Omega-3 fatty acids are a family of important nutrients the body cannot produce and therefore must obtain from food sources or from supplements. Members of this family are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids play a crucial role in brain function as well as normal growth and development. They may reduce the risk of chronic diseases such as heart disease, cancer and arthritis.
Deficiency
According to the University of Maryland Medical Center, omega-3 fatty acids appear to be highly concentrated in the brain and seem to play an important role in brain memory, cognitive performance and behavioral function. Infants who did not get sufficient omega-3 fatty acids while in the womb were in greater danger of developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression and poor circulation.
Sources
Omega-3 fatty acids can be obtained from various foods. ALA is found in foods such as walnuts, kidney beans, navy beans, canola, soybean, flaxseed, linseed and olive oils, while EPA and DHA are found in fish such as salmon, mackerel, halibut, sardines, tuna and herring. Other sources of omega-3 fatty acids include sea life such as krill and algae. Pharmacies and natural food stores carry omega-3 supplements in the form of fish oil, fish oil capsules and cod liver oil, the American Academy of Family Physicians reports.
Uses
There is strong clinical evidence that omega-3 fatty acids are beneficial for people with heart disease and problems that contribute to heart disease, according to the University of Maryland Medical Center. In addition, omega-3 fatty acids can help people with high cholesterol, high blood pressure, diabetes, rheumatoid arthritis, systemic lupus erythematosus, osteoporosis, depression, bipolar disorder, schizophrenia, attention deficit/hyperactivity disorder, skin disorders, inflammatory bowel disease, asthma, macular degeneration, breast cancer, colon cancer and prostate cancer.
Dosage
Two servings of fish a week is beneficial for people without any history of coronary heart disease while, for those who do have such a history, one daily serving of fish is recommended. About one gram a day of EPA plus DHA will strengthen the body's resistance to heart disease, according to the American Heart Association. In order to reduce elevated triglycerides, two to four grams a day may be required. Modest decreases in blood pressure occur with significantly higher dosages of omega-3 fatty acids. Higher dosages lead to an overdose, which may increase side effects associated with omega-3 fatty acids.
Complications of an Overdose
According to the American Cancer Society, it is not yet known whether taking large quantities of omega-3 fatty acids is safe or not, nor have their interactions with other drugs been established. There are indications that overdosing on omega-3 fatty acids may increase total blood cholesterol and inhibit blood clotting. Overdosing on omega-3 fatty acids may have harmful effects, such as an increased risk of bleeding, and because of this, people who take blood-thinning medications or aspirin should not take extra omega-3 fatty acids, MayoClinic.com warns.
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