June 2, 2025 • 20 mins
In this episode of Mindful Objective, we explore one of the most overlooked foundations of health—Omega-3 fatty acids. While most people associate them with heart support, Omega-3s play a much bigger role in brain function, inflammation balance, mood regulation, and cellular health.
We break down what Omega-3s really are, the difference between ALA, EPA, and DHA, and why plant-based sources alone usually aren’t enough. You’ll learn why so many people are unknowingly deficient—even those eating “healthy”—and how to identify symptoms that may signal a deeper imbalance.
We also walk through the power of Omega-3 Index testing, an easy at-home lab that gives a clear snapshot of your EPA/DHA levels, Omega-6 ratio, and overall fatty acid profile. We explain how to interpret results, what levels are considered optimal, and how these numbers tie into long-term cardiovascular and cognitive health.
Plus, we share how to choose the right supplement, avoid common mistakes, and determine a personalized dose based on your lifestyle and needs.
This is about giving your body what it’s quietly been asking for—and restoring a balance most of us have lost in today’s processed world.
📍 Learn more or order your Omega-3 test at mindfulobjective.com
🎧 Available on all major platforms
🛒 Professional-grade supplements and labs are always 20% off retail inside our store
🎧 Tune in now—and if you’re ready to get real answers, visit MindfulObjective.com to explore functional gut testing and personalized healing protocols.
📝 Disclaimer: This podcast is for informational purposes only and does not diagnose, treat, or cure any disease. Always consult a healthcare professional before making dietary changes. By listening to this podcast, you acknowledge that you understand and agree to this disclaimer.
📍If today’s conversation helped reframe your symptoms or sparked a question of your own, share the episode with someone who could benefit. For more insights, resources, and ways to connect, visit mindfulobjective.com or follow along on social media @mindfulobjective.
📍Submit a show question at https://mindfulobjective.com/podcasts
Healing doesn’t happen all at once, but each question, each step, and each small win adds up. This episode is a reminder that the answers you’re seeking often begin by asking the right questions.
Stay Well!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Mindful Objective, the podcaster.
We explore the root causes of health concerns and help you
restore balance. I'm your host, Doctor Daniel
Spruill, integrative health practitioner and professor, and
today we're diving into Omega-3,which is one of the most
underrated nutritional tools in the modern world.
Most people think Omega threes are just good for your heart,
but their impact goes far beyondthat.
(00:22):
Your brain, your joints and mood, hormones, and immune
function all rely on these essential fats to operate at
their best. In this episode, we're going to
explore what Omega threes reallyare and why so many people are
deficient. How they may support brain
health, cardiovascular Wellness and inflammation.
Balance the difference between fish oil, flax and algae based
(00:44):
sources. What at home lab testing can
reveal about your Mega 3 status and why that matters.
As always, this podcast for educational purposes only.
We do not diagnose, treat, or cure any illness or disease, so
let's go ahead and get into it. So let's start with the basics.
Because most people think they know what Omega threes are, but
(01:05):
very few understand why they're so critical, and often they're
actually missing. Omega-3 fatty acids are
essential nutrients, meaning your body doesn't make them on
its own. You have to get them from food
or supplements. And the reason they matter so
much is that they play structural and functional roles
in nearly every cell in your body.
The three main types of Omega threes are Ala.
(01:28):
This is found in flaxseed, chia seeds, hemp, and walnuts.
It's a plant based and considered a short chain
omega-3. Then we have EPA.
This is found in fatty fish likesardines, mackerel, anchovies,
and salmon. It's known for supporting
inflammation balance. DHA.
This is also found in fatty fishand algae.
(01:48):
DHA is a major structural fat inthe brain, eyes and nervous
system. So Ala is the most common type
in the modern diet. But here's the issue, Your body
has to convert Ala into EPA and DHEA to make use of it, and that
conversion is incredibly inefficient.
Some studies suggest the rate isless than 5%, and in many people
(02:09):
it's barely 1 to 2%. That means you could be eating
flax and walnuts every day and still not get enough EPA or DHEA
to meet your body's needs. This is a real concern in our
practice, right? We see it a lot when we see
clients dealing with chronic fatigue, dry skin, joint
discomfort, irritability or moodfluctuations.
So we always start asking the questions, how much fish are you
(02:31):
eating each week? As many of you know, I am not a
fish eater, I do not like fish, I do not like the texture or
taste. So supplements and it is for me.
So we always ask, are you supplementing well the quality
omega-3 source? Are you consuming processed seed
oils that may throw your Omega 6to omega-3 ratio out of balance?
And a lot of people are. That brings up another point
(02:54):
Balance, right? The modern Western diet is
overloaded with Omega 6 fatty acids, primarily from soybean
oil, corn oil, canola oil, and processed snack foods.
While Omega 6 fats aren't inherently bad, the problem is
the quantity. Our ancestors likely consumed
Omega 6 and omega-3 at a ratio close to 1 to one or two to 1.
(03:16):
Today, most Americans are somewhat between 15 to 1 or 25
to 1 and that's high. Omega 6 environment promotes a
lot of inflammation. So inflammation is always bad,
right? It's part of your body's healing
response. But chronic low grade
inflammation is a key driver to narrow the ever in modern health
challenge such as heart disease,arthritis, autoimmunity,
(03:39):
cognitive decline and even insulin resistance.
That's where omega-3 shine. They help support your body's
natural inflammatory resolution process.
EP as particular is a precursor to signaling molecules that calm
your immune system and help prevent chronic overreaction.
But you can't know where you areunless you test, and that's why
(04:01):
we use the Omega-3 index test inour integrative health practice.
It's simple at home blood test that looks at the percentage of
EPA and DHA in your red blood cells.
It gives you much more accurate picture than just tracking food
intake because it reflects what's actually being absorbed
and utilized by your body. And you know, again, people
process things differently basedon their body.
(04:24):
So that's why always good to test.
Here's what we typically see. 3 to 5%, that's where most people
fall and it's considered suboptimal. 6 to 7%, you're
getting closer, but there's still room for improvement. 8%
or higher, that's the optimal range associated with healthy
aging, better brain function, and lower inflammation markers.
Testing is empowering. It removes the guesswork as we
(04:46):
always say, and when we show people their numbers, it often
clicks. This might be part of why I'm
feeling this way. So in general, yeah, Omega
threes are highly essential, right?
There are plant based sources out there for those that do not
want to eat fish. So we also need to understand
that high Omega 6 to omega-3 ratio, these are all critical
(05:06):
things we need to do and testingsimple.
So there's no real excuse why not to do this, and a lot of
people just do not know there's options for testing because
regular medical clinics do not test your omega-3 to Omega 6
ratios. Let's turn our attention to
something we rely on but most ofus take for granted.
What is that? Our brain.
(05:28):
When people feel mentally off, you might feel foggy, unfocused,
tired, emotionally flat. They often assume it's stress,
burnout, or lack of sleep. We see this across the board,
and yes, those all play a role. But what many don't realize is
the fatty acid balance, especially omega-3 status, is
often at the root of the poor brain performance.
(05:49):
Your brain is composed of nearly60% fat.
Of that, a substantial portion is made of DHEA.
It's a long chain omega-3 that gives your brain cells their
structure and flexibility. DHEA is like scaffolding of your
nervous system. It helps your brain cells
communicate with one another. It regulates your mood and
response to stimuli appropriately.
When you're low. In DHA and EPA, here's often
(06:10):
what we see. Brain fog and forgetfulness.
Sluggish thinking. Poor focus and attention.
Increased irritability or anxiety.
Another one could be low motivation or mood dips.
These aren't just random symptoms, right?
They're signals that your brain may not be getting the building
blocks it needs. How many of us address our brain
health? Not many.
(06:31):
In integrative health, we look at symptoms like this
holistically, and one first things we assess when our
clients report mental fatigue ormood issues is dietary fat
intake. Not just how much fat, but what
kind. What are you in taking?
Here's something most people don't know.
High levels of processed vegetable oils.
These are rich in Omega 6 may disrupt your brain cell
membranes. These oils compete with Omega
(06:54):
threes and may even interfere with your neurotransmitter
function. That means your thoughts, memory
and mood can suffer not because your brain is broken, but
because your brain is inflamed. This is where EPA plays a
critical role. EPA helps modulate the body's
inflammatory process which turn supports your neuro inflammation
resolution. This is a fancy way of saying it
helps calm down overactive immune signaling in the brain.
(07:17):
And this matters because chronicneuro inflammation has been
linked to mood issues, cognitivedecline, and also poor memory
retention. Clients who started targeted
omega-3 support often report a sharper thinking within weeks,
more emotional stability during stressful events, a greater
sense of calm or reduced mental chatter, even improvements in
PMS related mood changes. Now you might be wondering, how
(07:39):
do I know if my brain is low on Omega threes?
That's where Omega-3 index test comes in.
We actually see those numbers. You're not guessing.
This is a simple at home test that's a great tool in
evaluating cognitive support potential.
We had clients who didn't think much of their symptoms until
they saw their EPADHA levels at 3%, well below the optimal zone.
Once they've been once they began adjusting their intake,
(08:02):
they felt a total different and improvement right in their
focus, energy, and even their mood right.
Their moods were more stable. It's important to note that the
test doesn't diagnose anxiety, depression, or cognitive
disorders. It's important to note that the
test doesn't diagnose anxiety, depression, or cognitive
disorders. What it does is provide a
(08:22):
nutritional snapshot. It shows whether you're giving
your brain the fats it needs to function at its best.
Everything's about that optimal zone.
And if you're a plant based dietor you're vegan, that's
especially important. DHA and EPA are typically only
found in animal sources like fish and Ala from plant foods.
It doesn't always convert to usable forms the brain needs.
(08:44):
In these cases, LG derived Omegathrees can be excellent
alternative. Our general approach here in our
practice, if you're eating fattyfish two to three times per
week, you may be getting enough.Again, not me, I do not like
fish. So omega-3 supplements is what I
do. If you're not eating that fish
two to three times a week, you may be experiencing brain
(09:06):
related symptoms and we suggest testing.
And if your levels are low, we use high quality third party
tested omega-3 supplements, ideally in triglyceride form.
And the reason for that is better absorption.
And we always remind our clientsnutrition is not a magic switch,
right? The brain takes time to repair
and changes can be subtle at first, but over time, continuing
(09:29):
doing, you know, taking care of yourself, it has an effect on
your brain. And that effect is huge.
So now let's talk about what Omega threes were first known
for, heart health. Now let's talk about what?
Now, let's talk about what Omegathrees were first known for,
Heart health. All right?
(09:50):
This is where, you know that thegeneral media talked about them.
Yeah. You know, Eden, it's good for
your heart. So for decades, cardiovascular
disease has remained the leadingcause of death worldwide.
And while conventional medicine has made incredible strides in
emergency care, like life savinginterventions for heart attacks,
it often falls short of when it comes to prevention.
(10:11):
That's where Omega threes come in.
These fats may not grab headlines the way cholesterol
lowering drugs do, but their role in supporting
cardiovascular health is well documented and often
underappreciated. Let's talk about how omega-3
support your heart. That's been a long case study.
We know they definitely help your heart.
So omega-3 is particularly. EPA and DHA are associated with
(10:31):
lowering triglyceride levels, improved heart rate variability.
They support your healthy blood pressure, reduce arterial
stiffness, healthier blood flow and circulation.
Each of these markers contributeto what we call vascular
resistance, your blood vessels ability to respond to physical
and emotional stress without becoming damaged or inflamed.
One of the most important effects Omega Threes is how they
(10:53):
support inflammation balance in your body.
Unlike Omega 6 fats, which tend to push your bodies toward
inflammation, Omega Threes help regulate the response and
incurrence resolution. This is a key term in
integrative and functional medicine.
Inflammation in the right context again is essential,
helps your body respond to injury or infection.
But chronic low grade inflammation, the kind that
(11:14):
builds up quietly from poor diets, stress, toxins and lack
of movement have been linked to everything from high blood
pressure to insulin resistance. This is one reason we often see
clients no cardiovascular symptoms, maybe just they have
fatigue or poor recovery from workouts who show early signs
inflammation on advanced labs. These individuals may benefit
(11:35):
from nutritional interventions like omega-3 support even before
their traditional labs reflect the problem.
The Omega 6 to omega-3 ratio is one of the most telling markers
of inflammatory load. A balance ratio typically is
around 4:00 to 1:00 or lower, but many Americans are closer to
15 to 1 or even 25 to 1, driven largely from excessive
(11:56):
consumption of processed oils and packaged food.
When the ratios off, your body becomes prone to producing more
inflammatory cytokines, which are singling molecules that
cause damage to blood vessels over time.
This is why we emphasize on dietary correction and
supplementation when needed. Increasing wild caught fish like
salmon and sardines help. For many clients, it's simply
(12:18):
not realistic to eat fish multiple times per week or, like
me, just don't enjoy it. That's when high quality omega-3
supplements become a practical tool to help you restore balance
to your body you know you can't manage without measuring.
That's why we do these at home tests.
That's why we use at home omega-3 index testing to assess
(12:38):
cardiovascular risk from a nutritional lens.
These tests are easy, just a small finger prick sample mailed
to the lab. Results typically show your
omega-3 index go 8% or higher, your Omega 6 to omega-3 ratio,
specific breakdowns of EPADHA and Ala Clients are often
shocked by how low their numbersare, especially when they
(12:59):
thought their diet was pretty healthy.
You hear that a lot. I thought I eat good.
But until you test, you don't know.
Seeing a 3.5 omega-3 index create a powerful moment of
awareness and a clear next step.Right at that point, you see the
numbers. You said, OK, now I know what to
do. It's important to clarify that
we do not use test to diagnose heart disease or any condition.
(13:20):
It's a Wellness tool that provides insight to your
nutritional foundation and inflammatory environment.
And if you're working with a healthcare provider, these
results can be a valuable part of a broader cardiovascular
support strategy. And we run these labs and you
can always provide them to your physician and they can take
different actionable steps on their side.
We often separate the brain and heart health in a conversation,
(13:40):
but psychologically, these are deeply connected.
Inflammation that affects the blood vessels also affect the
brain. That's why Omega threes are
considered foundational and supporting cognitive aging and
vascular integrity. And some studies, individuals
with higher omega-3 levels had less brain atrophy, improved
blood flow to the brain, and fewer signs of
(14:01):
neurodegeneration. In short, what supports your
heart also supports your mind. So if you've been feeling off,
tired, inflamed, stiff, or just not recovering well, this is a
signal to consider what's happening inside your blood
vessels. Because inflammation doesn't
always scream. Sometimes it whispers until it
doesn't. Now that you understand why
Omega threes matter, especially for your brain, heart, and
(14:23):
inflammation balance, here's thereality.
Just knowing isn't enough, right?
You need to choose the right kind, take the right amount, and
avoid the common traps that makepeople think they're covered
when they're not. But are they doing any good or
are they causing more damage? Let's break it down.
Source matters, right? The most reliable sources of
usable omega-3 and EPA and DHA are found in wild caught fatty
(14:46):
fish. Those are those sardines,
salmon, mackerel, anchovies, fish oil supplements, LG based
Omega threes. Those are for plant based users
right? If you like to keep it plant
based or you don't want to eat, you know, different kind of
fish, you have the option for algae based.
Also, many people assume that eating walnuts, flax seeds, and
chias provide all the omega-3 they need.
(15:07):
This is incorrect. Those foods do contain Ala, but
your body must convert that Ala again to EPA and DHA and that
process is extremely inefficientand most people, less than 5% of
Ala converts the EPA and even less for DHA.
That means unless you're intentionally eating cold water
fish or you're supplementing with fish or algae oil, you're
(15:27):
most likely not meeting your body's omega-3 needs.
If you're plant based, algae derived supplements are powerful
option because they contain a preformed DHA and EPA.
These are the exact form your body uses without needing to go
through the whole conversion steps.
We need to know what's actually being absorbed, so not all
omega-3 supplements are created equal.
One of the most important distinctions is the form of the
(15:49):
oil. You have the triglyceride form.
This is closest to how fat exists in nature.
This is better absorbed. You have the ethyl Ester form.
This is chemically modified and often less bioavailable, and you
have your phospholipid form. Like krill oil, this has good
absorption but often lower in EPA DHA content.
So many big box brands used the ethoester form because it's
(16:12):
cheaper. But if you're taking a
supplement and you're not absorbing it, you're wasting
your time and money That's not helping your health.
We recommend the reesterified Triglyceride form Mega 3 and the
reason for this is it's better tolerated, better absorbed, it's
usually more stable and less prone oxidation.
We always want to look for 3rd party certifications to ensure
(16:33):
purity and potency. These organizations test for
heavy metals, dioxins, PCBS and rancidity.
And you have to know too, you know, there is a lot of fish out
there that contain a lot of omega-3 out there.
That and fish that contain a lotof heavy metals.
Another important aspect of dosing.
This is where most people get itwrong.
They see a label that says 1000 milligram of fish oil and they
(16:55):
assume they're covered. The total fish amount is not the
same as EPA and DHA content. You need to look at the actual
breakdown on the label. Again, labels are important.
Here's what we recommend based on goals.
General Wellness 1000 to 1500 milligram combined.
EPA and DHA daily. Inflammation, Brain support.
You want 2 to 3 grams combined daily.
(17:16):
Low omega-3 index may require higher intake up to 4G short
term. If you're having, you know,
higher dosages, always split those dosages into two different
doses With food. Omega threes are fat soluble.
They absorb best when you eat meals that include fat.
And if you're on blood thinners,work with your healthcare
provider before increasing your dose.
(17:37):
Omega-3's can naturally thin theblood slightly, which may affect
medication interactions. Let's now discuss common
mistakes we do see at our practice.
Let's cover a few of the biggestpitfalls using generic fish oil
without checking EPA DHA content.
Some brands contain just 300 milligrams of EPA or DHA total,
despite labeling the capsule as 1000 milligram.
(17:58):
And that's just not enough just wasting your money taking it.
Without food, you absorb far less, especially without fat in
the meal using oxidizer, rancid products.
If your fish oil smells fishy orgives you burps and may be
oxidized, that's not just unpleasant, but it promotes
oxidative stress, just harming the body.
Or they fail to recheck their levels.
(18:18):
You might need more or less depend on how your body
responds. A follow up omega-3 index test,
we usually do this 8 to 12 weekslater, is the best way to
personalize your dose. So, you know, you do your
initial test, you understand your ratio, you understand where
you may be lacking or you may need to, you know, tweak it a
little bit and then you go from there, you know, take the
supplements 812 weeks, stay at that 12 week mark, you decide,
(18:42):
let's retest and see, do I stillneed 2G?
Maybe I need to up it, maybe I need to lower it.
You know, we don't know until wetest.
In our integrative health practice, we guide clients
through simple yet powerful approach.
Always assess your symptoms and dietary intake, right?
First thing we do, then we run an at home omega-3 index test.
Then once we get that, we want to begin a personalized omega-3
(19:03):
supplementation. Oftentimes we'll combine this
with magnesium, vitamin DK2, or a Coq 10 if needed.
Then again, retest in two to three months, and then we'll
adjust accordingly. O This approach helps remove
guesswork and ensures you're getting what your body actually
needs, not just what the label says.
Because again, not everybody deending on the supplement, not
(19:24):
everybody absorbs it the same. And maybe you're somebody that
doesn't take you with food and you may need up your dose.
You know, you will not know until we retest.
As we wrap up today's episode ofMindful Objective, I hope you're
walking away with a deeper understanding of just how
critical mega threes are, not just for your heart, but for
your brain, mood, inflammation, balance and overall vitality,
right? We want to live long and
(19:45):
healthy, want to be pain free ifwe could get there.
So you got to think of your longterm health in the world of
integrative health. You're not just chasing
symptoms. We're asking better questions
and sometimes the answer is as simple as restoring what your
body is missing all along. It's a reminder.
This podcast, for informational purpose only, does not
constitute any medical advice. Always consult your health care
provider before making health decisions or changes in your
(20:06):
routine. So if you've been dealing with
fatigue, brain fog, joint discomfort, or just failing off,
don't guess. Let us test.
It's not expensive at all. It's pretty quick test too.
Our At Home Mega 3 Index test makes it easy to understand your
levels and take informed steps forward.
All of our professional grade supplements are available at 20%
off retail exclusively through our platform.
(20:27):
Higher quality and often more affordable than major online
retailers. Never hesitate to reach out if
you have any questions. If you ever want to ask a
question or have your question on the podcast, visit
mindfulobjective.com/podcast. Again, that's Mindful
objective.com/podcast. Thanks for tuning in.
If this episode resonated with you, please share it with
someone who might benefit and leave us a review.
(20:49):
Till next time, stay curious, stay empowered, stay mindful and
stay well.
Welcome to Mindful Objective, the podcaster.
We explore the root causes of health concerns and help you
restore balance. I'm your host, Doctor Daniel
Spruill, integrative health practitioner and professor, and
today we're diving into Omega-3,which is one of the most
underrated nutritional tools in the modern world.
Most people think Omega threes are just good for your heart,
but their impact goes far beyondthat.
(00:22):
Your brain, your joints and mood, hormones, and immune
function all rely on these essential fats to operate at
their best. In this episode, we're going to
explore what Omega threes reallyare and why so many people are
deficient. How they may support brain
health, cardiovascular Wellness and inflammation.
Balance the difference between fish oil, flax and algae based
(00:44):
sources. What at home lab testing can
reveal about your Mega 3 status and why that matters.
As always, this podcast for educational purposes only.
We do not diagnose, treat, or cure any illness or disease, so
let's go ahead and get into it. So let's start with the basics.
Because most people think they know what Omega threes are, but
(01:05):
very few understand why they're so critical, and often they're
actually missing. Omega-3 fatty acids are
essential nutrients, meaning your body doesn't make them on
its own. You have to get them from food
or supplements. And the reason they matter so
much is that they play structural and functional roles
in nearly every cell in your body.
The three main types of Omega threes are Ala.
(01:28):
This is found in flaxseed, chia seeds, hemp, and walnuts.
It's a plant based and considered a short chain
omega-3. Then we have EPA.
This is found in fatty fish likesardines, mackerel, anchovies,
and salmon. It's known for supporting
inflammation balance. DHA.
This is also found in fatty fishand algae.
(01:48):
DHA is a major structural fat inthe brain, eyes and nervous
system. So Ala is the most common type
in the modern diet. But here's the issue, Your body
has to convert Ala into EPA and DHEA to make use of it, and that
conversion is incredibly inefficient.
Some studies suggest the rate isless than 5%, and in many people
(02:09):
it's barely 1 to 2%. That means you could be eating
flax and walnuts every day and still not get enough EPA or DHEA
to meet your body's needs. This is a real concern in our
practice, right? We see it a lot when we see
clients dealing with chronic fatigue, dry skin, joint
discomfort, irritability or moodfluctuations.
So we always start asking the questions, how much fish are you
(02:31):
eating each week? As many of you know, I am not a
fish eater, I do not like fish, I do not like the texture or
taste. So supplements and it is for me.
So we always ask, are you supplementing well the quality
omega-3 source? Are you consuming processed seed
oils that may throw your Omega 6to omega-3 ratio out of balance?
And a lot of people are. That brings up another point
(02:54):
Balance, right? The modern Western diet is
overloaded with Omega 6 fatty acids, primarily from soybean
oil, corn oil, canola oil, and processed snack foods.
While Omega 6 fats aren't inherently bad, the problem is
the quantity. Our ancestors likely consumed
Omega 6 and omega-3 at a ratio close to 1 to one or two to 1.
(03:16):
Today, most Americans are somewhat between 15 to 1 or 25
to 1 and that's high. Omega 6 environment promotes a
lot of inflammation. So inflammation is always bad,
right? It's part of your body's healing
response. But chronic low grade
inflammation is a key driver to narrow the ever in modern health
challenge such as heart disease,arthritis, autoimmunity,
(03:39):
cognitive decline and even insulin resistance.
That's where omega-3 shine. They help support your body's
natural inflammatory resolution process.
EP as particular is a precursor to signaling molecules that calm
your immune system and help prevent chronic overreaction.
But you can't know where you areunless you test, and that's why
(04:01):
we use the Omega-3 index test inour integrative health practice.
It's simple at home blood test that looks at the percentage of
EPA and DHA in your red blood cells.
It gives you much more accurate picture than just tracking food
intake because it reflects what's actually being absorbed
and utilized by your body. And you know, again, people
process things differently basedon their body.
(04:24):
So that's why always good to test.
Here's what we typically see. 3 to 5%, that's where most people
fall and it's considered suboptimal. 6 to 7%, you're
getting closer, but there's still room for improvement. 8%
or higher, that's the optimal range associated with healthy
aging, better brain function, and lower inflammation markers.
Testing is empowering. It removes the guesswork as we
(04:46):
always say, and when we show people their numbers, it often
clicks. This might be part of why I'm
feeling this way. So in general, yeah, Omega
threes are highly essential, right?
There are plant based sources out there for those that do not
want to eat fish. So we also need to understand
that high Omega 6 to omega-3 ratio, these are all critical
(05:06):
things we need to do and testingsimple.
So there's no real excuse why not to do this, and a lot of
people just do not know there's options for testing because
regular medical clinics do not test your omega-3 to Omega 6
ratios. Let's turn our attention to
something we rely on but most ofus take for granted.
What is that? Our brain.
(05:28):
When people feel mentally off, you might feel foggy, unfocused,
tired, emotionally flat. They often assume it's stress,
burnout, or lack of sleep. We see this across the board,
and yes, those all play a role. But what many don't realize is
the fatty acid balance, especially omega-3 status, is
often at the root of the poor brain performance.
(05:49):
Your brain is composed of nearly60% fat.
Of that, a substantial portion is made of DHEA.
It's a long chain omega-3 that gives your brain cells their
structure and flexibility. DHEA is like scaffolding of your
nervous system. It helps your brain cells
communicate with one another. It regulates your mood and
response to stimuli appropriately.
When you're low. In DHA and EPA, here's often
(06:10):
what we see. Brain fog and forgetfulness.
Sluggish thinking. Poor focus and attention.
Increased irritability or anxiety.
Another one could be low motivation or mood dips.
These aren't just random symptoms, right?
They're signals that your brain may not be getting the building
blocks it needs. How many of us address our brain
health? Not many.
(06:31):
In integrative health, we look at symptoms like this
holistically, and one first things we assess when our
clients report mental fatigue ormood issues is dietary fat
intake. Not just how much fat, but what
kind. What are you in taking?
Here's something most people don't know.
High levels of processed vegetable oils.
These are rich in Omega 6 may disrupt your brain cell
membranes. These oils compete with Omega
(06:54):
threes and may even interfere with your neurotransmitter
function. That means your thoughts, memory
and mood can suffer not because your brain is broken, but
because your brain is inflamed. This is where EPA plays a
critical role. EPA helps modulate the body's
inflammatory process which turn supports your neuro inflammation
resolution. This is a fancy way of saying it
helps calm down overactive immune signaling in the brain.
(07:17):
And this matters because chronicneuro inflammation has been
linked to mood issues, cognitivedecline, and also poor memory
retention. Clients who started targeted
omega-3 support often report a sharper thinking within weeks,
more emotional stability during stressful events, a greater
sense of calm or reduced mental chatter, even improvements in
PMS related mood changes. Now you might be wondering, how
(07:39):
do I know if my brain is low on Omega threes?
That's where Omega-3 index test comes in.
We actually see those numbers. You're not guessing.
This is a simple at home test that's a great tool in
evaluating cognitive support potential.
We had clients who didn't think much of their symptoms until
they saw their EPADHA levels at 3%, well below the optimal zone.
Once they've been once they began adjusting their intake,
(08:02):
they felt a total different and improvement right in their
focus, energy, and even their mood right.
Their moods were more stable. It's important to note that the
test doesn't diagnose anxiety, depression, or cognitive
disorders. It's important to note that the
test doesn't diagnose anxiety, depression, or cognitive
disorders. What it does is provide a
(08:22):
nutritional snapshot. It shows whether you're giving
your brain the fats it needs to function at its best.
Everything's about that optimal zone.
And if you're a plant based dietor you're vegan, that's
especially important. DHA and EPA are typically only
found in animal sources like fish and Ala from plant foods.
It doesn't always convert to usable forms the brain needs.
(08:44):
In these cases, LG derived Omegathrees can be excellent
alternative. Our general approach here in our
practice, if you're eating fattyfish two to three times per
week, you may be getting enough.Again, not me, I do not like
fish. So omega-3 supplements is what I
do. If you're not eating that fish
two to three times a week, you may be experiencing brain
(09:06):
related symptoms and we suggest testing.
And if your levels are low, we use high quality third party
tested omega-3 supplements, ideally in triglyceride form.
And the reason for that is better absorption.
And we always remind our clientsnutrition is not a magic switch,
right? The brain takes time to repair
and changes can be subtle at first, but over time, continuing
(09:29):
doing, you know, taking care of yourself, it has an effect on
your brain. And that effect is huge.
So now let's talk about what Omega threes were first known
for, heart health. Now let's talk about what?
Now, let's talk about what Omegathrees were first known for,
Heart health. All right?
(09:50):
This is where, you know that thegeneral media talked about them.
Yeah. You know, Eden, it's good for
your heart. So for decades, cardiovascular
disease has remained the leadingcause of death worldwide.
And while conventional medicine has made incredible strides in
emergency care, like life savinginterventions for heart attacks,
it often falls short of when it comes to prevention.
(10:11):
That's where Omega threes come in.
These fats may not grab headlines the way cholesterol
lowering drugs do, but their role in supporting
cardiovascular health is well documented and often
underappreciated. Let's talk about how omega-3
support your heart. That's been a long case study.
We know they definitely help your heart.
So omega-3 is particularly. EPA and DHA are associated with
(10:31):
lowering triglyceride levels, improved heart rate variability.
They support your healthy blood pressure, reduce arterial
stiffness, healthier blood flow and circulation.
Each of these markers contributeto what we call vascular
resistance, your blood vessels ability to respond to physical
and emotional stress without becoming damaged or inflamed.
One of the most important effects Omega Threes is how they
(10:53):
support inflammation balance in your body.
Unlike Omega 6 fats, which tend to push your bodies toward
inflammation, Omega Threes help regulate the response and
incurrence resolution. This is a key term in
integrative and functional medicine.
Inflammation in the right context again is essential,
helps your body respond to injury or infection.
But chronic low grade inflammation, the kind that
(11:14):
builds up quietly from poor diets, stress, toxins and lack
of movement have been linked to everything from high blood
pressure to insulin resistance. This is one reason we often see
clients no cardiovascular symptoms, maybe just they have
fatigue or poor recovery from workouts who show early signs
inflammation on advanced labs. These individuals may benefit
(11:35):
from nutritional interventions like omega-3 support even before
their traditional labs reflect the problem.
The Omega 6 to omega-3 ratio is one of the most telling markers
of inflammatory load. A balance ratio typically is
around 4:00 to 1:00 or lower, but many Americans are closer to
15 to 1 or even 25 to 1, driven largely from excessive
(11:56):
consumption of processed oils and packaged food.
When the ratios off, your body becomes prone to producing more
inflammatory cytokines, which are singling molecules that
cause damage to blood vessels over time.
This is why we emphasize on dietary correction and
supplementation when needed. Increasing wild caught fish like
salmon and sardines help. For many clients, it's simply
(12:18):
not realistic to eat fish multiple times per week or, like
me, just don't enjoy it. That's when high quality omega-3
supplements become a practical tool to help you restore balance
to your body you know you can't manage without measuring.
That's why we do these at home tests.
That's why we use at home omega-3 index testing to assess
(12:38):
cardiovascular risk from a nutritional lens.
These tests are easy, just a small finger prick sample mailed
to the lab. Results typically show your
omega-3 index go 8% or higher, your Omega 6 to omega-3 ratio,
specific breakdowns of EPADHA and Ala Clients are often
shocked by how low their numbersare, especially when they
(12:59):
thought their diet was pretty healthy.
You hear that a lot. I thought I eat good.
But until you test, you don't know.
Seeing a 3.5 omega-3 index create a powerful moment of
awareness and a clear next step.Right at that point, you see the
numbers. You said, OK, now I know what to
do. It's important to clarify that
we do not use test to diagnose heart disease or any condition.
(13:20):
It's a Wellness tool that provides insight to your
nutritional foundation and inflammatory environment.
And if you're working with a healthcare provider, these
results can be a valuable part of a broader cardiovascular
support strategy. And we run these labs and you
can always provide them to your physician and they can take
different actionable steps on their side.
We often separate the brain and heart health in a conversation,
(13:40):
but psychologically, these are deeply connected.
Inflammation that affects the blood vessels also affect the
brain. That's why Omega threes are
considered foundational and supporting cognitive aging and
vascular integrity. And some studies, individuals
with higher omega-3 levels had less brain atrophy, improved
blood flow to the brain, and fewer signs of
(14:01):
neurodegeneration. In short, what supports your
heart also supports your mind. So if you've been feeling off,
tired, inflamed, stiff, or just not recovering well, this is a
signal to consider what's happening inside your blood
vessels. Because inflammation doesn't
always scream. Sometimes it whispers until it
doesn't. Now that you understand why
Omega threes matter, especially for your brain, heart, and
(14:23):
inflammation balance, here's thereality.
Just knowing isn't enough, right?
You need to choose the right kind, take the right amount, and
avoid the common traps that makepeople think they're covered
when they're not. But are they doing any good or
are they causing more damage? Let's break it down.
Source matters, right? The most reliable sources of
usable omega-3 and EPA and DHA are found in wild caught fatty
(14:46):
fish. Those are those sardines,
salmon, mackerel, anchovies, fish oil supplements, LG based
Omega threes. Those are for plant based users
right? If you like to keep it plant
based or you don't want to eat, you know, different kind of
fish, you have the option for algae based.
Also, many people assume that eating walnuts, flax seeds, and
chias provide all the omega-3 they need.
(15:07):
This is incorrect. Those foods do contain Ala, but
your body must convert that Ala again to EPA and DHA and that
process is extremely inefficientand most people, less than 5% of
Ala converts the EPA and even less for DHA.
That means unless you're intentionally eating cold water
fish or you're supplementing with fish or algae oil, you're
(15:27):
most likely not meeting your body's omega-3 needs.
If you're plant based, algae derived supplements are powerful
option because they contain a preformed DHA and EPA.
These are the exact form your body uses without needing to go
through the whole conversion steps.
We need to know what's actually being absorbed, so not all
omega-3 supplements are created equal.
One of the most important distinctions is the form of the
(15:49):
oil. You have the triglyceride form.
This is closest to how fat exists in nature.
This is better absorbed. You have the ethyl Ester form.
This is chemically modified and often less bioavailable, and you
have your phospholipid form. Like krill oil, this has good
absorption but often lower in EPA DHA content.
So many big box brands used the ethoester form because it's
(16:12):
cheaper. But if you're taking a
supplement and you're not absorbing it, you're wasting
your time and money That's not helping your health.
We recommend the reesterified Triglyceride form Mega 3 and the
reason for this is it's better tolerated, better absorbed, it's
usually more stable and less prone oxidation.
We always want to look for 3rd party certifications to ensure
(16:33):
purity and potency. These organizations test for
heavy metals, dioxins, PCBS and rancidity.
And you have to know too, you know, there is a lot of fish out
there that contain a lot of omega-3 out there.
That and fish that contain a lotof heavy metals.
Another important aspect of dosing.
This is where most people get itwrong.
They see a label that says 1000 milligram of fish oil and they
(16:55):
assume they're covered. The total fish amount is not the
same as EPA and DHA content. You need to look at the actual
breakdown on the label. Again, labels are important.
Here's what we recommend based on goals.
General Wellness 1000 to 1500 milligram combined.
EPA and DHA daily. Inflammation, Brain support.
You want 2 to 3 grams combined daily.
(17:16):
Low omega-3 index may require higher intake up to 4G short
term. If you're having, you know,
higher dosages, always split those dosages into two different
doses With food. Omega threes are fat soluble.
They absorb best when you eat meals that include fat.
And if you're on blood thinners,work with your healthcare
provider before increasing your dose.
(17:37):
Omega-3's can naturally thin theblood slightly, which may affect
medication interactions. Let's now discuss common
mistakes we do see at our practice.
Let's cover a few of the biggestpitfalls using generic fish oil
without checking EPA DHA content.
Some brands contain just 300 milligrams of EPA or DHA total,
despite labeling the capsule as 1000 milligram.
(17:58):
And that's just not enough just wasting your money taking it.
Without food, you absorb far less, especially without fat in
the meal using oxidizer, rancid products.
If your fish oil smells fishy orgives you burps and may be
oxidized, that's not just unpleasant, but it promotes
oxidative stress, just harming the body.
Or they fail to recheck their levels.
(18:18):
You might need more or less depend on how your body
responds. A follow up omega-3 index test,
we usually do this 8 to 12 weekslater, is the best way to
personalize your dose. So, you know, you do your
initial test, you understand your ratio, you understand where
you may be lacking or you may need to, you know, tweak it a
little bit and then you go from there, you know, take the
supplements 812 weeks, stay at that 12 week mark, you decide,
(18:42):
let's retest and see, do I stillneed 2G?
Maybe I need to up it, maybe I need to lower it.
You know, we don't know until wetest.
In our integrative health practice, we guide clients
through simple yet powerful approach.
Always assess your symptoms and dietary intake, right?
First thing we do, then we run an at home omega-3 index test.
Then once we get that, we want to begin a personalized omega-3
(19:03):
supplementation. Oftentimes we'll combine this
with magnesium, vitamin DK2, or a Coq 10 if needed.
Then again, retest in two to three months, and then we'll
adjust accordingly. O This approach helps remove
guesswork and ensures you're getting what your body actually
needs, not just what the label says.
Because again, not everybody deending on the supplement, not
(19:24):
everybody absorbs it the same. And maybe you're somebody that
doesn't take you with food and you may need up your dose.
You know, you will not know until we retest.
As we wrap up today's episode ofMindful Objective, I hope you're
walking away with a deeper understanding of just how
critical mega threes are, not just for your heart, but for
your brain, mood, inflammation, balance and overall vitality,
right? We want to live long and
(19:45):
healthy, want to be pain free ifwe could get there.
So you got to think of your longterm health in the world of
integrative health. You're not just chasing
symptoms. We're asking better questions
and sometimes the answer is as simple as restoring what your
body is missing all along. It's a reminder.
This podcast, for informational purpose only, does not
constitute any medical advice. Always consult your health care
provider before making health decisions or changes in your
(20:06):
routine. So if you've been dealing with
fatigue, brain fog, joint discomfort, or just failing off,
don't guess. Let us test.
It's not expensive at all. It's pretty quick test too.
Our At Home Mega 3 Index test makes it easy to understand your
levels and take informed steps forward.
All of our professional grade supplements are available at 20%
off retail exclusively through our platform.
(20:27):
Higher quality and often more affordable than major online
retailers. Never hesitate to reach out if
you have any questions. If you ever want to ask a
question or have your question on the podcast, visit
mindfulobjective.com/podcast. Again, that's Mindful
objective.com/podcast. Thanks for tuning in.
If this episode resonated with you, please share it with
someone who might benefit and leave us a review.
(20:49):
Till next time, stay curious, stay empowered, stay mindful and
stay well.
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