Omega-3 fatty acid is “essential” for health. The Mayo Clinic has a great article listing the benefits of omega-3, with a grading system from A -F for its positive benefit correlating with a health conditions.
The three health benefit of omega-3 with the strongest scientific evidence appears to be reductions in high blood pressure, triglycerides, and the risk of fatal heart attacks.
3 Types of Omega-3 Fatty Acids
There are 3 types of fatty acids that are referred to as omega-3 — alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is plant based. The richest source is flaxseed, but it is also found in hempseeds, canola oil, soybeans, pumpkin seeds, walnuts, and linseeds. Our bodies convert ALA into EPA and DHA, hence it is not an efficient source of omega-3.
EPA is found in cold water fish such as salmon, sardines, cod liver, herring, mackerel, and halibut.
DHA is found in seafood, algae, and cold water fish as salmon, sardines, and albacore tuna.
Omega-3 Supplements
Our bodies cannot manufacture omega-3. The problem with getting enough EPA and DHA fatty acids in our bodies is the amount of heavy metals found in most fish.
The fish oil capsules form found in most drugstores are EPA and DHA. Be sure to buy omega-3 fatty acid supplements made by established companies who certify their products and are free of heavy metals such as mercury, lead, and cadmium.
How to Take It
For adults with no history of heart disease, the American Heart Association (AHA) recommends eating fish at least 2 times per week.
For adults with coronary heart disease, the AHA recommends a fish oil supplement, 1 gram daily of EPA and DHA.
For adults with high cholesterol levels, the AHA recommends a fish oil supplement, 2-4 grams daily of EPA and DHA.
As with all supplements, there might be a chance for possible drug interaction. Please discuss with your doctor prior to taking omega-3 supplements if you are taking medications for a health conditions.
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