The Alpha and Omega: Understanding Omega-3 Fatty Acids

Laging pagod? Hirap mag-focus? Madalas sumakit ang kasu-kasuan o parang ang bagal ng metabolism? Baka kulang ka lang sa Omega-3 fatty acids!

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids (Omega-3s) are polyunsaturated fats (PUFAs) that play important roles in your body. Your body cannot produce enough Omega-3s to meet your needs, so these essential nutrients must come from the foods you eat or supplements.

What Are the Functions of Omega-3 in the Body?

Omega-3s are important because they are essential components of the membranes surrounding each cell in the body, and provide you energy. They support brain, cardiovascular, endocrine, immune, and respiratory health. Omega-3s are found in high concentrations in the retina of the eyes and may support eye health by maintaining eye moisture and tear production. Other than that, they are also found in high concentrations in sperm cells.

What Are the Beneficial Effects of Omega-3 on the Body?

Omega-3 fatty acids help protect the heart by lowering triglyceride levels and reducing the risk of atherosclerosis. They also support mental health by boosting the effectiveness of antidepressants and improve joint mobility in those with rheumatoid arthritis due to their anti-inflammatory properties. Omega-3s can also enhance joint flexibility and alleviate symptoms of rheumatoid arthritis, as they may have anti-inflammatory effects. Additionally, these essential fats are crucial during pregnancy as they promote healthy fetal development.

What Are the Types of Omega-3s?

1. EPA (Eicosapentaenoic acid) – EPA is a marine Omega-3 because it is found in fish. It supports heart health and fights inflammation.

2. DHA (Docosahexaenoic acid) – DHA is a marine Omega-3 fatty acid also found in fish. It is essential for brain and eye health.

3. ALA (Alpha-linolenic acid) - Is found in plant sources but must be converted into EPA/DHA.

What Are the Signs You Might Be Low on Omega-3?

Low Omega-3 levels have been linked to symptoms like dry skin and eyes, mood swings, and specific cognitive issues, but these symptoms are non-specific and do not confirm a deficiency. Testing and a clinical evaluation by a doctor are still recommended.

Reasons Why Filipinos Don’t Get Enough Omega-3

The typical Filipino diet is often lacking in Omega-3 because it favors processed, salty, and sugary foods over nuts and fatty fish. While local fish like bangus and galunggong naturally contain EPA and DHA, these healthy fats are often destroyed by the popular Filipino habit of deep-frying. This leads to an imbalance where people consume too much Omega-6 and not enough Omega-3. These dietary gaps, combined with low awareness and inflammatory lifestyle factors like smoking and stress, make it difficult for many Filipinos to get the heart and brain benefits of these essential fats.

How to Boost Your Omega-3 Intake

Eat More Omega-3-Rich Foods at least twice a week.

• Fatty fish include sardines, bangus, salmon, tuna, mackerel, cod, and herring.

• Other seafood options include oysters, crab, and shrimp.

• Nuts, seeds, and vegetables: walnuts, chia seeds, and leafy greens.

• Vegetable oils: flaxseed oil, soybean oil, and canola oil.

Fortified foods include certain eggs, yogurt, milk, soy beverages, cereals, pasta, and juices.

Are There Benefits to Adding Omega-3 Fatty Acids to Other Vitamins?

Cholecalciferol (Vitamin D3) plus Omega-3 Fatty Acids

• Vitamin D and Omega-3 both affect immune regulation, inflammation, and heart health, possibly through different but complementary pathways.

• In the large VITAL trial, a combination of Vitamin D 2000 IU/day plus Omega-3 (1 g/day) was linked to a 31% reduced risk of developing autoimmune diseases like rheumatoid arthritis, autoimmune thyroid disease, psoriasis, and others compared to placebo. 


  
  

Alpha-tocopherol (Vitamin E) plus Omega-3 Fatty Acids

• Vitamin E is a fat-soluble antioxidant that helps protect Omega-3s from oxidative damage both in the capsule and inside your cells, supporting the stability and function of Omega-3s.

Omega-3 plus Vitamin E plus Vitamin D

• Safe and useful when taken together.

• May provide combined metabolic and immune support, as mentioned above.

Consider Omega-3 Supplementations

For busy Filipinos or those who don’t eat fish regularly, fish oil supplements with EPA + DHA can help. Omega-3 dietary supplements may also include krill oil, cod liver oil, and algal oil. 

Tips for Choosing a Quality Supplement

These are the details you need to check for when choosing a quality supplement:


• High EPA + DHA content - At least 300-600 mg of EPA + DHA per 1,000 mg capsule.

• Third-party or independent testing seals - Seals such as the International Fish Oil Standards Program (IFOS), ensure purity. 

• TG or rTG (reformed triglycerides form) - Preferred over EE (ethyl esters) for better absorption. 

• Oxidation and freshness indicators - Check the manufacturing or “best before” date. Make sure the container is kept in a cool, dark place to slow down rancidity. Supplements with antioxidants such as Vitamin E are preferable to protect the oils from oxidation. Fish oil capsules that smell strongly fishy or taste metallic are probably oxidized. 

• Purification to remove mercury, PCBs, and dioxins - Look for origin statements like “from wild-caught anchovies, sardines, or mackerel” Smaller fish equals fewer toxins. Avoid unspecified “fish oil blend.” 

• Unnecessary fillers - Avoid products that contain artificial colors, flavors, or soybean oil fillers.

• Sustainable, traceable sources - Make sure the supplement is certified by the MSC (Marine Stewardship Council) or Environmental Defense Fund certification. Likewise, “Friend of the Sea” or “Sustainable Fisheries Partnership” labels indicate ethical and environmentally friendly sourcing. 

Adding Vitamin D and E is safe and beneficial at moderate, recommended doses. Omega-3s are small nutrients with big benefits for your heart, brain, skin, and overall health. Kung hindi sapat ang nakukuha mo sa pagkain, consider supporting your body with a trusted Omega-3 supplement para mas handa kang harapin ang bawat araw!

References

1. Cleveland Clinic. (2025). Omega-3 Fatty Acids. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-Omega-3-fatty-acids 

2. Kabala, J. (2021). 5 signs and symptoms of Omega-3 deficiency. Healthline. https://www.healthline.com/nutrition/Omega-3-deficiency

3. Office of Dietary Supplements. (2022). Omega-3 Fatty Acids. National Institutes of Health. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#:~:text=professional%20fact%20sheet.-,What%20are%20Omega%2D3%20fatty%20acids%20and%20what%20do%20they,of%20hormone%2Dproducing%20glands). 

4. Buban, C. E. (2011). Increase fish oil in diet, doctors urge. Philippine Daily Inquirer. https://business.inquirer.net/28485/increase-fish-oil-in-diet-doctors-urge 

5. Briones, et al. Assessment of Omega-6/Omega-3 Polyunsaturated Fatty Acid Ratio of Common Filipino Foods. FNRI-DOST. https://fnri.dost.gov.ph/images/sources/SeminarSeries/43rd/Assessment-of-Omega-6Omega-3.pdf 

6. Chavoustie, C. (2025). Can fish oils and Omega-3 oils benefit health? Medical News Today. https://www.medicalnewstoday.com/articles/40253#:~:text=Key%20takeaways,%2C%20retina%2C%20and%20sperm%20cells __

7. Pruthi, M.D. (2023). Omega-3 in fish: How eating fish helps your heart. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/Omega-3/art-20045614 

8. Saboori, S., Djalali, M., Yousefi Rad, E., Nematipour, E., Saboor-Yaraghi, A. A., Javanbakht, M. H., Eshraghian, M. R., Ramezani, A., & Koohdani, F. (2016). Various effects of Omega-3 and Omega-3 plus vitamin E supplementation on serum glucose level and insulin resistance in patients with coronary artery disease. Iranian Journal of Public Health, 45(11), 1465–1472. https://pmc.ncbi.nlm.nih.gov/articles/PMC5182255/ 

9. Hahn, J., Cook, N. R., Alexander, E. K., Friedman, S., Walter, J., Bubes, V., Kotler, G., Lee, I. M., Manson, J. E., & Costenbader, K. H. (2022). Vitamin D and marine Omega-3 fatty acid supplementation and incident autoimmune disease: The VITAL randomized controlled trial. BMJ, 376, e066452. https://doi.org/10.1136/bmj-2021-066452 

10. Razavi, M., Jamilian, M., Samimi, M., Afshar Ebrahimi, F., Taghizadeh, M., Bekhradi, R., Seyed Hosseini, E., Haddad Kashani, H., Karamali, M., & Asemi, Z. (2017). The effects of vitamin D and Omega-3 fatty acids co-supplementation on biomarkers of inflammation, oxidative stress, and pregnancy outcomes in patients with gestational diabetes. Nutrition & Metabolism, 14(1), 80. https://doi.org/10.1186/s12986-017-0236-9 

11. Sepidarkish M, Morvaridzadeh M, Akbari-Fakhrabadi M, Almasi-Hashiani A, Rezaeinejad M, Heshmati J. A systematic review and meta-analysis examining the impact of Omega-3 fatty acids combined with vitamin E supplementation on lipid profiles. Diabetes Metab Syndr. 2019 Mar-Apr;13(2):1649-1656. doi: 10.1016/j.dsx.2019.03.018. Epub 2019 Mar 16. PMID:31336536. https://pubmed.ncbi.nlm.nih.gov/31336536/ 

12. Jamilian, M., Hashemi Dizaji, S., Bahmani, F., Taghizadeh, M., Memarzadeh, M. R., Karamali, M., Akbari, M., & Asemi, Z. (2017). A randomized controlled clinical trial investigating the effects of Omega-3 fatty acids and vitamin E co-supplementation on biomarkers of oxidative stress, inflammation, and pregnancy outcomes in gestational diabetes. Canadian Journal of Diabetes, 41(2), 143-149. https://doi.org/10.1016/j.jcjd.2016.09.004 

13. Skulas-Ray, A. et al. (2019). Omega-3 fatty acids for the management of hypertriglyceridemia: A science advisory from the American Heart Association. Circulation, 139(4), e56–e66. https://doi.org/10.1161/CIR.0000000000000709 _

14. Varma, A. (2024). Omega-3 supplement guide. Healthline. https://www.healthline.com/nutrition/Omega-3-supplement-guide?utm_source=chatgpt.com 

15. Hopp, C. (2024). Omega-3 supplements: What you need to know. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/Omega3-supplements-what-you-need-to-know 

16. Ton, J., & Korownyk, C. (2018). Omega-3 supplements for dry eye. Can Fam Physician, 64(11): 826. https://pmc.ncbi.nlm.nih.gov/articles/PMC6234923/?utm_source=chatgpt.com 

Related Product

Omega-Gold