Fatty fish such as salmon, herring, and sardines are rich in omega-3s - Illustration.
Omega-3 fatty acids are unsaturated fats that play a vital role in overall health. There are three main types important for health: ALA (alpha-linolenic acid), a fatty acid found in plant-based foods like nuts that the body cannot synthesize on its own; EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – long-chain omega-3s primarily found in fish and other seafood.
The body can only convert a limited amount of ALA into DHA and EPA, so you need to supplement to ensure you get enough.
Long-chain omega-3s play a role in reducing triglycerides, a type of fat in the blood that can lead to an increased risk of heart disease and stroke when present at high levels. Additionally, omega-3s have anti-inflammatory properties and may impact blood vessel function and heart rhythm. DHA is a crucial structural component of the brain and retina.
How much omega-3 do you need each day?
Recommendations for omega-3 intake will vary depending on the specific type of omega-3.
For long-chain omega-3s, the American Heart Association recommends that people without coronary heart disease eat at least two servings of fish per week, especially fatty fish. For those with coronary heart disease, the organization suggests supplementing with about 1g of EPA and DHA daily, preferably from oily fish.
The U.S. National Academy of Medicine recommends adequate intake levels for ALA, ranging from approximately 0.9 to 1.6 grams per day for men and 0.9 to 1.1 grams per day for women, depending on age.
Foods rich in omega-3
To boost DHA and EPA intake, fatty fish are one of the best sources of omega-3s. Some of the best options include salmon, sardines, and herring. For plant-based sources of ALA, chia seeds, flax seeds, and walnuts are recommended.
It's important to note that larger fish such as swordfish and king mackerel may contain higher levels of methylmercury; this substance can be harmful if consumed in large quantities, especially during pregnancy or lactation.
For those who don't regularly eat fish, certain micronutrient supplements, including dairy products, fruit purees, and fruit-based snacks, can help boost nutrient intake. These aren't a substitute for seafood, but they can be a supplemental solution to fill nutritional gaps.
Experts believe that supplementation through diet is the best way - Illustration image
Should you use dietary supplements?
Most experts would agree that omega-3s should be obtained through diet rather than supplements, as natural foods provide additional nutrients and carry fewer risks. However, if you are considering omega-3 supplements, you should consult your doctor or a nutritionist before starting.
Because omega-3s can affect blood clotting, supplements may interact with anticoagulants or antiplatelet medications. They may also cause some mild side effects such as a fishy aftertaste, belching, or digestive upset.
The U.S. Food and Drug Administration (FDA) recommends that supplements should not exceed 2g of EPA and DHA per day from dietary supplements, with total consumption not exceeding 3g per day.