Omega-3 fatty acids are essential fats that you must get from the diet. These incredibly healthy fats have important benefits for your body and brain. However, most people who eat a standard Western diet are not eating enough omega-3 fats. Not even close. This is the ultimate beginner’s guide to omega-3 fatty acids.

 Omega-3 fatty acids are polyunsaturated fats that your body needs, but can not produce on its own. For this reason, they are classified as essential fatty acids.

The 3 Main Types of Omega-3 Fats

1. EPA (Eicosapentaenoic Acid)

EPA  is primarily found in fatty fish, seafood and fish oil. The main function of EPA is reduced inflammation . It has been found to be particularly effective against certain mental conditions, especially depression.

2. DHA (Docosahexaenoic Acid)

DHA is primarily found in fatty fish, seafood, fish oils and algae. The main function of DHA is being a structural component in cell membranes, particularly in nerve cells in the brain and eyes. It constitutes about 40% of polyunsaturated fats in the brain. DHA is very important during pregnancy and breastfeeding. It is absolutely crucial for the nervous system during development, and breast milk contains significant amounts of DHA .

3. ALA (Alpha-Linolenic Acid)

ALA is found in high-fat plant foods, especially flax seeds, chia seeds and walnuts. Despite being the most common omega-3 fat in the diet, ALA is not very active in the body. It needs to be converted into EPA and DHA in order to become active. Unfortunately, this process is highly inefficient in humans. Only about 5% gets converted into EPA, and as little as 0.5% get converted into DHA.

For this reason, ALA should never be relied on as the sole omega-3 source. Most of the ALA you eat will simply be used for energy.

Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are among the most comprehensively studied nutrients on earth.

They have been shown to have powerful health benefits for various body systems.

• Blood triglycerides: Omega-3 supplements can lower blood triglycerides significantly.
• Cancer: Consuming foods high in omega-3 has been linked to reduced risk of colon, prostate and breast cancer.
• Fatty Liver: Taking omega-3 fatty acid supplements can help get rid of excess fat from the liver.
• Depression and Anxiety: Taking omega-3 supplements, such as fish oil, can help reduce symptoms of depression and anxiety.
• Inflammation and Pain: Omega-3s can reduce inflammation and symptoms of various autoimmune diseases, such as rheumatoid arthritis. They are also very effective at reducing menstrual pain.
• ADHD: In children with ADHD, omega-3 supplements can significantly improve various symptoms.
• Asthma: Omega-3s may help prevent asthma in children and young adults.
• Baby Development: DHA taken during pregnancy and breastfeeding can improve the baby’s intelligence and eye health.
• Dementia: Some studies link a higher omega-3 intake to reduced risk of Alzheimer’s disease and dementia.

How Much Omega-3 to Take For Optimal Health

There is no specific recommended daily intake for omega-3 fatty acids.

Mainstream health organizations like the World Health Organizations and European Food Safety Authority recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults.

For pregnant and breastfeeding women, it is recommended to add an additional 200 mg of DHA on top of the recommended intake.

Should You Take an Omega-3 Supplement?

The best way to ensure optimal omega-3 intake is to eat fatty fish at least twice a week. However, if you don’t eat a lot of fatty fish or seafood, then it is probably a good idea to take a supplement. In fact, most of the studies on the benefits of omega-3 used supplements, so they can definitely be beneficial.

Good supplements with EPA and DHA include fish oil and krill oil. For vegetarians and vegans, taking a DHA supplement made from algae is recommended.

When it comes to omega-3 supplements, there are many choices and not all of them are good. Some supplements may even contain harmful compounds because of pollution in the sea.

Safety and Side Effects

When it comes to nutrition, more is not always better. Same as with many other nutrients, there is an upper limit to how much you should take. According to the FDA, taking up to 2000 mg of combined EPA and DHA per day from supplements is safe.

In high doses, omega-3s can cause blood thinning and excessive bleeding. Speak to your doctor if you have a bleeding disorder or are taking blood thinning medications.

Some omega-3 supplements, especially fish oil, can also cause digestive problems and unpleasant fish oil burps.

Foods High in Omega-3 Fatty Acids

Here are a few foods that are very high in omega-3:

1. Salmon: 4023 mg per serving (EPA and DHA).
2. Cod Liver Oil: 2664 mg per serving (EPA and DHA).
3. Sardines: 2205 mg per serving (EPA and DHA).
4. Anchovies: 951 mg per serving (EPA and DHA).
5. Flax Seeds: 2338 mg per serving (ALA).
6. Chia Seeds: 4915 mg per serving (ALA).
7. Walnuts: 2542 mg per serving (ALA).

Other foods that are high in EPA and DHA include most types of fatty fish. Meat, eggs and dairy products from grass-fed or pasture-raised animals also contain decent amounts.

Several other common plant foods are also high in the omega-3 fatty acid ALA. This includes soybeans, hemp seeds and walnuts. Some vegetables also contain small amounts, including spinach and Brussel’s sprouts.

Omega-3 Fatty Acids Are Incredibly Important

There is a lot of controversy in nutrition, and it often seems like people can’t agree on anything. However, there is almost universal agreement about the importance of omega-3 fatty acids. They are among the most studied nutrients on the planet, and few things are as well supported by studies as their immense health benefits.

If you don’t eat fatty fish or seafood often, then you should seriously consider taking an omega-3 supplement. It is an incredibly simple but highly effective way to improve both physical and mental health, and may reduce your risk of disease down the line.

Be Healthy.