Omega supplements

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What to look for in your Omega supplement?

omega oil 

You hear it everyday, An omega can help with arthritis, cardiovascular disease, muscle aches, weight loss, memory, depression, bowel disease, Alzheimer’s, the list goes on. But you are not told what you should be looking for and this can lead to confusion with so many options out there.


Your diets and the food you consume need the proper balance of omega fatty acids. The average North American diet has a balance of 20 to 1 in omega 6 to omega 3. The problem is we need a balance of 4 to 1! The average diet also contains 10-20% of our daily needs of omega 3. The major correction to this diet is to increase your consumption of omega 3s and lower your consumption of omega 6s.


What contains omega 6?


There are certain foods you will want to limit in order to correct this ratio and lower the amount of omega 6s you consume daily. This list includes:

  • Animal fats
  • Fried foods
  • Sunflower
  • Vegetable oil
  • Corn oil


It is important to address the foods you eat, but also how foods are prepared as many of the oils you are using are high in omega 6s.


How to fix this?


To fix this problem, you need to increase the amount of omega 3s consumed daily. A small list of foods to use include:

  • Salmon
  • Herring
  • Flaxseed oil
  • Canola oil
  • Walnuts
  • Leafy vegetables
  • Nuts like almonds


What about my supplements?


These supplements will be found in almost every grocery store around. The purpose of these supplements is to correct the imbalance in omega 6 to 3 we have by increasing the omega 3 we consume. Look for supplements that are high in omega 3 (1,200mg) and low or absent in omega 6. More specifically, find a supplement that contains 700-800mg of EPA (eisocosapentaenoic acid). This is the specific ingredient that is beneficial to adults.


It is very important to consult a health care professional, like a naturopath, before beginning to supplement omega 3. Although they can be found in every store, the effective brands and values need to be monitored for optimal results.