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As a physician  I  consistently emphasize the importance of Omega 3 fatty acids in maintaining overall health. Omega 3 fatty acids, particularly EPA and DHA, play crucial roles in improving brain function and vision in early years, while also helping to prevent heart disease, dementia, and macular degeneration in later years.

Benefits of Omega 3

Early Years (Improving Brain Function and Vision)

Omega 3 fatty acids are essential for brain development and cognitive function in children. They help improve learning, memory, and even behavior. DHA, in particular, is a critical component of the brain and retina, making it vital for visual development in infants and young children.

Later Years (Preventing Chronic Diseases)

In adults and seniors, Omega 3s are known for their anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease, dementia, and macular degeneration. They help lower triglyceride levels, increase HDL (good) cholesterol, and reduce the buildup of plaques in arteries. Omega 3 has also been shows to reverse fatty liver as I had discussed in this video 

It should be noted that in clinical studies benefit of Omega 3 has been demonstrated with relatively high doses, which is why it is important to choose supplements with adequate amounts of EPA and DHA when choosing a supplement which is right for you. 

Top Omega 3 Supplements by Age Group

Age 1 to 3 Years

Nordic Naturals Baby's DHA Liquid - Omegas From Arctic Cod Liver Oil with Vitamin D3, Safe and Effective for Babies, 60 mL
This supplement is an excellent choice for toddlers and small children. It provides a safe and effective way to ensure your child gets the essential Omega 3s needed for brain and visual development, along with added Vitamin D3 for bone health.

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Nordic Natural's Baby DHA at Amazon

Age 3 to 12 Years

Nature's Way NutraSea Omega-3 Supplement with Zesty Lemon Flavour – 1250 mg EPA + DHA Fish Oil – Support Healthy Heart and Brain Function in Kids and Adults – GMO Free, 200 mL Liquid
This zesty lemon-flavored supplement is perfect for children, making it easier for them to take. It supports healthy heart and brain function, crucial during the growing years.

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Nature's Way Omega 3 at Amazon

Age 12 to 18 Years

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Click to explore Sesame Street Brilliant Omega-3 Kids Gummy with DHA by Webber Naturals, 120 Gummies, For Children Age 3 and Up

Nature's Way NutraSea Omega 3 Softgels – 1250 mg EPA + DHA - Cardiovascular & Brain Health - Omega 3 Fish Oil Supplement - Fresh Mint flavour, 60 Softgels
These softgels provide a convenient way for teenagers to get their daily dose of Omega 3s, supporting cardiovascular and brain health during these critical developmental years.

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NutraSea Omega 3 at Amazon

Age 18 and Older

Vitasave Omega-3 Fish Oil Supplement [120 Softgels] - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA
This high-potency supplement is ideal for adults, offering a high dose of EPA and DHA to support heart health, cognitive function, and overall well-being.

  • Since this is 'triple strength' once a day dosage is sufficient for most individuals

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Vitasave Omega 3 at Amazon

Prenatal Omega 3

Platinum Naturals - Prenatal Omega-3 DHA | Pharmaceutical Grade | 30 Softgels
This prenatal supplement provides DHA essential for fetal brain and eye development, making it a vital addition to the diet of expecting mothers.

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Platinum Naturals Prenatal Omega 3 at Amazon

Vegan Alternatives

While vegan Omega 3 supplements can be more expensive and typically contain lower amounts of EPA and DHA compared to their non-vegan counterparts, they are suitable for those who follow a strict vegan diet. A higher overall dosage may be required however to achieve desirable effect. 

Nature's Way NutraVege Kids Omega-3 Supplement, Plant-Based, Vegetarian, Vegan-friendly, 500 mg of EPA + DHA, 500 IU Vegan Vitamin D3, Citrus Punch, 150 ml Liquid

This plant-based supplement is a great option for vegan children, providing essential Omega 3s and Vitamin D3 in a kid-friendly citrus punch flavor.

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NutraVeg Vegan Omega 3 at Amazon

Nature's Way NutraSea Omega 3 Softgels – 1250 mg EPA + DHA - Cardiovascular & Brain Health - Omega 3 Fish Oil Supplement - Fresh Mint flavour, 60 Softgels

These softgels are suitable for vegans looking to maintain cardiovascular and brain health.

  • once a day dosage is sufficient for most individuals

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NutraVeg Vegan Omega 3 at Amazon

Freshfield Prenatal Omega 3 DHA Supplement: 225 mg DHA per capsule, Algae Oil, Vegan Friendly, Supports Lactation & Brain Development. Mercury Free, Carbon Neutral, Plastic Negative (Prenatal 60)

 

This supplement is designed for vegan pregnant women, supporting fetal brain development and maternal health.

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Freshfield Vegan Prenatal Omega 3 at Amazon

 

Recommended Multivitamin for Adults

Multi Vitamin & Multi Mineral with Antioxidants Lycopene & Lutein

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Click to Explore Centrum Adult Forte Essentials Mulitvitamins/Minerals Supplement for Men & Women

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Click to Buy- Centrum Select Essentials 50+ Multivitamin and Multimineral Supplement

 Protein Powder for Adults

Meal Replacement Shake, Vegan Protein Powder Purely Inspired Organic All In One Plant Based Protein Powder for Women & Men Organic Protein Powder Vegan Friendly, Vanilla 

Purely Inspired Organic All In One - Vanilla

Click to buy on Amazon

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Meal Replacement Shake, Vegan Protein Powder | Purely Inspired Organic All In One | Plant Based Protein Powder for Women & Men | Organic Protein Powder | Vegan Friendly, Chocolate 

Purely Inspired Organic All In One - Chocolate
Benefits: Provides a complete protein source with less inflammation. A relatively higher amount is required compared to animal-based proteins, but it's less inflammatory. This product combines protein with 1 billion CFU probiotic per scoop available in two flavors.

Click to buy on Amazon