you want to have the benefits of omega-3 supplements, you will have to consume them every day.
Benefits
Omega-3s have many health benefits because they reduce inflammation in your body and they may lower your risk of developing heart disease, cancer and arthritis. The University of Maryland Medical Center adds that omega-3s may help with high cholesterol, high blood pressure, diabetes, rheumatoid arthritis, lupus, osteoporosis, depression, ADHD and macular degeneration. In order for you to see positive results, you must consume omega-3 supplements daily for at least two weeks.
Dosage
When selecting your supplement, choose one that contains at least 180 mg of eicosapentaenoic acid or EPA and 120 mg of docosahexaenoic acid or DHA. EPA and DHA are two types of omega-3 fatty acids that are found primarily in marine fish. Omega-3s are also found in plant foods, but they do not contain EPA or DHA. Instead, plants supply alpha-linolenic acid or ALA. If you do not eat fish, ALA will provide you with similar health benefits. However, the Harvard School of Public Health recommends that you consume marine forms of omega-3 fatty acids. Limit your supplement intake to less than 3 g daily.
Food Sources
Omega-3s are found in fish, vegetable oils, nuts, flax seeds, flaxseed oil and leafy vegetables. The American Heat Association recommends that you consume ocean fish at least two times per week to get the effects of omega-3s if you do not have heart disease. If you do have heart disease you should also consume omega-3 supplements in the form of fish oil. Good sources of omega-3 from fish include salmon, tuna and halibut.
Considerations
Remember that supplements are designed to fill in the gaps in your nutrition. Therefore if you are deficient in omega-3s from your diet, you may need a supplement. However, if you eat fish at least twice a week and do not have heart disease, you do not necessarily need an omega-3 supplement. When adding a supplement to your diet, you should always consult your doctor if you are on medications. Some medications can be interfered with when in the presence of supplements, your doctor will be able to tell you if any complications are possible.
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