Omega-3 Fatty Acids, Are You Getting Enough?
Omega-3 fatty acids are one of the most talked about polyunsaturated fats. Pretty much everyone has seen or heard about omega-3 supplements. Doctors and news anchors have told us we need more of them in our diet. But what are omega-3 fatty acids and why does our body need them?
If you haven’t already read the blog on healthy fats click the link to find out more about the benefits of mono- and poly-unsaturated fats.
What are Omega-3 fatty acids?
Omega 3 fatty acids are a specific type of polyunsaturated fat that our body needs to function properly. Unfortunately, our body does not produce any omega-3 fatty acids and can only get them from our diet.
There are three main types of omega-3 fatty acids, ALA, EPA, and DHA. All three of these have a role in controlling inflammation, supporting brain health, and keeping our cardiovascular system healthy.
The 3 main types of Omega-3’s
ALA (alpha-linolenic acid)
This fatty acid is primarily found in plants and can be converted to EPA and DHA in our body. Unfortunately, there is a limited amount that our body can convert, the rest gets stored or used for energy. Only 1-10% is converted to EPA and 0.5-5% is converted to DHA.
Food sources high in ALA include:
Spinach
Kale
Soybeans
Walnuts
Seeds (chia, hemp, flax)
Oils (canola, soybean, flax)
EPA (eicosapentaenoic acid)
Our body converts EPAs into eicosanoids which are signaling molecules that play a role in reducing inflammation and many other physiological functions of our body.
Food sources high in EPA include:
Fatty fish (salmon, trout, sturgeon, herring)
Shrimp
Algae
Grass or alfalfa fed animal meat and dairy products
DHA (docosahexaenoic acid)
These fatty acids have an important role in skin, eye, and brain health. They are a structural component of our skin and retinas, and are vital in brain development as we grow and maintaining brain function as we age.
Many baby food products are fortified with DHA for proper brain development. Studies have shown diets low in DHA are linked to learning disabilities in children and impaired brain function in adults.
Food sources high in DHA include:
Fatty fish (salmon, trout, sturgeon, herring)
Shrimp
Algae
Grass or alfalfa fed animal meat and dairy products
How much Omega-3’s do we need?
The typical Western diet is high in omega-6 fatty acids (more on these fats in a later blog) and low in omega-3’s. This creates an unbalanced ratio of omega-6 to omega-3 which can lead to health issues such as heart disease and other conditions linked to chronic low-grade inflammation.
Evidence has shown different ratios such as 4:1 and 2:1 (omega-6 to omega-3) can protect against or improve different health issues. Ideally a ratio of 1:1 would be best to provide protection against the majority of diseases and chronic low-grade inflammation.
Currently there is no set RDA amount for omega-3 fatty acids however the NIH has set adequate intakes of:
Children up to 8 year of age: 0.5 - 0.9 grams/day for females and males
Males from 9 years of age and up: 1.2 - 1.6 grams/day
Females from 9 years of age and up: 1 - 1.1 grams/day, (1.3 - 1.4 grams/day during pregnancy and lactation)
The majority of adults should aim to get 1,000 mg/day of omega-3 fatty acids.
Adults and children should aim to eat fatty fish or other seafood rich in omega-3’s at least 1-2x/week. If you do not like fish or seafood, choose grass fed or alfalfa fed beef and other meat products 1-2x/week. Many dairy products will also state if omega-3’s have been added or are from grass fed cows.
Supplements such as omega-3 capsules are safe to take on a daily basis and may be needed if you do not like fish or cannot afford the higher cost of grass-fed meats and dairy products.
Choose a supplement that provides 1,000 mg of fish oil. Choosing an enteric coated capsule can help prevent a fishy taste (fish burps) after taking the supplement. Choosing a supplement that has been third party tested can help ensure a safer supplement.
Some supplements may state that they have been tested for and purified to remove mercury. However, choosing an Omega-3 supplement that comes from sardines and krill is the best way to limit mercury intake.
The key takeaway
Omega-3 fatty acids are essential to our brain development and function as well as skin and eye health. They can help prevent many Western diseases such as cardiovascular disease and others associated with chronic low-grade inflammation.
Adults and children should aim to eat 1-2 servings of fatty fish or other seafood high in omega-3’s per week. Grass-fed animal meat and products (milk, yogurt, etc.) are good replacements for fatty fish.
Fish oil or omega-3 supplements are safe to take and may be necessary if you do not consume fatty fish or grass-fed animal meats and products. A supplement containing 1,000 mg of fish oil is adequate.
Instead of focusing on only increasing your omega-3 intake, it is more important to your long-term health to balance your overall intake of foods rich in omega-6 fatty acids as well. Sign up for weekly blogs to make sure you get the future blog on omega-6 fatty acids!
If you want your diet analyzed for omega 3 and 6 intake and help getting your diet balanced for optimal health, schedule your consultation today!
Written by: Adam Skowyra MPPD, RDN, LD
