What is Omega 3 and Why Do I Need It?

What is Omega 3 and Why Do I Need It?

Omega 3 is a type of polyunsaturated fat. Unsaturated fats are often called “good fats.” They can actually help you feel satisfied with your nutrition, decrease cravings, and support heart health.  

When you consistently do not have enough good fats in your diet, cravings rise, and you may notice hair and skin becoming dry and brittle. 

While it may be tempting to reach for your favorite candy bar, chances are you’ve grabbed a saturated fat with sugar added. This candy bar is generally not contributing to your health and wellness goals. 

Luckily, we have research on how you can add to your health by selecting Omega 3 sources instead. 

Benefits of Omega 3

  • Support for cardiovascular health
  • Support for brain health and cognition
  • Improved sleep efficiency
  • Healthier skin, hair, and nails 
  • Support for hormonal balance 
  • Aide in digestion and weight management goals

Sources of Omega 3

  • Fish: salmon, mackerel, sardines, herring
  • Some eggs
  • Soybeans
  • Walnuts
  • Seeds: chia, flax
  • Supplements: fish oil, Omega 3 

The Heart Foundation recommends 250-500 mg of Omega 3 per week for most adults, which goes right in line with the popular health suggestion of 2-3 servings of fish per week as part of a healthy heart diet. 

If you are a healthy adult interested in your overall wellness, we hope this offers insight on how to give your nutrition an Omega 3 make-over.  


About the Author: Dr. Meredith Butulis is a Sports Medicine Physical Therapist, NSCA Certified Strength and Conditioning Coach, ACSM Certified Exercise Physiologist, NASM Certified Personal Trainer, and Precision Nutrition Certified Nutrition Coach in practice since 2002. She consistently walks the talk as a fitness, physique, and OCR world level competitor and lifestyle transformer since 2006, celebrating many wins along the way.