Omega-3 Supplement: Nutrition Facts and Health Benefits
Plant-based essential fatty acid supplement supporting cardiovascular health, reducing inflammation, and promoting brain function with 550mg ALA per capsule.
Quick Nutrition Facts
Per 1 Softgel Capsule (1000mg)
| Nutrient | Amount |
|---|---|
| Calories | 9 kcal |
| Total Fat | 1g |
| Omega-3 (ALA) | 550mg |
| Omega-6 (LA) | 140mg |
| Omega-9 (OA) | 180mg |
| Vitamin E | 2mg |
| Protein | 0g |
| Carbohydrates | 0g |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Plant-based omega-3 supplements provide ALA (alpha-linolenic acid) that converts to EPA and DHA in your body. While conversion efficiency is 5-10%, ALA independently supports cardiovascular health and reduces systemic inflammation.
Myth Busters
MYTH #1: You Must Get Omega-3 from Fish
TRUTH: Plant-based omega-3 (ALA) from flaxseed provides independent cardiovascular benefits beyond EPA/DHA conversion. ALA reduces inflammation, supports heart health, and is ideal for vegetarians, vegans, and those with fish allergies or mercury concerns.
MYTH #2: All Omega-3 Supplements Are the Same
TRUTH: Quality varies significantly. Look for molecular distillation, third-party testing, and proper encapsulation. Cheap supplements may oxidize (turn rancid), contain contaminants, or have poor bioavailability. Liposomal delivery technology can increase absorption up to 90%.
MYTH #3: More Omega-3 Is Always Better
TRUTH: Excessive omega-3 (over 3000mg daily) may increase bleeding risk, especially with blood thinners. Balance matters—optimal omega-6 to omega-3 ratio is 4:1 or lower. Most people benefit from 1000-2000mg daily, not megadoses.
MYTH #4: Omega-3 Gives Instant Results
TRUTH: Anti-inflammatory and cardiovascular benefits require consistent supplementation for 6-12 weeks to manifest. Omega-3 fatty acids need time to incorporate into cell membranes and modulate inflammatory pathways.
MYTH #5: Omega-3 Supplements Cause Weight Gain
TRUTH: At only 9 calories per capsule, omega-3 supplements don't cause weight gain. In fact, studies show prolonged omega-3 use (over 6 weeks) can increase metabolic rate and decrease body fat percentage.
MYTH #6: Plant Omega-3 Is Completely Useless
TRUTH: While ALA converts to EPA/DHA at lower rates than direct marine sources, ALA itself provides cardiovascular protection, reduces inflammation, and supports overall health. It's an effective, sustainable alternative to fish oil.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 9 calories per capsule, supports metabolic rate, reduces inflammation that can hinder fat loss. |
| Muscle Gain | | Reduces post-workout inflammation, supports muscle recovery, maintains joint health during heavy training. |
| Diabetes Management | | Improves insulin sensitivity, reduces inflammatory markers, supports cardiovascular health critical for diabetics. |
| PCOS Management | | Anti-inflammatory effects help regulate hormones, supports menstrual regularity, reduces inflammatory markers associated with PCOS. |
| Pregnancy Nutrition | | Essential for fetal brain and retina development, especially third trimester. ALA supports maternal cardiovascular health. |
| Viral/Flu Recovery | | Resolves inflammation, supports immune function, reduces recovery time from infections through anti-inflammatory mechanisms. |
PERSONALIZED NUTRITION
Track your supplements with NutriScan for personalized NutriScores based on your specific health goals!
Metabolic Response to Omega-3
Understanding how omega-3 supplements affect your body can help optimize timing and dosage for maximum benefits.
Typical Inflammatory Marker Reduction Over Time
*This chart shows typical reduction in inflammatory markers (CRP, TNF-alpha) with consistent omega-3 supplementation. Individual responses may vary. Not medical advice.*
How to Maximize Absorption and Benefits
Taking omega-3 supplements with specific foods enhances bioavailability and therapeutic effects:
- 🥑 Healthy fats (avocado, olive oil, nuts) - Enhances fat-soluble nutrient absorption
- 🍋 Vitamin C-rich foods (citrus, berries) - Protects omega-3 from oxidation
- 🥚 Protein-rich meals (eggs, yogurt, lean meats) - Supports cellular incorporation
- 🌶️ Black pepper or turmeric - Increases bioavailability and anti-inflammatory synergy
Taking omega-3 with meals not only improves absorption but also reduces potential digestive discomfort and ensures consistent blood levels throughout the day.
Cultural Significance
Flaxseeds, the source of plant-based omega-3, have been cultivated for over 6,000 years, making them one of humanity's oldest functional foods.
In India:
- Flaxseed (अलसी/Alsi) used in Ayurveda for digestive and heart health
- Traditional roasted flax powder (Alsi chutney) consumed in Gujarat and Rajasthan
- Considered sattvic food promoting mental clarity and spiritual wellness
- Modern supplement industry has made omega-3 accessible to vegetarian populations
Global Impact:
- Over 5 billion people worldwide supplement with omega-3 fatty acids
- Plant-based omega-3 provides sustainable alternative to overfished marine sources
- WHO recommends 250-500mg EPA+DHA daily for cardiovascular health
- Growing demand for vegan omega-3 drives innovation in supplement technology
Compare & Substitute
Omega-3 Sources Compared (Per 100g or Equivalent)
| Nutrient | 💊 Flaxseed Oil | 🐟 Fish Oil | 🌰 Chia Seeds | 🥜 Walnuts |
|---|---|---|---|---|
| Calories | 884 kcal | 902 kcal | 486 kcal | 654 kcal |
| Total Fat | 100g | 100g | 31g | 65g |
| Omega-3 | 53g ALA | 30g EPA+DHA | 18g ALA | 9g ALA |
| Omega-6 | 14g | 1.5g | 6g | 38g |
| Protein | 0g | 0g | 17g | 15g |
| Vitamin E | 17mg | Variable | 0.5mg | 0.7mg |
| Sustainability | High | Concerns | Very High | High |
| Best For | Vegan omega-3 | Direct EPA/DHA | Whole food option | Snack omega-3 |
Frequently Asked Questions
What is the recommended daily dosage of omega-3 supplements?
Adults should aim for 1-2 capsules daily (550-1100mg ALA) or follow healthcare provider recommendations. For cardiovascular benefits, studies suggest 1000-2000mg combined EPA/DHA equivalent.
Dosage guidelines: General health: 1000mg daily; Heart health: 1000-2000mg; Anti-inflammatory: 2000-3000mg; Pregnancy: 300-600mg (consult OB/GYN).
Plant-based omega-3 (ALA) converts to EPA/DHA at 5-10% efficiency, so vegans may need higher doses.
Are plant-based omega-3 supplements as effective as fish oil?
Plant-based omega-3 provides ALA that converts to EPA and DHA in your body at 5-10% efficiency. While less direct than marine sources, ALA provides independent benefits:
ALA advantages: Sustainable, no mercury risk, vegan-friendly, cardiovascular protection, anti-inflammatory effects, supports brain health, no fishy aftertaste.
Consider fish oil if: You have specific EPA/DHA needs, inflammatory conditions requiring high doses, or neurological conditions. Otherwise, plant-based omega-3 is effective for most health goals.
Can omega-3 supplements help with inflammation?
Yes, omega-3 fatty acids are powerful anti-inflammatory agents. They reduce inflammatory markers including TNF-alpha, IL-6, and C-reactive protein (CRP) by 15-30% within 8-12 weeks of consistent supplementation.
Benefits for inflammation: Joint health (arthritis relief), post-workout recovery, chronic inflammatory conditions, skin health (eczema, psoriasis), cardiovascular inflammation reduction.
Optimal anti-inflammatory dosage: 2000-3000mg daily, split into morning and evening doses with meals.
Is it safe to take omega-3 supplements during pregnancy?
Yes, omega-3 is essential during pregnancy for fetal development. DHA is critical for brain and retina formation, especially during the third trimester when fetal brain growth accelerates.
Pregnancy guidelines: 200-300mg DHA daily minimum; 500-1000mg total omega-3; Plant-based (ALA) is safe but less efficient—consider algae-based DHA for vegans; Supports maternal cardiovascular health and may reduce preterm birth risk.
Always consult your obstetrician before starting new supplements during pregnancy.
What are the side effects of omega-3 supplements?
Plant-based omega-3 from flaxseed oil is generally well-tolerated with minimal side effects.
Possible mild effects: Digestive discomfort (rare, <5% users); Diarrhea at very high doses (over 3000mg daily); Mild fishy burps (more common with fish oil, rare with plant-based).
How to minimize side effects: Take with meals containing fat; Start with lower dose and gradually increase; Store supplements in cool, dark place to prevent oxidation; Choose high-quality, third-party tested brands.
Contraindications: Blood thinners (may increase bleeding risk); Upcoming surgery (stop 2 weeks prior); Seafood allergy (plant-based omega-3 is safe alternative).
When is the best time to take omega-3 supplements?
Morning with breakfast or evening with dinner—both work equally well. The key is consistency and taking with a meal containing fat for optimal absorption.
Timing strategies: Single daily dose: Morning with breakfast (easy to remember); Split dosing: Half morning, half evening (steadier blood levels, better for anti-inflammatory effects); With largest meal: Maximizes absorption.
Pro tip: Pair with vitamin D supplements (both fat-soluble) and healthy fats (avocado, eggs, nuts) for enhanced bioavailability. Avoid taking on empty stomach to reduce potential digestive discomfort.
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