Omega-3 fatty acids… I’m sure you’ve heard of them. They’re important components of our diets. For the why, and how to get them into your body, read on…
Omega-3 fatty acids are healthy fats that play key roles in our bodies. Up to 20% of the brain is composed of polyunsaturated fatty acids. The most abundant of these are the omega-3 fatty acids. They are used by the body to produce myelin, an insulator for brain and spinal cord cells. Myelin allows for more efficient signal transmission between nerve cells. In the brain they also help prevent cognitive dysfunction and depression and they can affect thinking. One study found that adults who ate more omega-3 fatty fish enjoyed better sleep quality.
Because our bodies don’t make omega-3s, we have to get them through our diet. The best source of omega-3s is fatty cold water fish. That includes salmon, sardines, mackerel, herring, lake trout and albacore and bluefin tuna. Krill oil, from small shrimp-like shellfish, is thought to be an even better source of omega-3 fatty acids. Other foods that contain omega-3s are nuts, especially walnuts and flaxseeds.
3 Main Types Of Omega-3 Fatty Acids
DHA, docosahexaenoic acid, is the most important of the three for optimal brain health and function. Your body uses it to make hormones which combat brain inflammation that can contribute to depression and dementia. Adding DHA has been shown to improve learning and memory in older healthy adults. It is found in fish, fortified foods such as orange juice and some brands of eggs, over the counter fish oil supplements, prescription fish oil and algae supplements.
EPA, eicosapentaenoic acid, helps reduce inflammation and protects the cardiovascular system. It is found in fish, fortified foods like orange juice and some brands of eggs, prescription fish oil and over the counter fish supplements.
ALA is converted by our bodies into small amounts of EPA and DHA, more active forms. It is found in flaxseeds, chia seeds, walnuts and vegetable oils including flaxseed oil, canola oil and soybean oil.
DHA and EPA are both important for heart health. They can help lower triglyceride levels. Heart patients have been shown to benefit from 1 gram of DHA and EPA daily, preferably from eating fish.
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Your best bet is to eat two 3.5 ounce servings of oily fish each week. In addition to the omega-3 fatty acids, you will get protein, calcium and vitamins B2 and D. Despite concerns about mercury and other toxins in cold water fish, it is generally safe to eat up to 12 ounces of fish or shellfish types that don’t contain much mercury. That includes catfish, salmon, pollock, canned light tuna and shrimp. Those for whom mercury in seafood is of special concern are pregnant women, women who might become pregnant, nursing mothers and children. Everyone should avoid, or at least cut back on, the fish with the highest levels of mercury, PCBs and other contaminants such as marlin, tuna steak, shark, tilefish, bluefin and bigeye.
Some people wish to forego fish altogether. If you don’t, won’t, or can’t, eat enough fatty fish, you might consider taking a supplement. Be aware that studies have not found much benefit from the low omega-3 doses in over the counter supplements.
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There is no recommended dietary allowance for omega-3s but several health organizations have suggested 250 to 500 mg of combined DHA and EPA as a minimum for healthy adults. Those with heart disease might benefit from higher doses to reduce the risk of heart attack and sudden death.
For higher omega-3 dose fish oil capsules you need a prescription. These do have health benefits. Another plus is that their safety and quality are monitored by the FDA. You’ve probably heard of them and seen TV commercials and other ads — Lovaza, Epanova, Omtryg and Vascepa. Prescription strength omega-3 fatty acids of 2 to 4 grams a day may be prescribed if your triglycerides are higher than 500 mg/dL. These very high triglyceride levels have been linked to increased risks of stroke, heart disease and pancreatitis. Some doctors recommend omega-3 fish supplements to treat inflammatory bowel disease.
If you decide to take over the counter fish oil supplements, make sure they are purified to get rid of contaminants. The processing of fish oil for supplements makes it less absorbable than natural fish oil. Some manufacturers process the oil further into a well absorbed form. Expect to pay more. Krill are small with short lifespans and so don’t accumulate many contaminants. If fish oil supplements cause burping or a fishy taste in your mouth, take them with meals or swallow them frozen.
Fish oil can thin your blood and/or cause severe bleeding. If you take aspirin, coumadin/warfarin or other blood thinners it could be too thin, so speak to your doctor before taking supplements.
If you’ve gotten the clearance to take omega-3 supplements from your doctor, check for the following: the omega-3 amount — specifically the amounts of DHA and EPA; the form of omega-3 — free fatty acids, triglycerides, reformed triglycerides and phospholipids will be better absorbed than ethyl esters; purity stamp — third party tested or GOED standard for purity stamp; the freshness date — being fish oil, they do become rancid; sustainability
Here are a few highly recommended Omega-3 and Krill oil brands:
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