July 2023 | Eurobio


Omega-3 fatty acids are essential fats that carry important benefits to our heart, brain and overall health. They are considered essential fats as the human body is unable to produce omega-3 fatty acids, therefore it can only be obtained through diet. Omega-3 fatty acids are commonly found in certain foods and supplements. There are many types of omega-3 fatty acids with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) being the most commonly known types. In this post, we will be discussing the importance of omega-3 fatty acids and exploring the common questions surrounding omega-3 fatty acids.  

What is omega-3 fish oil?

Omega-3 fish oil refers to a type of supplement that contains omega-3 fatty acids, specifically EPA and DHA, which are derived from fatty fishes. There are several fishes that are known for their high omega-3 fatty acids content, such as salmon, mackerel, sardines, anchovies and tuna. Due to their high omega-3 content, they are commonly used as a good source of fish oil. 

Fish platter as a source of high omega-3 fatty acids

Omega-3 fish oil comes in different strengths and forms, and the most popular forms are in softgel capsules. Some fish oils are also available in liquid oils and gummies.

Here are some common questions surrounding Omega-3 fish oil where we will provide answers to: 

  • Are omega-3 fish oils good for heart health?

    Yes. Omega-3 has been extensively studied for its positive impact on heart health. Many studies have shown that getting enough EPA and DHA as part of a healthy diet may help to keep our heart healthy and protect us from some heart problems. For example, the American Heart Association recommends eating 2 servings of fish per week, particularly fatty fish to reduce your risk of some heart problems. Some studies also suggest that Omega-3 can help to reduce blood pressure and reduce triglycerides level. 

  • Can people with brain and mental health benefit from omega-3 fish oils? 

    It’s a fact. DHA, which is a major component of omega-3 fish oils, is essential for proper brain development and function. DHA is involved in maintaining cognitive function, memory, and mood regulation. Consuming adequate amounts of Omega-3s has been linked to improving cognitive function, reduce risk of age-related cognitive decline, and decrease the likelihood of developing conditions like Alzheimer’s disease. 

    Omega 3 fish oils are essential for proper brain development and function

  • How much Omega-3 is enough? 

    Generally, there is no official recommended dosage of how much Omega-3 a person should take in a day, but most health organizations agree that 250mg500mg of combined EPA and DHA should be sufficient for adults to maintain their overall health. Some may suggest higher amounts for people with different health conditions. 

  • Is diet alone enough to obtain sufficient Omega-3 fatty acids? 

    While you can obtain Omega-3 through diet, Omega-3 fish oil supplements are a popular way to increase the intake of EPA and DHA, especially for individuals who do not consume enough fish in their diet or have specific dietary restrictions, in order to meet their omega-3 requirements. 

  • Is eating fish the only way to get your Omega-3s? 

    While fish oil is a popular and common source of omega-3 fatty acids, it’s not the only option available. Omega-3 fatty acids can also be obtained from other sources such as  certain plant-based sources like flaxseeds, chia seeds, and walnuts. These plant-based sources are great options for people who follow a vegetarian or vegan diet to get adequate Omega-3 in their diet. Omega-3 fish oils can also be taken with other supplements to complement its benefits such as vitamin D, vitamin E and multivitamins. 

    Omega 3 fatty acids can be obtained from flaxseeds, chia seeds and walnuts

  • Is that true that Omega-3 fish oils are only beneficial for people with heart and brain health concerns? 

    Besides heart and brain health, the anti-inflammatory properties of Omega-3 fatty acid makes them beneficial for conditions that involve joint inflammation such as osteoarthritis, rheumatoid arthritis, joint pain, and other inflammatory disorders, and provide relief from pain and stiffness. Also, one lesser-known benefit of Omega-3 fatty acids is its benefits for skin health. Due to its anti-inflammatory properties, a diet rich in Omega-3s may help to prevent or reduce the severity of acne, suggesting that acne may be primarily caused by inflammation. Omega-3 may also maintain healthy skin by supporting skin barrier function. This helps to promote moisture retention, fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and psoriasis. 

    Omega 3 fatty acids has its own benefits for skin health

  • Is taking omega 3 fish oils safe?  

    When taking as recommended, fish oils are generally safe. Many people are generally concerned about the toxic chemicals, especially mercury content in fish oils. During manufacturing, fish oils typically undergo a process called molecular distillation to remove all the environmental toxins and impurities such as mercury and other heavy metals, leaving behind only the key beneficial components of the fish oil. Fish oil supplements should be sourced from reputable manufacturers who adhere to strict quality standards. 

  • Can Omega-3 fish oils replace a healthy diet? 

    Just like any other supplements, Omega-3 fish oil should not replace but taken as a complement to a balanced and healthy diet. It is important to consume a variety of fresh fruits and vegetables, whole grains and protein alongside with Omega-3 fish oils. 

Omega-3 fatty acids, particularly EPA and DHA, offer numerous health benefits and they are a great addition to a healthy diet. As the needs of Omega-3 fatty acids vary by individual, and depending on the individual’s diet, there will be some who may need it more than othersIt is always advisable to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions or are taking some medications. 


  1. American Heart Association: To be a relentless force for a world of longer, healthier lives. www.heart.org. (n.d.). https://www.heart.org/en/  
  2. Hjalmarsdottir, F. (2022, October 14). How much omega-3 should you take per day?. Healthline. https://www.healthline.com/nutrition/how-much-omega-3
  3. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – omega-3 fatty acids. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#:~:text=Omega%2D3%20fatty%20acids%20are,%2C%20soybean%2C%20and%20canola%20oils.  

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Bones provide shape and support for our body, as well as providing protection to some vital organs. Due to its importance, maintaining healthy bones is crucial as it also facilitates our movement. While calcium and vitamin D are well-known for their role in bone health, there are several other essential supplements that can support and enhance bone strength. In this article, we will be discussing the importance of bone health, exploring other vitamins and minerals that support and contribute to bone health and what we can do to maintain good bone health. 

What is considered healthy bones?

Healthy bones are characterised by adequate bone density, strength and flexibility. Bone density refers to the amount of mineral content present in bones, while bone strength refers to the ability of bones to withstand pressure and fractures. Although bones need to be strong in order to support our body, they are actually flexible. Flexibility allows bones to bend and absorb impact without breaking. 

Bones are constantly being renewed by our body and they can heal themselves when broken. As we get older, our bones will become less dense and weaker. Some bones may even be hollow and fragile which makes bones more prone to fractures and other bone related conditions such as osteoporosis 

Bones become less dense and weaker as we get older

Calcium is needed to build and maintain strong bones, while vitamin D helps our body to absorb and retain calciumTherefore, it is not surprising that people often associate bone health with calcium and vitamin D intake. However, besides calcium and vitamin D, there are also many types of nutrients that are important in keeping our bones healthy, which we will discuss together with the role of calcium and vitamin D further in this post.  

Essential vitamins, minerals and nutrients for bone health

Bone health is important as we grow older and our bone mass become less dense.  Osteoporosis is a condition that causes our bones to thin. As we age, our bone tissue and structure will become weaker, putting our bones at greater risk of fractures. 

There are many nutrients that play a role in bone health. We are able to get most of the nutrients via food intake to keep our bones healthy and functioning well but some nutrients require extra effort to ensure adequate intake, especially as we get older.  

Common vitamins and minerals that are good for bone health are listed below: 

  • Calcium

    Calcium is the primary mineral found in bones and adequate calcium is important to ensure the strength and structure of the bone. Inadequate calcium will lead to a gradual decrease in bone mineral density as our body may draw calcium from the bones to maintain its essential functions. This can lead to weakened bones and an increased risk of fractures, leading to increased risk of osteoporosis. 

  • Vitamin D

    Vitamin D is needed for the absorption of calcium in our intestines. It also helps to regulate the level of calcium and phosphorus in our blood, supports the functioning of cells involved in bone remodeling and helps prevent the loss of calcium from bones. Our bodies are able to produce vitamin D when we are exposed to the sun, but excessive sun exposure without sun protection or sunscreen will increase our risk of skin cancer. Another alternative way to obtain sufficient vitamin D is through diet and supplementation. 

    Our bodies are able to produce vitamin D when we are exposed to the sun

  • Magnesium

    Magnesium is increasingly recognized as an important contributor to bone health. It is crucial for maintaining the structure and integrity of bones. Studies show that an adequate magnesium intake will result in higher bone mineral density.

  • B vitamins

    B group vitamins, including vitamin B12, may affect bone health. There are a few studies indicating that low levels of vitamin B12 are linked to decreased bone mineral density. Vitamin B12 also contributes to bone health indirectly as it is involved in red blood cell production. Red blood cells deliver oxygen and nutrients to bone tissues, aiding in their growth and repair. Calcium pantothenate, which is a water-soluble type of vitamin B5, helps to keep strong bone tissues as well as teeth, in addition to a healthy and balanced nervous system. 

  • Phosphorus

    Phosphorus is commonly found in the bones and teeth. Along with calcium, phosphorus provides strength and stability to bones. Phosphorus is also involved in energy metabolism and the production of ATP, which is important for bone cell function. 

It’s important to note that all vitamins and minerals work synergistically and deficiencies in any of them can impact bone health. While these vitamins and minerals listed above are the more common ones, some others nutrients such as zinc, vitamin C ,vitamin K and protein may have impact on bone health as well. 

Are supplements alone enough?

Vitamins and minerals for bone health can be obtained from various food sources in a well-balanced diet. Health supplements, although not designed to replace food, can be helpful in certain situations, especially when there’s a deficiency of certain nutrients or if one has specific health conditions that require certain vitamins that are not obtainable from diet alone. The food and medicine that we take, as well as some medical conditions can influence the health of our bones. Generally, it is best to have a healthy diet and complement with supplements when needed and always consult your healthcare professional before starting any new supplement regimen.

How to keep bones healthy

Taking care of bone health involves a combination of lifestyle choices and proper nutrition. Maintaining healthy bones is especially important as we age, as bone mass tends to decrease over time. Here are some key strategies to help maintain and taking care of your bones:

  • Regular exercise

    Weight-bearing exercises and resistance training can help to stimulate bone formation and maintain bone density. Exercise such as walking, jogging and strength training together with muscle-strengthening activities can help in maintaining bone health 

    Regular exercising help to maintain bone density and health

  • Balanced diet

    It is important to consume a variety of nutrient-rich foods including dairy products, sardines, dark leafy vegetables, legumes and whole grains in your daily diet. Ensure an adequate intake of calcium, vitamin D, magnesium and other essential vitamins and minerals for bone health. 

  • Limit alcohol intake 

    Excessive alcohol intake can negatively affect bone health. Limit alcohol intake to moderate levels or avoid it altogether. 

  • Limit alcohol intake 

    Excessive alcohol intake can negatively affect bone health. Limit alcohol intake to moderate levels or avoid it altogether. 

  • Avoid smoking

    Studies have shown that smoking reduces the blood supply to bones and other tissues in our body. Smoking also decreases the absorption of calcium from the diet. This will cause a decrease in bone density and an increased risk of fracture. 

Bone health is important at every stage of life. Maintaining healthy bones is a lifelong commitment. It is important to start adopting these strategies as part of a healthy lifestyle. Regular visits to your doctors and schedule regular check-ups are also important to assess and monitor your bone health, and to reduce the risk of any bone-related conditions. It is never too early to start prioritizing your health and build strong healthy bones. 



  1. Berkheiser, K. (2022, October 28). 9 health benefits of Vitamin B12, based on science. Healthline. https://www.healthline.com/nutrition/vitamin-b12-benefits 
  2. Groenendijk, I., van Delft, M., Versloot, P., van Loon, L. J. C., & de Groot, L. C. P. G. M. (2022). Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone, 154, 116233. https://doi.org/10.1016/j.bone.2021.116233 

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