Does Omega-3 Really Work?

Omega-3 is an essential fatty acid, which means that your body cannot synthesize it. You must consume omega-3 fatty acid via dietary sources or supplements in order to reap its health effects. Omega-3 fatty acid can reduce your risk of heart disease, which makes it a nutrient of particular interest in the United States, where cardiovascular disease kills more people than any other disorder, according to the Centers for Disease Control.

Omega Fatty Acids

There are three types of omega fatty acid commonly sold in supplement form, both individually and packaged together. They are omega-3, omega-6 and omega-9. In most cases, omega-3 is the only supplement you need to supplement. Your body produces omega-9 fatty acids on its own, and omega-6 is found in all meat, poultry and eggs, which Americans consume abundantly. Heart-healthy omega-3 fatty acids are found in fish and nuts, which tend to be less prevalent in the typical American diet.

Balancing the Omegas

An imbalance of omega-6 and omega-3 in your diet can lead to health problems. Omega-6 fatty acids increase inflammation and may increase your risk of heart disease. Omega-3 fatty acids decrease inflammation and may decrease your risk of heart disease. American styles of eating commonly entail consuming as much as 24 times more omega-6 than omega-3. By increasing your consumption of omega-3 foods, you can decrease your risk of other conditions related to inflammation, such as rheumatoid arthritis.

Dietary Sources of Omega-3

If you're healthy and have no history of heart disease, you can get enough dietary omega-3 by eating two servings of fish per week, according to the University of Maryland Medical Center. Fatty fish such as mackerel, sardines, tuna and salmon are good sources of omega-3.

Caution

Consult your doctor if you are considering taking omega-3 supplements. High dosages of omega-3 have been associated with increased bleeding in some people. If you are taking blood-thinning medications or have a bleeding disorder such as hemophilia, do not take omega-3 supplements without a doctor's consent.