Omega-3 fatty acids found in fish, plant and nut oils are considered essential fatty acids because your body must obtain them from food sources. Omega-3 fatty acids and fish oils are known for their benefits in improving overall health and function. The strongest evidence associated with omega-3 fatty acid is its effects on heart disease and problems associated with heart disease, as well as brain function. Consult your doctor before adding an omega-3 or fish-oil supplement to your diet, and before making any drastic dietary changes.
Heart-Healthy Benefits
Supplementing your diet with omega-3 fatty acids or fish oil can reduce the risk heart disease and problems associated with heart disease; several human studies have seen a reduction in blood pressure and triglyceride levels when supplementing with omega-3 fatty acids, the Mayo Clinic reports. Additionally, several clinical trials found that regular consumption of omega-3 supplements reduces the risk of nonfatal heart attack, fatal heart attack, sudden death and all-cause mortality in people with a history of a heart attack.
Effects on the Brain
Omega-3 fatty acids are concentrated in the brain and play a vital role in memory, performance, behavioral function and growth and development. Individuals with low levels of omega-3 fatty acids may experience fatigue, poor memory, mood swings or depression. Infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems, the University of Maryland Medical Center warns.
Dietary Sources
Dietary sources of omega-3 fatty acids include fatty fish such as salmon, trout, tuna, halibut and sardines. Omega-3 fatty acids can also be found in walnuts, pumpkin seeds and flax seeds. Plant oils high in omega-3s include olive oil, flax oil, soybean oil and canola oil.
Dosage
While it is best to consume omega-3 fatty acids from food sources, that may not always be possible. Dosing for omega-3's or fish oils should be based on the amount of the fatty acids EPA and DHA in each fish-oil capsule. Patients with coronary heart disease should consume approximately 1 total gram of EPA and DHA per day, according to research published in 2002 in the American Heart Association journal "Circulation."
Safety
The U.S. Food and Drug Administration reports that it is generally safe to consume up to 3 g per day of omega-3 fatty acids. However, there is an increased risk for bleeding with high doses of omega-3 fatty acids. Consult your doctor prior to supplementing with omega-3 fatty acids or fish oils. Pregnant or nursing women should use caution when supplementing with fish oils due to possible mercury levels in fish.
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