Omega-3 is a polyunsaturated fatty acid that occurs naturally in foods such as fish and walnuts. In contrast to saturated fats, which are often identified with obesity and heart disease, polyunsaturated fats may help you resist a number of illnesses. The American Heart Association recommends you eat at least two servings of fish per week. If you are unable to add that much fish to your diet, taking omega-3 supplements is another way to benefit from some of the healthy effects of fish consumption. Consult your doctor if you're interested in taking omega-3 supplements.
Omega Fats
Not all omega fatty acids are created equally. In addition to omega-3, you may have heard of omega-6 and omega-9 fatty acids. Each of these fatty acids is named according to its molecular structure, with a number designating the placement of the first carbon-carbon double bond in the fatty acid molecule. Omega-3, for instance, has its first carbon-carbon double bond at the third carbon molecule, whereas omega-6 has its first at the sixth. Some omega-fatty acid supplements contain omega-3, 6 and 9 together in one capsule.
Omegas in the Western Diet
You may feel tempted to purchase an omega fatty acid supplement that contains all three omega fatty acids, but it's not necessary. The University of Maryland Medical Center explains that omega-6 fatty acids are already over-represented in the typical Western diet, as they are present in all meat products. Omega-3 fatty acids are typically under-represented in the American style of eating. The standard dietary practices of the west provide up to 25 times more omega-6 than omega-3.
Omegas and Inflammation
As Dr. Maggie B. Covington of the University of Maryland states, the early human diet contained an even ratio of omega-6 to omega-3. This intake has shifted as humans now consume greater quantities of vegetable oils and meat that are high in omega-6. Sabrina Candelaria of the University of Miami Health System explains that the importance of keeping these two fatty acids balanced can be traced to their individual influences on inflammation in the body. Inflammation is a necessary part of the immune system's response to injury and illness, but chronic inflammation can cause health problems of its own by contributing to heart disease and other disorders. Omega-6 has been shown to promote inflammation in the body, while omega-3 reduces it.
Dosages
The American Heart Association states that most healthy people can get enough omega-3 by eating fish twice per week, but those with cardiovascular disorders may need higher dosages. As higher dosages can come with some risks, such as bleeding, it is important to talk to your doctor about the correct amount of omega-3 for your individual needs.
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