Posted: Aug 30 2018
This week's blog post features Rebecca Pilkington, a leading, specialist nutritionist and metabolic coach, based in London. She works to help and support clients from all over the world achieve their weight and energy goals.
We've all heard that taking Omega 3's are really good for us. Many nutritionists, celebrities, and everyday women swear by taking this supplement -- some say it helps with softer skin and hair, while others say it can help with disease and illnesses.
Sounds like an amazing nutrient right?
However, many of us are deficient of Omega 3's because not only do we not produce it on our own, it's also not easily found in our diet. "Omega 3’s are essential for us to take in through our diet or supplements as they are not synthesized or made in the body and are essential for our health. A typical western diet leans more towards a diet that is rich in omega 6 (ratio can be as much as 20:1) and we need the correct balance between these and omega 3’s, which we would typically want at a 4:1 ratio," says Rebecca Pilkington.
Why do we need it?
Do you have eczema, psoriasis, or dry and flaky skin/scalp? You might have low omega 3 levels. "Optimizing these omega 3’s can alleviate some of these symptoms if this is the root cause," says Rebecca.
But having enough omega 3 also affects us on a deeper level -- "having this correct ratio and sufficient omega 3’s in the diet is essential for controlling inflammation that often underpins chronic disease and illness. Omega 3’s are anti-inflammatory, regulate cell communication and transport and assist with blood sugar balance," explains Rebecca.
Furthermore, according to Bare Biology's founder, Melanie Lawson, "60% of our brain matter is fat of which about 20% is DHA, which is required for healthy synapse formation, mood regulation, babies’ brain development in the womb and during breastfeeding."
How much should we take?
Before you start taking any omega 3 supplement, be sure to read the label to make sure the fish oil you're taking is from a good source. Although it could say 1000 mg capsules, read the small print on the back of the label to see how much EPA and DHA you get per dose. We highly recommend Bare Biology's Lion Heart capsules or liquid as it contains the highest amounts of EPA and DHA on the market.
If you want to add omega-3's to your diet, Rebecca recommends eating "oily fish such as mackerel, sardines, herring and wild salmon and some algae." For vegans, reach for flax seeds or chia seeds.
As always, we recommend consulting your doctor when thinking about adding any supplement to your diet.