The Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. They are responsible for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain.

There are two major types of omega-3 fatty acids that we should obtain from dietary sources. One is alpha-linolenic acid (ALA), which is found in walnuts, flaxseed, and some oils such as soybean and canola; other sources include green vegetables such as Brussels sprouts and spinach. The second category of omega-3 includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish such as salmon, sardines, herring, and lake trout. The body partially converts ALA to EPA and DHA.

There is scientific evidence for the multiple health benefits from omega-3 fatty acids. Studies have shown a reduction in blood pressure, decreased blood triglyceride levels, and a lower risk of heart attack and death in those with coronary heart disease. However, experts still recommend omega-3 fatty acids even for those who do not have coronary heart disease risks. Omega-3 fatty acids reduce inflammation, decrease formation and growth rate of atherosclerotic plaques, improve blood vessel function, and a significantly lower rate of death from heart disease.

The current recommendation is to consume one serving of fatty fish at least twice weekly. If you don’t like the taste of fish, you can use an omega-3 fatty acid supplement; just make sure that the supplement you choose is pharmaceutical-grade and look for molecularly-distilled products that are free of heavy metals and other contaminants. The appropriate dose is 1 to 4 grams of EPA + DHA per day; check with your doctor to see what dose is best for you.