Should You Take an Omega-3 Fatty Acid Supplement?

When it comes to omega-3 fatty acids, many of us think popping a supplement is the easiest and most efficient way to reap their benefits. 

But here's the truth: omega-3s from whole foods are far superior to their supplement counterparts, and relying on pills can actually pose more risks than you might realize. 

While supplements seem convenient, there are significant concerns surrounding them. Omega-3 capsules can easily become rancid over time, especially if they aren't stored properly or are of low quality. Rancid omega-3 oils can do more harm than good, potentially introducing harmful toxins into your body instead of nourishing it. But that's not all—omega-3 supplements have also been linked to dangerous health outcomes, such as atrial fibrillation, a type of irregular heartbeat that can lead to serious complications. 

This is why choosing omega-3s from whole foods is the smarter, safer option. By incorporating natural sources like fish and fish oil into your diet, you're not only getting high-quality, easily absorbed omega-3s but also a host of other essential nutrients that supplements simply can’t replicate. Plus, whole foods are packed with other vital nutrients—like proteins, vitamins, and minerals—that support your overall health in ways that isolated supplements never could.

I made an Instagram reel about fish oil supplements that you can watch HERE.

In very special circumstances, such as individuals with very high triglyceride levels, we may recommend high dose, omega-3 fatty acids as one possible treatment so it is best to consult with your physician if you have any chronic medical conditions.

The Amazing Health Benefits of Omega-3 Fatty Acids from Fish 

Omega-3 fatty acids, particularly EPA and DHA, are essential fats that your body needs to thrive. They are well known for their heart health benefits, including reducing the risk of heart disease, lowering inflammation, and improving cholesterol levels. But omega-3s are not just good for your heart—they also support your brain health, improve mood, and can even help reduce symptoms of depression and anxiety. These essential fats are also vital for joint health and eye health.

In addition, omega-3s are critical for supporting healthy skin, fighting inflammation in the body, and even promoting cognitive function as we age. The best part? When these healthy fats come from whole foods, like fish, they are in their most bioavailable form, meaning your body can absorb and use them more effectively. 

How Often Should You Consume Fish to Maximize the Benefits and Minimize Toxin Exposure? 

While fish are undoubtedly a great source of omega-3 fatty acids, it’s important to consume them in a way that maximizes the health benefits while minimizing potential toxin exposure. Fish are often exposed to methyl mercury, PCBs, and other harmful toxins from polluted waters, so it’s essential to choose the right types of fish and eat them in moderation. 

For most people, 2-3 servings of fish per week is ideal to get the benefits of omega-3s without overloading your body with toxins. Opt for fatty fish like salmon, mackerel, sardines, and anchovies, which are higher in omega-3s and tend to have lower levels of harmful toxins. Wild-caught fish are typically a better choice over farmed fish, as they tend to have fewer contaminants. 

Remember, balance is key! By rotating your fish choices and being mindful of their source, you can enjoy the incredible benefits of omega-3 fatty acids while minimizing toxin exposure. 

Simple and Delicious Salmon Recipe 

Here’s a simple and flavorful recipe from my eBook, The Enso Kitchen, to help you incorporate more omega-3-rich fish into your meals:

Mediterranean Salmon 

Ingredients:

• 2 lb. filet of wild sockeye salmon (~1 inch thick)
•  1-2 teaspoons fine sea salt, freshly ground black pepper to taste
•  1 tablespoon garlic granules
•  1 tablespoon paprika
•  2 teaspoons Herbs de Provence
•  Juice of 1/2 large lemon
•  3 tablespoons olive oil
•  1 lemon, sliced 

Instructions:

1. Preheat your oven to 400 degrees. Wash and pat dry the salmon filet. Season salmon filet with salt and pepper. Next, season with enough garlic granules/powder to evenly coat the entire filet. Then, do the same with the paprika - don’t be afraid as this is a well-seasoned salmon! Sprinkle lightly with Herbs de Provence.
2. Add the lemon juice and olive oil so that they are evenly distributed. The spices may start to wash off of the fish- with a brush, just sweep them back onto the filet. Top with lemon slices. Bake for 25-30 minutes.

Serve with your favorite roasted veggie or salad and a side of cooked farro or quinoa.

This recipe is not only packed with omega-3s but is also easy to prepare and delicious, making it a perfect choice for busy days when you still want to nourish your body with the best nutrients. 

The Enso Kitchen: Your Solution for Optimizing Health and Weight Loss 

If you’re a busy professional looking to take control of your health and lose weight for good, I’ve created something just for you: The Enso Kitchen eBook. 

This guide is packed with 42 delicious, simple recipes like the one above, designed to help you optimize your health, boost energy, and achieve sustainable weight loss. These recipes are not just tasty—they are the same ones I use with my private clients, and they’ve been proven to deliver real results. 

Whether you're dealing with chronic health issues like diabetes, elevated cholesterol, or high blood pressure, you want to lose that stubborn belly fat and weight for good or you just want to feel better and more energized, The Enso Kitchen is the tool you need to transform your life. 

These recipes have been carefully curated to support overall health, help you lose weight in a sustainable way, and reverse common chronic conditions. They focus on nutrient-dense, whole foods that nourish your body, increase your energy, and support long-term well-being. 

Take charge of your health today with The Enso Kitchen—your roadmap to vibrant health, sustainable weight loss, and a life full of energy and vitality. You can order your copy HERE :)  

I am so excited for you to dive in and take charge of your weight and wellness FOR GOOD!

Cheers to healthy living,

Dr. Solmaz