Omega-3 is an essential fatty acid — your body cannot make it, so it has to get everything it needs from food. But honestly, how many of us eat fish three to four times a week? I certainly don’t. That’s why I take an omega-3 supplement, and I’ve noticed improvements in my skin, hair and recovery from workouts.

Why omega-3 is an essential fatty acid

Essential means your body cannot make these fatty acids itself. All the omega-3 in your body comes from fish, flaxseed, walnuts or supplements. Unfortunately, fish makes up only a small part of the typical Estonian diet — even Baltic herring appears on our plates less often than it should. That’s precisely why omega-3 capsules are the easiest way for many people to restore the balance.

Omega-3 has two important forms: EPA and DHA. These are found in oily sea fish such as salmon, mackerel and sardines. ALA, the form found in flaxseed, is also beneficial, but your body converts only a fraction of it into EPA and DHA. So if you don’t regularly eat oily fish, fish oil capsules are the most direct route.

Omega-3 and training: faster recovery

I train at the gym five times a week and also spend 8–10 hours cycling. With that kind of training load, joint stiffness and chronic inflammation are serious concerns. Omega-3 fatty acids reduce these symptoms gradually and steadily — over a couple of weeks, rather than as soon as you take the first capsule.

These fatty acids also activate protein synthesis, enhancing the anabolic effect of training. Studies have shown that athletes who took omega-3 had better-functioning muscle mass and achieved better results than those who relied on training alone. The reason is simple: less inflammation, faster recovery and better sleep quality all mean you have more resources available for your next workout.

I’ve also noticed other effects that no one in the shop mentions: a better mood, deeper sleep and less appetite in the evening. These aren’t miracles — they happen because omega-3 supports serotonin and melatonin production and helps keep blood sugar more stable.

10 reasons why omega-3 works

Below are ten scientifically proven reasons why your body needs omega-3:

1. Helps fight depression and anxiety — depression is one of the most common mental health disorders worldwide. Regular omega-3 intake is associated with a lower risk of developing it.
2. Supports vision — DHA is needed for normal visual development and to maintain visual acuity.
3. Helps protect against diabetes — omega-3 increases cells’ sensitivity to insulin and reduces the risk of type II diabetes. Healthy cell walls are the foundation of a healthy metabolism.
4. Helps fight obesity — a diet rich in omega-3 helps reduce body fat and build muscle mass.
5. Keeps stress hormones in check — DHA and EPA reduce cortisol production. People who take fish oil have noticeably lower stress hormone levels.
6. Raises levels of the happiness hormone — omega-3 supports serotonin synthesis, improving mood and relieving symptoms of stress.
7. Relieves menstrual pain — women who regularly take omega-3 experience less abdominal pain associated with their menstrual cycle.
8. Improves sleep quality — low omega-3 levels in the body are associated with poorer sleep, especially in young children. This comes down to melatonin, whose production these fatty acids support.
9. Reduces inflammation — chronic inflammation is one of the main drivers of heart disease. Omega-3 helps through its anti-inflammatory effects.
10. Supports your baby’s development — during the last trimester of pregnancy and while breastfeeding, omega-3 is important for your baby’s brain and eye development and reduces the risk of premature birth.

What omega-3 does in your body

A brief overview of the specific effects omega-3 has on your body:

1. Reduces inflammation by blocking inflammatory mediators
2. Protects your heart and cardiovascular system against atherosclerosis
3. Helps balance cholesterol levels
4. Supports brain function and neurotransmitter synthesis
5. Lowers blood pressure
6. Helps prevent diabetes
7. Speeds up muscle recovery after a workout
8. Supports joint health
9. Relieves arthritis symptoms
10. Helps prevent osteoporosis
11. Reduces the risk of developing schizophrenia

You can find high-quality omega-3 fish oil here.

Frequently asked questions about omega-3

How much omega-3 should you take each day?

The general recommendation for adults is 250–500 mg of EPA and DHA combined per day. Athletes and people who do not eat any fish may need more — check your supplement packaging for the exact amount.

Does omega-3 have any side effects?

At standard doses, fish oil is well tolerated by most people. Some may experience mild digestive upset or fishy burps — these usually subside if you take the capsules with a meal or store them in the refrigerator.

Can flaxseed oil replace fish oil?

Not quite. Flaxseed contains omega-3 in the form of ALA, of which your body converts only 5–10% into the biologically active forms EPA and DHA. If you do not eat any animal products, choosing an algae-derived omega-3 supplement makes sense.

Author: Regina Krukovskaja

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