Marketed under several synonyms, omega-3 fatty acids appear on the market as alpha-linoleic acid, cod liver oil, DHA, EPA, n-3 fatty acids, omega-3 oils and polyunsaturated fatty acids. The multiple labels create needless confusion about this simple, invaluable health supplement.
Significance
Omega-3 fatty acids have demonstrated the ability to reduce the incidences of some significant illnesses. According to the Mayo Clinic, omega-3s lower high blood pressure and triglycerides levels and reduce plaque formation in the blood vessels. These benefits, in turn, lower the risk of heart disease and stroke. The Mayo Clinic reports that preliminary studies show hope that omega-3s will also help in the treatment of some non-cardiac illnesses, as well.
Sources
Omega-3 fatty acids occur naturally in fish such as mackerel, herring, tuna, halibut, salmon and cod. The fish oil form of omega-3s contains eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Fish oils containing EPA and DHA come in capsule form and rate high in effectiveness, according to Medline Plus. Another form of omega-3s, alpha-linoleic acid or ALA, comes from plants, most commonly flax seed, soybean, tofu, walnuts and canola. The oils of these plants come packed in soft gel capsules.
Considerations
While both fish oils and plant oils have omega-3 fatty acids, they have different forms of it. The body makes EPA and DHA, but it does not make ALA and needs to acquire it from external sources. When ALA enters the body, an enzyme converts it to EPA and DHA. Because the body only converts as much ALA as it needs, overdosing is not a concern.
Recommendations
The online comprehensive information center for dietary supplements, Supplement Quality.com, recommends taking both the fish derivative and the plant derivative. To ensure the absence of mercury or lead contamination, consumers should purchase only those fish oil capsules that have a seal on their label saying either "NSA" or "NNFA." This means the product meets the non-contaminant level standards of the World Health Organization. ALA marked "cold-pressed," goes through less handling, which means less chance of contamination.
Warning
While omega-3 supplements have proved safe for most people, Medline Plus warns of exceptions. Some birth control pills may interfere with omega-3's ability to lower triglycerides. Because of its ability to lower blood pressure, omega-3 may amplify the effects of hypertension medication and cause dangerously low blood pressure. Omega-3 might also enhance the effects of drugs and supplements that decrease clotting. A physician can advise in these situations. Nursing mothers should not take fish oil supplements due to the risk of passing on small amounts of heavy metals through breast milk. While ALA does not cause toxicity, EPA and DHA can be toxic in very high doses.
Dosage
For healthy adults, Supplement Quality.com recommends 300 to 500 mg/day of EPA and DHA combined, plus 800 to 1,000 mg/day of ALA. Generally, a soft gel capsule of 1 gram fish oil breaks down to 180 mg of EPA and 120 mg of DHA and totals 300 mg combined. Checking the label for the individual amounts will help weed out exceptions to this combination. People with heart disease, but not those with congestive heart failure, should double the dose of the healthy adult. People with diabetes or osteoarthritis should also double the adult dose. Cancer patients should take four times the healthy adult dose. A physician can help with dosing.
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