Omega 3s reduce your risk of cardiovascular disease the worlds number 1 killer Smokers that have a high omega 3 index have the same life expectancy as non smokers with a low omega 3 index. So having a low omega 3 intake is just as damaging to you health as smoking! 

So how much omega 3 do we need Are supplements better than eating fatty fish ? Is omega 3 from flaxseed the same as from fish oil ? What are the best brands and what dose do I need ? 

There are 3 main types of omega 3 

ALA, Found in large amounts in hemp seeds, walnuts and flaxseeds. EPA and DHA found in fatty cold water fish. EPA and DHA are the forms that reduce your risk of CVD disease. 

ALA can be converted into EPA and DHA but unfortunately the process is incredibly inefficient This is why consuming omega 3 from flax seed and hemp is not going to give you health benefits, like consuming fatty fish. EPA/DHA has some incredible benefits 

A meta analysis of 17 studies of which in total contained 14,000 people Those with highest EPA/DHA blood levels were 17% less likely to die prematurely, 9-21% less likely to die from cvd disease. Compared with those with the lowest levels 

What’s the mechanism for this ? This is explained by the role omega 3 has in blood clotting, relaxation and contracting of arteries . Omega 3 reduces inflammation by reducing the production of pro inflammatory molecules such as TNF-a and IL-6 

This is important as inflammation is primary driver of CVD disease. This is because inflammation increases  production of LDL (bad cholesterol) LDL promotes formation of plaque molecules leading to atherosclerosis which is thickening and hardening of arteries 

High triglycerides is the primary component of LDL which lead to atherosclerosis. Levels of above 200mg/dl increases risk of CVD

In randomised control studies 4g of EPA reduced triglycerides by 18% and this lead to a 25% reduction in cardiovascular events. Why use supplements?

4g epa/dha vs 1g epa/dha saw a greater reduction in cvd events. This shows you need for high dosages of omega 3 that is very hard to consume in high in enough quantities from fatty fish 

100g salmon contains 2g of EPA/DHA total which means you would have to have 200g of salmon of every day to reach 4g. Even if you did consume this much from salmon you would be at risk of heavy metal poisoning especially mercury. 

This is why using a high quality supplement is advised as they are purified and refined to remove heavy metals When looking to buy a supplement make sure the omega 3 is in the more bioavailable triglyceride form. Also make sure they are free of heavy metals and not rancid like a lot of the cheaper fish oil brands

Cheap fish oil brands are also very low dosed having very little EPA/DHA. You would have to take 30 tabs a day to get 4g of omega 3. Brands I recommend are Carlsons, Nordic naturals, Tb-Jp.com and viva naturals. 

Trained by JP is pharma grade and I know Jordan very well and I know he only uses the highest quality ingredients. Per serving it contains 4200mg of EPA/DHA total in Triglyceride form. With all of our clients we only recommend the highest quality 

Conclusion 

Omega 3 drastically reduces your risk of cardiovascular disease. Low omega 3 intake is as harmful to your health as smoking. You need to consume this from fatty fish or fish oil supplements as flaxseed is in the inferior ALA form. EPA/ DHA reduces your risk of CVD by reducing inflammation and triglycerides 

4g of EPA/DHA total is the most effective dose. Only pick high quality supplements such as Trained by JP, Carlsons, Nordic Naturals and viva naturals