The omega-3 fatty acids, alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid, are needed for overall health and proper functioning of the body. Omega-3 fatty acids may also reduce the risk of developing heart disease. They are essential polyunsaturated fatty acids, meaning the body does not produce them so they must be ingested through foods or dietary supplements. They are available over the counter as dietary supplements in fish oil, flaxseed oil, ground flaxseed and krill oil. Omega-3 supplements should only be taken under a doctor's supervision because they react with some medications and often have side effects.
Fish Oil
Fish oil is derived from the oils found in cold-water fatty fish, including mackerel, salmon, herring and sardines. Fish oil is high in the omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, which are thought to reduce triglyceride levels, reduce inflammation and lower blood pressure. The exact dosage varies depending on what the fish oil is being taken for. For those with elevated triglycerides, eMedTV states the recommended dosage is 2 to 4 grams, or 2,000 to 4,000 milligrams, in a divided dose twice daily. The recommended daily dose for those with heart disease is 1 g, or 1,000 mg, under direction of a physician.
Flaxseed Oil
Flaxseed oil, also called linseed oil, is made from pressing the seeds of the flax plant. Flaxseed oil contains alpha-linoleic acid, or ALA, which is converted to EPA and DHA by enzymes in the body. However, not everyone can convert ALA to EPA and DHA efficiently; diabetics in particular may not be able to do so. Flaxseed oil comes as a capsule and liquid. It must be stored in the refrigerator because it turns rancid quickly and is sensitive to oxygen, heat and light. The University of Maryland Medical Center states the suggested dosage is 1 to 2 teaspoons or capsules daily, taken under a physician's care.
Ground Flaxseed
Flaxseed is the actual seed of the flax plant, which contains ALA that must be converted to EPA and DHA. It also contains lignans, estrogen-like substances thought to provide protection against some cancers. Flaxseed is most commonly used as a laxative because of its high fiber content, but some people take it as an omega-3 supplement. It does not contain as much ALA as flaxseed oil, however. The recommended dose for cholesterol effects, according to MedlinePlus, is 40 to 50 g of ground flaxseed baked in a muffin or bread.
Krill Oil
Krill are tiny sea organisms resembling shrimp that are found in the Antarctic Ocean. They eat a diet of plankton, which are extremely rich in the omega-3 fatty acids EPA and DHA. Krill oil is rather new on the scene as an omega-3 fatty acid supplement. More studies are needed, but it appears that krill oil may be superior to fish oil in reducing cholesterol. The University of Massachusetts Medical School states the dose recommended by the one manufacturer of krill oil, Neptune Technologies, is 300 mg per day.
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