Creating your overall goals for becoming healthier can be an overwhelming, complex task. Most experts will tell you that it's best to break goals down into smaller units that are simple and manageable and doable. And here's my choice for number one on the list: Supplement every day with omega-3s. You'll be taking a small but very significant action for your health that will bring big-time benefits for life.

With omega-3 essential fatty acids, you get it all when it comes to health: improved mood and well-being and immune function are just the start.

The three most important omega-3s are alpha-linolenic acid (ALA), which is found in flaxseed. and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish like salmon. These omega-3s are responsible for lowering blood pressure, improving mood, improving concentration and thinking, and supporting heart health and circulation. Not a bad resume, right?

And if that doesn't convince you, you can also expect your omega-3 benefits to include younger looking skin, shinier hair, and healthier, more flexible joints.

Incorporating omega-3s into your diet is one of the best things you can do for fighting inflammation. 

Why should you care?

Inflammation is part of the immune system’s natural healing process that takes place with virtually every major and degenerative disease that we know of, including—but not limited to—heart disease, Alzheimer’s, diabetes, obesity, arthritis, and high blood pressure. Inflammation occurs when white blood cells are sent to the affected area in an attempt to neutralize any microbes or invaders, and causes symptoms of redness, and stiff and swollen joints. A small amount of inflammation is a natural part of the healing process and is not a bad thing, particularly when our bodies are making balanced amounts of inflammatory and anti-inflammatory chemicals (called eicosanoids, or prostaglandins).

However, this natural process of inflammation is often in overdrive due to the foods we eat and the toxins in our environment, leaving us in a constant low-level state of inflammation. That inflammation flies under the radar—but make no mistake about the aging damage it’s doing to your brain, heart and vascular system. Not for nothing did Time magazine do a cover story called “Inflammation: The Silent Killer.”

Enter omega-3s, one of the most anti-inflammatory substances on the planet.

The body converts omega-3s into powerful compounds called resolvins, which work by reducing cellular inflammation by inhibiting the production and transportation of inflammatory cells and chemicals to the sites of inflammation. In other words: these resolvins put the brakes on an overactive inflammatory response. 

The importance of supplementation with omega-3s is hard to overstate. To promote a healthy immune system and to keep inflammation in balance, we need a very specific balance between omega-6s (like those found in vegetable oil) and omega-3s (like those found in fish and flax). Why? Because just as the body makes anti-inflammatory compounds from omega-3s, it makes the inflammatory ones from omega-6’s. We need both—but the ideal ratio is between 1:1 and 4:1 (omega-6: omega-3). The typical American diet is now about 20:1 favoring inflammatory omega-6s—with many estimates placing it even higher. This imbalance is a significant factor in the rising rate of inflammatory disorders in the United States, and some experts consider the imbalance between omega-6 and omega-3 intake in the diet one of our most significant health challenges.

Because of this imbalance, the standard American diet is highly inflammatory. Most of the oils we eat today—corn oil, safflower oil, sunflower oil, Wesson oil—are processed and refined vegetable oils that have been stripped of antioxidants and are loaded with omega-6s. Omega-3 supplementation can go a long way to correcting this imbalance, so critical for the health of so many systems and organs.

We can also look towards omega-3s as a safe alternative to the common statin drugs and nonsteroidal anti-inflammatory drugs (NSAIDs—such as aspirin, ibuprofen or naproxen) as ways to maintain healthy low-normal inflammation levels. And these natural, anti-inflammatory fatty gems come with no side effects.

HOW TO REAP THE BENEFITS

Consumers sometimes wonder which is a better source of omega-3—fish or flax oil. Both are excellent sources. The two omega-3s found in fish are absolutely critical, but the omega-3 found in flax has benefits of its own, particularly the high-lignan kinds of organic flax used in the Barlean’s products.

Ideally, you would take both since their benefits are complementary. If for some reason you’re unable to take fish oil (or eat cold water fish on a regular basis) make sure to take at least a tablespoon of flax oil a day so you’ll be covered. 

Let’s be clear about one thing: it’s next to impossible to get optimal amounts of omega-3s from foods unless you’re living in Greenland and dining on walrus meat and salmon every day. This is one case where taking a daily supplement is crucial. And for great quality omega-3 supplements, I recommend Barlean’s.

I’ve been a huge fan of Barlean’s products ever since I first discovered them, and I’ve been using and recommending their products ever since. Barlean’s manufactures the freshest, highest quality products I’ve found and fresh products not only taste better, but also have a higher nutritional content.

One obstacle to getting kids, teenagers (and some adults) to get a daily dose of fish or flax oil has been the taste of the oils, or the fact that some people just don’t like taking pills. That obstacle has just been removed with the creation of one of the most remarkable products—Barlean’s Omega Swirls. This is a smoothie-like supplement that tastes delicious and has absolutely no fishy aftertaste. (I’m not kidding. I’ve tried it on kids!) Barlean’s has used proprietary technology to blend both their 100 percent organic flaxseed oil and their ultra-purified Fresh Catch™ fish oil to create what can only be called an omega-3 sensation. The Lemon Zest-flavored Omega Swirl is made with Barlean’s Fresh Catch molecularly distilled cod liver oil, and just two teaspoons provide 365 mg of omega-3 docosahexaenoic acid (DHA) and 365 mg of eicosapentaenoic acid (EPA). The Strawberry Banana–flavored Omega Swirl is made with 100 percent organic, cold-pressed flax oil. Great for vegetarians, just one tablespoon provides 2,620 mg of omega-3 alpha-linolenic acid (ALA).

As this article was being written, Omega Swirls won the coveted “Best New Nutritional Product of the Year” award from the prestigious trade publication, Vitamin Retailer magazine in addition to other recent awards from Better Nutrition magazine and Whole  Foods. All I can say is that if you try it, you’ll understand why. I can’t think of a product that deserves accolades more than this one.

As you can see, boosting your levels of omega-3s with supplementation is one of those small actions that has a huge number of benefits. In fact, it’s hard to think of one other supplement that gives you so much bang for your buck, and that’s what makes it my top supplement pick for a truly healthy you.

Dr. Jonny Bowden is a board-certified nutritionist who has appeared on CNN, Fox News, MSNBC and all three television networks, and is author of the best-selling books The Most Effective Natural Cures on Earth and The 150 Healthiest Foods on Earth. His latest book is The 150 Most Effective Ways to Boost Your Energy. For his free newsletter and audio courses, visit www.jonnybowden.com.