Dr. Amir Khan, a well-known television doctor and general practitioner in the UK, has made a significant recommendation regarding dietary supplements. He asserts that most individuals in the country are deficient in Omega-3 fatty acids, which can have serious health implications. Khan shared these insights during his segments on ITV’s *Good Morning Britain* and *Lorraine*, emphasizing the need for increased awareness about this essential nutrient.
In a recent Instagram post, Dr. Khan stated, “One of the things I recommend to everyone is Omega-3 fatty acids, but really you can get them from things other than fish.” He explained that inadequate intake of Omega-3 can lead to a range of health issues, including elevated inflammation levels, heart disease, mood disturbances, accelerated brain aging, and poorer pregnancy outcomes.
Understanding Omega-3 Fatty Acids
Dr. Khan clarified the importance of Omega-3 fatty acids by highlighting that they are essential fats. Our bodies cannot produce them, making dietary sources crucial. He noted that Omega-3s are vital for brain health, heart function, eye health, and reducing inflammation, as well as enhancing mood.
He pointed out that modern diets often lack sufficient quantities of the most beneficial types of Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to Khan, “DHA is in particular a major building block for the brain. It literally helps your brain cells communicate properly.” Insufficient levels of DHA can negatively impact concentration, memory, mood, and long-term brain health.
Khan emphasizes that many people do not consume enough oily fish, such as salmon, sardines, and mackerel. In contrast, diets high in ultra-processed foods tend to contain elevated levels of Omega-6 fats, which can inhibit the benefits of Omega-3s.
Alternative Sources and Recommendations
An interesting fact shared by Dr. Khan is that fish do not produce Omega-3s independently. Instead, they acquire them from algae in their natural habitats. This has led to the availability of algae-based Omega-3 supplements, which provide DHA and EPA directly. Khan mentioned, “I take them. They give you DHA and EPA directly just like fish oil but they’re plant-based, great for vegetarians like me.”
For individuals who do not consume fish, Khan suggests considering algae-based supplements as a viable option. He also encourages the inclusion of plant sources like flax seeds, chia seeds, and walnuts in the diet. While these foods contain a different type of Omega-3 that the body must convert into EPA and DHA, incorporating them remains beneficial.
Dr. Khan concludes that long-term low levels of Omega-3 can be linked to various health challenges. He recommends that everyone aims to consume oily fish at least twice a week. If fish is not part of one’s diet, an algae-based supplement is a solid alternative. “Think of Omega-3s as brain nutrition, not just a wellness trend,” he stated, underscoring the critical role these fatty acids play in maintaining overall health.
