Omega-3 fatty acids may decrease your risk of heart failure and can even lower your triglyceride levels. The term omega-3 is often used synonymously with fish oil, but there is an important distinction between the two. Fish oil contains other substances along with omega-3 fatty acids, so you won't get 1,000 mg of omega-3 by taking 1,000 mg of fish oil. In any case, the American Heart Association recommends trying to get omega-3 from food sources before you reach for supplements.
Omega-3 Is An Essential Fat
Omega-3 refers to three polyunsaturated fatty acids that have similar properties. Alpha-linoleic acid, or ALA; eicosapentanoic acid, or EPA; and docosahexanoic acid, or DHA, are the three structural variations of omega-3 fatty acids. EPA and DHA can be manufactured in the body from ALA; however, the liver can only convert 5 percent of ALA into EPA and DHA. The body cannot make ALA; therefore, it must be obtained from dietary sources.
Sources of ALA, EPA, and DHA
ALA is obtained from plant sources such as flaxseed, soybeans, and walnuts, while DHA and EPA are obtained from marine sources, like fish and algae. EPA and DHA from fish oil have long been touted as the best source of omega-3 fatty acids and those most closely associated with health benefits. However, there is not enough evidence to argue against the benefits of a diet in which ALA is the only source of omega-3.
Omega-3 In Fish Oil Supplements
If you take a fish oil supplement, it is important to look for the amount of EPA and DHA, in milligrams, that is actually contained in each dose. While fish oil is the richest source of omega-3 fatty acids, it is not solely comprised of it. A lower dose of fish oil may contain more omega-3, depending on how concentrated the capsule is with omega-3 fatty acids. Supplements made from fish oil are purified to remove contaminants, such as methyl mercury, and contain varying ratios of omega-3 fatty acids to other fatty acids, such as omega-6 and omega-9. A fish oil supplement with 1,000 mg of fish oil may have 300 mg of omega-3 fatty acids, while a 1,500 mg fish oil supplement may contain only 200 mg of omega-3. Likewise, different types of fish contain different amounts of omega-3.
Getting Omega-3 In Your Diet
You should consume 1,000 mg of omega-3s each day for cardiovascular benefits. The American Heart Association and American Cancer Society recommend that you obtain omega-3 fatty acids primarily from food sources rather than dietary supplements. This is largely because boosting your intake of foods that contain omega-3s will tend to lead to you a diet that is healthier overall. For example, if you regularly replace a ground meat or red meat portion with a fish portion during the week, this may improve your overall diet by decreasing the amount of saturated fats you eat, and, consequently decrease your cancer risk and help protect your cardiovascular system. Choosing plant based sources for your omega-3s will also tend to up your intake of fruits and vegetables, improving your overall diet. Before you begin taking any supplement or implement any dietary changes, it is important to consult with a physician.
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