Omega-3 fatty acids are available through food sources, such as fish, walnuts and flaxseed, or can be purchased in supplement form. There are three main forms of omega-3 fatty acids: ALA, or alpha-linolenic acid; EPA, or eicosapentaenoic acid; and DHA, or docosahexaenoic acid. ALA can be converted to DHA and EPA by the body, although this process can be inefficient, especially in people with diabetes and schizophrenia.
Significance
Omega-3 fatty acids play a role in the development and maintenance of brain tissue. These fats also have anti-inflammatory properties, which can help reduce the risk of diseases such as arthritis. Adequate intake of omega-3 fatty acids also lowers the risk of some cancers, neurological disorders and heart disease.
Adults
According to the Food and Nutrition Board of the U.S. Institute of Medicine, adolescent and adult males over the age of 14 need at least 1.6 g of omega-3 fatty acids every day. Females over age 14 need 1.1 g of omega-3 fatty acids daily. Pregnant women of any age need a minimum of 1.4 g each day to ensure an adequate supply for the developing baby. Breast-feeding mothers should get 1.3 g daily. Fatty acid intake can include up to 10 percent in the form of DHA or EPA and the rest as ALA. The American Heart Association recommends that healthy adults consume fish at least twice a week to ensure sufficient intake of omega-3 fatty acids.
Children
Boys between the ages of 9 and 13 need 1.2 g of omega-3 fatty acids every day. Girls in this age range require 1.0 g daily. Children of both genders who are between 4 and 8 years old need 0.9 g of omega-3 fatty acids every day. The intake should be 0.7 g daily for children between 1 and 3 years of age.
Infants
Babies under a year old need about 0.5 g of omega-3 fatty acids every day, but in most cases this is supplied through breast milk or fortified formulas. In infancy, DHA is more important for brain development than EPA, so infant formulas often contain DHA as their omega-3 fatty acid of choice. If a nursing mother has an adequate supply of DHA and ALA, which can make DHA and EPA in the body, her breast milk should contain sufficient omega-3 fatty acids to meet her infant's needs.
Considerations
In general, DHA is more important for brain function, and EPA is more active as an anti-inflammatory that can promote joint health. Most fish and fish oil sources contain a combination of both types in different ratios. Plant sources, such as flaxseed and flaxseed oil, typically contain ALA.
Special Circumstances
The American Heart Association recommends a daily fish oil supplement containing 1 g of EPA and DHA combined for people diagnosed with coronary heart disease. People with high cholesterol can take 2 to 4 g daily. Intake of omega-3 fatty acids should be kept below 3 g daily, according to the University of Maryland Medical Center. Higher amounts can cause excessive bleeding and should only be taken under the advisement of a physician.
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