A high-quality Omega-3 supplement is one of the few supplements worth investing in. This recommendation is based on how important the role of Omega-3 fats play throughout the body. The brain is made up of 60% DHA, which is an omega-3 fat that is one of the most numerous and important structural components of healthy brain cells. Given we now know that neurons in the brain and their connections can be rewired and regenerated throughout the lifespan, it is critically important that we supply the “building materials” in order for your brain to be able to clean house and make new functional synaptic connections as we age. EPA is another Omega-3 fat that acts as a potent anti-inflammatory for the brain. Inflammation is a natural byproduct of metabolism, free radicals are produced when we take food and turn it into energy. However, when excessive inflammation is created by a poor diet, environmental toxins, excessive exercise and stimulation of stress hormones, the delicate balance between your body’s natural antioxidant defence system is unable to keep up with the load. This is when free radicals are left to roam the body causing damage to nearly all cells such as lipids, proteins, DNA (causing mutations which can lead to cancer), the gut lining (causing leaky gut & GI issues), hormones; you get the picture. This process speeds up aging of our cells and the body is unable to keep up with cleaning and maintenance. This ultimately causes damage to our cells causing brain fog, memory loss, dementia, and other chronic diseases such as Parkinson’s, MS, arthritis, and heart disease.
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Taking a high-quality Omega-3 supplement provides an insurance policy against a diet lacking these essential nutrients. However, the best way to consume Omega-3 fats is through our diet. Omega fats are exceptionally delicate; they can oxidize quickly when exposed to oxygen, heat, light and pressure. This turns fats rancid, which can actually cause more oxidative damage in the body instead of neutralizing it. Food sources of Omega-3 fats come naturally bundled with antioxidant compounds such as vitamin E and C, which protect these fats from oxidation. Therefore natural food sources of omegas supply a variety of beneficial micronutrients that work synergistically with our biochemistry to help build healthy cells and keep inflammation at bay. Additionally, the fats present in our food help increase the bioavailability of other micronutrients in our meals such as vitamins and polyphenols found in plant foods, allowing the body to gain the most benefits from our food. This is one of the many reasons why I typically include a source of healthy fat with every single meal I eat. My favourite food sources of Omega-3 fats are wild salmon, sardines, oysters, mussels, and spirulina.
As a supplement, I prefer investing in an Omega-3 krill oil supplement instead of fish oil. Both have a similar Omega-3 profile, but krill contains a particularly important carotenoid called astaxanthin, which has a host of health benefits such as: boosting cognitive function, promoting the generation of new brain cells, protecting the skin from sun damage, improving blood lipid profiles, and is a potent antioxidant for the brain. Shrimp, crab, and lobster (red pigment) also contain this antioxidant powerhouse. Containing this potent antioxidant helps prevent krill oil from spoiling. Additionally, krill oil is a phospholipid-based fat, which has better absorption in the gut than fish oil, which is a triglyceride-based fat, making krill a high-quality supplement.
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Here’s What I take: 2000mg/day(2 pills) of Neptune’s Krill oil, purchased on Amazon, which is where I found it was the best price for the strength of each DHA and EPA. I keep this supplement in the fridge to help prevent oxidation.
**As always, it is best to get advice from a naturopath or functional medicine physician regarding dosages that would work best for your body.**
See our Nutrition Guide and Vegetarian Guide for more recommendations on our favourite supplements.
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One of my favourite brands Genuine Health also makes a great Omega-3 + D3 combo. Fish oil oxidizes easier than krill oil, so ensure you are buying from a brand that states they add an antioxidant such as olive oil to reduce oxidation and store in the freezer.