The Right Way to Take Omega Supplements

Understanding Omega-3, 6, 7, and 9 Fatty Acids

So you’ve decided to hop on the omega-3 bandwagon and boost your health with fish oil pills or another supplement. Smart move—when taken properly and in the right doses, omega fatty acids have some impressive benefits. But before you grab the first bottle you see at the store, there are a few things you should know to maximize the perks and avoid the pitfalls. Omega supplements aren’t one-size-fits-all, and the details matter. How much you take, what type, and when you take it can impact how well it works and how much it benefits you. Here are the dos and don’ts to keep in mind when taking an Omega supplement with 3, 6, 7, and 9.

The Benefits of Taking an Omega Supplement With 3, 6, 7, and 9

Omega fatty acids are essential fats your body needs but can’t produce on its own. You have to get them from your diet or supplements. The main types are omega-3s, omega-6s, omega-7s, and omega-9s. 

Omega-3s are anti-inflammatory and help support brain and heart health. Fish oil is a popular source, but flax and chia seeds also contain omega-3s. Aim for 1,000 mg of fish oil 3 times a week. 

Omega-6s are also important for health, but most diets contain too much. Limit foods high in omega-6s like corn, soybean, and safflower oils. A balance of omega-3s and -6s is key. 

Omega-7s are gaining interest for their anti-aging effects. Food sources include anchovies, salmon, and macadamia nuts. Supplements typically provide 200 to 500 mg per day.

Omega-9s are non-essential since your body makes them, but supplementing may still have benefits. Olive oil is a prime source, so aim for 2 tablespoons per day.

 Supplementing with a variety of omegas is ideal, but check with your doctor first, especially if on any medications. When shopping for supplements, look for reputable brands that provide high-quality, contaminant-free oils in the proper concentrations and ratios for maximum benefit. Your body and mind will thank you.

Dos and Don’ts for Safely Using Omega Supplements

The omega fatty acids—3, 6, 7 and 9—are essential for your health, especially your heart and brain.   By taking a supplement with a blend of these omegas, you’ll reap some amazing benefits. 

First, omegas can help lower high blood pressure and decrease inflammation in your arteries.  This makes it less likely that plaque will build up and clog your blood vessels.  Omegas may even help lower high triglycerides, a dangerous blood fat. 

Omegas also promote better brain function and mood.  They help build healthy cell membranes in your brain and eyes, allowing messages to pass through clearly.   Many people find omegas help ease symptoms of depression and anxiety and leave them feeling more optimistic and focused. 

Omega supplements lubricate your joints and muscles, reducing pain from conditions like arthritis.   They can also calm inflammation in the gut and improve digestion.  Some research shows omegas may help with autoimmune diseases like lupus or rheumatoid arthritis.

The bottom line?  Omega supplements with a blend of 3, 6, 7 and 9 fatty acids are vital for health and longevity.   Look for a high-quality, purified fish oil or algal oil with at least 600 mg of EPA and DHA omegas per serving.   For the biggest benefits, aim for 1,000 to 3,000 mg per day.  Your body and mind will thank you!

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