You’ve likely come across the rage that is the low-carb, high-fat ketogenic diet—i.e. the “keto” diet. And the hype is valid enough, as researchers have diligently delved into its health benefits such as weight management and better heart health. That said, you don’t change everything about your lifestyle once you begin a diet—such as any supplements you take. And today, we’re focused on omega 3—and if it goes well with the keto diet.
Curious about whether omega 3 supplements are a great addition to your supplement routine while you’re on a keto diet? This is the guide for you.
Understanding Omega 3 Supplements
Right off the bat, you’ll find numerous advantages of omega 3 best fish oil, even on a keto diet. There are countless reasons to incorporate this amazing nutrient into your daily regimen.
You’ll find the richest supplement of omega 3 in fish oil supplements. Extracted from fatty fish, it is quite valuable for your health. Omega 3 supplements can elevate organ health and improve functionality, top examples being:
- promotes heart health
- supports bone & joints
- enhances cognitive function
Browse the aisles of your local medical store or health food store, and you’ll find omega 3 supplements in liquid form, as softgels, and as capsules.
You can consume fish oil with or without food, though the rules change depending on one’s health. Also, since we’re discussing the keto diet here, you have to watch out for possible side effects of taking the supplements on an empty stomach or with certain foods.
How Does Omega 3 Work Wonders During Keto?
Omega 3 fatty acids in fish oil play a crucial role in various functions within your body.
Start with regulation of inflammation—and this is perfect if you’re going keto. A ketogenic routine initially places stress on your body. The free radicals that damage cells may go haywire—and omega 3 provides the perfect support to regulate these.
Then, there are the benefits to your cognitive health. The ketogenic diet is already advantageous for your mental health. In fact, it’s also suggested to be effective against neurocognitive diseases such as epilepsy. Given that omega 3, especially the DHA fatty acids improves brain health and memory, you’re in for a great experience.
And finally, there’s cardiac health to consider. Since the keto diet is high in fat, it may increase the risk of poor heart health—one of the reasons it receives criticism. However, with proper supportive care, you can counter the fat-forming side effects of keto. Other than regular exercise, you can take omega 3, which offers perks such as:
- Lowering your triglyceride levels and risk of blockages
- Opening up arteries and maintaining blood flow
- Supports good cholesterol (HDL) and lowers bad cholesterol (LDL)
Fish oil also works wonders for enhancing bone and joint health, supporting vision, and nourishing your skin. However, in order to gain the full spectrum of omega 3 health benefits, you need the best quality.
What Omega 3 Is Ideal For The Keto Diet?
When it comes to fish oil supplements, the options can be overwhelming. However, there are some key factors you can consider as standard guidelines for an effective supplement for your keto diet.
First and foremost, go for an omega 3 supplement that is rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids are the star players behind all the benefits of omega 3 supplements. Additionally, make sure to choose a fish oil supplement that has undergone purification. This process removes any toxins or impurities, guaranteeing a clean and safe product.
Last but not least, steer clear of fish oil supplements that contain toxins such as mercury and PCBs. These can have adverse effects on your health, and impede your keto diet efforts.
How Much Omega 3 Should You Take On A Keto Diet?
Curious about how much omega 3 should you take?
In most cases, the amount of omega 3 supplements is not one-size-fits-all. Based on the purpose and extent of your keto diet, you need to determine the amount based on the type of fish oil, the dosage, and any health conditions.
The American Heart Association suggests that adults should aim for a minimum of two servings of fish per week. Convert this into omega 3 fish oil terms, and you should be good to go on one to two grams. Unless you have a specific therapeutic reason, this dosage on a daily basis should be sufficient to meet your basic needs.
Wondering why you can’t just eat a hearty fish-rich meal instead> Omega 3 supplements are not just made for a convenient way to get a concentrated amount of EPA and DHA, but also because you may be allergic to fish or have a general dislike for this kind of meat.
Tips To Safely Consume Omega 3 With Keto
The standard dosage of omega 3 supplements has a low probability of adverse effects. However, it is always best that you consult with your nutritionist to know for sure whether omega 3 goes with your keto routine, especially if you are taking any medications that may interact with omega 3. Additionally, your omega 3 strategy during keto should also take into account the amount of fatty fish in your diet. Overconsumption of omega 3 is a recipe for gut pain and discomfort.
Of course, it is important to trust the brand you purchase from. Look out for some form of third-party testing, check the expiration date, and ensure that the pills do not have unnecessary flavoring and preservatives.
For those of you following a vegan lifestyle, look for EPA and DHA derived from algae. While this option may be slightly more expensive, it provides a solid and effective alternative.
Bottom Line: Omega 3 Supplements & Keto? Go Ahead!
Omega 3 is a fantastic addition to a keto diet, offering advantages you cannot miss! Incorporating omega 3 fish oil into your routine can elevate your efforts to lose weight and boost energy levels. On a final note, before you embark on a keto diet, schedule a consultation with your nutritionist to get the green light on omega 3 consumption during this diet.
