Live Well Vitamins & Lifestyle Guide

Omega-3 Fatty Acids

Omega-3 fatty acids are key for normal development and growth. Omega-3 supplements have also become one of the most popular supplements in the U.S. They're used to prevent and treat a number of serious diseases.

Omega-3 Fatty Acids Uses

Studies show strong evidence that omega-3 fatty acids from fish oil can lower blood pressure and triglyceride levels. People who have had a heart attack and are treated with omega-3 fatty acids have a lower risk of having further heart attacks. Omega-3 fatty acids may lower the overall risk of death from heart disease. There's also good evidence that diets high omega-3 fatty acids help with rheumatoid arthritis.

Omega-3 fatty acids have been studied in many other conditions. They include asthma, cancer, depression, Crohn's disease, and psoriasis. While some of these studies have been promising, they're still inconclusive.

The different types of omega-3 fatty acids can be confusing. There are the fish oils, which contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA.) Then there are the plant sources with alpha-linolenic acid (ALA), which is converted into omega-3 fatty acids in the body.

Studies have generally used fish oils. While plant sources with ALA may have the same benefits, less is known about them. For now, fish oils with DHA and EPA have the more established benefit.  

Omega-3 Fatty Acids: Dose and Instructions for Use

There are no standard doses for omega-3 fatty acids. The American Heart Association recommends 1 gram per day of EPA+DHA for people with heart disease. Higher doses -- between 2 to 4 grams per day -- are used to lower triglycerides. If you need to take omega-3 fatty acid supplements, ask your doctor what dosage you should use. Children shouldn't use omega-3 fatty acid supplements unless a doctor suggests it.

Omega-3 Fatty Acids: Food Sources

Good sources of omega-3 fatty acids include:

• Coldwater fish, like mackerel, tuna, salmon, and sardines
• Flaxseed and canola oils
• Soybeans and tofu
• Walnuts

 The American Heart Association recommends that people eat fish at least twice a week to increase their intake of omega-3 fatty acids. 

Eating fewer foods with omega-6 fatty acids -- like some meats, eggs, and oils -- can also improve levels of omega-3 fatty acids in the body. People in the U.S. eat diets that have at least 10 times as many omega-6 as they do omega-3 fatty acids. This imbalance may play a role in the onset of many diseases.

Omega-3 Fatty Acids: Supplement Information

Omega-3 fatty acids are often sold as capsules. Like any supplement, keep them in a cool, dry place, away from humidity and direct sunlight.

Since omega-3 fatty acids can upset the stomach, take them with food. It's also best to start with low doses and gradually increase as needed.