A healthy diet requires Omega-3 fatty acids, which are essential fatty acids that your body cannot make. Omega-3 fatty acids have several functions in the body, such as reducing inflammation and supporting cognitive functions. Not getting enough Omega-3 fatty acids in your diet may result in fatigue, mood swings and poor memory, notes the University of Maryland Medical Center. If you have a certain condition, such as depression or cardiovascular disease, Omega-3 fatty acids may improve your symptoms, notes the George Mateljan Foundation. Several types of Omega-3 fatty acids exist.
Eicosapentaenoic Acid
One type of Omega-3 fatty acid is eicosapentaenoic acid, also called EPA. Sources of EPA include fish oil capsules and several foods. For example, tuna, sardines, salmon and shellfish are good sources of this type of Omega-3 fatty acid. Your body takes EPA and forms a type of fat called resolvins, which the George Mateljan Foundation notes reduces joint inflammation. EPA may also help with the symptoms of depression. The University of Maryland Medical Center recommends at least 220 mg of EPA a day for adults. For infants, their levels of EPA from their mother should be adequate and EPA supplements are not recommended by the University of Maryland Medical Center. Fish oil supplements that contain EPA may interact with some medications, such as increasing the effects of blood thinners and etretinate, a medication for psoriasis. Before taking any fish oil supplements that contain EPA for a specific condition, consult your doctor.
Docosahexaenoic Acid
Docosahexaenoic acid, or DHA, is another type of Omega-3 fatty acid that often occurs with EPA in fish and fish oil supplements. DHA also exists in seaweed. In infants, DHA helps with the development of the brain and spinal cord. If you have a well-rounded diet, then you can can provide adequate DHA to your infant through breast milk. The University of Maryland Medical Center recommends that pregnant women take 200mg of DHA per day. Since DHA decreases blood pressure, supplements may interact with blood pressure medication. Before are starting any supplements of DHA, talk to your doctor.
Alpha-Linolenic Acid
The last major type of Omega-3 fatty acid is alpha-linolenic acid. The body can take alpha-linolenic acid and convert it to DHA and EPA. Alpha-linolenic acid is different from linoleic acid, which is essential Omega-6 fatty acid. Some people tend to consume more linoleic acid in their diet than alpha-linolenic acid, according to George Mateljan Foundation. Sources of alpha-linolenic acid include soybeans, flaxseed and walnuts. Alpha-linolenic acid may help with several health condition, such as heart disease. The University of Maryland Medical Center recommends 1 to 2g of alpha-linolenic acid a day for adults and formula with 1.5 percent alpha-linolenic acid for infants. Consult with your doctor before taking alpha-linolenic acid for any health conditions.
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