What are Omega-3s?
Omega-3 fatty acids, also called linolenic fatty acids, are essential fatty acids, meaning that the body cannot internally make them and they must be sourced externally from food. Omega-3 fatty acids help to reduce inflammation in the body and offer cardio-protective benefits, like lowering LDL cholesterol and total triglycerides. Omega-3 fatty acids are polyunsaturated, meaning that they have multiple double two carbon bonds in the fatty acid chain. The types of omega-3 fatty acids include ALA (alpha-linolenic-acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). All three types of fatty acids are essential and can be found in a variety of foods. The 2020-2015 Dietary Guidelines for Americans recommends that adults consume at least 8 oz of seafood per week for omega-3 needs.
What sources do they come from? (Include ALA, EPA, DHA)
Omega-3 fatty acids come from a variety of foods, including both plant and animal products. ALA fatty acids are found mostly in plant foods while EPA and DHA are found in seafood. Small amount of ALA can be converted into EPA and DHA in the liver. Both EPA and DHA are considered the active and most beneficial forms of omega-3 fatty acids. ALA fatty acids are still important because they are the precursor to both EPA and DHA, but eating more fish and seafood in addition to supplementation have been the best ways of increasing omega-3 utilization.
Food Sources of Omega-3s
ALA sources:
- Flaxseed
- Chia seed
- Walnuts
- Some fortified foods (including fortified yogurt, eggs, milk, juices, infant formulas)
EPA & DHA sources:
- Cold water fatty fish (tuna, salmon, sardines, herring, mackerel) *Fish can be canned, tinned, or fresh
Do I Need a Supplement?
According to the NIH, there is stronger evidence suggesting that food sources of omega-3 fatty acids are more bioavailable for the body, in addition to having important vitamins and minerals for other body functions. Supplementation can still be a beneficial way of meeting omega-3 needs, especially if consuming fish and seafood is difficult. Individuals should be consuming sources of omega-3s regularly, and seafood consumption and supplementation are both reliable ways of doing so. Systematic reviews have shown that omega-3 supplementation lowered the risk for experiencing cardiac-related events, such as heart attacks. Additionally, omega-3s are beneficial for lowering the risk of stroke and aiding in neurological health by slowing cognitive decline. Omega-3 supplements containing EPA and DHA come in the form of fish oil, and include krill oil and fish liver oil. Some are additionally fortified with vitamins A and D.
Recommended Intake of Omega-3s per Day
- Men ages 19-50: 1.6g (1600mg)
- Women ages 19-50: 1.1g (1100mg)
- Men ages 51+: 1.6g (1600mg)
- Women ages 51+: 1.1mg (1100mg)
Supplement dosages vary widely between brands, so it is important to find a supplement that is the correct dosage for you if you choose to supplement. 3 oz of sardines contain approximately 1200mg of combined omega-3 fatty acids, and 3 oz of salmon contains 1500-2300 mg of omega-3s. Please consult your doctor and dietitian before beginning any new supplement regimen. Everyone can benefit from adding more whole food sources of omega-3s into their diet.
Reference Links:
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
