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This article is provided by Ochsner Health.
Omega-3 fatty acids are well-known for their benefits to heart and vascular health, but they are also known to support whole-body health, including brain function and mood, reduce inflammation and symptoms of rheumatoid arthritis, and may even benefit eye health.
These fats are considered “essential” because our bodies can't produce omega-3s on their own, so we need to get them from food or supplements. But it can be difficult to know where to start, how much you need, which foods are best, or whether you should take a supplement.
I had the opportunity to interview Carl “Chip” Lavie, MD, Director of Cardiac Rehabilitation and Preventive Cardiology at Ochsner Health, on this very subject. He has published over 1,600 studies on heart and vascular health, including decades of research into omega-3s, making him the expert you need to understand the different types and benefits of omega-3s.
First, let’s get one thing clear: not all omega-3s are the same.
There are several types of omega-3 fats, but most research has focused on the three main types that impact our health: EPA and DHA (found in seafood), and ALA (found in plants), each with different benefits and functions.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found primarily in fish, especially cold-water fish. According to Dr Ravi, EPA and DHA are the omega-3 fatty acids that are most effective in preventing cardiovascular disease because they lower blood pressure, lower triglycerides and prevent blood clots.
EPA and DHA are also essential for normal brain function and health and play a key role in your baby's brain development. They are associated with lower rates of depression and may reduce the risk of developing certain cancers, Alzheimer's disease, dementia and age-related macular degeneration. These omega-3s may also help improve symptoms of rheumatoid arthritis due to their natural anti-inflammatory properties.
Omega-3 deficiency has been linked to an increased risk of cardiovascular disease, certain cancers, mood disorders and inflammatory diseases.
The plant-based omega-3, ALA (alpha-linolenic acid), is completely different.
“ALA, found in high amounts in foods such as flaxseeds, chia seeds, and walnuts, is only converted in small amounts by our bodies to the most beneficial forms of EPA and DHA,” Dr. Ravi points out. “Only about 5-10% of ALA is converted to EPA, and very little to DHA, making it less effective to rely on plant-based sources to reap the cardiovascular benefits of plant-based omega-3 fatty acids.”
“When we talk about omega-3 benefits, we usually refer to fish oil as the primary source of EPA and DHA,” Ravi explains.
How much omega-3 do you need?
There's no standard guideline yet for how much EPA and DHA you should get in your daily diet. I generally recommend that adults get 1,000 mg of omega-3s (DHA and EPA combined) every day for heart health and overall wellness. According to Lavie, getting even more omega-3s (2,000 to 4,000 mg per day) can have a huge effect on lowering triglyceride levels.
“Even in people with triglyceride levels over 500, we see a reduction of up to 50 percent,” Ravi points out, adding that there are other benefits for heart health, too: “Our research has shown that omega-3 supplements may reduce the incidence of heart attacks and even heart failure.”
Testing Omega-3 Levels
Most medical facilities don't routinely test for omega-3 levels, and there is currently no standard test used to diagnose or rule out omega-3 deficiency. Omega-3 blood tests are available at independent laboratories. Typically ranging from $50 to $100, these tests are available to anyone; simply order a test kit online.
OmegaQuant is a trusted company that I've used for years. Their Omega-3 Index test measures the amount of EPA and DHA in your blood. An Omega-3 Index of 8% or above is ideal.
What's the best way to get omega-3s?
Is it possible to get enough omega-3s from food? Or is it better to take a supplement? We'll be covering this topic here next Sunday. See you!
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner's nonprofit initiative Eat Fit. For more wellness content, tune in to Molly's podcast, FUELED Wellness + Nutrition, and follow her on social media at @MollykimballRD and @EatFitOchsner.
